Benefits an Home Fitness Trainer

With in home fitness, you’re not just able to workout in your own home, but you’re also ensuring that you reach your exercise goals. By working with a trainer, you will be assured of your form and progress, while also creating a plan that will help you slowly increase your fitness levels over time. To find the best in home fitness trainer for your money, you should look at their training, their availability, and the programs they create.

The training of your in home fitness trainer is the main concern for anyone that plans to spend money on their exercise goals. This trainer should have their certification in personal fitnesstraining – they should be able to show you documentation of this – as well as certification in first aid and CPR. This is a person that should be knowledgeable about how to move the body in order to produce results – and the fitness training will give them that. When you’re hiring someone privately, it’s imperative that you check their certification in order to choose the best trainer for your health. Some people will try to offer much lower training rates, but don’t have the knowledge to

Holiday with Fitness

Whether you travel for work or pleasure, do you always bring your healthy habits with you or do you leave your healthy habits at home for when you return? Regardless of why you are traveling, traveling is an easy way to overindulge yourself. Overindulging and a lack of exercise can cause you undo some of the hard work you’ve put into leading a healthy lifestyle. Sure, cutting loose and having fun are important on vacation, but do you really want to return home feeling worse than you did when you started your trip? Traveling does not mean you have to overindulge and forget about fitness. You can stay fit while traveling. Just a few changes to your traveling routine and you can stay fit while traveling and still enjoy your time away from home.

Tips to Stay Fit While Traveling:

1. Pack Your Laptop and a Fitness DVD or Two. Business travelers are likely to travel with a laptop. Vacationers can benefit by bringing their laptops along with them. Pop in a workout DVD first thing in the morning. This will help to get

Making Fitness a Way of Life

Some school-aged children can’t wait to get home from school, stake out a place on the couch, and spend the rest of the afternoon and evening watching TV. Physical activity is just not on their radar screens, at least not by choice.

Stopping the Slippery Slope of Childhood Obesity:

Not surprisingly, children who fit this profile may be on a slippery slope to a life of obesity. There are a lot of them. Several years ago, when a group of children 6 to 12 years old participated in programs of the President’s Council on Physical Fitness, only 50% of girls and 64% of boys could walk or run a mile in less than 10 minutes. If that same study were conducted today, when the obesity epidemic seems to be gaining momentum, those statistics might be even more troubling.

Making Exercise Into a Lifelong Habit:

During your child’s school-age years, your goal should be not only to get your child moving, but to turn exercise into a lifelong habit. There are plenty of opportunities for your child to keep active.

The holistic viewpoint Kids Fitness

Kids fitness is a term that is often misunderstood or implemented incorrectly. To some, kids fitnessmeans a heavy fitness routine that involves running long distances, push-ups and crunches. Where as others, believe that kids fitness should be linked to kids sports and the training should correspond with this. It is my belief that  Kids fitness is both of these things but is also much more. Kids fitness is a holistic term that involves both exercise routines but also nutrition, mental health and well being as well ones general health. Kids fitness lays its foundations in a strong exercise routine that involve lots of variety. Kids fitness should be centered on play based exercise where games are incorporated into routines that offer basic challenges and rewards. These game based programs should also incorporate small groups as kids respond best when they are training with their peers.

Kids fitness should also incorporate healthy foods and an education program that explains what healthy eating is about. Healthy foods aren’t just about fruit and vegetables… Kids burn lots of energy as their kids fitness program involves lots of activity especially in the school system. healthy foods should be about balance and portions and kids need to understand these concepts. Balance involves all food groups including fats and

Improving Fitness At The Beach

Finding fitness on the beach is easy. Just look around and you will see many fit people walking on the sands. But if you’re looking for your own fitness, the beachhas plenty to offer. From the sands to the waters and even your beach towel, you can find fitness on the beach to be more than just fun in the sun – you can get in shape too.

The secret behind fitness on the beach is that everything and anything can be used to improveyour health – if you just use your imagination. The sand is the easiest place to start to increase your fitness. Running or walking on the dry sands is much harder than walking on pavement, increasing your fitness levels and adding to your cardiovascular health. When you’re pushing sand out of your way, you’re using more muscles and the workout is harder – it’s really the best exercise equipment. You can also use the sand as a weight machine by trying to kick it with your feet – excellent for your legs. Or you can try lifting the sand to help with a sand castle with the kids – great for your arms and chest.

The water is the most obvious help for fitness on the beach. If you know how to swim, you can

Strategies and Benefits Fitness

Concentrates on improving flexibility. Stretching  requires no fitness equipment. Types of stretching  include Yoga and Pilates. Whether you decide to stretch before, after or during your exercise routine, there is no doubt that stretching should be included every time you exercise. It keeps your body agile while engaging in any type of resistance or cardio training routine.

Benefits of stretching:
1. improves flexibility
2. increases range of motion
3. promotes relaxation
4. improves performance and posture
5. reduces stress on your body and reduces risk of
injury for any resistance training routines or athletic

Strength Training, Weight Training or Resistance Training:
Concentrates on improving muscles. Strength training or weight training may require you to lift free weights or use
equipment that makes you lift weight. It may also be called resistance training because you are putting resistance on
your muscles to improve them. In resistance training you may use tools like rings and tubes rather than weights.
Some exercises also allow you to use your own body as resistance. For instance, abdominal crunches can be part
of a strength or resistance training routine. Strength training should be included in an exercise routine.

The benefits of resistance and strength training:
1. helps you lose weight in two ways:

Fitness for Women

Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended.

Tips to Help You Lose Weight When You Have Diabetes

Janice Watt of Smithfield, Rhode Island, developed Type 2 diabetes and was using insulin for about eight years. As anyone who uses insulin knows, that involves a lot of work and planning. Even just eating your next meal can involve taking an insulin shot first.

But earlier this year, Watt decided to join the Why WAIT program (short for weight achievement and intensive treatment) at the Joslin Diabetes Center in Boston. The program helped her lose 34 pounds. After seven weeks of losing weight and changing her habits, she was able to stop using insulin. Her hemoglobin A1C decreased from 7.5 to 6.1, which put her at the same level as someone with prediabetes.

“It’s so liberating not to have to take a shot before I eat something or before going to bed,” Watt says.

Watt’s story is just one example to illustrate the importance of weight loss when you have Type 2 diabetes. In fact, even just losing 5 percent of your body weight – that would mean 10 pounds if you are 200 pounds – can improve your blood sugar control, says Dr. Samar Hafida, an endocrinologist at Joslin Diabetes Center in Boston.

Exercises Pilates

Since Joseph Pilates developed the system, specialist fitness centers, coaches and teachers have become available throughout the United States and the developed world.

The system caters for all adult age groups, whether it using workouts that promote muscle building for athletes, body toning exercises to enhance that glamorous look, or training schedules that can correct the bad posture that leads to spinal and other related problems.

Irrespective of age and physical disabilities the practice of the appropriate Pilates exercise schedule can be life enhancing to those that are prepared to take the trouble to explore the variety of benefits and routines that are offered by the system and then act upon the most suitable for their circumstances.

These can vary between as little as fifteen minutes a day, perhaps to alleviate a painful back condition to a full scale regime to improve and enhance a sporting aspiration.

Pilates is not only a physical improvement system but also has an important psychological input.

Joseph Pilates believed that an individuals mental attitude to the fitness and development of the physical body was as important as the exercises and training to which it was subject. In

Fitness Exercise For Children

One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.


Triglycerides are also too high for many people in the western world. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.

Contributory Factors

Being over weight has become a way of life for far too

Physical Activity and Good Cholesterol Levels for Body

So what is physical activity? It is defined as participation in any form of regular exercise or sports for at least 30 minutes per day on most days of the week. It is broadly agreed that regular exercise reduces the risk of developing cardiovascular disease and may slow the progression of established coronary artery disease. Regular and vigorous exercise can increase the metabolic demand of the body. This causes favorable alterations in the levels of LDL (low-density lipoproteins) cholesterol, HDL (high-density lipoproteins) cholesterol, and triglycerides. As such, exercise is always recommended to people with hypercholesterolemia, other lipid abnormalities, and in cardiovascular rehabilitation.

Study showed that exercise ability could be a more powerful predictor of mortality among men than other established risk factors for cardiovascular disease. Men with higher exercise ability during treadmill exercise testing confer more favorable improvement in survival rate. Other studies also reported that less fit or less active people could improve their survival rate if they could increase their level of fitness or physical activity. As such, physical activity can be considered as an integral part of a healthy lifestyle to reduce cardiovascular mortality and morbidity.

High blood cholesterol level has been considered

How old is your fitness?


Trying to quantify your aerobic fitness is a daunting task. It usually requires access to an exercise-physiology lab. But researchers at the Norwegian University of Science and Technology in Trondheim have developed a remarkably low-tech means of precisely assessing aerobic fitness and estimating your “fitness age,” or how well your body functions physically, relative to how well it should work, given your age.

The researchers evaluated almost 5,000 Norwegians between the ages of 20 and 90, using mobile labs. They took about a dozen measurements, including height, body mass index, resting heart rate, HDL and total cholesterol levels. Each person also filled out a lengthy lifestyle questionnaire. Finally, each volunteer ran to the point of exhaustion on a treadmill to pinpoint his or her peak oxygen intake (VO2 max), or how well the body delivers oxygen to its cells. VO2 max has been shown in large-scale studies to closely correlate with significantly augmented life spans, even among the elderly or overweight. In other words, VO2 max can indicate fitness age.

In order to figure out how to estimate VO2 max without a treadmill, the scientists combed through the results to determine which of the data points

Enhancing Performance with Sports Nutrition and Supplements


The scientific investigation of various sports nutrition and supplement strategies has undergone a tremendous growth in the last decade. The purpose of this review is to cover the latest science regarding several of the major categories in sports nutrition. They include: sports drinks, nutrient timing, protein, creatine and caffeine.

Sports Drinks

It is generally accepted that consuming traditional sports drinks (i.e. water, 6-8% carbohydrate, electrolytes [sodium, potassium]) during exercise is an effective tool in rehydration as well as enhancing exercise performance.(1-3) Marketing of these sports drinks also suggest their superiority as a recovery beverage post-workout. Though this is the commonly accepted paradigm in exercise and sports sciences, recent evidence suggests the contrary. Interestingly, the consumption of sports drinks during an 18-km run in cool environmental conditions is no better in comparison to mineral water.(4) Perhaps, the traditional sports drink (i.e. carbohydrate plus electrolyte solution) can be improved by the addition of protein.

In a recent investigation, scientists determined whether endurance cycling performance and post-exercise muscle damage were altered when consuming a carbohydrate and protein beverage (CHO+P; 7.3% and 1.8% concentrations) versus a carbohydrate-only (CHO; 7.3%) beverage. They had 15 male cyclists (average V02peak of

Tips for Training an Overweight or Obese Client

At some point in your personal training career you may encounter the opportunity to train overweight or obese clients. If you are seasoned personal trainer or a newbie to personal training, you may find these tips on how to train overweight or obese clients helpful!

Provide Some Nutrition Guidance & Coaching:

Weight problems may be related to medical conditions or it may simply be that there is an over-consumption of food. Your success and theirs will require the recognition that diet plays a crucial role and that the client must change their diet. Discussing a no nonsense, no fad simple nutrition plan will encourage their compliance to their new exercise program.

Select a Non-Intimidating Exercise Environment:

A private, large space the best for training an overweight client (ideally a place somewhat closed off from the rest of the gym). Outdoors is also another great option is that is available. Lots of room to move is the key ot your client feeling comfort which all leads to compliance!

Avoid Exercise Machines and Train Clients with Body Weight Exercises

Most machines are not made for an obese person – too small, not wide enough,

Integrated Exercises For Legs and Knees

One interesting idea in exercise and rehabilitation divides exercises into closed chain and open chain. Chains are links of body parts, such as foot, ankle, knee, and hip during walking. In a closed chain the end of the chain farthest from the body is fixed, such as a squat where your feet are fixed and the rest of the leg chain moves. In open chains the end is free, such as in a seated leg extension.

Closed and open chain exercises provide somewhat different benefits. Closed chain exercises tend to emphasize compression of joints, which helps stabilize the joint, such as your knee during the upright stance phase of squats. Open chain exercises tend to involve more shearing force, parallel to the joint; for example, during a leg extension your knee is never under compression forces. Closed chains tend to involve more muscles and jointsthan open chains and lead to better coordination around each structure, which improves overall stability.

The best known closed chain exercises for your legs are squats and lunges. Here is a selection of less well known exercises for an all-round leg workout that you can add to your routine, especially if you are recovering from a knee

With 8 Minute Fat Loss

Now, are you ready for the Get-Fit Guy spin on the classic Tabata set? Here’s how it goes:

Step #1: Begin your workout with a single 4-minute Tabata set that “warms up” your entire body and works nearly every muscle group. This can be accomplished with exercises such as burpees, squat to overhead press, or dumbbell walking lunges. The key is to burn as many calories and work as many muscles as possible in that short 4-minute time frame.

Step #2: After you’ve finished that first Tabata set, take a breather if you need it (which you probably will if this is your first experience with Tabata training!). Rest for 1-2 minutes. Then, as soon as you’re ready, do another Tabata set, but this time, focus on the one trouble spot that you really want to work.

For example, in Step 2, you could do:

  • Narrow-grip push-ups to work the back of your arms (triceps)
  • Overhead presses to work your shoulders
  • Mountain climbers to get a flat stomach
  • High step-ups to work your butt
  • Dumbbell incline chest presses to work your upper chest

The list goes on and on, but you get the idea. That second set is your chance to laser target a specific

Fat Burning Exercises

This is why I personally change up my routine every week and I recommend you introduce new fitness moves or change up your workouts at least once a month to get the biggest bang for your workout buck.

In today’s episode, you’ll get 5 brand new exercises that will burn fat fast, challenge your metabolism, and keep your workouts exciting.

  1: ManMaker

The ManMaker (sorry ladies, I didn’t invent the title) is the only exercise in this episode that actually requires equipment – in this case a set of dumbbells. To do this exercise, get into a push-up position with one hand on either dumbbell, then do a push-up. Next, row with one dumbbell, then row with the other dumbbell. Stand quickly (also called a “clean”) and place both dumbbells on your shoulders, then do a front squat followed by an overhead press.

Return the dumbbells back to their starting position to complete that repetition and get ready for the next repetition. To maximize your results, choose a weight that makes it difficult for you to complete 10 repetitions of the ManMaker. Just 10 repetitions of this potent move can be used for a fast, 5 minute, full body, fat-burning

Circuit Supersets for Total-Body Strength

A superset format is a great way to deliver a high-intensity, straightforward workout. In this circuit-training class, each superset includes three exercises that target different areas of the body. For example, you work the legs while the arms recover, then you target the core while the legs have some reprieve, and so on. The selected moves are classics, selected for their ability to efficiently target major muscle groups. They are simple to follow and execute, which allows the class to move at a steady pace.

Serious Superset Details

Total Time: ~55 minutes

Goal/Emphasis: to strengthen every major muscle group

Equipment needed: per person: one to two sets of dumbbells and an exercise mat for floor-work (Since you’re teaching high repetitions, encourage participants to switch out dumbbells at any point or drop them completely if fatigued.)

Music: 130 beats per minute or slower

Warm-Up (6 minutes)

Perform each of the following for 30 seconds, then repeat three times:

  • Do bob-and-weave pattern, either as simple step-together or adding squat as you sweep through center.
  • Cue alternating knees. Encourage advanced participants to bring knees above hip height, and ask everyone to engage abdominal muscles and “crunch” ribs to hips.
  • Teach traditional jumping jacks

Tech Disruption in the Fitness Industry

If you’ve ever binge-watched House of Cards on Netflix, booked accommodation through Airbnb, caught a ride with Uber or tuned in to a Spotify playlist, you’ve experienced how technology disruption can bring convenience and enjoyment to the customer experience—and usually at a cost-savings!

In the business world, disruption refers to significant changes occurring within an industry, often at a fast pace—changes that shake up the status quo, disturbing accepted ways of thinking and doing business. Digital technologies have now made it possible to order and pay for your morning Starbucks entirely through your iPhone or Android; skip the line! You’re also free to watch any number of television series when you want, on demand, not just when a cable network broadcasts them.

And fitness? How soon should we expect major shifts in our industry? They’re already happening, but there’s room for more. All sorts of technologies are steering the fitness industry toward disruption with apps and activity trackers, sensors embedded in workoutwear, smartphone-compatible devices, virtual-reality headsets, software platforms, artificial intelligence, drone- delivered personal trainers (ha!) and much more still on the horizon, including the potential for convergences of multiple technologies into one or two access points.


Steps to Changing Habits

We’re lucky to see our clients 3 hours per week. For this short time, we have great influence over their attitudes and behaviors. However, if we focus only on creating terrific workouts, what about the other 165 hours a week when clients are responsible for behaving in ways that will help them reach their goals? We must think beyond exercise and dive into the scary world of psychology without becoming psychologists. In this article, we’ll look at the anatomy of a habit, explore the neurophysiology of behavior change, and provide strategies to break bad habits and create new ones using habit-based coaching, the secret to how successful fitness professionals get results.

Anatomy of a Habit

A habit is an automatic behavioral pattern that occurs in response to a situation where a particular behavior has been performed repeatedly and consistently (Lally 2010). In his book The Power of Habit, Charles Duhigg explains that habit is more than a repetitive behavior; rather, it’s a construction of three sequential components that make up the habit loop. Those three components are the cue, the behavior and the reward (Duhigg 2012).

The cue is an environmental or internal trigger that provokes us to learn a behavior. An example of an environmental trigger is