Archive for the 'Strength Training' Category
Pilates is a form of exercise that was created by Joseph Pilates in the early 1900′s. Pilates believed that life-style, bad posture and inefficient breathing contributed to poor health, so he created a series of exercises to: teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles. Pilates called this method “Contrology”, today we know it as Pilates.
Pilates is a great compliment to any exercise program or as a stand-alone fitness regime. The first and most important principle of Pilates is breathing. Breath is the essence of life and yet so many people breathe inefficiently. We run around all day stressed out at work, preparing meals for the family, taking kids to piano lessons or soccer or ballet. Just grabbing 5 minutes a day by yourself to focus on breath would be beneficial. Read the rest of this entry »
It’s something a personal trainer hears (and see’s) time and time again. A person who complains about the endless times they have joined a gym, started an exercise program just to hit a wall a few months down the road.
Hitting a wall is exactly what it feels like when you hit a plateau; the edge or the point of no return when you have created a disciplined routine and schedule that you do time and time again but the scale stops moving the the changes….well, what changes?
So it’s no surprise that people become frustrated and quit because the road to fitness seems so much farther away than it did when they first started. I mean when you go from not moving to moving, of course you are going to see some changes. But guess what….if you want to continue to change, your program and mindset has to change too.
Plateaus are the leading cause of “drop outs” and why the gyms are half empty 3 months into the new year. If you stop seeing results, then you stop becoming motivated. No motivation = no success.
It’s quite easy.
So here are the 3 biggest causes of plateaus when it comes to fitness goals. Take note so you don’t follow suit. Read the rest of this entry »
Why do we need to do strength training? Why not to do only cardio and eat right? A lot of women are scared to strength train because they think it will make them bulky and make them look like men. This is one of the biggest misconceptions out there and continues to deter women from the weight room. Strength training is important for an overall fitness program. If you want to reduce body fat, increase muscle mass and burn calories more efficiently than strength training is for you!
Lets talk specifically about strength training for moms. Why is it so important?
Women often neglect the upper body workout, but we are born with less upper body muscles than men and we need them for not only lifting the children but toting laundry, hauling groceries and hefting garbage.
Back problems are among the most common ailments and many problems start during pregnancy. A lot of back injuries result from misuse of the back when other muscle groups should be doing the work, therefore moms should strengthen the muscles that support the back.
Another area that is very important to strengthen are the abdominals. Every woman who has given birth is anxious to get her tummy back into shape. But having a flat stomach for looking better in a bikini should not be the only reason. To strengthen the core will help to strengthen the lower back. It will help to prevent the abdominal muscle separation and prolapse of internal organs. Read the rest of this entry »
Do you ever wish you had more hours in the day? I certainly do! What would you do with the extra time if you had it? When I speak with my clients about the greatest obstacle when adopting a regular exercise routine they always talk about lack of time. We are busier than ever with constant demands on our time from work, children, families, friends etc.
Whether you have just given birth or have several children, it may seem next to impossible to find the time and the energy for exercise. But we all know how important it is. I find that the clients who are the most successful in adopting an exercise program that lasts are those who manage to integrate it with their families. Try to think active living instead of exercise. There are so many things you can do. Read the rest of this entry »
This question often arises with my postpartum clients and it’s no wonder. Once you’ve had a baby, you want to know the real “secret” to how you can regain your figure, build strength and get-er done as soon as possible!
But the answer to this question isn’t always what moms want to hear.
The start, we need to re evaluate the current situation. As many of you know, your body has completely changed now that you have had your baby. With that being said, the machine has changed so if the machine is different, so will your exercise regime.
Below are the steps I take with my clients to see the best results: Read the rest of this entry »
There are plenty of exercises that are safe, effective, targeted to strengthening imbalances, and supportive of the pregnant condition. Prenatal exercise is a tremendous investment in the health and well being of both mom and baby. Knowing the best exercises for pregnancy is the challenge, so use this as a guide.
It is imperative to follow general prenatal fitness guidelines, and to have a Parmed-X for pregnancy signed by your primary prenatal caregiver.
Prenatal (General Trimester Guidelines)
● If you were previously active you can work at moderate intensity 30 minutes/day or more.
● Stay well hydrated and don’t become fatigued or overheated. The baby is susceptible to heat and you’re more likely to be fatigued.
● Consume an additional 300 calories per 30 minutes of exercise.
● Cardio 3-5x/week 30:00
● Strength 2-4x week 30:00
● Stretch Daily
Read the rest of this entry »
During the summer months when the kids are off school, we are often not able to keep up with our regular routine. Unfortunately, our health and fitness goals might loose priority in the roller coaster we call life! We are eating differently and perhaps unhealthily and/or spending time running around with our kids, that we don’t have the time or energy to exercise. However, back to school means back to you! September is the month to set up a fall schedule to get you back on track (and your kids too!).
A simple schedule should include: Read the rest of this entry »
As a personal trainer I have seen many clients come and go. They stop training for a variety of reasons; they might move away, return to work, scheduling doesn’t work any more or perhaps they feel they need to do this on their own. I always hate to see a client go as I really enjoy my time with all my clients.
However, in a perfect world in the life of a PT I have taught them enough that they are now self-motivated and disciplined and know enough to continue their exercise regime. I always send them off with the same advice: “Make sure you keep challenging yourself like when we are together and keep changing it up!” They always assure me that they will.
A few years ago I ran into an ex-client who proudly told me she had been working out regularly in the year we had been apart, but that she was not seeing any real progress. I asked her what she was doing and she told me that she was doing exactly what we had been doing – a year earlier! This happens way too often and people become frustrated with their exercise routine. Read the rest of this entry »