All posts by NTrainers

Evaluate Personal Training Progress Throughout The Year

It takes a lot of strength for a person to make certain changes in their life. Whenever anyone signs up to do something life changing, like lose 100 pounds, it is common that they will look back to where they were when they began their journey in an attempt to see if any progress was made. It is really no different when it comes to a personal trainer and the clients with which they work.

Many people who decide to get a personal trainer are expecting this person to do everything they can to help them lose weight. Between the both of them, if the work is put in, there will be progress made. Hopefully, the progress will be acceptable to the client, but this is where it would be helpful for a person to evaluate the progress they’re making with their personal trainer NYC.

You will want to evaluate your personal training NYC progress with your personal trainer for the following reasons:

 

  • You can make sure you are losing the weight you want.
  • You can make sure you are getting your money’s worth.
  • You can make sure your trainer is the right one for you.

Evaluating personal training progress is not something all people do, but it is something they should. As a client, there are certain things personal trainers NYC should be doing for you, just as there are certain things you should be doing for yourself. Although your trainer is not able to work out for you and make you lose the weight, they are there to steer you in the right direction. For that reason, there is nothing wrong with checking in and making sure everyone is doing exactly what they are supposed to do.

See your primary care physician before beginning any new physical fitness routine.  A full evaluation is a great starting point to track progress.

 

Exercise Reduces Cancer Risks

Everyday people have to decide between exercising and not exercising. While some people realize how great it is for their bodies and health, others may not want to try it out because of how much energy and time it may take. There are many benefits to exercising. The one thing that many people may find the most rewarding is that they lose weight. This is a benefit that people should enjoy, especially if they have worked hard to lose weight, but they should also consider the number of other ways exercise could be helping them.

 

One particular illness that exercise could be preventing people from getting is cancer. This is a concept that many people may not understand, but should they take a look at the facts and how the people they know who exercise are cancer-free and healthy, they may start to believe that exercise really does have an impact of cancer. They may even consider NYC personal training to ensure they are doing everything they can to stay healthy.

 

Here are a few ways exercising with NYC personal trainers can help reduce cancer.

 

  • Preventing obesity.
  • Improves immune system.
  • Reduces inflammation.
  • Reducing hormone levels.

 

With the abovementioned things being risk factors for cancer, it is important for people to be able to control them and not increase their risk. Although many people may not feel as though they need to exercise or simply don’t want to, it may be something that could save their life, especially if the get cancer because their hormones, poor diet or weight. Ideally, all people should be working to avoid getting cancer, so if that means they have to work out with a NYC personal trainer, it will be worth it if they are happy and healthy for many years to come.

 

Morning Exercise Makes You Happier All Day

People are often busy with work, taking care of their children and a number of other important things, so they may find difficulty fitting in a workout every day. It is true that when people are running errands for themselves and their family or worrying about work and personal issues that it is easy to skip a workout.

 

In some cases, a workout is okay to skip, but when you start to miss them every day, then you are more likely to give up on your fitness goals and not get the body you want. For that reason, and the fact that it can keep your happier all day, many people opt for morning exercise with Staten Island personal training.

 

Leaves time for other activities

Having to fit in a workout can be an issue for most people because they may feel as though it is taking away from them doing something that is more important. By setting aside time in the morning with your Staten Island personal trainer, you won’t need to worry about it interfering with other activities. If you start work at 10, then you can get up two hours earlier to work out and get ready without having to miss out on doing anything else.

 

Increase endorphins

Endorphins, often known as “feel-good hormones,” are released when you work out. If you want to get your day started on a happy, healthy note, working out can do that for you. Ideally, this is a feeling that will last all day and will return the next morning when you work out.

 

There will always be an excuse as to why you aren’t able to work out. But, the key to staying on top of your fitness is fitting in your workouts when you can. It is understandable that people are busy, but if they are serious about their fitness, then they should consider getting their day started with a morning workout. Staten Island personal trainers can help you stay on schedule and stay fit!

 

Get a Good Night’s Sleep For Great Training

There are mixed opinions about how much sleep people should get every night. If you ask one person, they will tell you that eight hours is the ideal amount. And, if you ask another, they will tell you six hours is the perfect amount. People are different, so the amount of sleep that everyone needs to function properly may differ.

 

Regardless of how many hours people may feel are necessary every night, everyone needs rest. Before people do anything that requires them to exert more energy than normal, it is important that they get sleep. For those who have chosen Bronx personal trainers to take control of their fitness, sleep is necessary because it can hinder your workout. People may not realize it, but there are actually several benefits that they can experience from sleep in everyday life, as well as during a personal training session.

 

Here are a few reasons why it is important to get a good night’s sleep before a Bronx personal training session.

 

Repair and renew

As people sleep, their muscles are able to be repaired and renewed. Missing out on sleep or not getting enough can prevent this from happening. As a result, muscles may become weak and not be able to function as well as they would if you get a good night’s sleep.

 

Recharge

When people rest, they are able to recharge. There are a number of activities that people engage in on a daily basis and going to an excellent Bronx personal trainer may be one of the last things they do in their day, so they will need energy. They can get this energy from sleeping.

 

Improves performance

Sleeping reduces fatigue, which will ultimately lead to improved performance in your training. Depending on the types of exercises you are doing during your workout, your performance needs to be great if you want to see results. If catching a few more winks can help with that, then it will be worth it.

Personal Training For That Summer Beach Body

In New York, summer is not a season that sticks around for very long. In fact, in more recent years, summers have seemed to go by rather quickly,
lasting what seems like a month or two. No matter where people live though,
when summer rolls around, it is time to break out the short shorts, tank
tops and swimsuits. Some people won’t hesitate to dress in fewer clothes
when the warm weather breaks, but others may not be so open to the idea
because they have realized that their body isn’t exactly summer ready.

Anyone who enjoys the summer weather and spending time in the park or on the
beach will likely have one goal in mind: to get a beach body. While this
goal is an admirable one, many of the people who choose to get fit just in
time for summer may experience a bit more difficulty doing so than others.
This may be seen as an impossible hurdle to overcome, but it is possible to
lose weight and get in shape if people take advantage of their resources.

When New Yorkers want to lose weight, but need a little bit more motivation,
they often turn to Queens personal trainers. Not only is this due to them
being able to motivate people to reach their fitness goals, it is also
because a personal trainer can aid them on their journey and guide them in
the right direction. This is great for people who have no idea where to
begin.

By telling people what types of exercises they should be doing and how long
they should be doing them for, a Queens personal trainer can ensure that
people shed those unwanted pounds and get the summer beach body that they
desire. The cost of a personal trainer is often a concern, but once people
start to see results, they will find that their money has been well spent.
They will appreciate their Queens personal training even more when they are walking
down the beach flaunting the body that they have worked hard to get.

Tighten Up Those Abs for Summer

Summer is around the corner, so it is time to get in shape. When you are out of shape, it can take a lot of work to change that. Many people will try to work on their bodies by themselves, but there is a good chance that they will fail because they don’t really know what they are doing or even where to begin. Because they do not want to fail and really want to get fit and tighten their abs, they will seek out a personal trainer who can aid them in their journey.

Personal trainers are a great way for people to reach their fitness goals. These people are trained professionals and are very knowledgeable when it comes to health and fitness. With that being the case, people should consider getting involved with someone on the Brooklyn personal training scene who can help them get fit.

Here are a few reasons why you should hire a Brooklyn personal trainer to help you tighten up those abs for the summer.

They know what exercises you should and should not do if you want to get tighter abs.
They can keep you motivated and encourage you to achieve your goals.
They can help you stick to your workout schedule and get you into a routine.
They can reduce the possibility of injury because they know what is safe and what is not.

Ultimately, when people hire Brooklyn personal trainers they are taking charge of their fitness and proving that they want to change. Staying fit is not a struggle for everyone, but for those who find it difficult, there are ways to still reach your goals. It may cost a bit of money, but should you transform your body and become the healthy person that you want, it will be worth every penny.

High repetitions, less weight? Or less repetitions more weight?

April 20, 2016

By John Cruz, personal trainerjohn cruz personal trainer

We live in a time where information easily  comes to us, with no need to do real research or buy a big book to learn and understand a particular field or topic. Despite this amazing occurrence, there’s still plenty of misinformation being widespread by the media, and more and more folks “learning” from self-proclaimed experts and third party-broken telephone type of facts. Take for example, one of the most frequently asked questions in the last 100 years (I’m only slightly exaggerating):

 

To gain more muscle mass, should I use high weight and less reps, and to get toned and ripped, less weight and more reps?

 

I was recently asked this, so I’ll share my answer to clarify or help you better understand the relationship between repetition and load (weight to be lifted).

 

I’ll try for a brief answer but the truth is, it’s really not that simple. I’m barely skimming the surface here. For the majority of peoplegetting “ripped” it’s more a function of diet than the type of work performed.
Building more and more muscle requires not just increasing the weight but eating more as well.The word “toned” is not deemed an accurate terminology amongst professional coaches and exercise scientists. In popular culture, however, it refers to a low level of muscular development that’s visible but it’s not “bulky” or bodybuilder type. So to be toned you still have to build some muscle In either case, “tone” or “bulk” requires periodic changes in intensity, exercise selection and execution, in order to ensure ongoing adaptation and prevent accommodation or stagnation if you will.
So low reps or high reps, you still need to up the weight on your chosen rep scheme to make progress. There is an inverse relationship between intensity and duration. All things being equal, you either work hard for a short time or work light for a long time, but you can’t do both. As an example outside of lifting, take sprinting and long distance running as comparison. You can’t sprint your way through a marathon, and you can’t pace your way to a 100m record. Also, take a look at the difference in physique. To confuse you even more (not really but bare with me), you can get stronger and more powerful without putting on tons of muscle as athletes with weight class requirements often do.
Still With me? So unless you have a defined goal of either getting the strongest possible, the most powerful possible, the biggest possible, or a combination of these, you’re best bet is to train for strength sometimes (low reps/higher weight), muscular and short term endurance other times (moderate or medium range reps/weight and sprints), and some quality mixed days with higher reps and either sprints or mid-duration cardio bouts sprinkled on top.Whatever your focus, it all boils down in the end to having a smart training program, an educated strategy of execution, and/or a great coach that can guide you properly. This applies as well, to a nourishing and supportive diet that allows you to achieve the results you want.
Understanding your particular needs and having a clear goal are the first steps towards finding the right solution for you. Always educating yourself on how to achieve your goals effectively, efficiently, and safely.

Always Strong!
JC

Big Arms For Summer

Big Arms For Summer

People love to show off their bodies in the summer, but not if they don’t feel as though they are in good shape. Many work all year to prepare themselves for summer, so by the time the warm weather breaks, they don’t really have much else to work on. This is true for a lot of people, but there are others who feel as though they need to get bigger arms for the summer.

This particular goal may seem a bit odd, but it is really no different than someone wanting to get tighter abs or a bigger butt. There is work that must be put in and steps that must be taken to put the plan in action if people want to reach their goals. Despite what people may think, they have several options as how they can get big arms for summer.

Workout at home
This option is one that is available to everyone. Not only is it free, but it is fairly easy for people to stick a home workout routine because they do not have to leave the house. They simply have to figure out which arm exercises will help them get bigger arms and do them.

Consider Manhattan personal training
Personal trainers know exactly what exercises people should be doing if they want to get big arms for the summer. Because of their knowledge and ability to keep people motivated, they can help you reach your fitness goals. Even after you get your arms to size you want, you can continue to go to a Manhattan personal trainer to get help on other parts of your body or to simply keep yourself in shape.

Join a gym
Gyms have a lot of space and multiple machines that can be used to help you bulk up your arms. In Manhattan, personal trainers are often available at gyms. If the gym doesn’t have trainers available, however, you can do your research and figure out a few exercises that can help. There is also the option to ask someone who works at the gym or even another gym-goer.

Put Your Park Bench To Work

April 14, 2016

Lisa*Put Your Park Bench To Work*

If you are brand new to outdoor workouts, there are so many gentle
exercises you can do with no equipment other than a standard park bench.
Here are a couple of examples:

*Squats:* sit and stand up from the bench.  For more of a challenge, walk
farther forward, so your butt just barely touches the bench with each
squat.  Many people with knee pain who feel they shouldn’t squat or think
they are unable to squat are pleasantly surprised that they *can* squat
with the help of the bench.  If you’ve had an injury, definitely check with
your doctor and PT about the safest kind of squats for you (if any).

Contact Lisa today!

*Pushups:* placing your hands on the bench and your feet on the ground,
lower your chest to the bench and lift back up.  Bringing an old towel to
put under your hands can make this much more comfortable.  Think you can’t
do pushups?  You’ll be amazed how much more doable they are with a bench.

*Split squats:* stand facing away from the bench.  Put your back foot up on

the bench with your toes curled under.  Lower into a lunge, and stand back
up.  Continue lifting and lowering without moving either foot.  Be sure to
do both sides.  If one side feels weaker, remember to always start with the
more challenging side.

Park Bench Pushups

geo

With spring here, we get to enjoy the benefits of working out in the great outdoors.  Not only do you get to boost calorie burn, you hit muscles you’d never reach on your beloved machines.  Nature in itself is great for restoring your focus, helping you relax, improving cognitive function, and making you happy. Combine that with some exercise and we are really making some physical progress.   Not only is working outdoors w/ sunshine above fun, but you’re likely to keep it up and become consistent.

My favorite exercise to do outside is pushups on park bench. Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended. Bend your arms and lower chest toward bench, then pushup.

Happy Spring!
Geo Chang, C.P.T.
Start making changes today!  Contact Geo!
Geo’s FITNESS TIP OF THE MONTH

With spring among us, we are bound to be more active enjoying the weather and spending time outside. It is important to stay hydrated and consume atleast 2-3 liters of water everyday. You can remind yourself by consuming a liter at each meal!
Happy Spring!
Geo Chang, C.P.T.