Workouts

5 WAYS A PERSONAL TRAINER CAN HELP YOU SUCCEED

You’ve tried over and over to maintain a healthy lifestyle. You want to stay strong and active, keep up and play with your grandchildren or take your fitness to the next level. Your dream keeps getting farther away as you get older. Stop the internal fight by teaming up with a personal trainer who can support and teach you the tools you need to succeed. Here are 5 ways a personal trainer can help:

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1. Accountability – It tough changing your day to day rituals. We get used to doing the same things day in and day out and it tough figuring out how to fit in workouts, food planning, and life balance. This is why a program with accountability helps. Checking in with your trainer for regular measurement, body fat and pictures is usually enough to keep you on track and motivated to keep going and skip that pizza or dessert.

2. Debunking all those old myths about nutrition – It’s tough to keep up on all the new information out there about nutrition. What works and what doesn’t work. Why low fat, low carb diets do’t work. Why limiting your calories can actually create chaos with your hormones and metabolism.

3. Gives you confidents and knowledge to exercise property – Learning how to properly weigh-train can be intimating, especially for beginners. A personal trainer will teach proper progression to insure there are no injuries, while building strength and function within the kinetic chain.  Have you been training for a while but you’ve plateaued? Learning new exercises and combinations can give you more effective results and take you to that next fitness level you’ve been working so hard to reach.

4. Teaches proper nutrition for life not a quick fix – Are you always wondering what proper mix of micronutrients will help your transformation. What to eat and how much? What might work for someone might not work for the next person, we are all unique individuals. Throughout your program a personal training can dial in what works for you, so you are successful for life.

5. Teaches life changes that stick – How many times have you tried to incorporate more healthy habits into your life? Then a week later your not doing it at all? Having that accountability with someone who teaches life changing sustainable habits through small daily steps is essential.

It’s a team effort to move past life changing fears and uncertainty to one of desire, excitement and change. Make your life feel significant, valuable and happy!

Build Lower Back Strength with Bosu Supermans

Looking to shake up your workout? Incorporating BOSU ball exercises can add some spice to your routine, while still giving you awesome body-sculpting benefits.

There are SO many ways you can add a BOSU ball to your training, all depending on your needs and the areas you want to target. Plus, there are different variations for every fitness level.

And as a bonus – you’re getting an ab workout, too! A BOSU ball incorporates balance and stability into every exercise so you are constantly tightening and strengthening your core.  

Strengthening Your Lower Back

Your back is your foundation and gaining strength in your lower back can help support your entire spine. If you spend a lot of time sitting, the muscles in your lower back may be getting lazy, and you may even be experiencing some back pain.

So let’s work on strengthening that foundation!

A great way to increase strength in your lower to mid back is to add BOSU Superman’s into your workout routine. This exercise really targets those lower back muscles, while also working your glutes, hamstrings, and even shoulders. 

The Exercise: BOSU Superman

1.   Get on the ball.

Place your BOSU ball on the ground, round side up. Lay face down with your tummy on the BOSU ball. Toes and forearms should be resting on the floor.

2.   Engage your core.

Pull your bellybutton in toward your spine, squeezing those abs and engaging your core.

3.   Superman!

Lift arms and toes off the floor while maintaining your balance. Squeeze your glutes to keep legs up. Now hold for a count of two feeling a squeeze in your lower back, lower arms and legs without touching the ground and lift again. This is not a big movement. Only go up enough to where you feel the lower back muscles engage. Do 2 to 3 sets for 15 – 20 reps.

TIP: Don’t let your shoulders creep up to your ears – pull your shoulder blades back and together. And don’t forget to engage your core and breathe.

The Variation: BOSU Hyperextension

If you can’t hold your balance during the BOSU Superman, try this variation – the BOSU Hyperextension. This exercise still emphasizes your lower back muscles, but you’ll get some added stability by keeping your toes on the ground.

To perform this exercise, you’ll get on the ball in the same position as the Superman, with feet placed about shoulder width apart. Your arms can be crossed over your chest or placed behind your head.

Then, lift your chest off the ball to hyperextend the lower back. Hold for a count of two and repeat. Remember this is not a big movement. Only come up enough to get a squeeze in the lower back. Toes are staying firmly on the ground throughout this move.  Do 2 to 3 sets for 15 – 20 reps.

Remember, always keep your abs tight and breathe.

Wake Up! Your Walking Workout!

Walking is one of the easiest and best kinds of workouts. Walking uses your whole body, calls for zero equipment or unique gear, could happen just about anywhere, is easy on your joints, and involves an impact which is terrific for your bones. So, why aren't you walking?

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Many people incorrectly assume since walking is reduced effect and simple, that it cannot possibly be as valuable. But, the reality is the benefits of strolling opponent to doing nothing has its advantages:

Advantages Consist of:

  • lower high blood pressure,

  • decreased danger of stroke,

  • lowered threat of cardiovascular disease,

  • reduced cholesterol,

  • rise in bone thickness, and

  • raised sense of well-being

  • mental and physical benefits

  • your clothes will get a little looser

  • your legs will look great

Walking can be an excellent weight-loss tool, in addition to a reliable approach for boosting your health and fitness. However, since it's much less literally demanding compared to several other tasks, you will require a couple of strategies to obtain the outcomes you want.

Make sure you continue to get results by mixing things up. Change up your pace by walking at a faster pace for 1-2 minutes and then a moderate pace for 2 minutes. If you're going slower, you could go farther. As well as, if you're walking much faster, you can minimize the distance. To keep your body stimulated for fat loss, mix it up!

Discover a hillside (or two!)

Hills are a terrific means to enhance your intensity without having to walk faster OR longer. As well as, hillsides will certainly recruit your heart rate a bit differently than flat terrain, which will boost fat burning effects at a higher level.

Gain a little weight (not really!)

Adding extra weight to your walking exercise is an easy method to challenge yourself at the next level. While you could have seen individuals sporting hand or ankle weights while walking in your area, weighted vests are a much safer method to burn extra added calories.

The vest evenly distributes weight naturally as to not alter the means you stroll.

Get innovative

Spice up your strolling routine by including added workouts in the process. See a park bench on your path? Stop and do a set of push-ups or triceps dips. Discover a collection of staircases? Playground? Why not jump on the swing, hang from a bar, or any of the various other fun activities that offer themselves.

Need more ideas? Try this walking workout

Walking Circuit Workout – 45 minutes

  • 5 minute walk – warm-up

  • 2 minutes jog

  • 1 minute walking lunges

  • 2 minute walk

  • 2 minute jog

  • 20 traveling lateral skip squats – 10 each side

  • 2 minute walk

  • Continue sequence until you reach 45 minutes

If you start on a regular routine you are more likely to add other healthy behaviours. So, lace up those tennis shoes and go out there!

5 HEALTH BENEFITS OF REGULAR EXERCISE

Modern lifestyle habits and choices can come with consequences, especially when we are inactive and not aware of healthy nutrition habits. What happens is our bad habits eventually catch up with us and affects our quality of life. Which we can pretty much count on if we don’t take care of ourselves. Our bodies are not meant to be inactive and need regular physical activity to continue to function correctly.

Maintaining overall functional strength is important so that the nervous system and musculature system can communicate and produce optimal movement. When there are muscle imbalance it can lead to common injuries such as ankle sprains, tendonitis, and low-back plan. Physical exercise provides so many benefits, five which are below:

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Cardiovascular benefits

Regular cardio has a profound result on your heart's wellness. Post-exercise your high blood pressure is decreased and this decreases the stress and anxiety on your arteries as well as capillaries, where oxygen, nutrients, and wastes are exchanged. It additionally prevents your arteries from accumulating plaque and ensures a healthy flow of blood throughout your body in addition to decreasing the dangers of a stroke.

Increases resistance versus chronic health problems

Type 2 diabetes is a problem that causes higher levels of blood glucose, and your body doesn’t use insulin properly. This is called insulin resistance. You can reverse type 2 diabetes by losing weight through exercise and changing your nutrition to mostly whole natural foods. People with type 2 diabetes, have a shorter life expectancy of about 10 years

Helps control weight

Keeping a healthy weight as well as BMI is not possible with a sedentary lifestyle. Reducing body fat and weight can be done by burning more calories than you consume. Exercise, if integrated with an appropriate nutrition plan, aids to burn excess calories and build muscle mass, which in return speeds up metabolism. This consequently will allow you to continually improve physically while maintaining a healthy body mass.

Enhances your mood

Your body releases endorphins after a workout as these are the body's all-natural painkillers. They also significantly improve your mood as well as induce positive emotions and euphoria. Studies have shown that exercise has helped many individuals suffering from depression. It also helps boost confidence, takes your mind off worries, and cope with many everyday situation in a healthy way.  I encourage you to take advantage of the mood-enhancing effects of a workout.

Develops the mind

The routine workout has a positive impact on your cognitive abilities and avoids your neurons from degenerating. Researches have shown that normal workout causes the hippocampus to increase in size. The hippocampus is responsible for verbal memory as well as learning. Exercise additionally promotes the release of chemicals called growth aspects. These oversee the health and wellness and development of the cells in your brain.

Your body is like a well developed machine that needs to be maintained, just like your car. The human body will break down or have permanent damage if it’s neglected and continually given cheap fuel. To function properly it needs routine and to be cared for effectively. Take action today, change your lifestyle, and you’ll find exercise offers many benefits way beyond just feeling better.


HOW TO BODY SCULPT

Body sculpting is the process of increasing muscle and bone strength through weight lifting. Weight training is the combination of machines, weight bars, exercise bands, and dumbbells.

If you are going to weight train to sculpt your body here is some information you might need to know:

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●      How will weight lifting benefit you: Lifting weight is extremely important since it keeps you strong as you age, helps keep bone health and preventing osteoporosis. It increases muscle mass which is important as we age by preventing falls and broken hips. Besides all those important reasons most women want to feel better in their own skin and maybe fit into that bikini again. Feeling good about the way you look lifts confidence and gives you the power to create the life you desire.

●      Preventing fatigue during your workout: It’s very important to fuel your body so you have the strength to complete a workout. Therefore, always have a meal with protein, carbs and veggies at least a hour beforehand. There is nothing worse than having your blood sugar drop during a workout and not being able to complete it. Eating 5-6 small meals throughout the day will give the body what it needs to recover, lean up and build muscle. 

●      Facts of a good personal trainer: Your personal trainer should make sure you start at your own level and progress from there. He/she should also talk and instruct you through proper form and technique. As you increase strength your trainer should push you to that next level so you continue to improve, build and therefore, body sculpt.

●      Best tips for the beginners: Always do an active warmup before weight training. For instance, do 5-10 minutes on a treadmill or elliptical. As a beginner always start with a whole body workout for 3-4 weeks to get your joints strong and ready for weight resistance. After your workout is the best time to do static stretching for 10-15 minutes. Always hold each stretch for 20-30 seconds.

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Taking the time to prep all your meals once a week will ensure you are getting the calories your body needs to fuel, recover and body sculpt. Support all the hard work you are doing in the gym with a nutritionally structured meal plan. Eating every 3 – 4 hours will help balance blood sugar, keep body full, help build muscle, and avoid binging. If you are not prepping your meals ahead of time there is no way you can stay on a structured plan and give your body what it needs to build and lean up at the same time. 

Meat and veggies

What are the best foods for sculpting your body? Whole foods in it's natural form will always be best. Protein such as chicken, fish, eggs and beef supply the body with the protein it needs to build and tone muscle. Proteins are the main building blocks of the human body. It serves the body by building and supporting the growth of tissues and molecules that help both structural and functional purposes. Carbohydrates such as rice, potatoes, yams, quinoa and oats supply the body with energy and aids in recovery. Green veggies are important for fiber, they supply the body with vitamins and minerals, and fight off disease. Fats such as nuts, avocados and nut oils help with brain and joint health, helps you feel satisfied and also fights off cravings. 

Here are a few great sources you might consider:

●      Dark Turkey Meat: Dark turkey meat is enrich in zinc which helps boosting beauty and also gives new energy for performing physical activities. Moreover, it also helps in maintaining a healthy immune system.

●      Salmon: Salmon contains omega-3 fatty acids, the healthy fat that lower your risk of heart disease. It is an excellent source of vitamin B12, B6, vitamin D and selenium. 

●      Prawns: Prawns are very low in calories, high in protein and consists of a mineral called selenium which is an antioxidant. It assist in maintaining thyroid health and the body's immune system. 

●      Eggs: Whole eggs are good source of the good fats omega 3 fatty acids. Whole eggs are a good source of vitamins B12, B2, B5, A, Folate, Phosphorus and Selenium. Eggs raise HDL good cholesterol. They are high in quality protein and all the essential amino acids. 

●      Lean Beef: Lean beef helps in increasing protein level in the body and provides iron to the bones. Lean beef is a good source of B vitamins, zinc, selenium and Iron.

●      Spinach: Spinach is a great source of magnesium, iron, B2 and B6, folate, Vitamin K, E & A, calcium and potassium. Spinach helps in making collagen in the body. Basically, collagen is a rubbery protein, which makes muscles and skin toned, youthful and gives it a great appearance. The fact is that this is also enriched with fiber which will help you stay satified.

●      Kale: This food is very low in calories but provides many health benefits such as, it is high in iron, and vitamin K. It is filled with powerful antioxidants and is a great anti-inflammatory food. One cup of kale is filled with omega-3 fatty acids, which help fight against asthma, arthritis, and autoimmune disorder.

●      Beetroot: This is very powerful antioxidant and just like other vitamins and minerals this gives great impact to skin by giving it a youthful look. This also prevents skin from being damage.

●      Tomatoes: Tomatoes are a nutrient-dense superfood that offers many benefits. They help protect and maintain healthy blood pressure, and reduces blood glucose. Tomatoes also contain key carotenoids such as lutein and lycopene. These protect the eyes against light damage.

The body will always thrive on a structured plan and therefore create the best results faster. The body will continue to improve everyday if you are consistent with meal planning and weight training. 


Avoid The Festive 15

Tips for staying on track during the holidays

Having the willpower to avoid the cookie aisle at the grocery store on a “normal” day is tough. Avoiding the aisle, end caps and special displays during the holiday season, well that requires super human strength.  If you’ve ever been tempted to skip a glass and drink straight from a bowl of eggnog at your company holiday party, fear not.  I have some suggestions you can follow to help avoid the dreaded Festive 15 lbs!

Eat Regularly – Every 3 hours

Eating every three hours keeps blood sugar balanced and keeps you satisfied so you don’t have cravings. I have found this to be one of the easiest ways to avoiding the sugar craving. Especially before hitting the grocery store! I promise, if you eat before grocery shopping or heading to the holiday party, you will have zero cravings and more willpower to stay away from the cookie isle or dessert trays. 

Don’t bring home party leftovers

There is no doubt some foods are better the next day, but that is not true for your waistline.  Party leftovers can do you in, so avoid the temptation and take a pass when the host offers you a to-go container.

Morning workout

Studies have shown that people who workout in the morning tend to move more throughout the day and were able to resist food temptations.  Even if you can’t workout in the morning make sure it’s on your calendar for later in the day. Plan ahead and don’t go off schedule just because it’s the holidays. If you stay on your routine you will be less tempted to veer off your meal plan. Stay on your schedule and empower yourself to succeed during the holidays without weight gain. 

Avoid the “I won’t eat until the party” strategy

If you’ve ever skipped breakfast and lunch, you know that by the time dinner rolls around, you're starving and you end up eating twice as much as you would—or should—if you ate throughout the day.  The same is true about skipping meals before a party.  If you want to avoid the Festive 15, aim for the lean protein, vegetables and non-processed carbs throughout the day. Set yourself up as a winner and during the holiday party, you won’t overeat and will choose healthy items because your blood sugar is balanced throughout the day. 

The 30-second rule

I’m not talking about the dropping-food-on-the-floor rule, I’m talking about the willpower 30-second rule.  If the holiday cookies in the break room are calling your name, wait 30 seconds.  Go back to your desk and check email or return a phone call.  Better yet, go for a short walk around the office.  Nine times out of 10, the cookie monster in your head will stop talking and you’ll have the willpower to leave the cookies alone.

Weigh in

If you want to make sure your not packing on extra pounds, don’t ignore the scale during the holidays.  This is just a tool for keeping you accountable, and it’s an easy way to make sure you’re staying on track and not going to need a diet-related New Year’s Resolution.

Buffet gauntlet

We’ve all done it. You pick up a plate at the start of a buffet and half way through the line, your plate is already full of things you’re not even sure you wanted to begin with.  Instead of filling up with a taste of everything, have a look at the entire buffet before you get in line and decide what’s really worth the splurge. For example, try sticking to lean proteins and veggies and give yourself one splurge in the dessert section. 

Don’t drink your calories

If you want to enjoy a glass of wine or holiday cocktail, keep it to a minimum and drink plenty of water.  Aside from having to suffer through a hangover the next morning, mixed drinks pack a calorie punch—stay away from juices and syrupy mixers.  Drinking alcohol also increases cravings, which means you’re more likely to eat more.

Holiday Activities instead of Holiday Dinners

I’m not trying to be the grinch when it comes to holiday parties, but there are tons of fun holiday activities you can do with family and friends that don’t include food as the centerpiece.  Here are a few ideas…take a yoga class, go for a snowshoe hike, build a snowman outside with the kids, apply for a permit and hike to cut down a Christmas tree. 

Don’t throw in the towel

If all else fails and you’re worried you have indulged a little too much, don’t give up and give in to the New Year’s Resolution.  Getting back on track the next day is as easy as kicking off your day with a good workout and a healthy breakfast.  Don’t throw in the towel and give in for the rest of the season.  Remember, the extra pounds do not go away as easy as the holiday decorations.

Need more help staying on track?  You can become a Fit & Ageless member for just $9.97 a month and get access to nutrition advice and a complete library of exercise videos.  Click here for more information.