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All You Need To Know While Choosing The Right Walking Sticks

All You Need To Know While Choosing The Right Walking Sticks

Device used by elderly people that primarily give support to the body posture and provides stability to the body are called walking sticks. The walking sticks are widely used by people with disabilities to walk. This minimizes their risk of falling. It provides balance by taking the weight off the foot, ankle, hip, or knee. It helps the person to regain mobility and become independent.

There are plenty of options in walking sticks like wooden, metal, plastic, Aluminum, bamboo, tripods, Quadruped walking sticks, folding, non-folding, etc. The walking sticks are available in various shapes and sizes. 

Certain Points To Be Considered While Choosing a Walking Stick: 

  • Choose appropriate height
  • Choose the right type of handle
  • Height of the person who is going to use
  • Weight of the walking sticks

While choosing a walking sticks it is very important to check the level of comfort to the person who is going to use it. As a walking stick is used on daily basis it should be the ideal one. One must explore all the options and then choose the best one. We can also take the help of a doctor to select the walking stick. As there is a huge range of variety one must take a decision carefully.

Walking sticks can also be used by people doing workouts. It promotes strength and reduces the impact on knees and hips. It helps reduce stress and promotes healthy workouts. It is a misconception that it is used by elderly people only but it is used by people going trekking and hiking as well. Adding a walking stick reduces the stress on their body. Also, they enjoy trekking more using a walking cane stick. It eases the tension on the joints and muscles. Your body feels relaxed while using a walking sticks. It redistributes the weight creating an overall balance. This helps you to walk uphill without much pressure. 

The most reason why walking sticks are used is one can eliminate the risk of falling or slipping. It promotes fitness and reduces pain. The walking stick enables a disabled person to be independent enough. 

As many people were afraid that a walking stick might make them feel old there are many designers foldable walking sticks with fancy handles and grips which adds to the beauty of any walking stick. 

There is a wide range of options available in the market online as well as offline but one must select the trust worthy branded websites and sellers only. If not chosen a walking stick properly it can break also which may lead to serious damage.  So select the most convenient and comfortable options out of all the options available. Instead of fancy options, one should select a walking stick that provides better support and helps in maintaining good posture. 

Walking sticks are a great boon to people to maintain good posture and provide stability and support to the body. It helps to create balance and the muscles of the back and limbs can strengthen.

What is a Crossfit workout and what are its benefits

What is a Crossfit workout and what are its benefits?

Crossfit gyms 

CrossFit can be defined as the functional movement carried out at high intensity. You will find constant variation in this workout that offers a boost for your body with each session to enhance your fitness levels. It is a high-intensity fitness regime that includes the following exercises

  • Explosive bodyweight movements
  • Kettlebells
  • Olympic weightlifting
  • Plyometric jumping

Crossfit gyms also known as “boxes” are trending and gaining popularity across the world.

Let us have a look at some of the benefits that CrossFit gyms can offer 

Enhance aerobic fitness 

CrossFit is high-intensity power training – HIPT wherein the training helps you enhance the optimum level of oxygen you can use while exercising.

 According to studies, training in CrossFit gyms can help you get both short term and long term results as far as your aerobic fitness and physiological changes are concerned. 

Help enhance physical strength 

 The multi-joint and high-intensity movements in CrossFit Pittsburgh can help you gain stamina and muscle strength. When you add extra weights to your workout routine, it adds stress to the muscles thereby helping gain muscles.

Crossfit workout and what are its benefits

The workout helps you experiment with your muscles often by engaging in the varied workout every day. You can see the changes in your muscles often. You get to learn new exercises every day and the objective is to finish the maximum repetitions possible within a fixed duration.We are also read for Areas Where You May Need Translation And Interpretation Services Dubai

Help manage weight 

With Crossfit workouts, you can burn a lot of calories as compared to many other workouts.

While performing a Crossfit workout, you tend to burn 

  • 15 to 18 calories per minute for 195 pound (male)
  • 13 to 15 calories per minute for 165 pound (female)

If you are going through a recovery period, you still can burn calories

Ideally, traditional workouts using fitness equipment help you burn 11 calories/min and 9 calories/min

In case you aim to lose weight then a healthy diet along with a CrossFit workout regime is important. 

Enhance swiftness and flexibility of your body 

Talking about CrossFit workouts, they including exercises that imitate movements or functional exercises you engage in every day. With functional exercises like Kettlebell swings, squats, overhead presses you can improve the balance and swiftness of your body. It helps prevent the risk of injuries and offers an active body with age. 

CrossFit gyms help you indulge in a result-oriented workout that helps to build swiftness, balance and flexibility. It helps lose weight and improve aerobic fitness too. So, you can say it is the correct form of exercise for almost everyone.

Still, if you are suffering from any health ailment or an injury, make sure you consult your doctor before indulging in CrossFit. Remember, it is always better to work out with an instructor in the beginning rather than following the online workout videos. With the instructor, you can learn the right way of performing the workouts which would prevent injuries.  

CrossFit workouts would be different every day which helps every individual attain their goals. The simple workouts can be easily adapted by individuals of any fitness level or age. 

Core Exercises: Why you Should Strengthen Your Core Muscles

As a trainer at Body Solutions I am in a pocket area filled with a physically fit, active and well-informed population. Most of my clients are from the Voorhees, Marlton and Cherry Hill region of New Jersey. My clients train with me and on their off days, most of them go to commercial gyms to exercise on their own. Even though my clients are well-informed, it is still difficult to know what exercises and exercise programs are safe for them. Core workouts are a perfect example. I am often asked for core exercise recommendations.

When my clients walk in to their gyms they see the same things no matter what gym they frequent. For core workouts there are ab wheels, crunch machines, sit-up machines and core classes utilizing different variations of leg raises, crunches and sit-ups. There are so many ab exercise machines in existence that I couldn’t begin to count them all. If you type in “abs” on Google you will be inundated with hundreds of ab exercises, ab equipment and ab workouts that claim to give you the “perfect core” or “shredded abs”. The other night I saw a commercial on TV for the ab skates. These are skates that attach to your feet and you actually skate your feet back and forth to do reverse crunches, knee curls and many other exercises that are advertised to give you a strong core.

Some of these products and exercises do strengthen your core in physical therapy Voorhees NJ; however, they are doing much more harm than they are worth. Besides being dangerous to your body, they are also inefficient. I will use a sit-up for an example. During this exercise there is only a small window of movement where you are actually using your core safely.This window is only a few inches. The rest of the arc of a sit-up is spinal compression and momentum.

Even though these products and machines are all different they are in essence the same thing. They all involve different variations of crunches, sit-ups or leg raises. Crunches, leg raises, and sit-ups lead to bad posture, neck and shoulder problems and back degeneration. Let’s analyze a crunch for instance: a crunch usually involves crisscrossing your hands behind your head and crunching up roughly half way to your knees. During the “raising” phase of this movement the neck is being pulled forward by the hands on the head. The shoulders are rounded forward and the spine is flexed forward. This all occurs under a tremendous amount of force, over 400 lbs. of force to be exact. The result is a poor movement with virtually no benefit.

A sit-up is even more dangerous because the forward flexion is being completed to the top of the movement at the knees. This increases the compression forces on the spine tremendously. In fact, one study measured the compression forces on the spine during sit-ups at over 700 lbs. That is like putting 700 lbs. directly on top of your head! This measurement is for only one sit-up. I know people who have been doing as many as 50 sit-ups at a clip every day for years.

The same goes for leg raises. Leg raises are compressing the spine from the feet being brought toward the knees. It is essentially the same thing.

To effectively strengthen the core safely I recommend starting with simple body weight planks. They are very easy to do and can be done in three positions to hit different core areas. Start with side planks on each side for a period of time that is difficult but can be completed using proper form. After that do a set of front planks. Rest briefly between these sets and repeat the same process two more times. Planks can be performed on the floor or on an elevated surface depending on your core strength. They are much harder to do on the floor than on an elevated surface.

Starting with this simple core workout is guaranteed to increase core strength safely, effectively and efficiently.

Reasons to Consider Invisalign as an Adult

Braces are no longer the horrible experience they were decades ago, and even as an adult, you can benefit a lot from their use.

The best news is, if you need your teeth aligned, you don’t have to stick with the traditional model. With options for clear braces or aligners, no one even needs to know you’re undergoing treatment. They’re near invisible, and if you opt for Invisalign, they won’t impede your lifestyle.

Here are five great reasons why you should consider Invisalign to straighten your teeth as an adult.

1. Near-Invisible

When you first put in your new aligners, you will notice a difference. Your mouth will feel bulkier and you’ll have an adjustment period. But in a short period of time, you’ll adjust and feel completely normal with your aligners in. The best part? No one will know they are there unless you tell them.

The aligners are clear and discreet. As an alternative to traditional metal braces, this is your best “invisible” option.

2. Convenience

You’re a busy person on the go. You’ve got places to be, things to do, and delicious food to eat. You don’t have time to give metal brackets the thorough cleaning they require. But if you choose metal brackets, you’ll have to.

Invisalign, on the other hand, requires very little maintenance. Just pop them out, eat, then thoroughly brush your teeth, slip them back in—and you’re off!

Afraid of how they can last long without getting discoloured or breaking down?With Invisalign, you are changing to a new aligner every week to progress in treatment, so food and drink stains are not a concern. Lost one aligner by mistake? No problem. Your orthodontist will order the same one for a small lab fee if necessary; otherwise, they will instruct you to move backward or forward in your aligners sequence. Just ask your orthodontist! All of these factors add to the convenience of Invisalign.

3. You Can Eat What You Like!

Remember all the delicious food you want to eat? You can still eat it. Unlike braces, which are mounted to your teeth and will thus get gummed up with sticky, chewy, or hard foods, Invisalign aligners can be removed before you eat.

They only need to be in for approximately 22 hours a day, which means you have ample time to remove them for meals, then clean your teeth and be on with your day. No dietary restrictions required.

4. Less Discomfort

They’re going to feel a bit weird at first but that’s true of any orthodontic treatment. But in short order, they’ll feel as natural as your watch. The added bonus to this is that the aligners are more comfortable than metal braces. They have no rough edges or brackets that will irritate your mouth. That means less pain and discomfort, as well as a chance to get back to your lifestyle.

A huge part of orthodontic treatment consists of poking or broken wires throughout the treatment. Fortunately, none of that is a problem with Invisalign clear aligners.

5. Fewer Visits to the Orthodontist

With traditional braces, you need regular visits to the orthodontist so the brackets can be adjusted—it’s all part of the treatment. Invisalign consists of clear aligners that you wear for a week and then move on to the next model until your treatment is done. This means fewer visits to the orthodontist. You’ll still need to go periodically to make sure your treatment is on schedule, but it’s easier to fit in a few appointments rather than regular visits every month.

Invisalign treatment isn’t possible for all cases, but it does cover a very wide range of orthodontic needs. The ease, comfort, and simplicity of the aligners are enough to make them well worth selecting. They are not more expensive than other options, however, so talk to your orthodontist about which procedures are available to you, as well as which financing options you can consider. At the end of the day, your smile will be in good hands with Invisalign.

Gyms in Allentown PA

How to Choose The Best Gym

Do you need to join a gym? You have made up your mind to work out at a gym for improving your health and fitness. If you are shopping around for the best gyms in Allentown PA, you need to consider a lot of factors. You should find a gym that you’re comfortable with. With a lot of health clubs all over Allentown, you may want to choose the best one that matches your requirements and fits in your budget. 

Here are the important factors to consider while looking for gyms in Allentown PA:

Location 

Location is an important factor while choosing a gym around you. Find a gym that is close to your home or office. Nobody would like to spend 45 minutes for the workout and 30 minutes to and fro from the gym. Consider a facility that is close to your house or workplace. If driving to the gym becomes a hassle, you are likely to skip the workout. 

Hours of operation 

If you plan to exercise at the gym before going to the office, you should choose a gym that opens up early. Find out the hours of operation at the gym before making the payment. Make sure that you choose a gym that matches your schedule. 

Cleanliness

Bathrooms and the condition of floors are two major factors one should consider while choosing a gym. Visit the gym personally to get an idea about its cleanliness. The facility should disinfect the equipment on a regular basis. 

Amenities 

Check the facilities provided by the gym and compare the amenities at a few popular gyms around you. Most gyms offer steam or sauna baths. Some other gyms have the option of swimming pools, basketball courts and other sports activities. You should ask the managers about the facilities they provide. If you are looking for Zumba or dance as a part of your workout, you can look for a gym that offers such options. 

Trial period

It can be a good idea to get a trial for the gym for a day or two to make sure that you’re comfortable working out at the gym. Ask the managers if they provide trials at the gym. This will help you get a chance to talk to the staff members and ensure that you are comfortable with the fellow members at the gym. 

Cost 

Gym fees is an important factor that needs to be considered while searching for gyms in Allentown PA. Some gyms offer discounts during special occasions or peak joining times such as New Year. You can keep an eye on the market and look for discounts and other privileges. 

So, next time you wish to enrol at a gym, you should walk into a leading gym and have a look at the condition of the equipment. Almost all the gyms have dumbbells, weight machines, cardio machines, stretching equipment, and others. Choose a gym that has all the equipment and machines in a good condition. 

CrossFit Pittsburgh

Fitness Coach: Should You Hire a Virtual Trainer?

There is so much technology out there today.  We have more opportunities and more is accessible to us than ever before.  Services that used to be limited to brick or mortar can now be done online, often with face-to-face video communication.  The same goes for gyms and fitness programs.

It should go without saying that fitness is an important part of life.  Exercise relieves stress, helps us sleep, manages our bodyweight, makes our bodies stronger, and helps us live longer.  And that’s just a few of the benefits. However, sometimes, it’s hard to make fitness a consistent part of your life. Even though we know we should do something, we don’t always have the knowledge or motivation to do it.  People often say, “I know I should workout, I just don’t do it because (insert excuse here).” Or, we might hear, “I know I should workout, but I don’t know what to do.” This is where a coach steps in.

WHAT WILL A VIRTUAL FITNESS COACH DO

When you make the decision to hire a fitness coach, you are making a decision to bring someone in your life to force you to do what you know you should do.  You are literally paying someone to keep you accountable. CrossFit Pittsburgh coach is a neutral, unbiased, unattached third party in your life.  This allows your fitness coach to look at what you are doing well and evaluate where you are struggling without being clouded by emotions.

4 REASONS YOU NEED A VIRTUAL FITNESS COACH

Accountability:  

This is number one.  As humans, we hate going back on our word.  When you work with a fitness coach, that coach is going to make you set tasks and then hold you accountable for completing those tasks.  A fitness coach won’t yell at you, or get frustrated, when you fail. He/she will work with you to determine triggers and roadblocks to work through.

It’s Designed for You:  

You will work one-on-one with your fitness coach to put together a fitness program that is designed for you.  This is a personalized program. We aren’t talking about a customized program. A customized program is a general program that has been modified. On the contrary, your fitness coach will start from scratch because you are a unique person with unique goals and needs.

Personal Attention:  

When you are in a fitness class, you will receive some attention from the class coach.  When you are working with a virtual fitness coach, you get full attention.

Regular Check Ins: 

Your fitness coach will check in with you weekly, if not more.  This will depend on your desired level of service. Some will need personal training.  In those instances, your fitness coach will be with you virtually every time you train.  If you simply want personal programming to do on your time, you fitness coach will check in once a week to make sure you are on track.

HOW MUCH IS THIS GOING TO COST

There is always the concern that a personal fitness coach is really expensive.  That’s not always the case. Certainly, it’s going to depend on your level of service.  For example, a personal training coach that is with you virtually every time you work out is going to be more than asking a fitness coach for personal programming.  However, because it’s virtual, we don’t have all the overhead of leases, equipment, cleaning, etc. So, we can keep the cost low for you. For example, at Industrial Athletics, virtual coaching can start as low as $40/week.

Weight Loss Boot camp Workout

Do you want to look and feel your best? Get ready to discover the CrossFit Pittsburgh Boot Camp! Our 5-week fat loss and fitness program is here to bring you an exciting and effective weight loss and body toning fitness and nutrition plan that will give you the results you deserve.

Sick and tired of struggling with….

  • Yo-yo dieting, following ‘fad’ crash diets that are impossible to stick to?
  • Having no energy, feeling unhealthy and sluggish all the time?
  • Feeling uncomfortable in the clothes you want to wear?
  • Intimidating and unfriendly gyms?
  • Feeling discouraged from a lack of results?
  • Having no motivation to start an exercise program?

We can help!

  • No More Diets! We will guide you through the basic steps of following our nutrition plan designed and implemented by our Clinical Dietician. It will increase your metabolism and keep you burning calories even after your workout.
  • At Fitness Boot Camp we fuse cardio, weights and stomach flattening exercises all into one fun, exciting, and challenging total body workout.
  • Friendly group training atmosphere of likeminded boot campers all working together towards the same goals.
  • All indoor workouts at our state-of-the art facility. No running around in the mud on cold mornings!
  • Small class size so your trainer can give each participant the attention, motivation and technique coaching they deserve.
  • We are serious about getting you results. All boot campers have unlimited online coaching support with our fitness and nutrition team, available to answer all of your questions during the program.
  • Once complete, we will ensure you have the tools for long-term maintenance. The program is specifically designed to kick-start sustainable and long-term fitness and weight loss.

PT Taster Pack

The Allentown Gyms personal training team has come together to offer every gyms in Allentown pa member an introductory package of two personal training sessions for the price of one (£35). The PT taster enables a member to trial a personal trainer Allentown PA and discovers the benefits of personal training at a discounted price before committing to personal training for the long-term.

The PT Taster Process: A PT Taster client will be asked before the first session to complete a questionnaire in order to enable Gyms in Cumming GA to pair them with a suitable trainer. The Personal Trainer Cumming GA will then book the client in for their two personal training sessions, which should be undertaken no more than two weeks apart. Thereafter, should the client wish to continue with their personal training they should make all arrangements with the trainer directly.

Purchasing a PT Taster: A PT Taster may be purchased with membership through our online “Join Now” system, or by an existing member at the Gyms in Yorba Linda’s reception. Please note that each member may only purchase one PT Taster in a given year.

Non-members welcome
Non-members may also purchase a PT Taster pack (for £45). Personal training is open to members and non-members alike; however, the price per session is £5 greater for non members.

Gym Supplements to Avoid

During the course of a body building training or weight loss workout routine, you will come across a variety of gyms in Allentown PA supplements. Supplements are supposed to enhance your performance and give you more stamina. Supplements can also improve the muscle building capacity of your body so you can achieve a better physique in less time.

Regardless of what a supplement can do for you, there are some that you should be avoiding completely. Not all gym supplements are alike so you have to choose a more reliable option after doing some research about whether those supplements are actually safe to use and also if they are suitable for you personally. Some companies also promote supplements that do not really work and they are just placebos.

What are the Gym Supplements that you should Avoid?

In order to keep away from scams and harmful side effects, here is a list of Allengym supplements that you need to avoid at all costs.

Steroids

The number one supplement type that you should steer clear of, are steroids. Even though steroids are illegal for Allentown gyms supplements, many companies are still using formulations based on steroids. The problem is that steroids do work – the results are very quick – but there is a reason why they are illegal: they are also very dangerous. Methyl-1 testosterone and S-Drol (desoxymethyltestosterone) are also common types of steroids that you may find in some supplements. You should avoid these completely.

Vanadyl Sulfate

Gyms in Cumming GA supplement to avoid, Vanadyl Sulfate comes in the category of insulin potentiators because it mimics insulin, preventing the body from turning the glucose into fat. Smaller doses of this compound do nothing for weight loss. Although it works at higher doses, higher doses of Vanadyl Sulfate also cause toxicity.

Methoxy

Methoxy is the least studied CrossFit gyms in Pittsburgh supplement of all and comes in two forms: isoflavone and Ipriflavone. There isn’t much information available on the substance and it is pretty much possible that it is just a placebo product that could possibly be dangerous.

Epinephrine

Banned by the government and not allowed as a gym supplement anymore, epinephrine still finds its way in various forms in supplements. You may have heard the name epinephrine for the first time but you already know its identity through another word: Adrenaline. The problem with epinephrine though is that it negates the effects of insulin which results in muscle breakdown. And that’s not all, epinephrine is also really dangerous.

A gym kettle bell is best used with chalked up hands to prevent slipping as you work hard and sweat hard.

Usnic acid

Usnic acid is commonly seen as a component of fat burning supplements and concoctions and even as a part of topical creams. Although regarded as a fat burning agent and not yet illegal, Usnic acid has been proven to cause severe liver damage and it is going to be banned in the near future.

Hydroxycut

This substance was used as a gym supplement in the past and was said to help weight loss and burn more calories than usual. Several cases of extreme liver damage were related to the use of this supplement and there was even one fatality. That is when FDA put a word out that this product was fatal and dangerous.

An Introduction to Gym Supplements

Back in the day, men who wanted to build muscle and bulk up their bodies were constantly seen devouring raw eggs – almost a cliché when it comes to body building, raw eggs were a kind of body building supplement of that time. Now science suggests the eggs were actually a rich source of protein which is the building block of muscular growth. Since eggs were found to be dangerous if taken in high quantities (being laden with cholesterol), various other methods of concocting Gyms in Yorba Linda supplements and body building supplements evolved.

What are Gym Supplements?

Numerous myths constantly revolve around body building foods and supplements without any discernible scientific evidence to support them so there might be some uncertainty as to what they can actually do. Essentially, gym supplements are a group of medications that will help you in a variety of ways to perform better at the gym. Some supplements may help you workout at a better pace while others will help you build muscle so your body building workouts don’t go to waste.

Popular Gym Supplements

There are many different varieties of supplements available that can be regarded as performance enhancers, fat burners and muscle builders. Many of the muscle builders are actually based on some form of protein. Popular gym supplements include

  • Protein Powder
  • Protein from food sources like eggs, hemp, rice and pea
  • Multivitamins
  • Isolated whey
  • Flax seed
  • Creatine
  • Beta-alanine
  • Glutamine
  • BCAAS or Branched Chain Amino Acids
  • Taurine Tyrosine
  • Green tea
  • Pomegranate
  • Meal Replacement Products
  • Prohormones
  • Testosterone boosters
  • Thermogenic products
  • Essential fatty acids

All these food or chemical sources can help in different ways to achieve a better workout and get a better physique faster.

Why Do You Need Supplements?

Gym supplements are popular because they can help people make the most of their workout sessions. Whether it is for weight training or regular gym workouts, supplements can induce more calorie-burning and build more muscle. No one is naturally able to workout for hours and some people just don’t have the tendency to build muscle so no matter how much they eat muscle-building foods, they don’t see any results unless they take a supplement.

What are Fat Burner Supplements?

Among the major divisions of gym supplements, fat burners are those that aid the calorie burning process inside the body so a person can see instant results. Motivation is a very important aspect of the entire weight loss process and the minute you feel that your workouts and hard work isn’t paying off you will get off the weight loss bandwagon and quit. This is why people take fat burner supplements – they help you see instant results which inspire you to lose even more weight.

What are Performance Enhancing Supplements?

Performance enhancer supplement will elevate your body temperature and give you a boost so you can workout to burn more calories and they will also help you workout for a longer time period so you can achieve more weight loss.

What are Body Building Supplements?

Another important form of gym supplements, body building supplements are more inclined towards weight lifters who want to build muscle and gain muscle mass and want to indulge in body building weight training.

fitness marketing

Top Fitness Tips and Strategies from the Experts

Inbody & Metabolic Rate

Hopefully by now you have met with one of the trainers at Genesis (and if you haven’t, schedule it now!!) and have used the InBody. In the short time we spend in the back we discuss your goals and how to approach them based on your current InBody results. 

As you have heard many times, especially as we go over your InBody results, we always want to make sure you are eating enough and how under eating can prevent you from achieving your goals. One of my favourite numbers that the InBody provides is your BMR, or you’re Basal Metabolic Rate.

You BMR gives us a baseline number of how much energy your body uses to run for 24 hours at rest (imagine lying in bed, perfectly still for 24hrs.) This number covers all vital functions such as gas exchange and pumping blood throughout the body.

Using your BMR we can establish a calorie range to help you reach your goals whether it is fat loss or muscle gain. Below I have attached a website that explains what I have summed up. It also shows you the math behind it and allows you to plug in your personal information. If you are curious about your results, schedule a time with one of the Personal Trainer Cumming GA and we can discuss what they mean to you!

The Rule

We move faster than ever before from day to day. We demand a lot of ourselves in many facets of our lives. We cannot maintain a high intensity in these all of the time. We need to strategically think about when we are going to maintain, surge, and step back. I have noticed this with my clients over the last 13 years. They either want to go super hard or they want to just take a break. They find no middle ground, which is where we should be living the majority of the time. So, I developed what I call the 9/2/1 rule. This can be used in all areas of life, but I will relate it to nutrition and exercise here.

9 – Baseline

This is where you will be living for the majority of the year. For 9-months, you will strive to move a little bit each day, get a few hard workouts in, and eat well 80-90% of the time. You make good progress and don’t go backwards. You continue to see changes in your energy, mind, body, and physical fitness. Not huge leaps and bounds, but just enough. You can fit this routine into your daily habits without too much difficulty. This is where you really succeed.

2- Surge

There are times in your life where you will need to “surge”. I heard this term from a friend of mine and it made total sense. For this 2-month period, you will prioritize your fitness and nutrition. It will be one of, if not the main focus in your life. You will have to sacrifice some other things in your life to get there. Parties, time with friends, some work related things, household projects, and many other things might have to take a backseat for a while.

This is the time to go at it hard and never look back. For some, 2-months may be too long to keep up a high intensity. If you need to, you can reduce it to 4-6 weeks. It just depends on the person. Regardless, you only have a certain amount of time that you can go hard before you burn out, crash, and maybe even go backwards. Proceed with caution.

1- Step Back

If you put in the work up front, you will earn a well-deserved vacation. You don’t have to use this month all at once. You could use it in chunks. Most people will find it beneficial to use it on a real week long vacation, holiday parties, and during times that you are working hard on other areas of your life. Preparing for a big project at work, getting ready for your son or daughter’s graduation party, or caring for a loved one, just to name a few. Now, this does not mean that you need to go totally off the wagon. This is just a time to step back and enjoy life. Take a break from the hard work and push the reset button. After you take the needed time off, it’s time to go back to your baseline.

When You Fail To Plan 

Even though this saying sounds cliche, it is a simple fact. If you pack your gym bag the night before, you are more likely to get in even a quick workout. When you pack your lunch the night before you won’t resort to a vending machine or fast food restaurant for your lunch choices.

Besides helping with your dedication, being prepared helps you to feel in charge of your life. There is always room for spontaneity, but when you have a plan at least you know you can get right back on track and stay in charge. You don’t pack up a suitcase and go on vacation without knowing where you are going so why leave everything to chance when trying to achieve your fitness and nutritional goals?

Spend a few hours one day per week planning what you’re going to take for lunch and snacks. Pre portion your snacks and have them ready to go. Put your workouts on your calendar as appointments. And most importantly, don’t give up if you forget your lunch one day or skip a workout! Make the best choices you can and get right back on track.

Swimsuit Season

I know you are busting your gut in the Gyms Cumming GA and watching what you are eating but why does your tummy always look full? For women, we immediately blame “bloating” but this is not just a problem for us. Men and women can both suffer from uncomfortable and visible bloating, so here are some easy ways to combat it before your next trip to the lake!

First, what is bloating?

According to healthline.com abdominal bloating is anytime your GI tract is filled with air or gas. The gas builds up when food begins to break down and when we swallow air. For some, bloating is more than just a swollen abdomen. Other symptoms include frequent burping or belching, painful or hard abdomen and rumbling and gurgling noises.

So how do we fight it?

Avoid swallowing excess air. This means limit the amount of gum you chew, drinking from straws and carbonated beverages. Also, choose less “gassy” and high sodium foods. So the night before you put on your swim suit avoid cabbage, beans and lentils and excess salt.

And of course, drink water! Consuming more water will help flush your system of excess sodium and keep you hydrated. Feel free to add some lemon to your water to help you keep drinking. Lemon is a natural diuretic so drink up.

If you tend to constantly feel bloated you may also want to try out a probiotic.

Now you have the tools to stay swim suit ready!

Fitness Setbacks Tips and Tricks

They happen to everyone at one time or another. Everyone has great intentions when they get into a new fitness regimen. You’ve got a goal – maybe it’s to lose weight, shape up or just improve your health – and you’ve got the motivation. The problem is that life doesn’t always make it easy to achieve what you set out to and any number of setbacks could get in your way at any time. How can you overcome your fitness setbacks?

Forgiveness:

Forgive yourself for getting off track. Everyone struggles! You did it before, you can do it again.

Energy:

Rekindle that energy that got you started. Visualize your goals and get excited again.

Patience:

Have patience with yourself. Time off doesn’t mean you’re starting from scratch but it does mean you will have to ease back into your routine.

Consistency:

Focus on consistency rather than performance when you’re getting back to it. You’re recreating a habit so showing up is half the battle.

No matter if you’ve suffered an injury or health problem, you’ve just come back from a long vacation, or you’ve been travelling for work, your future remains what you make of it. Never give up on your fitness goals regardless of what fitness setbacks you experience.

Tips to Control Your Eating

It seems that one of the most stressful parts of the holidays is eating. Everyone always talks about how there are so many parties, and so much food they have to eat. And everyone uses the words “have no eat!!” There is a big difference in having to eat, and having to overeat!!!

Here are a couple of tips to keep holiday eating under control:

When you are going to a party, or dinner where you know there will be lots of food, do not be hungry!! Eat a snack before you go. Even a quick protein bar of some type will work. Choose something small so that you don’t arrive starving and eat too much.

Don’t be afraid to eat your holiday foods. When you get to dinner, put a small amount of all the foods you like on your plate and eat them. Just keep the portion sizes small, and don’t go back for seconds. You can rest assured that a couple of small holiday meals are not going to set you back at all, and you will get to enjoy some of your favourite holiday foods.

Don’t drink your calories! Holiday parties are notorious for serving sugar-filled cocktails and punches. Choose drinks without heavy mixers when possible and alternate with water in between.

It’s ok to say NO. Don’t feel guilty for turning down extra treats at parties, or taking home dishes. If it’s not around you can’t be tempted, right?

Don’t let one “bad” day turn into multiple bad days. If you have a huge meal, or overeat, get back on track quickly. Don’t let it spiral out of control.

Benefits of Keeping Things Simple

I like to keep things simple when talking to clients about their health. It can be very overwhelming to understand all of the components of healthy living when you’re making a lifestyle change. There’s so much information to take in. However, you must get these 5 things right in order to be successful on your fitness journey.

You need to build muscle to change your body and your mind. Physical strength builds mental strength. As you feel yourself getting physically stronger you will feel more confident in other areas of your life. Strength is power.

If you eat crap, you will feel like crap. Your body is a machine. Fuel it with real, whole foods as much as possible. Hint: that won’t come in a box.

The only effective exercise plan is one that you can stick to. Find something you like to do and keep doing it. Your body will adapt so continue to increase length and/or intensity to avoid plateaus. Don’t commit yourself to something you hate and a schedule you can’t maintain.

Your body hears what your mind says. If you wouldn’t say it to your kids, or your mom, don’t say it to yourself. Would you tell your kids they can’t do something they are trying hard to achieve? No, so don’t tell yourself that.

Unless you’re a professional boxer you don’t need to get to a specific weight. Focus on your body’s composition rather than the number on the scale. Also, if you constantly repeat numbers 1-4 the weight will take care of itself.

Weight Loss in Cardio

As a woman and a personal trainer, one of my biggest pet peeves is hearing people say they only need to do cardio to lose weight. That is one of the biggest fitness myths out there today. It has been proven repeatedly that adding weight training to your regular exercise program will dramatically increase your fat loss.

Cardio conditioning is great! Biking, running, swimming, etc. All have great health benefits but if you want to burn more calories after your workout, while you are relaxing at home, add 30 minutes of intense strength training 3 days a week to your normal routine. Additional benefits of regular weight training include injury prevention, increased bone density, increased metabolism, and it promotes better form for regular cardio exercise like spin classes, or running.

fitness

Different Types Of Training Programs and Workouts

At No Limit Personal Training, you may hear our coaches talk about designing “training programs” rather than just “workouts.” But what’s the difference? It’s simple really. A training program is designed based on your individual goal. During our initial consultation, that is one of the very first things we ask you, in addition to your training and injury history. 

No Limit Personal Training is looking for someone who wants to make a big positive impact on the community and be a part of our amazing team. No Limit Personal Training Gyms in Yorba Linda is looking for coaches who want to make a big positive impact on the community and help better people’s lives through proper training, nutrition, and mindset.

There are all kinds of products and supplements claiming they will “boost your metabolism” but those are rarely efficacious, and the ones that do work are often not legal and have significant long-term health concerns.

One component of resting metabolic rate is how much muscle mass you have. The more muscle you have, the more calories you burn at rest and while moving, so while the difference isn’t huge, adding more muscle to your frame is one way to increase your metabolism, aside from all the countless other health benefits it offers.

The other ways are simply moving more each day (like trying to hit a specific step count, for example) and/or doing more exercise. Unfortunately, there isn’t any “shortcut” when it comes to increasing your metabolism, and short of genetic predispositions, you will have to simply do more stuff each day to earn eating more food without gaining weight.

Once we nail down your goal (let’s call that Point B), we then take you through our assessment process to establish a baseline (we’ll call that your Point A). Us coaches then sit down, take the information gathered from your consultation, assessment, and trial workout, and come up with an individualized training Program based on your unique goals, history, and personal preferences.

As an NLPT coach, you’ll be responsible for delivering safe and effective workouts for members of all fitness levels. Our team of coaches focuses on creating an environment of exceeding client expectations by offering guidance in Personal Training Cumming GA, nutrition and providing an optimal environment. Our mission at NLPT is to leave every client better off than they were before they came in.

Trust the Process

I kept my workout regimen simple too, I was active every day. I worked out at No Limit every day except Fridays, but even then, I made sure I just stayed active.

One of the most important things I learned from this experience is that this is NOT a sustainable process and shouldn’t be treated as such, and once I have achieved my desired weight/physique, I can keep the weight off for good simply by eating for my new body weight, which IS sustainable. I honestly didn’t have that knowledge or know how before this!!

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