Which do you prefer sports drinks or water? Most people think because it is a sports drink that anyone who does any type of exercise should be drinking it right? I mean it has the word sports in it. Now if you compare sports drinks to sodas or juice then absolutely you should be drinking sports drinks, they have a lot less sugar and calories. But water is King and unless you are performing vigorous exercise then water will be more than enough to refuel you. Most people don’t drink enough water as it is and whenever you exercise you are sweating and losing electrolytes. For the average person water and a good diet will be more than enough to rehydrate you and replenish the electrolytes you lo

Stabilization training should be the starting point and foundation of any workout plan. Stabilization is the ability to prevent unwanted motion or movement. I start all of my clients in a stabilization period for at least one month so I can build a strong baseline to begin with. I always like to correlate stabilization to building a house, you need to have a solid foundation, and framing before you can put up the walls and pretty paint. If you have a weak structure then the first gust of wind is going to knock you down. The goals of stabilization are: Improving muscular endurance Enhancing joint stability Increasing flexibility Enhancing postural control Improving neuromuscular efficiency (b

5 Simple steps to how I got my flat stomach. These are the 5 things I did to change my life. I was 40lbs overweight and I hated how I looked in the mirror. I had a big stomach and I had man boobs. I had low self-esteem and I lacked confidence. I tried to exercise but I was not consistent with it and I had very little motivation to work out. It was not until I changed my lifestyle and I adopted fitness with my arms wide open that I got the body that I wanted. You need to eat less and move more. It really is that simple, there are no secrets and there are no overnight tricks to shed the fat. The only way to lose fat is to put yourself on a calorie deficit. If you eat a lot of junk food, fast f

Benefits of Interval Training Interval training is a type of exercise meant to burn the most amount of calories in the least amount of time. If you are crunched for time or you are bored of your current workout, then give interval training a try. HIIT otherwise known as high intensity interval training is where you alternate high intensity exercises with low intensity exercises. Keep in mind this is not circuit training. Circuit training is where you move from one exercise to the next exercise with no breaks. During HIIT you recover in-between sets. Interval training eliminates boredom of your current exercise program. If you keep doing the same workout day after day and you need something d

A good personal trainer is one who will help you achieve your goals and genuinely cares about you. Personal trainers are personal and they provide a relationship which is centered around you. Anyone can go online and find free workouts to do, but most people buy a personal trainer because they want someone to hold their hand and hold them accountable. Most of my clients tell me they hired me because they need someone to push them and tell them what to do. A good personal trainer is attentive. They do not check Facebook, text messages, take phone calls etc. etc. while training a client. They progress and regress exercises. You can make any exercise harder or easier and you need to pay attenti

It's finally here! It only took 4 months for it to arrive...I took my certified personal trainer certification back in September and passed it. They said they were going to mail it to me but a couple of months later I still did not have it. I called them again and they re-sent it. Over the weekend it finally showed up in the mail. I am really proud of this certification and by far it has been the most interesting topic I have ever studied. I loved going to every single class and learning about the Science behind personal training and how to systematically progress clients in an exercise program. There was so many new things I learned about exercise and being a personal trainer. There are man

Learn the difference between physical activity and exercise, and how each can contribute to physical fitness. Physical activity is a movement that involves contracting your muscles. We do several activities througout the day, many of these may include — working around the house, gardening, walking, climbing stairs, taking care of children — are all examples of physical activity. Exercise is aspecific and planned activity— planned, purposeful physical activity performed with the intention of acquiring fitness or other health benefits, says David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee, Knoxville. Working out at a

Learn the jargon of the gym Aerobic. This involves movements of big muscles, this gets your heart rate pumping and the blood flowing. Oxygen consumption is used greatly. Anaroebic. This involves movements of big muscle groups as well but is very quick and short therefore using very little oxygen Balance. Your bodys ability to keep you from falling over, balance is very important to train so you can avoid injury in daily life. Balance training. There are different ways you can incorporate balance training in your work outs, single leg balancing while lifting weights is good, bosu balls are great for balance training as well. Baseline activity. There are things you do every day like standing o

The holidays are a few days away. Don't let all of the hard work you have done throughout the year get ruined because of a couple of months. Some people thought you put on up to 10 lbs over the holidays but it is more like 1 pound of weight gain. Doesn't sound too bad right? Only one pound, but considering most people do not lose this one pound it starts to add up. The average weight gain per year is two pounds which breaks down to approximately 20 pounds in a decade! Think about this. Well, add 20 pounds in your 40's, another 20 pounds in your 50's and all of sudden you have a big increased risk for heart disease, cancer and diabetes. Holiday weight gain (if you gain that one pound and don'

Who doesn’t love a hill? If you want to add interest and attention to your next cycling class, make climbing your focus. The thrill of a hill can be any combination of challenging climbs and fast, fun downhills. The goal: to reach the summit! This class simulates the accelerating demands of intense climbs and exhilarating downhills. In the indoor cycling environment, seated and standing climbs add intensity, while downhills provide speed and recovery. The important and sometimes necessary break often comes from lifting out of the saddle. Class Details: Thrill of the Hill RIDE PROFILE: a challenging climbing terrain TOTAL TIME: 1 hour EQUIPMENT: indoor cycles MUSIC: midtempo (~130–135 beats p

For a long time I thought that being in pain was part of the plan, a sign of progress. I was so used to hobbling around on achy feet, with leg muscles so sore that I couldn’t walk up and down stairs without holding on to the banister for dear life. Pain was a persistent part of my life. Getting out of the car took at least 5 minutes. I couldn’t keep up with my 62-year-old mother on a little walk. I would push myself through races and run at least 100 miles a week training for the Olympics and the New York City marathon... even the Thanksgiving Day 10K. I ran well. I ran fast. But THE PAIN was always there. I learned to live with it. But I have finally learned after 23 years of running th

Flowers and trees are pretty, but sometimes a walking workout needs a bit more than scenery to keep things interesting. Incorporating intervals and strength-training moves into a walk not only adds variety, but also challenges your muscles and can boost your metabolism. Dallas-based trainer Kim Truman developed this varied walking workout, which includes three different intervals and three body moves, for people looking to break up their usual walks. Keep boredom at bay today with this fun, heart-pumping workout. Walking Interval #1 Start at a regular walking pace for a few minutes to warm up your legs. After you feel warmed up, start to pick up the pace, walking as fast as you can for

A personal trainer can help you make the most of your exercise routine. If you're having a hard time getting motivated at the health club, or just don't feel like you're getting enough out of your exercise routine, consider hiring a personal trainer. More than just an instructor, a personal trainer can help you come up with the right workout plan to meet your goals. Whether it's losing a few pounds, toning up your arms, or flattening your stomach for swimsuit season, a personal trainer can help you get there. How a Personal Trainer Can Help Hiring a personal trainer means both a financial commitment and a time commitment to your health and fitness. A personal trainer can help you: Get starte

Stop procrastinating and start exercising! The benefits of physical fitness are too great to ignore. Feel younger, live longer. It's no slogan — these are actual benefits of regular exercise. People with high levels of physical fitness are at lower risk of dying from a variety of causes, according to a recent study published in the Journal of the American Medical Association. Physical Fitness: What the Benefits of Exercise Mean for You There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression. "One study found that when breast cancer survivors engaged in exercise, t

Are you looking for the good ole superfoods but you can’t afford the price tag on them? Eating these superfoods is great but what if you are on a budget? Organic food is more expensive but there are options out there which are more budget friendly. 1. Peanuts are a great choice and if you find the unsalted or lightly salted store brand version this can be a bargain. 2. Black beans are great for the heart and have lots of Omega 3's. They are also packed with protein and fiber. 3. I love to put berries in my shakes because they are high in antioxidants, but fresh berries in the produce isle can be overpriced. Instead I opt out for the store brand frozen berries. 4. There are a lot of so called

At least 30 minutes a day of physical exercise may be just what the doctor ordered for clients who have Asthma. Concordia University in Montreal conducted research on exercise and Asthma. They have phone interviews with 643 patients who have Asthma. The clients were asked a multitude of questions regarding the physical activity over the previous year. They focused on their physical activity during various seasons throughout the year. The results the researchers found was pretty impressive, they found the patients who exercised regularly had better control over their symptoms cause by Asthma. The results also showed increased Asthma symptom control in the group which participated in at least

The answer is very simple, I want to help others. It is very gratifying when my clients tell me they feel so much better than when they first started with me. They also let me know their blood pressure has dropped and their resting heart rate has dropped as well. I love hearing these stories from my clients, it is very fulfilling knowing that I am making a difference. I used to be overweight and I had low self-esteem, so I know exactly how it feels to be ashamed of your body. I also know exactly what it takes to get the body you want and deserve because I have done it myself. It’s not hard to do, and its actually quite simple, all you have to do is eat less and move more. There’s really no s

Online personal training is a great option for people who are busy and cannot commit to a personal trainers time frame. Most personal trainers work early in the morning until the evenings and if the only time you can work out is at 8pm, then you might not be able to get the personal trainer you want. Or if the personal trainer is already booked on the time you can work out then you cannot get them. The beauty of online personal training is you can work out on your own time and you can still get the personal trainer you want. Online personal training is also more affordable than person to person training because the personal trainer does not have to commit a certain time of their day at the g