All posts by NTrainers

Women and The Functional Fitness Connection

June 28, 2022

mahdiyya abdur raheemLadies…Fitness is Functional

Oh I don’t want muscles, it will make me look like a man! 
That is a comment I’ve heard countless times from women who are afraid of weight training. This thought process is based on a common myth regarding women and resistance training; and I want to make a promise to all the ladies reading this article. You will not look like a man, I promise. Give me a minute to explain.
Men and women have different physiques and historically women were not seen as strong. Well, we were judged on the strength of our hips for child bearing.
As society moved forward, I feel many women have internalized that thought process, the myth of women and resistance training we discussed above, thus limiting their fitness experience to cardio machines, and bodyweight fitness classes.
With that said, let me explain why I decided to create a platform to deliver this message.
During my training career I have encountered numerous women who didn’t want muscles, and a 20 pound dumbbell was too heavy. Slim arms and small midsections are all I hear especially from moms.
My clients who are mothers desperately want their old mid section back. I let them know they would need resistance training and I reminded them that they have probably picked up children that were 15 to 20 pounds.
I reminded them that they carried that child or children for 9 months, and all of a sudden fitness became more relative. Fitness became functional, and it was not just about vanity anymore.
How many of you realize that there are exercise movements that mimic intimate positions? During my gym training career I was asked to sub a group dance aerobics class. I’m a bootcamp instructor not dance; therefore the ladies in the class were not pleased with my exercise requests.
I noticed I was receiving displeased looks from some of the women when I asked them to hip raise or bridge. It was at that time that I decided to test my platform. I explained to them that the hip raise is a functional movement we should all recognize.
The very next morning, I saw a member of that class hip raising with resistance. A kettlebell, the most piece of functional equipment out there in my opinion and I was pleased to see that.
I created Erotic Fitness to help women afraid of resistance understand how to train for a functional lifestyle. Most women are unaware of the different types of fitness physiques they can have. You don’t have to look like a bodybuilder, you can have the physique that gives you confidence.
Or you can just choose to have strength:
  • Strength to walk up a staircase and not be winded
  • Strength to carry your children and the stamina to keep up with them.
  • Strength to have confidence in the bedroom
  • Strength to squat and deadlift in order to pick things up without hurting your back, shoulders, etc.
There are many different body types out there and I encourage you to add to the diversity of fitness. Show us what you got, what you can do, and how determined you are to reach your goals.
Women need strength for more than the reasons I listed above. Women need strength to hold up our reproductive organs, by keeping our pelvic floor strong. Kegels are not the first or last step to ensuring we don’t need bladder control assistance, or vaginal mesh.
Strength can help even if you don’t have children. We as a society, we forget all too often about preventative practices. We can maintain a strong core throughout our lives because it is important. Your core is responsible for providing balance for every movement you can think of- from doing laundry to gardening.
So let’s change our thought process on fitness. Fitness is not about vanity, it is about being healthy, being around your children, and to fully enjoy your life.
Staying healthy is not easy, but with proper planning it can be done. I created Erotic Fitness program to help women manage the chaos life brings so you can have a piece of mind and enjoy a consistent fitness journey.
If you are interested in obtaining a copy of my Erotic Fitness guide, showing you functional exercises for everyday life and during intimacy, contact me on Neighborhood Trainer and I will send you a copy.

Post Pandemic Senior Fitness

andre brewster personal trainerSeniors & Fitness Post Pandemic

Everyone has been affected by the pandemic in one way or another, but individuals over the age of sixty were exceptionally vulnerable.
Besides being more prone to catch the virus many seniors were isolated and unable to participate in any interaction with others.
Now, as we gradually return to a new normal and learn to live with the virus, how can we, as physical fitness trainers, help older adults regain the stamina and strength that they might have lost while being inactive?
I have been working with the senior population for many years and they are true warriors. As I return to my fitness class at the community center I see them coming back in full force to pick up where they left off and concentrate on their own health. It is now my job to keep them motivated.
Fitness Over Fifty couple exercisesTaking a holistic approach and dealing with the mind, body and spirit as one is important in this recovery.
We rejoiced at the fact that we were here after so many months of doubt.Deep breathing and meditation were done to get the energy flowing. We performed various movements to feel the strength in our bodies. This identified any weakness so we could work toward improvement.
These methods are suggestions that can help older adults regain interest in their exercise regime. Any age group can benefit from these methods, especially after the ordeal of the last two years.
Before starting any physical fitness program, please consult your physician.  A full medical examination is recommended.  At any age, this is an important aspect of beginning a fitness journey.  Regardless of your past physical fitness levels, this is especially important when you are part of the senior demographic.

Find Your Perfect Online Fitness and Nutrition Coach

May 28, 2022

How to Find Your Perfect Online Fitness and Nutrition Coach

You must have heard the saying that your body is your temple. As much as you take care of it, it will ‘serve’ you and stay healthy and vital. A balanced diet and physical activity are the basics of health and work best when combined. Sure, it can be hard to resist the unhealthy food and lack of time to exercise. But if there’s a will, there’s a solution.

While you can hit your local gym and attend classes, lack of time can be a problem. If that’s your case, online fitness training offers several benefits. The convenience is undeniable. You can work out when and where you want, without any special equipment or time constraints. You can squeeze it in between your work and personal life.

Online programs like Body transformation fitness and nutrition allow you to take breaks whenever you want to and take the pace that suits you best. These are guided by seasoned coaches who can offer you a customized food plan. They’ll adjust the workout routine and nutrition plan to your current health and fitness level and guide you through each step of your body transformation.

Know Your Goals

Before you start your search for an online fitness and nutrition trainer, you must be aware of your goals. Do you want to lose weight, get in shape, or just stay fit? These should be relevant to your lifestyle. A goal that helps you improve your life will increase your commitment. And the one that disturbs your daily routine will only hold you back.

Don’t make goals too ambitious to avoid possible disappointment. Set a reasonable deadline and measurable numbers (weight or scopes). Also, opt for an exercise routine that makes you feel good. That will make you more motivated progress you make faster. Once you do all that, you can start your quest for an online fitness and nutrition coach.

More tips on setting your fitness goals find below:

https://www.self.com/story/how-to-set-realistic-fitness-goals

Get Some Names

You probably have people around you who exercise regularly. So if you are planning to start exercising, you can seek advice and recommendations for reliable online programs and trainers. Also, the Internet is a great source of information. You can browse various blogs, forums, and sites for unbiased reviews.

By reading reviews of online fitness and nutrition coaches, you can select a few that seems fine. These suggestions can help you link up with popular and reputable coaches, whether local or nationwide. But that’s just the beginning. You still have to check their credentials and references.

Check Certification

Most fitness coaches have a bachelor’s degree or higher, but they still need certain certifications to become niche relevant. Certification programs give coaches the knowledge and tools to help clients improve their health and fitness. Both new and seasoned trainers can undergo these courses and get certificates to stay updated with fitness trends.

Checking certification is essential because the trainers you choose to work with must provide you with quality service and expert advice. NASM, ACE, ICAA, and similar certs ensure that a chosen coach has the education and skills to design a proper workout and nutrition program. So feel free to ask coaches for their certificates.

Experience

Certifications show that trainers have spent substantial time studying nutrition and fitness. All those credentials can look good and praiseworthy, but what about the practice? Formal education shouldn’t overrule the coaches’ experience. So don’t hesitate to ask how long they’ve been in business. Visit this source if you’re interested in a career of personal fitness trainer.

Another important factor is the so-called life experience. It means that the chosen coach should have a practice in something that’s not taught in courses or schools. For example, a former athlete who has been injured or had ups and downs will understand you better than someone who is only theoretically well-versed. They will help you avoid their mistakes.

Communication

Another thing to look for in an online fitness and nutrition coach is communication skills. This skill is not a trivial issue, as it’s a crucial factor in gaining clients. Good communication skills are essential for effective coaching. Without them, people won’t listen and follow instructions. That’s why even the most educated coaches cannot get clients if they can’t communicate well.

These coaches provide accountability, motivation, and guidance for their clients to achieve their health and wellness goals. If they’re good narrators and educators and not just ‘performers,’ you’ll trust them and become more receptive to their advice and suggestions.

Know Your Budget

Before deciding on particular online fitness and nutrition coaches, it’s important to understand their rates and payment methods. If you opt for at-home working out, you must know how much you’re willing to spend and what you’ll get for the price you pay.

You can hire online coaches at any price range, but their rates vary wildly. Online sessions are usually cheaper than gyms but don’t take the price tag as a deciding factor. Keep in mind that most online coaches charge a monthly fee, i.e., a subscription that includes customized nutrition plans and exercise routines.

Fitness experts suggest personal sessions and contact with online coaches, which usually means paying more than a basic subscription. If you choose this option, you will pay per hour or session. Depending on the fitness program you opt for, these rates can go as low as $50/hour up to several hundred. But it’s worth the price, as you can talk to a trainer about your fitness routine, possible disruptions, and obstacles that stop you from reaching your goals.

Many people recognize the importance of nutrition and fitness. But it can be challenging to get started with these programs and even more difficult to stick to them. That is where online nutrition and fitness coaches come in handy. As you gain confidence and begin to follow their programs, online training will become a part of your daily routine and a sure path toward your dream body.

 

Fitness is More Than Training

May 23, 2022

fitness is more than just trainingFitness is About More Than Just Training

Going to the gym on a regular basis is important.  No one will dispute that.  Some form of exercise is recommended at least 30 minutes per day by the American Heart Association. Many other health related agencies have similar guidelines, too.  Exercise doesn’t mean working out, or strength training, everyday.  Some days may call for a brisk walk or meditation.  However, if you are truly focused on a specific fitness goal, you will need to adopt some important habits.

Effective Workout Plan

Getting from point A to point B takes some form of direction.  When the goal is fitness oriented, the direction comes in the form of a workout plan.  Develop a plan on how to achieve a fitness goal.  This is the framework by which every day’s workout will be designed.  You’ve got to keep the goal in mind.  If the goal is to shave time off your running pace, you will want to design a plan that includes sprinting, leg strength training, as well as dietary guidelines.  You want to improve your speed, build muscle to become a more efficient runner and fuel your body to prepare it for the extra training. 

Healthy Lifestyle

This will mean different things to each person.  Again, this is something with a point A and a point B.  You’ll want to evaluate for yourself exactly where your starting point lies.  Then look inward to envision your “dream body” scenario.  There will undoubtedly be sacrifices you’ll need to make to see the change you want to occur.  These changes may be changes in your sleep habits, eating habits and daily activity.  Maybe having a walking meeting instead of a sitting meeting will bring about additional daily activity.  Cutting down on processed or sugary foods.  Going to sleep at a consistent time each evening.  These are all healthy lifestyle changes that you’ll want to champion for yourself. 

Discipline & Hard Work

We’ve mentioned regular exercise and consistency with healthy lifestyle habits.  These cannot be overstated.  By doing a deeper dive into these traits we have to talk about discipline and hard work.  Reaching peak performance is not about checking boxes for gym time.  It’s about digging deeper when you would rather take a break.  It’s about doing a few extra repetitions of bicep curls even before your personal trainer tells you.  Tell them first with your actions.  Breaking through barriers takes that extra effort that most people are not willing to do.  Do it for yourself!  

Equals Dream Body

Taking these ideas as an outline for your situation will help you come up with the plan, lifestyle and discipline that it will take you to reach your dream body fitness goals.  Remember, before you start any physical fitness program, consult your physician.

@neighborhoodtrainer

Fitness Progress Indicators

May 22, 2022

fitness progress indicators6 Indicators of Fitness Progress

 

Achieving fitness goals is not just about going from point A to point B.  Even so, achieving a fitness goal should be viewed more as a milestone than a destination. When you reach it, you don’t stop exercising. You reach for a new goal.  However, when moving between point A and point B, it is important to notice the progress you are making.  That progress comes in several forms.

Looking Better

Looking better doesn’t necessarily only mean suddenly having six-pack abs, bulging biceps or sculped shoulders.  This will have a lot more to do with your improved posture, improved skin tone, smiling more.  Few things can improve the way we look more than standing up straight.  Plus, when you are exercising you are increasing blood flow which helps increase the removal of toxins from the bloodstream.  You’ll see both of these results when staring at the mirror, which will certainly make you smile more.

Happier

Exercise categorically improves your mood.  Improving yourself from the inside out, will instantly make you feel better.  Feeling better, looking better and smiling more will definitely lead you to being happier.  It won’t cure all that may bother you, but it helps a lot.  Moreover, when people see you looking and feeling better, that is when the compliments start flowing in from friends, family and colleagues.  Your personal trainer, if you work with one, will be ecstatic.  You are happy, they are happy.  The happiness is contagious!

Weight Management 

When you are exercising, your weight is one way to quantify your progress.  The scale won’t lie, as long as it is calibrated correctly.  The numbers will tell you the ups and downs of your routine and if you are achieving any weight loss or gain goals.  This is in addition to the simple visual evaluations you can do yourself.  Are your pants fitting better at the waist?  Is your shirt showing off a more athletic upper body?  These things matter as you work towards your fitness goals.

Increased Strength 

You may not see your muscles bulging out of your shirt, or you body as sculpted as you envision, but you may already be seeing an increase in your strength.  The box was easier to pick up or the weight you used during your personal training session seemed easier to move, or you were able to do a couple extra repetitions.  This increase in strength is certainly in part to a growth of new muscle fibers, as well as body learning to understand the path of the movement through repetition.

More Energy

Exercise gets the blood flowing.  More oxygen will flow to your muscles, your brain, etc.  You’ll feel more awake.  With your improved mood and your increased strength, you will have more energy to do things.  Exercise is a contagion that spreads its benefits throughout your entire body.

More Motivated 

As mentioned above, you’ll feel more awake.  You’ll feel stronger.  You’ll have more energy to get up and go.  Most of all, because of all that, you will WANT to do more.  Whether it is simply getting together with friends to hang out, grab a meal, or quite possibly do something active such as a hike.  You’ll have an urge to want to do more.  

All that is certainly progress.

@neighborhoodtrainer

 

6 Hot Weather Exercise Tips

April 14, 2022

6 warm weather exercise tips6 tips for Exercising in Hot Weather

The Warm weather is coming.  As eager as we all are to get back outside, break a sweat and get in shape, we need to plan for a safe and productive day of activity.  Pay attention to what your body will need in order to have an enjoyable, sustained workout.  Fuel up, stay cool, plan it out and know when to head home.

Drink up

Probably the number one, most important thing to remember for exercising in warm weather is to stay hydrated.  Bring plenty of water with you.  For extended periods of outdoor exercises, you will also want to bring a beverage that contains electrolytes.  Electrolytes are essential minerals of sodium, calcium and potassium.  When watching a marathon, you’ll often see runners switch between water and Gatorade, or another beverage containing electrolytes.  See the food section regarding potassium.  

Ease Up

It’s hot.  Dial it back a little and let your body enjoy the challenge of exercising in the heat.  It’s more difficult to achieve peak performance in the heat. So, rather than push yourself to the point of possibly suffering some heat related accident, just go lighter, or slower than you normally would.  Remember, very few, if any, marathon records were achieved on hot days.  Cooler days rule the day when it comes to PR times.

Avoid the hottest part of the day

An extension of easing up in hot weather.  Be careful not to exercise at the hottest part of the day, if possible.  This usually means avoiding the midday sun.  It would be unusual to see the morning time be the hottest part of the day.  So, unless you are under direct sunlight from the early morning sun, the morning should be a good time of the day for some outdoor activity.  Similarly, the evening time, as the temperatures begin to dip with the sunset, should be an enjoyable time to workout, meet your personal trainer, and release the stress from the work day.

Wear light colored clothing

Light colored clothing reflects light, while black will absorb the heat thus making you warmer faster.  This traps the heat.  Keep your running shirts, swim shirts and other outdoor upper body apparel on the lighter side.  You’ll stay cooler, longer.  You’ll still work up a great sweat, but you won’t blow through your water so quickly.  That will allow you to sustain your workout for longer.

Eat snacks to keep your energy level up

Snacks during outdoor workouts are essential.  Keep them light, nutritiously dense and preferably juicy.  You’ll see runners often enjoy some citrus fruits during a long run.  This helps with hydration.  Oh, and remember those electrolytes?  Bananas are a great source of potassium, so you may see a few banana peels along a marathon route, as runners eat them to keep up their energy levels.

Know when to go inside

This is true for almost any exercise.  Know when to say when.  Before you get overheated, call it a day.  Listen to your body.  Go inside and rest up.  Tomorrow will be another day to enjoy an outdoor workout.  Plan accordingly.

@neighborhoodtrainer

Important Training Program Factors

March 25, 2022

training speed rest, volume overload exercisesWhat Is Important In Creating A Training Program

To be successful in almost anything in life, proper planning is required.  Failure to plan is planning to fail in most cases.  With exercise, when a specific fitness goal is targeted, a sound plan is definitely required for achievement.  For example, let’s say your goal is to build muscle and gain strength.  Several factors will need to be considered when creating an exercise program to allow you to efficiently add muscle mass.  You can do your own, sound research or consult with a personal trainer to build your exercise plan.  Either way, make sure it addresses the following: speed of movement, proper rest, exercise selection, volume, and overload progression.

Speed of Movement

Strength training is not a race.  The goal is not to move the weight from point A to point B as quickly as possible.  Movement in strength training is about controlling the movement of the weight.  Usually this means a somewhat slow, or smooth, controlled motion whereby proper form is used to move the weight from the start position to the desired finish. 

For example, with a bicep curl, the idea is not to swing the weight quickly out in front of you.  This creates a jerky, convulsive movement until it reaches the top, which is then quickly pulled back down to the start.  Rather, a smooth controlled arc from bottom to top, slow stop, and then a smooth arc to return to the start.  Many exercisers employ a count of 3 or 5 during each phase of the movement.

Rest Between Sets 

Just as sleep is important to our overall performance, rest in between sets has an impact on our exercise performance.  This promotes muscle repair and recovery. The optimal amount of rest between sets for muscle growth can be anywhere from 30 to 90 seconds. It all depends upon goals and exercises being performed.  In some more extreme endurance cases, you may opt for 30 second or less rest periods.  The optimal rest period should be determined beforehand, so it can be adhered to during exercise.  It is important to help replenish glycogen and oxygen stores.  Discuss this with your personal trainer. 

Exercise Selection

This is the most obvious part of any exercise routine.  Most people decide that day, or even while exercising what exercises they are going to do.  That shows a lack of planning.  They may improve their overall fitness level, simply because they are exercising, but if there is a solid, specific fitness goal in mind, it is less likely to be achieved.  Planning out exercises based on goals is paramount.  Selecting the order of exercises is important, too.  Beginning with the primary muscles first and working our way towards targeting the secondary ones. The goal is to not fatigue the smaller muscles first.  Doing so could affect exercise performance when performing the larger movements.

Volume (Reps, Sets, Weights)

You can’t overlook exercise volume either.  This relates to the overall number of sets, reps and weight you’ll be doing.  Heavier weights with fewer reps is best for powerlifters.  Most exercisers look to do sets of 10-12 reps for muscle hypertrophy.  Those last 2-3 repetitions are when the muscles are fatigued.  

Progressive Overload

When adding muscle mass, you simply cannot use the same amount of weight every time.  Adding weight puts new, additional stress on the muscle, leading to muscle growth.  Muscles tear during exercise.  At rest, new muscle fibers grow to help repair the muscle.  This leads to hypertrophy.  This progressive overload is the catalyst.  If continued overload is not possible, a change in exercise selection may be necessary.

 

Reboot Your Home Workouts in 2022

March 22, 2022

Lisa snow personal trainerReboot Your Routine for 2022

Step 1) Setup your home gym

Whether you have a gym membership or not, having a little equipment at home means you can get your workout in daily, no matter what. Make it easy and affordable. All these items are under $50 each.
— DUALBELL. You have dumbbells sitting around, but no weight plates. Yet you want to do barbell exercises. The Dualbell magically transforms your dumbbells into “plates” by allowing them to attach to a bar. Save space, save money, and do exercises like a squat, deadlift, shoulder press, and bench press. Dualbell
— BANDIT from TRX.  This takes your circular resistance bands / super bands and gives them handles. Imagine doing low rows, high rows, bicep curls, bird-dogs, etc. for a full body workout. If you already have bands, you can buy the handles alone; if not, you can get the BANDIT handles with a superbands kit. https://store.trxtraining.com/products/trx-bandit
— ADJUSTABLE TUBING KIT.  One set of handles, several sets of bands. Mix and match to do chest presses, flys, reverse flys, resisted squats, lunges, and more. Many brands make them. Here’s one good set on Amazon; it comes with a bonus pair of gliders. https://smile.amazon.com/dp/B07HG3K26F/

Step 2) Put your workouts on your calendar

If you’re a morning person, commit to hitting the gym (or your home gym) before work. If you’re a night owl like me, make time in the evening, preferably before dinner.

Step 3) Get accountability (read: encouragement!) from others

Sign up for a workout class, hire a personal trainer, or recruit a friend to be your workout buddy. Many trainers offer Semi-Private or Small Group sessions as well. Friends who sweat together, stay together!
Lisa Snow is an ACE & NSCA certified personal trainer who sees clients in their homes & apartment building gyms in NYC and Westchester, and trains clients via Zoom. She’s available for 1-on-1 Personal Training and Small Group Classes.

Personal Trainer Fit Tips

james andrew fraser personal trainer4 Basic “FIT” Tips

So I think it’s pretty clear nowadays that most people know what is required to be “FIT” or at least to get to an optimal weight. Diet and exercise, right? So, if it’s that simple then why aren’t you already “FIT? One reason. Accountability…. Don’t worry keep reading it’ll be fun, I swear.
They say 80 percent of the battle is showing up?… I can hear you already. That’s easier said then done… You don’t have my schedule… Don’t worry its just as simple as riding a bike. Hard at first but once you’ve got it you’ll have it for a lifetime. Let me run down four basic tips that have helped me and my clients get “super duper” accountable 😉

Get “FIT” Tips – The 4 Basics

  1. Make exercise work for your schedule

  2. Eat healthy and eat frequently

  3. Don’t overcomplicate it

  4. Get a Workout / Accountability Buddy or better yet a Personal Trainer 😉

  • Put your exercise time into your calendar and treat it as if it’s just as important as any other meeting.

    If you’re too busy to workout, guess what? You’re just making excuses. You need to make the time. You have a lunch hour right? Workout then instead and eat after at your desk. It sucks in some ways sure, but being unhealthy and unhappy sucks a lot more.

    Go to bed earlier and wake up earlier. Or go straight to the gym after work is finished. That’s a lot easier then trying to get up from your couch after you plopped down on it for an hour after work. If working out for an hour is too much then do thirty minutes six times a week instead of an hour every other day. Clients (especially in NYC) will always fight me on this one. Guess what?  I get it some days just like with me I miss a workout.

    But I then take a peek at my schedule and see where I can make it up. And I make it up. Maybe that means cancelling a dinner or a hangout with friends on the weekend. This goes back to making yourself a priority. You’d cancel dinner if something came up with work right? Why aren’t you as important to yourself as your job is? Some heavy questions here 🙂

    What I’m saying is that you have to make it work for you, give yourself some flexibility if you have to but you need to make it work like your life depends on it, because it does. There’s always time. Always.

  • Diet is such an integral part of your overall fitness.

    Big note don’t starve yourself. I repeat again don’t starve yourself. Unless your Christian Bale of course then go right ahead. They’ll be an Oscar in it for you. But if you’re not eating enough you’re body is going to go catabolic (pretty much means it starts to digest itself) and it eats your muscle first not your fat and you get weaker and fatter.

    Sorry, I’m scaring everyone now. Next note don’t eat restaurant food every night or takeout and think you’re gonna burn it off in the gym. Unless you’re on the varsity row team burning outrageous calories every day, hour after hour, don’t count on it.

    Sure it’s calories in calories out (sorry I said the “c” word) but why make it harder on yourself. Eat clean non processed foods and remember nobody got fat from salad, ok? Minus the ranch of course. Buy some groceries for gods sake and put them in your fridge. They deliver now so you don’t have an excuse. It’ll make it so much easier to eat healthy because you know what’s in it, and also buy some clean snacks to bring to work.

    I recommend 6 meals a day two and half to three hours spaced out. Three meals and three snacks. Or six smaller meals whatever works best for you. And lastly portion control is key. Even when you’re eating healthy if you’re eating too much protein or carbs your body will take the excess and store it as fat. Eat until your full. Not sure when that is? Give yourself a smaller portion than usual for dinner. Eat it. Then take a mental note of how hungry you were leading up to your late snack.

    If you’re super hungry then maybe you cut a bit too much from your meal and have a little more snack that night. If you were fine then take a note of that for your portion sizes moving forward. I tend to rely on intuition when it comes to this kind of stuff and the more you’re aware of what you’re putting in your mouth and how much, the better you’ll become as well.

  • Keep it simple. Walk before you run… literally.

    Ask yourself? What can I do today to move the needle closer towards my goal? Before you give into temptation or skip the gym. Ask yourself. Is that cake worth more to me then the feeling I’ll have when I look into the mirror and have my flat stomach etc? Is going to drinks after work more important to me then keeping my commitment to myself?

    Stop and make yourself aware of those day to day choices you’re making that do not align with who you want to be and how you want to feel. When you consistently make healthy choices and make yourself and your health a top priority you’ll be taking ownership and control of your life. Warning… Side effect, increased self worth and confidence. Now pat yourself on the back already. You deserve to feel good about you. And I’m being serious here. Seriously.

  • Get someone to hold you accountable.

    This is where the first two tips really can solidify into your routine. They’ll hold you accountable if you skipped your workout or ate at five guys again and you’ll do the same. And most importantly you’ll have someone cheering you on when you do something good or when you hit that milestone.

    Of course I’m partial to you getting a personal trainer but I’m realistic here. Is everyone going to get a personal trainer, health coach, nutritionist… No. One of them (that does it all ;)… Maybe (But if you’re on this email list you must realize that this service is a great tool and if you haven’t tried working with a trainer or fitness coach I highly recommend you give it a try) But even if you get one it doesn’t mean you’re actually going to hold yourselves accountable and get “FIT” (whatever that means to you) but it’s definitely more likely.

    Personal trainers streamline the process for you to achieve your desired level of fitness. They save you time, set goals, and give you the one thing that most people need… Scheduled Accountability. You’ve paid money for their service and for most people that’s enough to make them show up for themselves and as you know that’s 80% of the battle. But if personal training isn’t for you at this moment try a workout buddy or even a friend, co-worker, or family member, and hold each other accountable.

    A simple text, call, or email checking in on your workout days and/or meals making sure you’re shown up for yourself or made healthy choices can be enough to help you continually propel towards your fitness goals.

So, for those of you out there that are still reading this and are sick and tired of accepting the status quo these simple tips can change everything. This is a mental game and you are your only enemy. You know it’s true that’s why it’s so frustrating. So on that note I’m going to steal and go out strong… It’s not about how many times you fall it’s about how many times you get up (stronger, smarter, and better prepared) And just remember. Your success is my success.

Get fit now. Contact James today!

Exercising Your Abdominals The Right Way

March 21, 2022

Exercising Your Abdominals

When your workout is almost done, it’s easy to start thinking about what your next activity is going to be.  After doing several sets for a muscle group or two, most people want to head home and refuel.  However, most of them are leaving a few minutes early.  They are forgetting to work their abdominal muscles.  Our core, the trunk of our tree, is important, and something we all want to see strong and tight, but many people skip it.

The Benefits of Stronger Abs

benefits of stronger abs

Exercising abdominals means really focusing on your health at it’s very core.  A strong core will improve your overall health.  And being healthy is infectious for the rest of your body, bringing increased levels of confidence.  Strong abs also help you stand up, and sit up, straighter.  In other words, abs improve your posture, which makes you look more attractive.  No one likes a slouch.  

Additionally, a strong core helps you to be more efficient with your strength, thus increasing your strength and agility.  You don’t have to compensate for weak abdominals, so you can concentrate on the exercise at hand.  The improved posture also helps with muscle definition.  Finally, all of that muscular definition will lead to your clothes fitting better and showing off your physique.  Of course, make sure you get clothes that fit.

best abs exercises of all timeThe Best Abs Exercises

The abdominals are made up of four main muscles.  The transverse abdominus, rectus abdominus, internal obliques and external obliques.  It’s important to have a routine that will hit all areas.  Some of the more popular abdominal exercises you will see people doing at the gym, if they do any abdominal exercises at all, are the crunch, leg raise, sit-up, plank, jackknife sit-up and mountain climbers.  This will be a well-rounded workout.  For more exercise options and programming, work with a personal trainer.  Explain your goals and design a program to meet them.

Avoid Common Mistakes When Working Your Abs

common ab training mistakes

Like all muscle groups, there is a right way and a wrong way to work them.  Workouts are very individualized and what is right for one person, may be wrong for another.  First, train them regularly.  If your abdominal workout are infrequent, then you won’t see your fitness goals achieved.  Instead, regular, consistent programming will help you to take the necessary steps towards your “six-pack abs” you’ve always visualized.  Also, it isn’t always about reaching 100 sit-ups or holding a plank for 10 minutes. 

Sometimes it is best to increase the resistance.  For example, holding a 10lb plate or dumbbell when doing sit-ups.  A good mix of isolation exercises and non-isolation exercises to work the entire midsection is best.  Only following one or the other will lead to some areas not receiving the attention they deserve.  Finally, be mindful of what you eat.  Don’t let a poor diet coverup the muscles you have so rightfully dedicated time to building. 

@neighborhoodtrainer