Tuesday, February 28, 2012
Overcoming Obstacles That Are Keeping You From Reaching Fitness Goals
Going from having several trainers to now being a trainer, I have to say that I have heard every EXCUSE as to why people can't workout. I have even been guilty of giving excuses in the past before I realized the true importance of a healthy lifestyle and maintaining a certain level of fitness. Everything from the typical lack of time, lack of money, schedule conflicts, to uncertainty about the commitment or dedication it takes to reach your goals. Here is the deal. You can always find an excuse. Time? Well did you have time to watch last nights 2 hour episode of the Bachelor?? Then you DEFINITELY have time. Think about it. If you can carve out time in your day to catch your weekly episode of whatever show, then you have time to be active. Money? This is pretty standard. I understand that money is beyond tight and surviving is a struggle for most of us daily, living paycheck to paycheck. But, it is all about organizing your finances. For example, if you are a coffee addict and go to Starbucks daily, spending an average of $5/trip, that is $35/week, $140/month. That money could go towards a gym membership or working with a trainer. This is just an example. We all have our vices, luxuries, extras that we spend money on here and there without really realizing where our money goes. Why not put a little money aside and invest in your health?? Commitment and dedication is a big one. You have to be ready for change before you even get started. A trainer is an amazing tool to keep you focused, on track, hold you accountable, and provide direction in reaching your goals, but you must be ready to commit!
Monday, February 13, 2012
Thoughts On My Training To "train"
Just when I thought I knew it all...Well ALMOST it all...I learned something new. Actually I am totally kidding. Although I do feel like I have a pretty solid foundation of fitness and training, my orientation for this new position as a trainer has been an eye-opening experience, and I definitely look forward to learning all I can. It has definitely been a while since I have blogged but the past few weeks have been hectic to say the least with interviews and decision making regarding a training job. I finally made my choice and went to a location where I felt confident that I would benefit most as a new trainer. Meaning, the manager seemed passionate and thorough, very informative about the facility and training in general. All these qualities are important to me in developing a solid foundation that will ensure a successful future as a trainer. However, I will be the first to admit that the first few days of training were a challenge. There is much to be learned and I totally see myself growing here. It has also been challenging so far, mostly because the way this gym trains is so different from anything I have ever seen. The best way to describe it is that, I know what the trainers do at my gym, the experiences I have had with trainers that have trained me, and how I train myself, what they do there doesn't fit into any of the groups. I like the programs at this facility, the training methods, and reasoning/why behind the methods, which is important because I firmly believe and live my life/only get involved in things I believe in and encourage others to do the same!
Tuesday, January 24, 2012
One Of My New Amazing Leg Workouts
So I have had a few requests regarding one of my new leg workouts, instead of emailing everyone back I thought I would blog about it. It is my power, muscle, burn workout, and it is CRAZY good! Today I just trained my hamstrings and this is what I did:
1. Deadlift----this is for power-----4 sets-----3-5reps
2.Deadlift----muscle---------------2 sets----8-15 reps
3. Wide stance Good Morning----muscle----2 sets---6-12 reps
4.Glute/Ham Raise--------------Muscle-----2 sets---6-12 reps
5. Leg Curl--------Burn---------------------2 sets---40 reps
You will keep the same weight for each individual exercise, within the exercise. However, you may go heavier/lighter when you change the exercise. This is an awesome workout and I definitely will keep it in my rotation of leg workouts!
1. Deadlift----this is for power-----4 sets-----3-5reps
2.Deadlift----muscle---------------2 sets----8-15 reps
3. Wide stance Good Morning----muscle----2 sets---6-12 reps
4.Glute/Ham Raise--------------Muscle-----2 sets---6-12 reps
5. Leg Curl--------Burn---------------------2 sets---40 reps
You will keep the same weight for each individual exercise, within the exercise. However, you may go heavier/lighter when you change the exercise. This is an awesome workout and I definitely will keep it in my rotation of leg workouts!
TRX Training Thoughts
Now a few days removed from my TRX seminar I am now able to have my thoughts gathered a bit better to speak on it. All I can say is it is amazing. I have been intrigued by the TRX concept for quite some time and could not wait to have an opportunity to become qualified in instructing TRX and to learn as much about the TRX training as possible. For those of you that are reading this and are wondering, "What is TRX"? I will tell you. It is suspension training. It is a training method that actually has quite a history and was originally developed in the Navy as a form of exercise and a method to get total body conditioning in limited space. It utilizes suspension training and your body weight as the resistance (although you can add outside weights and props for more challenge and variety) and can work out your entire body. I honestly swear by this training and have fallen even more in love with it after taking this course. I will be using this method in my training. It builds true functional strength while improving your flexibility, balance, and requires your core to work hard the entire time. I totally support the principles behind TRX and love the fact that it can be used on a 20 year old the same way I could use it, the same way my grandpa could use it. It caters to the person that is just beginning to be active all the way to the professional athlete and everyone in between. And unlike most gym equipment, the TRX trainer works multiple planes of motion to get the most benefits, where most machines use one plane which only allows for a certain amount of benefit and is not functional to real-life movement. Are you curious about it yet??
Tuesday, January 17, 2012
Alternative To The Infamous Flaxseed Craze
Everyone is always raving about flaxseed as a source of fiber and a good source of "healthy fats". This still remains true but I recently stumbled across a new seed, that in my opinion is kicking flaxseeds butt by the numbers. Here is an article I came across that goes on more detail about the benefits of this SUPER seed.
Long ago, before the Spanish conquest of Latin America – and well before the Ch-ch-ch-chia Pet was born – chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for “strength.”
Most evidence shows that humans began using chia seeds around 3500 BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water. At this time in history, chia seeds were considered to be almost magical because of their ability to increase stamina and energy over long periods of time.
After the Spanish conquest of Latin America, chia seeds and their benefits became somewhat eclipsed, as the Spanish introduced their own foods and prohibited the farming of chia. Now, as modern scientists and nutritionists are recognizing the extreme lack of certain nutrients in the standard American diet, they are looking to history for natural solutions, including chia. Because of this, it is regaining popularity and its benefits are becoming known to modern America.
The chia seeds are “super” because, like a superfruit, they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known “super seed” flax, but unlike flax seed, you don’t need to grind them to reap the health benefits. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more – even protein!
While the American Dietetic Association recommends 20 to 35 grams of fiber each day, unfortunately the average American only gets 12 to 15 grams. With nearly 11 grams of fiber per ounce, chia delivers 42% of your recommended daily value of fiber in a single serving. Fiber is vital for all aspects of health, and is especially key for weight loss and digestion. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract.
Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.
Contributing to its super-seed status, ounce for ounce, chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet, because these EFAs build new cells and regulate various processes of the body, but our bodies cannot make them internally. They also support heart health and beautiful skin, hair and nails.
Chia also contains calcium; in fact, it delivers 18% of your daily value per ounce, which is three times more than skim milk. Many Americans – especially vegetarians or those who avoid dairy – are not getting enough calcium. Calcium deficiency can lead to osteoporosis, a disorder characterized by porous and fragile bones. Osteoporosis is a serious health problem for more than 10 million US adults, 80% of whom are women. Another 34 million have osteopenia, which is essentially pre-osteoporosis.
Overall, this tiny little seed packs a big nutritional punch.
Long ago, before the Spanish conquest of Latin America – and well before the Ch-ch-ch-chia Pet was born – chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for “strength.”
Most evidence shows that humans began using chia seeds around 3500 BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water. At this time in history, chia seeds were considered to be almost magical because of their ability to increase stamina and energy over long periods of time.
After the Spanish conquest of Latin America, chia seeds and their benefits became somewhat eclipsed, as the Spanish introduced their own foods and prohibited the farming of chia. Now, as modern scientists and nutritionists are recognizing the extreme lack of certain nutrients in the standard American diet, they are looking to history for natural solutions, including chia. Because of this, it is regaining popularity and its benefits are becoming known to modern America.
The chia seeds are “super” because, like a superfruit, they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known “super seed” flax, but unlike flax seed, you don’t need to grind them to reap the health benefits. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more – even protein!
While the American Dietetic Association recommends 20 to 35 grams of fiber each day, unfortunately the average American only gets 12 to 15 grams. With nearly 11 grams of fiber per ounce, chia delivers 42% of your recommended daily value of fiber in a single serving. Fiber is vital for all aspects of health, and is especially key for weight loss and digestion. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract.
Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.
Contributing to its super-seed status, ounce for ounce, chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet, because these EFAs build new cells and regulate various processes of the body, but our bodies cannot make them internally. They also support heart health and beautiful skin, hair and nails.
Chia also contains calcium; in fact, it delivers 18% of your daily value per ounce, which is three times more than skim milk. Many Americans – especially vegetarians or those who avoid dairy – are not getting enough calcium. Calcium deficiency can lead to osteoporosis, a disorder characterized by porous and fragile bones. Osteoporosis is a serious health problem for more than 10 million US adults, 80% of whom are women. Another 34 million have osteopenia, which is essentially pre-osteoporosis.
Overall, this tiny little seed packs a big nutritional punch.
First Things First.....FORM!!!!
One of my biggest pet peeves in the gym is when I look around and see anyone doing an exercise with bad form. It literally takes everything in me not to stop what I am doing and go over and correct them...That is definitely the trainer in me coming out. But I refrain because it is not my place. However,I am mentioning it here, and if you are reading this please know that ALL your efforts in the gym are a waste if your form is NOT correct. Seriously. It's a complete waste of your time. So before you get caught up in reps, or sets, or amount of weight you can lift depending on the exercise, CORRECT YOUR FORM! However you have to do it, by asking someone who is knowledgeable, hiring a trainer, looking at fitness/workout books, looking online....Use your resources, educate yourself, and clean up your form so you can start seeing results...I would prefer everyone to squat, lunge, curl, etc at a LOW weight with correct form then overloading your body with excessive weights and bad form. The latter will get you nowhere but qualify you for possible injuries. Take your time with each rep....Focus and really feel your muscles doing the work on the lifting and lowering phase of the exercise, proper breathing is huge (you should exhale on the exertion/lifting part of the exercise and inhale on the lowering), get a good SQUEEZE out of the muscle you are working so you can really feel it. Remember FORM is everything!
Friday, January 13, 2012
Goals Revisited
Let me preface this by saying as New Year's approached I made it clear that I had some general tweaks that I wanted to make in the upcoming year, but just as we all change as individuals our goals are subject to change. I am still working on the "get out of my gym clothes after the gym" goal. That is really difficult for me, because it is so easy to stay comfy and I'm constantly on the go and my days usually escape me. I am taking it one day at a time and I keep reminding myself, I work hard for my body so I need to wear more flattering things (and hoodies/sweats do NOT equal flattering). I am also on track with my reading a certain amount of time per week. My goal is a book per month, which is realistic. I truly believe you must keep your mind sharp and reading is a great way to do that. My eating habits have definitely become more strict. I am working on timing out my meals, keeping my diet clean, tremendously upping my protein intake. My final tweak is my workout. This is definitely being revisited because shortly after the new year I started thinking about competing in a fitness show. So yes, cardio will be a must and more then the minimum I was originally thinking, add to it my resistance training is about to drastically change. I have to become more focused and even more dedicated then I already am if I want to achieve THIS goal.
I have noticed in certain conversations with various people, on social networks that getting healthy seems to be a common goal. And yes, I know that it is a standard goal for the new year that is short lived. But something seems different about it this time. People seem more dedicated and determined, and I love it. Just as I hope these posts are a source of inspiration or get you thinking, I have to admit the daily posts on social networks along with the conversations I have had recently inspire me!
I have noticed in certain conversations with various people, on social networks that getting healthy seems to be a common goal. And yes, I know that it is a standard goal for the new year that is short lived. But something seems different about it this time. People seem more dedicated and determined, and I love it. Just as I hope these posts are a source of inspiration or get you thinking, I have to admit the daily posts on social networks along with the conversations I have had recently inspire me!
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