All posts by NTrainers

Designing Your Own Fitness Program

April 25, 2023

What to consider to maximize your gym time and meet your fitness goals

Designing a fitness program for yourself can be a highly effective way to tailor your exercise routine to your individual needs and goals. Here are some key considerations to keep in mind when creating a fitness program for yourself:

Set clear and realistic goals

healthy lifestyle list

Before starting any fitness program, it’s essential to establish clear and realistic goals. What are you trying to achieve? Do you want to lose weight, build muscle, improve cardiovascular fitness, or increase flexibility? Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can help you stay focused and motivated throughout your fitness journey.

Assess your current fitness level

It’s important to have a baseline understanding of your current fitness level. Assessing your fitness level can help you determine your starting point and track your progress over time. You can assess your cardiovascular fitness, strength, flexibility, and body composition through various tests and measurements, or consult with a fitness professional for a comprehensive assessment.

Choose exercises that align with your goals

Once you’ve established your fitness goals and assessed your current fitness level, choose exercises that align with those goals. For example, if your goal is to build muscle, resistance training exercises like weight lifting or bodyweight exercises would be appropriate. If you want to improve cardiovascular fitness, activities like running, swimming, or cycling may be more suitable. It’s important to select exercises that are safe and effective for your goals and fitness level.

Plan for progressive overload

Progressive overload is a key principle in fitness programming, which involves gradually increasing the demands placed on your body to promote adaptations and improvements. When designing your fitness program, plan for progressive overload by gradually increasing the intensity, duration, or frequency of your workouts. This can help you avoid plateaus and continue making progress towards your goals.

Consider variety and balance

Incorporating variety and balance into your fitness program can help prevent boredom, reduce the risk of overuse injuries, and ensure that you’re working all major muscle groups. Include a mix of cardiovascular exercises, resistance training, and flexibility exercises in your program. Vary your exercises, workout settings, and equipment to keep things interesting and challenging. Also, consider balancing different types of exercises to avoid overemphasis on one area of fitness at the expense of others.

Listen to your body

Pay attention to your body’s signals and adjust your fitness program accordingly. If you feel pain or discomfort during exercise, stop and seek guidance from a qualified professional. Rest and recovery are also critical components of any fitness program. Make sure to incorporate enough rest days into your routine to allow your body to recover and repair.

Stay consistent and be patient

Consistency is key in achieving fitness goals. Stick to your fitness program consistently over time, and be patient with the results. Fitness improvements often take time and effort, so stay committed to your program and celebrate small milestones along the way.

Reassess and adjust as needed

As you progress in your fitness journey, periodically reassess your goals, fitness level, and progress. Adjust your fitness program as needed to continue challenging yourself and making progress towards your goals. A fitness program should be flexible and adaptable to your changing needs and circumstances.

Designing a fitness program for yourself requires careful consideration of your goals, fitness level, exercise selection, progressive overload, variety, balance, body awareness, consistency, and patience. Consulting with a fitness professional, such as a certified personal trainer, can also be beneficial in creating a safe and effective fitness program tailored to your needs. Remember to prioritize safety, listen to your body, and make adjustments as necessary to support your long-term health and fitness goals.

@neighborhoodtrainer

Building A Stronger Back For That Summer Body Shape Up

April 18, 2023

Look Good From Behind, Too, With A Defined Back

Summer is just around the corner, and if you’re looking to shape up for the warmer months, building a stronger back should be at the top of your fitness goals. Not only does a strong back help you achieve a more balanced and aesthetically pleasing physique, but it also improves your posture, reduces the risk of back pain, and enhances your overall athletic performance. In this article, we’ll dive into some expert tips on how to build a stronger back for your summer body shape up.

Incorporate Deadlifts Into Your Routine

Deadlifts are a compound exercise that targets multiple muscle groups, including your back, glutes, and hamstrings. They are an excellent exercise for building overall strength and power, and they are especially effective for developing a strong back. Start with a weight that challenges you but allows you to maintain proper form. Focus on keeping your back straight and engaging your core as you lift the weight off the ground. Gradually increase the weight as you progress to continue challenging your back muscles.

Master the Pull-Up

Pull-ups are a classic exercise that can greatly contribute to a stronger back. They target your lats, rhomboids, and biceps, among other muscles. If you’re new to pull-ups, start with assisted pull-ups using a band or machine. As you get stronger, work your way up to doing a full pull-up. Focus on proper form, keeping your elbows close to your body, and engaging your back muscles throughout the movement. Pull-ups are a challenging exercise but mastering them will greatly benefit your back strength and overall upper body fitness.

Include Rows in Your Routine

Rows are another effective exercise for building a stronger back. They can be done with dumbbells, barbells, or resistance bands, making them a versatile option for any gym or home workout. Rows target your upper back and help improve your posture. Keep your shoulders down and back, and engage your core as you perform the movement. Experiment with different variations of rows, such as bent-over rows, seated rows, or single-arm rows, to add variety and challenge to your back workout.

If you have dumbbells at home and are looking for a great tool to add in those rows and deadlifts, check out Dualbell.

Don’t Forget About Reverse Flys

Reverse flys are a great isolation exercise that targets the muscles between your shoulder blades, also known as your rhomboids. These muscles play a key role in maintaining good posture and shoulder stability. You can do reverse flys with dumbbells or a resistance band. Keep your back straight and your shoulders down and back as you lift the weight, focusing on squeezing your shoulder blades together. Incorporating reverse flys into your routine can help improve your back strength and posture, giving you a more confident and upright stance.

Include Back Extensions in Your Routine

Back extensions are a bodyweight exercise that targets your lower back muscles. They can be done on a stability ball or a back extension machine at the gym. Back extensions help strengthen your lower back, which is often overlooked in back workouts. Make sure to keep your back straight and engage your core as you lift your torso up. Gradually increase the difficulty of the exercise by adding weights or extending the duration of the exercise.

If any of this sounds daunting, consider hiring a personal trainer to help.  Building a stronger back is essential for achieving a balanced and fit physique, improving posture, reducing the risk of back pain, and enhancing overall athletic performance. Incorporate exercises such as deadlifts, pull-ups, rows, reverse flys, and back extensions into your workout routine to target different areas of your back and achieve optimal results. Remember to focus on proper form, engage your core, and gradually increase the weight or difficulty of the exercises as you progress. With consistent effort and dedication, you can build a stronger back and rock your summer body with confidence

Best Places to Utilize Outdoor Fitness Equipment for Maximum Benefit

April 12, 2023

Exercising Outdoors is A Growing Trend

outdoor fitness

Outdoor fitness equipment is becoming a go-to way for communities to increase their physical activity and wellbeing. It provides people with an opportunity to get fit while socializing in an informal setting. Compared to gyms, outdoor workouts offer more freedom in terms of equipment and group classes, plus they’re much more cost-effective. To learn where you can get well outside, read on and get to working out!

Fitness Parks

Outdoor activity is an effective way to motivate people of all ages and abilities to exercise. It can easily be integrated into playgrounds, community centers, and public parks, providing everyone with a convenient way to stay fit.

Outdoor exercises are beneficial for the local community as they foster social interaction, promote physical health, and strengthen ties among residents and they help combat obesity and other physical health risks.

They also can help foster a sense of community, particularly in densely populated areas. This is because members often spend most of their time indoors and rarely interact with their neighbors, making it more challenging for them to form close bonds.

Many cities are now opting to install outdoor fitness equipment in an effort to make their communities healthier and happier. It can be a cost-effective alternative to indoor gyms, allowing people to work out in an environmentally friendly way that promotes good health.

 

Exercise can also serve to set an inspiring example for children, since children observe adults engaging in physical activity and are likely to follow suit. Because of this, parents will enjoy watching their kids have fun while encouraging them to get physically active themselves.

Public Parks

Parks provide essential amenities for residents of a community, from playgrounds for kids to serene outdoor resting spots for adults. Their aesthetic value increases property values in surrounding neighborhoods.

Park departments employ a range of people, such as security officers, cleaners, fitness trainers and landscape experts. These jobs are an invaluable asset to their community by offering residents employment opportunities that contribute to their financial security and wellbeing.

One of the latest trends in promoting healthy lifestyles is the installation of exercise equipment in city parks across America and Europe. These free outdoor gyms serve as a powerful tool to promote physical activity and combat America’s obesity crisis.

This equipment is designed for simplicity, strength and weather resistance. It offers a variety of workouts from strength training to cardio exercises and flexibility. In many Asian countries, outdoor fitness equipment (OFE) is becoming a popular attraction for park visitors. Not only does it bring people to the park, but it can also boost physical activity levels – an essential factor in improving population health.

Community Centers

Exercise equipment at local parks, rec centers or high school campuses makes exercise more accessible for community members. This can be especially helpful to those trying to stay fit but don’t have access to resources or space at home for exercise equipment.

It’s not hard to understand why so many communities have implemented outdoor fitness into their facilities. Not only does this promote exercise and increase energy levels, but it can also lower health risks. Being more physically active every day allows people to lead healthier lives and experience a boost in moods.

Community centers provide a range of services, from sports and leisure activities to music and education. They serve as hubs for their local communities – especially in smaller towns.

Juvenile crime is a problem in some communities, and community centers offer youth an outlet to socialize, make friends and stay off drugs while also exercising outdoors. Studies conducted at the University of Chicago, that you can read here, have even found that these centers can be successful at decreasing drug and alcohol use among adolescents.

outdoor yoga

Corporate Centers

Outdoor fitness equipment can be utilized in many ways to make your corporate building a great destination for employees and visitors. Installing an outdoor exercise park or fitness zone at your commercial property not only adds value to the site but also attracts new tenants with higher rents!

Outdoor fitness parks, which are free to the public, can be a huge draw for families and people of all ages. Not only do they offer an opportunity to get outdoors and enjoy some fresh air, but they may also help people save on gym memberships (www.nbcnews.com/how-save-money-gym-membership)! After reading this article, hopefully you won’t even need one.

Landlords and employers who build their own commercial buildings often look for ways to maximize the amount of rentable square footage available. While adding site amenities can be an economical solution, installing an outdoor fitness park at your building or choosing a building to live that already has said features can save you money on construction or living costs

Being part of a wellness culture has been proven to reduce absenteeism, boost morale and boost happiness overall. With so many people spending most of their time indoors, it would be beneficial to promote an active lifestyle outside by providing everyone with access to outdoor exercise equipment!

Change To A Healthy Life in 90 Days

6 tips for a 90 day life changeSix Lifestyle Changes You Can Do to Change Your Life in 90 Days

We all have goals and aspirations that we want to achieve, but sometimes it feels like there’s never enough time in the day. We often find ourselves too busy or too tired to make the changes we need to live a healthier and happier life. However, by implementing some simple lifestyle changes, you can make a significant difference in your life in just 90 days. Here are six things you can do to transform your lifestyle and improve your overall well-being.

Workout 3-5 Times Per Week

Physical activity is essential for maintaining a healthy weight and reducing the risk of chronic diseases. It can also boost your mood, increase energy levels, and improve sleep quality. Aim to work out at least three times per week, but ideally, try to aim for five. You don’t have to join a gym, either. Try walking, jogging, cycling, or doing a workout at home using YouTube videos or fitness apps. Find a form of exercise that you enjoy, and you’re more likely to stick with it. If you need help getting motivated, hire a personal trainer.

Have a Healthy Balanced Diet

What we put into our bodies affects how we feel, both physically and mentally. A healthy, balanced diet can help us maintain a healthy weight, improve our energy levels, and reduce the risk of chronic diseases. Make sure your meals are rich in whole foods, such as fruits, vegetables, whole grains, and lean protein. Avoid processed foods and sugary drinks as much as possible, as they can cause a spike in blood sugar levels and contribute to weight gain.

Drink Mostly Water

Water is the best drink for our bodies, as it keeps us hydrated and helps flush out toxins. Aim to drink at least eight glasses of water per day, and avoid sugary drinks as much as possible. If you find water too bland, try infusing it with fruits, such as lemon or cucumber, to add flavor.

Have Cold Showers in the Morning

Cold showers may not sound appealing, but they have several health benefits. They can improve circulation, boost the immune system, and reduce inflammation in the body. Try starting your day with a cold shower to help wake you up and give you a burst of energy.

Walk 10,000 Steps Per Day

Walking is a great form of exercise, and it’s easy to incorporate into your daily routine. Try to aim for 10,000 steps per day, which is roughly equivalent to 30 minutes of moderate-intensity exercise. Walking can help reduce the risk of chronic diseases, improve mood, and boost energy levels.
If you’re struggling to fit in 10,000 steps per day, try taking short walks during your lunch break, taking the stairs instead of the elevator, or parking your car further away from your destination.

Sleep 7-9 Hours Per Night

Getting enough sleep is essential for our physical and mental health. Lack of sleep can cause a range of health problems, including obesity, diabetes, heart disease, and depression. Aim to get seven to nine hours of sleep per night, and try to establish a consistent sleep schedule. Avoid caffeine and electronic devices before bedtime, as they can interfere with sleep quality.
Making these six lifestyle changes can make a significant difference in your overall well-being in just 90 days.
By incorporating these habits into your daily routine, you’ll be on your way to living a healthier, happier life. Remember to be patient and kind to yourself, as change takes time. With dedication and commitment, you can achieve your goals and become the best version of yourself.
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How to Gain Muscle Fast

April 7, 2023

how to gain muscle fast8 Tips for Building a Stronger Body

Building muscle can be a challenging task, but with the right strategies, it’s possible to gain muscle fast. Here are 8 tips for building a stronger body:

Have a Great Workout Program

A great workout program is essential for building muscle. Whether you work with a personal trainer or not, focus on compound exercises such as squats, deadlifts, bench press, and pull-ups. These exercises work multiple muscle groups and are more effective for gaining muscle than isolation exercises like bicep curls.
In addition, make sure to challenge yourself by gradually increasing the weight and intensity of your workouts. This will help to stimulate muscle growth and prevent plateaus.
Check out a product like Dualbell, to get the most out of your dumbbells and expand your workouts.

Track Your Progress

Tracking your progress is essential for gaining muscle fast. Keep a workout journal or use a fitness app to record your exercises, sets, reps, and weights. This will help you to monitor your progress and make adjustments to your workout program as needed.  If you are doing personal training, this will absolutely be part of your regimen.

Sleep at Least 7 Hours

Sleep is essential for muscle growth and recovery. Aim to get at least 7 hours of sleep per night. This will help to reduce cortisol levels and promote the release of growth hormone, which is essential for building muscle.

Consume Protein in Every Meal

Protein is essential for muscle growth and repair. Aim to consume at least 1 gram of protein per pound of body weight per day. Distribute your protein intake evenly throughout the day by including protein in every meal and snack.
Good sources of protein include chicken, fish, lean beef, eggs, dairy, and plant-based sources such as tofu, tempeh, and legumes.

Take 5 Grams of Creatine per Day

Creatine is a popular supplement that can help to improve muscle strength and growth. Studies have shown that taking 5 grams of creatine per day can increase muscle mass and improve strength.

Eat Enough Calories

To build muscle, you need to be in a calorie surplus. This means consuming more calories than your body burns each day. Aim to consume 250-500 extra calories per day, depending on your goals and activity level.
Focus on nutrient-dense, calorie-rich foods such as whole grains, fruits, vegetables, lean protein, and healthy fats. Avoid processed foods and sugary drinks, which can lead to weight gain without providing essential nutrients.

Focus on Healthy Foods

While it’s important to consume enough calories to build muscle, it’s also important to focus on healthy, nutrient-dense foods. This will provide your body with the nutrients it needs to build muscle and improve overall health.
Include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats in your diet. Avoid processed foods and sugary drinks, which can lead to weight gain without providing essential nutrients.

Drink Lots of Water

Staying hydrated is essential for muscle growth and overall health. Aim to drink at least 8-10 glasses of water per day, or more if you’re physically active. This will help to flush toxins from your body, improve digestion, and keep your muscles hydrated and healthy.
Gaining muscle fast requires a combination of the right workout program, proper nutrition, and recovery strategies. By following these 8 tips, you can build a stronger body and achieve your muscle-building goals. Remember to consult with a certified personal trainer or registered dietitian before starting a new workout or nutrition program.

The Correlation of Improving Depression Symptoms through Weight Training

Taking Control of Your Mental and Physical Health

weight training to relieve depression
Depression is a mental illness that affects millions of people worldwide. The World Health Organization estimates that around 264 million people worldwide suffer from depression. While there are various treatments for depression, such as medication and therapy, recent studies have shown that weight training can be a useful tool in managing and reducing depression symptoms.

 

Data encouragingly suggests that resistance training was associated with a significant reduction in depressive symptoms in 89% of outcome events across 33 studies. This is an encouraging statistic that supports the idea that weight training can be an effective treatment for depression.

But what is the reason behind this correlation?

One theory is that exercise, in general, can help to reduce depression symptoms. Exercise releases endorphins, which are chemicals in the brain that promote feelings of happiness and well-being. Weight training, in particular, can be a powerful form of exercise because it requires focus, concentration, and effort. These elements can help to distract individuals from negative thoughts and feelings, which are often associated with depression.  If you are just beginning your fitness journey, you may benefit from the guidance of a personal trainer.

The Benefits

In addition, weight training can provide a sense of accomplishment and achievement. When individuals engage in weight training, they set goals and work towards them. As they achieve these goals, they gain a sense of pride and confidence. This sense of accomplishment can help to counteract the feelings of worthlessness and hopelessness that are common in depression.
Moreover, weight training can improve physical health, which in turn can help to alleviate depression symptoms. Depression can cause physical symptoms such as fatigue, aches, and pains. Weight training can help to strengthen muscles, improve cardiovascular health, and increase overall energy levels. These physical improvements can lead to a reduction in depression symptoms.
It’s important to note that weight training is not a cure for depression, and it should not replace other treatments such as therapy or medication. However, it can be a helpful addition to a depression management plan. Individuals with depression should always consult with their healthcare provider before starting a weight training program.
Weight training has been shown to have a significant correlation with reducing depressive symptoms. This correlation is likely due to the release of endorphins, the sense of accomplishment, and the physical improvements that weight training can provide. If you suffer from depression, consider adding weight training to your management plan.  Beginning with personal training can be a great catalyst for your results. Remember to always consult with your healthcare provider and start slowly to avoid injury. With time and dedication, weight training can be a useful tool in reducing depression symptoms and improving overall well-being.
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Barbell Exercises or Dumbbell Exercises, Which First?

March 28, 2023

Is strength training with dumbbells or barbells goal specific or personal preference?

Barbell exercises and dumbbell exercises are both effective ways to build strength, muscle mass, and improve overall fitness. However, if you’re incorporating both into your workout routine, you may be wondering whether it’s better to do one before the other. As a personal trainer, I can tell you that the order of exercises is not as important as other factors, such as proper form and technique, overall workout structure, and individual goals.

Start with Barbells and Compound Exercises

That being said, there are some general principles to consider when deciding on the order of your barbell and dumbbell exercises. First, it’s a good idea to start with compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench press. These exercises require a lot of energy and effort, so doing them first when you are fresh and energized can help you perform them with proper form and technique, which is essential for avoiding injury and maximizing results.

Then Move to Dumbbells and Isolation Exercises

After completing the compound exercises, you can move on to isolation exercises that focus on specific muscle groups, such as bicep curls, tricep extensions, or lateral raises. These exercises are less demanding and can be done with lighter weights, making them ideal for the end of your workout when you are fatigued and may not have as much energy to perform more challenging exercises.

However, keep in mind that this is just a general guideline, and the order of exercises should ultimately be based on individual goals and preferences. For example, if your primary goal is to increase upper body strength, you may want to focus on barbell exercises for your chest and shoulders first, followed by dumbbell exercises for your arms.

The Benefits of Dualbell For Alternating Between Both

One tool that can help you conveniently perform a workout that includes both barbell and dumbbell exercises and allows you to switch quickly between them is the Dualbell. The Dualbell is a product that wraps around the handle of a dumbbell and then has a cylindrical hole on top which you can then slide it onto a bar, allowing you to do barbell exercises using the dumbbells in place of weight plates. It can hold various sizes of dumbbells, as long as the handle diameter does not exceed 1.38″ or 35mm. This makes it a great option for those who want to perform a variety of exercises with minimal equipment and transition smoothly between exercises.

In conclusion, the order in which you perform barbell and dumbbell exercises is not as important as other factors such as proper form and technique, overall workout structure, and individual goals. However, starting with compound exercises that work multiple muscle groups and moving on to isolation exercises that target specific muscle groups is a good general guideline. And if you’re looking for a convenient way to perform a variety of exercises with minimal equipment, the Dualbell is a great option to consider. As always, consult with a qualified exercise professional before beginning any new exercise routine.

Three Benefits of Landmine Exercises

March 15, 2023

A Fitness Road Less Traveled

landmine exercises performed using Dualbell and dumbbellsAs a personal trainer, I am always on the lookout for exercises that are effective, efficient, and safe for my clients. One exercise that ticks all these boxes is the landmine exercise. In this article, I will explain what landmine exercises are and share the top three benefits of including them in your workout routine.

What are Landmine Exercises?

Landmine exercises involve holding one end of a barbell in a landmine attachment while performing exercises that work various muscle groups. The landmine attachment allows for more natural and fluid movement patterns, reducing the risk of injury and making exercises more functional. There are many different landmine exercises you can do, including rows, presses, squats, and lunges.

Now, let’s dive into the top three benefits of doing landmine exercises:

Improved Core Strength and Stability

One of the biggest benefits of doing landmine exercises is that they can improve your core strength and stability. By holding the barbell at one end and performing various exercises, your core muscles are forced to work harder to stabilize your body. This not only helps improve your posture and balance but also can help prevent injury during other exercises and everyday activities.

One great example of a landmine exercise that targets the core is the landmine Russian twist. To perform this exercise, place the end of the barbell in a landmine attachment, grab the other end with both hands, and lift the barbell off the ground. Then, twist your torso to one side while keeping your hips facing forward. Return to the starting position and repeat on the other side. This exercise targets your obliques, rectus abdominis, and transverse abdominis, all important core muscles.

Increased Upper Body Strength and Power

Another major benefit of doing landmine exercises is that they can help you increase your upper body strength and power. Because you’re using a single arm to hold the barbell, you’ll be working each side of your body independently, helping to reduce muscle imbalances. Additionally, landmine exercises require you to move explosively, helping to build power and speed in your upper body.

One effective landmine exercise for building upper body strength and power is the landmine push press. To perform this exercise, start with the barbell in the landmine attachment and hold the other end at your shoulder. Dip down slightly and then explosively drive the barbell up overhead while pushing off your back foot. This exercise works your shoulders, triceps, and upper chest, helping you build overall upper body strength and power.

Joint-Friendly and Versatile Exercises

Finally, landmine exercises are joint-friendly and versatile, making them an excellent option for individuals with joint pain or limitations. Because the landmine attachment allows for more natural movement patterns, there’s less stress placed on your joints. This reduces the risk of injury. Additionally, there are many different landmine exercises you can do, making it easy to customize your workout routine based on your fitness goals and limitations.

One example of a joint-friendly and versatile landmine exercise is the landmine reverse lunge. To perform this exercise, start with the barbell in the landmine attachment and hold the other end at your shoulder. Step back with one foot and lower your body down until your front thigh is parallel to the ground. Return to the starting position and repeat on the other side. This exercise targets your glutes, hamstrings, and quads.

If you own dumbbells, but not plates, now you can use your dumbbells to do landmines.  The Dualbell dumbbell attachment lets you use your dumbbells like weight plates.  You can check out Dualbell here.

Personal Training Improves Mental Health

February 25, 2023

a personal trainer observes a client on a rowerA Stronger Body Leads to A Stronger Mind

Personal training is often associated with physical fitness, but it also has many benefits for mental health. The benefits of personal training for mental health are numerous, and they can help individuals improve their overall well-being.

Stress Reduction

One of the primary benefits of personal training for mental health is stress reduction. Exercise, in general, has been shown to reduce stress levels, and personal training takes this to the next level. When working with a personal trainer, individuals have someone who can create a workout plan that is tailored to their specific needs and goals. This level of personalization can help individuals feel more confident and motivated, which can lead to a decrease in stress levels. Additionally, personal trainers can provide guidance on relaxation techniques, such as deep breathing or meditation, which can further help to reduce stress levels.

  • According to the American Psychological Association, chronic stress is linked to a wide range of negative health outcomes.  These include heart disease, diabetes, and depression. By reducing stress levels through personal training, individuals may be able to reduce their risk of these health problems.

Improved Mood

Another benefit of personal training for mental health is improved mood. Exercise has been shown to release endorphins, which are chemicals in the brain that can help to improve mood and reduce feelings of anxiety and depression. Personal training can help individuals to incorporate exercise into their daily routine, making it easier to experience these mood-boosting benefits. Additionally, personal trainers can provide motivation and support, which can help individuals to stick to their workout routine and see results more quickly. This sense of accomplishment and progress can further improve mood and self-esteem.

  • According to the World Health Organization, depression is the leading cause of disability worldwide. By improving mood through personal training, individuals may be able to reduce their risk of developing depression.  They can also improve symptoms if they are already experiencing depression.

Improved Sleep

In addition to stress reduction and improved mood, personal training can also help to improve sleep quality. Exercise has been shown to help regulate the body’s circadian rhythm.  This is the internal “clock” that helps to regulate sleep and wake cycles. By working with a personal trainer, individuals can create a workout plan that is designed to improve sleep quality.  Whether that means incorporating more cardiovascular exercise or focusing on relaxation techniques before bed. Improved sleep quality can lead to a wide range of benefits, including improved mood, better cognitive function, and reduced risk of chronic health problems.

  • According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States do not get enough sleep on a regular basis. By improving sleep quality through personal training, individuals may be able to reduce their risk of a wide range of health problems.  The most prevalent being obesity, heart disease, and diabetes.

Personal training has many benefits for mental health, including stress reduction, improved mood, and better sleep quality. By working with a personal trainer, individuals can create a workout plan that is tailored to their specific needs and goals, which can lead to improved overall well-being. The benefits of personal training for mental health are supported by numerous health statistics.  These include the links between chronic stress and depression and the links between sleep quality and a wide range of chronic health problems. If you are looking to improve your mental health, consider incorporating personal training into your routine.

@neighborhoodtrainer

Strength Training Barbells and Dumbbells Better Results

February 22, 2023

Strength training is an important aspect of any fitness routine. It can help build muscle, increase bone density, and improve overall strength and endurance. Many people rely on traditional barbell exercises for their strength training routine. But incorporating dumbbell exercises can help provide a more well-rounded workout and lead to better results. In this blog post, we’ll explore the benefits of incorporating both barbell and dumbbell exercises into your strength training routine.

Grab A Barbell

Barbell exercises are a great way to build overall strength. They allow you to lift heavier weights and target larger muscle groups. Exercises like squats, deadlifts, and bench presses are all great examples of barbell exercises that can help build muscle and increase overall strength. However, relying solely on barbell exercises can lead to muscle imbalances and limit your range of motion. This is why it’s important to incorporate other exercises into your routine.

Grab A Pair

chest press with dumbbellsDumbbell exercises, on the other hand, can help provide a more well-rounded workout. They target smaller muscle groups that may be overlooked in a barbell-focused routine. Exercises like bicep curls, lateral raises, and tricep extensions can all be done with dumbbells. This helps target those specific muscle groups. Additionally, dumbbell exercises can help improve your range of motion and flexibility. They require more stabilization and balance than barbell exercises.

The Best of Both Worlds

Incorporating both barbell and dumbbell exercises into your strength training routine can help provide a more well-rounded workout and lead to better results. One way to do this is to focus on barbell exercises one day and dumbbell exercises on another day. For example, you could do a barbell-focused workout on Monday and a dumbbell-focused workout on Wednesday. This allows you to target different muscle groups and avoid muscle imbalances.

A New Option

4 dumbbells attached to a bar with dualbellsAnother option is to have Dualbell available in your home gym, which allow you to easily attach your dumbbells onto barbells. This allows you to have the best of both worlds and incorporate both barbell and dumbbell exercises into your routine without having to own extra equipment. Dualbells are also great for home workouts. They take up less space than separate sets of dumbbells and weight plates.

Working with a personal trainer can also help you create a well-rounded strength training routine that incorporates both barbell and dumbbell exercises. A personal trainer can provide guidance and support to help you achieve your fitness goals and avoid injury. They can also help you incorporate other types of exercises, like bodyweight exercises and cardio, into your routine for a more well-rounded workout.

In conclusion, incorporating both barbell and dumbbell exercises into your strength training routine can help provide a more well-rounded workout. This can lead to better results. Focusing on barbell exercises one day and dumbbell exercises on another day can help you target different muscle groups and avoid muscle imbalances. Working with a personal trainer can also help you create a customized strength training routine that incorporates a variety of exercises for optimal results. So, whether you’re a beginner or an experienced lifter, consider incorporating both barbell and dumbbell exercises into your routine.  You’ll enjoy a more well-rounded workout and better results.