Browsing: Personal Training

What Can You Get From Hiring Highly-Qualified Personal Fitness Trainers?

Losing weight is more than just healthy eating. Being fit is more than just doing exercise and other physical activities. Achieving a healthy and physically-fit body requires an actual lifestyle change. It requires strength to overcome the busy life that hinders your attempts towards good health. This transformation can be done alone or with the help of a personal trainer. Milton Keynes residents pointed out the benefits of having personal trainers. What are they?

– You'll be motivated. Most people who want to lose the extra pounds. A personal trainer motivates in several ways to achieve this. One, you get a training program that not only addresses your needs but that you will also enjoy. Two, you follow a schedule and can train at your home or outdoors. Three, you get positive affirmations that help you push yourself further.

A fitness instructor is there as your motivation. He or she will serve as your visual motivation to continue exercising. Doing the exercise alone, you will be bored. If you have a trainer, you will definitely be more motivated.

– You'll be even determined. You pay for the training so you will most likely be more determined to make the most of your money. Essentially, a personal trainer would be like having your own boot camp.

– You'll learn more about health and fitness. With all of the new diets and fitness routines being introduced, it may be hard to keep up. And you may not always recognize which ones are right for you. Qualified personal trainers have deep knowledge about nutrition, exercises, and how the human body works to help you accomplish your goals.

– You'll be advised of other training programs suitable for you. What are your fitness objectives? The right personal trainer does not just enable you to achieve your goals but also points out possible areas for improvement. By putting you through a fitness evaluation, your trainer will be able to design the right training program that will truly transform your life for the better.

– You'll be exposed to a better lifestyle. You'll learn to walk to work everyday, engage in a new adventure sport and try out a Milton Keynes boot camp. A personal trainer can help you introduce fitness activities into your daily life. This means that you do not have to work out at the gym or at your home, or even with your trainer. By having the solid motivation and a customized training program, you can use your time better and discover the exhilaration of a fit and healthy lifestyle.

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Lose Weight Fast Without Exercise – Breaking The Myth

Americans are obsessed with “quick fixes.” Whether it's get rich quick schemes or trying to lose weight fast without exercise. The reality is that if any of these quick fixes actually worked everyone would have a millionaire with a ripped up swimsuit model body!

We've all tried the latest and greatest fad diet to try to lose weight without exercise, and some have even seen modest success. The problem is that the 10 pounds that were lost, seem to creep back on with another 5 extra pounds! Let's just break face reality here and break the myth, fad diets do not work!

Not that any health and fitness professional would endorse it, but the only way you're going to lose weight fast without exercise is simply to reduce your caloric intake. Many of the fad diets are not nutritionally sound and some can be downright unhealthy. The human body evolved to rely on a variety of nutrients for optimal health. Variety is key and a healthy diet includes a balanced mix of protein, carbohydrates, and fats to name a few. By going on a fad diet, you excluded important nutrients that your body requires and can even put yourself at risk of getting sick!

Practicing portion control is a skill you should learn to master to help you lose those undesired extra pounds. Most health and fitness professionals would agree that the current obesity epidemic facing the US today has more to do with the amounts of foods that we are consuming vs the actual food themselves. Portions have grown larger and larger in the past few years at ALL restaurants (not just fast food). However, we can not blame it all on the super sized value meals or jumbo soft drinks, you have a responsibility as well! How often do you polish off a bag of potatoes chips while watching a movie and TV show without any thought? We've all done it! Try looking at the nutritional breakdown on that bag afterwards … it's likely you consumed 1,000's of calories with a second thought! It may be helpful to read our other article about lifestyle changes to lose weight as well.

Here's a couple great tips to help you be more conscious of proportion sizes and hopefully lose weight “fast” without exercise!

– Serve your meals on salad or smaller plates instead of large dinner plates.

– A cup of fruit should be no bigger than your fist.

– When ordering out, ask for a smaller size or share your entrée with a friend.

– Store snack foods in sandwich bags so you never eat more than one portion.

– One ounce of meat or cheese is about the same size of your thumb.

– Three ounces of meat, fish, or poultry is about the size of your palm.

– Fill up on salads, fruit, and veggies instead of bread, pasta, and high fatty foods.

Keep these tips in mind to help you become more conscious of exactly how much you're eating. When you achieve this mind body connection, you'll be less likely to pig out or go overboard!

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Personal Trainer or Fitness Instructor – Do I Need One?

Personal Trainer
Working out Regularly and consistently can be a challenge for most people with busy lives and with a lot of commitments. There's no doubt that we all wish to be healthy, great looking and ready for any physical activity. However, a good percentage of our population is not willing to work for this goal. We all have heard that it is imperative and beneficial to have regular physical exercise as well as a good diet which compliments it. This is where the help of a good Personal Trainer could help you achieve your desired goals in the quickest possible time.

The best way to get fit and keep fit is to have one to one sessions with a personal trainer. They are much in demand these days, employed by celebrities such as Oprah Winfrey, Tom Cruise, Madonna and Britney Spears. However, they are not just for the stars. Many people use their services for different reasons.

People who have demanding jobs may not have time to go to the gym and the personal trainer often will train a client in their own home at their convenience. Not everyone enjoys the experience of a gym and prefers to work out in their own surroundings. However, for people who like the gym environment, some trainers have their own gym to invite clients to.

Personal Trainer – First steps
The first step is for an experienced professional to assess the needs of the client and find out their health status. It is important to work with someone who has the proper qualifications and accreditation. From the initial assessment, the trainer will test general fitness and cardiovascular endurance and then go on to design an individual exercise routine, tailor to the goal that the client has set out. Some people want to achieve weight loss or gain muscle and toning. Some may want to improve stamina or flexibility.

Some clients bring specific goals in addition to wanting to maintain general fitness levels. Many athletes work with a personal trainer and they may want to improve speed or power. There are exercise regimes aimed at rehabilitation after sports injuries and some massage may be required. Pre or post-natal training is another option.

Some trainers like to work with machines and some prefer not to, only using free weights. Whatever the methods used, the trainer will work on different parts of the body. Typical exercises include squats, step-ups, bench presses and lat pulls. When the equipment is used, it is likely to be weights, steps, a rowing machine, treadmill, exercise bike, skipping rope or punchbag.

Personal Trainer – Final Thoughts
In conclusion, keeping fit is a matter of self discipline, and sometimes the body just does not feel like doing anything when at a gym, that's when a personal trainer is worth their weight in gold. It could become one of the most significant relationships in a person's life once a Personal Trainer is hired.

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How To Get Fit In 3 Easy Steps For Beginners

If you've never attempted to get fit before it can be a real challenge to know where to start. With so many products all over the internet, it can be confusing to know whether such programs really work or if the creators are just after your money.

I myself have spent countless hours scouring the net trying to find something that might be genuine and not just a sales pitch. What I have learnt is it really comes back to the same three things when you want to start getting fit.

The next step after looking up a fitness program is research. This can be a very interesting experience … or … frustrating.

These days its hard to tell whether a review is from a genuine user or if its been manufactured by the company itself. Most commonly once I've found what I believe to be genuine reviews, I'm not shocked.

It seems that the users from one fitness program are saying very similar things to users of other fitness programs.
I've come to realize that weight loss and muscle gain techniques have not changed in recent history but the way they are being marketed has.

It sees these different companies are regurgitating existing techniques and selling them on as something new. For a beginner this can be very confusing because it appears there are so many different approaches to getting fit. (I'm not saying there are not, but it's not how these companies make out.)

Sure I've learned a couple of different tips from different programs I've investigated over the years but there's never anything too surprising and most of the information given out is always common sense.

When it comes down to it there are only a few things you need to do to start getting fit and healthy.There are no shortcuts, just follow these 3 simple instructions to be on the right path today.

1. Eat well – without a proper nutritional diet your gym work is for nothing. Re-fuel your body with the good stuff, veg, lean meat, water, fruit, etc. I think of it as 70% what you eat and 30% working out. What you eat is so important and I do not think people realize this enough. I recently spoke to someone who asked if they should starve themselves after exercise. I was more then speechless.

2. Exercise effectively – I see so many people at the gym jogging on the treadmill for an hour +. This might be good for endurance training but weight loss? … Start doing interval training or circuit training 3 times a week for 30 minutes and you'll burn twice the amount of calories. Make sure you exercise effectively, it's not just what you do but how you do it. Whether it's performing a rep with good form or using the right trainers on a run.

3. Drink Water like it's going out of fashion – Try and drink 8 pints a day (I know you've heard it before but it's true) BUT its going to flush out water retention. Pinch the fat around your waist. If it wobbles when you let go its more than likely water retention then fat. So start drinking the good stuff! You'll see a difference in a couple of days.

There you have it. Before you sign up for a fancy fitness program follow these 3 steps and see where you get. The main thing that you need is motivation. You cant buy it (unfortunately!) Only you can drive yourself. Good luck.

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A Personal Trainer Can Also Help You With Nutrition And Health

Food is the basis of life. It is the source of health and well-being. It gives you the energy you need for everyday living and affects your weight and height and even your strength to a great extent. In other words, everything in life begins with food, and there is much in the saying “You are what you eat”. It is of the utmost importance to eat correctly and maintain a healthy exercise regime.

Food contains nutrients, these being proteins, carbohydrates, fats, vitamins and minerals. It is the function of the digestive system to break these down into chemical substances which can be absorbed and utilized by the body. This breaking down process is carried out by enzymes found in the various digestive juices. The secretion of these juices is stimulated by the smell or taste of food, and or even by the thought or sight of it. On the other hand their secretion can be inhibited by tension, fear, anger, excitment or even unpleasant sights or smells, all of which interfere with absorption due to lack of juices.

The digestive process starts in the mouth where the food is mixed with saliva by the chewing action. The chewed food then passes through the oesophagus, where chemical substances in the saliva begin converting its carbohydrate content into sugar, and then reaches the stomach which contains acidic juices. These juices help to break down the protein and fat content during the time that the food, now known as chyme, is stored there. The length of time that the food spends in the stomach depends on the type of food ate and the size of the meal. A small meal should pass out of the stomach in 1-4 hours. Carbohydrates, such as cereals, bread, fruit or fruit juice, leave the stomach quickly, whereas a meal high in protein leaves even more quickly than one which is high in fats. Food which is a combination of protein and fats remains in the stomach the longest, so satisfying the appetite, which in turn cuts out the need for in-between-meal-snacks. The chyme then moves on into the duodenum which by contrast contains alkaline juices. Here the digestion of the fats and proteins continues and the final breakdown of the carbohydrates into sugars occurs. From the duodenum the food, which is now in liquid form, enters the small intestine where the protein and fats are finally broken down and then most of the nutrients pass through walls of the small intestine to be carried away by the bloodstream to be utilized in the body. The reminding passages into the large intestine where the balance of the usable nutrients together with the water content is removed, and the residual properly leaves the body via the rectum.

It usually takes a day for the food to pass right through the digestive system but this may be shorter or longer depending upon the type of food ateen and the efficiency of the system. A good, knowledgeable personal trainer will not only improve your physical fitness, but will also be able to keep you informed on matters such as diet to further enhance your lifestyle.

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Personal Trainer Insurance – Why Is It So Important?

If you're working in a teaching or trainer role in the fitness industry, such as a personal trainer, a fitness class coach, a gym instructor or anything like that, you are responsible for the health and safety of the individuals you are supervising and training.

Regardless of how much care you take to provide a safe training environment, there is always the possibility that someone under your supervision could sustain an injury that affects them on a long-term or permanent basis. If this happens, depending on the circumstances, they may be entitled under UK civil law to claim financial compensation from you.

If the nature of their injury is serious enough to affect their long-term quality of life or their ability to work and earn a living, you could be liable for the costs of their medical care for their loss of income. Potentially you could spend the rest of your life compensating them out of your own pocket.

It is for this reason that you need some form of insurance policy whenever you conduct teaching or training of any sort in the fitness industry, because then any compensation claims that are made by anyone you are liable for will be made against your insurance provider, not against you personally.

This is not just common sense, it is a legal requirement. Individual trainers and coaches, depending on their circumstances, might not be financially equipped to provide significant long-term compensation to any claimants. This could not only doom the trainer to spending their career struggling to meet a debt, but leave the claimant uncompensated and without the financial means of maintaining their quality of life if their injury or health problem deprives them of their ability to earn an income. It is precisely for this reason that the law requires fitness industry professionals to have an insurance policy with a properly registered insurance provider, as the insurance provider will have the means to fulfill any successful compensation claims.

It is usually only the self-employed fitness training professionals, like freelance personal trainers, who have to take out their own personal insurance policy. If you're under the contracted employment of a third party like a gym or a health and fitness center, the insurance will be their responsibility.

Note that if you are renting a space on the concessions of such a third party for a class or training session that you are running as a private enterprise, this is not the same thing as being an employee of that third party, and you will need to arrange your own insurance policy as their one will not protect you.

When I was at University, two different groups of lads I knew were running a boxing club and a kickboxing club for students out of the University's sports center.

The coaches of the kickboxing club had filed themselves out an insurance plan wherein an insurance provider would assume all liability for any claims in return for an annual fee. Each student who joined the club at the start of the year was charged a small joining fee to allow the coaches to fund the insurance deal.

The other lads who were coaching the boxing club did not bother with any insurance policy whatever. No one was ever seriously insured in that club that I am aware of, but if one of the students had ever received a nasty blow to the head that had infected brain damage or something and had left them unable to continue their studies and pursuit a career , those lads coaching the club would have been badly affected financially for the likely rest of their lives, if the injured party or their family had successfully claimed compensation.

So if you want to work for yourself as a personal trainer or anything similar, make sure you fulfill your legal requirement and sort out an insurance provider for the benefit of yourself and those under your care.

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Best Back and Biceps Workout

Has your exercise routine hit a wall? Have you not really noticed any muscular gains for your physique? If you're looking for the best back and biceps workout, you're probably stuck in the rut of repeatedly doing the same workout – not to mention it gets extremely boring! Although you may be training extremely hard, all that hard work is basically getting wasted because your body has become very accustom to your routine. To avoid this, you need to hit your muscles at new angles so you trigger different parts of your muscle fibers for larger gains in muscle mass. Try adding these three exercises to your bicep routine for some variety and to get back on track building lean muscle mass.

Move # 1 – Guillotine Curl

This take on the already effective standard cable curl is a way to hit your arms from a completely new angle. For most bicep exercises, your upper arms are typically parallel to your torso and your curl the weight from your waist up to your chest. For the Guillotine Curl, your upper arms will be perpendicular to your torso and you are curling the weight from a high cable towards your body. By doing this, your providing a new stimulation to your muscles that provides new results.

You might want to grab your Workout Gloves first. Then to perform this exercise, attach a straight bar to the top of the cable pulley. Grab the bar with both hands and get down to the floor with your feet facing away from the pulley. Lying on the floor with your arms extended, curl the bar to your forehead while squeezing your biceps and release. Perform 3 sets of 12-15 reps.

Move # 2 – Lying Dumbbell Curl

For this exercise, you are placing practice all of the stress on the bicep muscle by lying down on the bench. By doing this, your arms have a larger range of motion and it provides a stronger contracting on the bicep muscle.

Begin by lying flat on a bench with a light dumbbell in each hand. Have your arms placed towards the floor so they are perpendicular to your torso. Curl the weight up to your shoulder, contract your bicep, and return to the starting position. Perform 3 sets of 10 reps.

Move # 3 – Reverse Grip Cable Curl

Something so easy as switching your grip enables a huge change in your routine and provides massive gains. This curl gives constant tension in your arms because of the cable triggering your biceps and forearms.

Attach a straight bar to a cable pulley at the ground level. Grab the bar with an overhand grip, and curl the weight towards your chest. Return to the starting position, and perform 4 sets of 8-10 reps.

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How To Choose A Gym – 5 Tips To Get Started

If you're not already a member, how to choose a gym may be a question you're asking yourself. Gyms and fitness centers seem to be on every city block these days, but not all are created equal! Just as you should have goals in mind for individual workouts, you should consider what qualities you're looking for in a gym or fitness center.

1. Location, location, location. I always recommend trying to choose a gym that's closest to your home, work, or a place you frequent on a daily basis. You eliminate the amount of effort needed to get to the gym! Do not make it difficult to get there, because you may try to turn that into an excuse for not going!

2. What are your goals? With workouts I always advise clients to set big goals but have realistic expectations. For example you may want to lose weight and that's great. Having a gym membership is not going to accomplish that, doing the work will! Are you using the gym for group exercise like taking spin class, or are you more interested in weightlifting? Choose a gym that suits your needs.

3. You get what you pay for is not always true! Do not be fooled by forking over a ton of money each month for a spa like gym facility if you're not going to actually use all the amenities. Some of the small independently owned gyms are much more reasonable. Sure they may not have all the bells and whistles, but they get the job done!

4. Take if for a test drive! You would not by a car without taking it for a spin. All gyms offer free or very inexpensive passes to try out their facilities. I suggest getting a week long pass and going on different days at different times. You'll be able to see just how crowded the busy times are as well as keep an eye out for cleanliness of the facility. They all look clean and in perfect working order when no one is in there, but when it's busy some places tend to lack attention to cleanliness.

5. Are they trying to take your money, or help you reach your goals? Every gym needs to sell memberships to stay in business. The dirty little secret is that they are highly on most new gym members to NOT use their facilities after a short time period. This is why they try to sell you year or two year long plans. Ask what free services they may offer if you sign up. Most gyms I've seen offer free fitness consultations and one or two personal training sessions. Again, the gym expects that you'll never actually use them, but you should! Have questions in hand and use this personal training advice as the motivation you need to get bigger biceps or just get you going off to a good start!

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Why Staying In Shape Is Easier Than You Think

Regular exercise is the best way to stay healthy and get into shape. The benefits of exercise go beyond just the benefits of larger muscles and more endurance. Exercise can also relieve depression, give you more energy throughout the day and help to maintain a healthy body weight.

The great part about exercise is that you do not need to belong to a gym to reap its benefits. A good workout routine can be accomplished at home, with almost no equipment.

Exercises

Doing aerobic exercise (also called cardio) strengthens your heart and lungs. It will help to prevent heart disease. Because aerobic exercise involves keeping the body moving, you are only limited by your imagination on how you can do this. Some common cardio exercises are jumping jacks, jogging in place, jumping rope, step exercise, walking and running. Notice the only one in the list that needs special equipment is a jump rope. You do not need a lot of expensive equipment to stay in shape.

According to the Center for Disease Control (CDC), one needs about 150 minutes of moderate cardio per week. While that sounds like a lot of time, the CDC adds that it can be broken up into increments of as little as 10 minutes per session. If you do more intense cardio, the total weekly time can be cut into half to 75 minutes. The recommended times are the minimum, anything beyond those times is more beneficial.

Strength training is also important. It keeps your muscles healthy and strong. The two most basic strength-training exercises include push-ups, sit-ups, pull-ups and crunches. At the gym your exercise routine should also include weight training, such as curls with hand weights and chest presses.

However, if you do not have access to a gym, you can always buy your own hand weights, or even use heavy objects around the house. Exercise does not have to be expensive.

Workout Plan

Your workout plan can be as simple or as complicated as you want. A very basic plan includes doing a cardio workout one day, then strength training on the next day. Alternating the muscle groups you exercise daily will give them a chance to rest and to reduce your chances of injury. Remember that your muscles build up when you are resting, not lifting weights. The best resource for an effective, personalized workout plan is a personal trainer. However, trainers can be expensive. A simple Google search for “workout plans” will bring up thousands of results. Many websites offer free plans.

Fitness tips

Stay hydrated! There's not one process the human body performs that does not require water. Drinking water throughout the day is highly recommended. But when you're working out you must increase your water intake to compensate for loss of fluids.

Track your progress. Keep a simple record of your run times, weights used, etc to keep yourself moving forward. Your goal should be to always improve.

Take the stairs. If you have the option between an elevator and the stairs, spend the few extra minutes to take the stairs. It does not seem like much, but walking up a few flights of stairs can really strengthen your legs.

Finally, do not get discouraged if you're not seeing immediate results. You're still reaping the benefits of exercise. Any exercise routine takes patience and commitment. Stick with it and your body will thank you.

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Your Personal Trainer

Everyone naturally wants to be a happy and healthy individual. It is within our being as humans to strive for satisfaction and comfort. To be satisfied with oneself is actually harder for Americans to obtain than you would think. We all share in the pursuit of something better. To be better and to live better. If you are in the gym trying to be better and it is not quite working, then maybe a personal trainer is the solution you need.

Your personal trainer should be exactly that, a trainer of your person. There is trained and there is untrained. He or she should be training you in health and fitness, and the more time you spend together, the better understanding of living a healthy and fit lifestyle you should have. Having a personal trainer is beneficial to your well being in so many wells. They can literally be your everyday source for stress relief.

A good health and fitness coach should be able to tailor a specific workout plan in line with your fitness and health goals. They are knowledgeable in more ways than just exercise; a health and fitness coach should be able to provide you with the best dieting advice as well. Having the support of a trained and experienced individual can be the difference between getting in shape and wasting your time at the gym with mediocre workouts. Usually the case when someone does not have a personal trainer and they are trying to lose weight they hit a plateau in their fitness goals and nothing they try sees to work. Ordinary people sometimes just simply do not know how to exercise properly. Personal trainers can evaluate what you had been doing wrong and provide that extra push in order to get you out of the rut.

Working with a fitness expert is somehow the best way possible to get fit and improve your overall health and well being. Trainers provide critique in your form when exercising so utilizing your energy output for maximum fat burn and muscle building. They keep you committed and motivated just with their energy alone. If you stick with them, personal trainers guarantee that you will reach your health and fitness goals.

Get out of the rut and hire a wellness coach. They provide trial periods as well so that you can find the perfect fit. Anyone and everyone can benefit from spending time with a personal trainer.

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Total-Body Workouts: The Effective Way to Tone Your Whole Body

Have you ever thought of how you can improve your body appearance? In most occasions, the answer is yes, but did you take the initiative to live your dream? Probably not. The perfect method that guarantees a model body is exercising. Exercising not only gives you a perfect body but it also improves your general body health. There are many reasons why people exercise with some basic training to shed weight while others do train to tone their muscles.

However, irrespective of the reason why you attend gym, the final product is the same, a great body. Many people think the only way you can have a model body is by taking supplements or steroids but there is no truth in that. Steroids and supplements may have side effects on your health and that, affect you negatively. The safest and effective way to tone your muscles is through total body workouts.

Total body workouts are training and routines that help you stay fit, energetic and healthy effectively. The focus of the total body exercises is on the whole body rather than a single muscle. Planning an effective total body workout plan would help you tone your whole body from your shoulders to your calves. Exercising on total body exercises leaves you with a 100 percent feeling of satisfaction and body balance. This involves simple steps and exercises that you can undertake without overworking a single muscle of your body.

Total body workouts begin by preparing your body and ends by cooling your body after exercising. The workout procedure starts with warm up exercises designed to get your heart pumping and your blood flowing and ends with stretches designed to help your body cool down and relax.

Guideline on the effective total body workouts plan

Warm up exercises: Warm ups exercises are necessary because they get your muscles ready at the beginning of your routine. Warm up up the blood to flow to your muscles and then, prevent premature fatigue and muscles injuries. Some of the warm up exercises that you should include in your body training include squat and press. This is because the movement of you body involves your shoulders, chest, abs, glutes, legs and back and then, the ultimate total body warm up workouts.

Whole body workouts exercises: When working on your own body, you should exercise every muscle in your body with the same intensity. You should not accord more preference to some muscles even if you consider them more important. Instead, exercise all your muscles evenly. Your total body exercise plan should include back strengthening exercises, chest, biceps exercises, triceps, shoulder, leg, glutes, abdominal and lower back exercises. You should understand that each of these muscles is important in building strength and making your body appear toned effectively.

Total workouts stretches: Most people tend to avoid these exercises but they are equally important. Stretching out your muscles after workouts helps to prevent cramps and injuries while also promoting overall body safety and strength.

Although time is a scarce resource to most people, you should effectively plan your total body training to include three body total workouts segments of warm up, body workouts and stretching. Total body workouts encourage healthy and effective exercising, which improves appearance and strength.

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4 Soccer Training Tips for Success

Trying to be the best Soccer player you can be? Training night and day, rain or shine? If you're super committed then that's great for you, you're gonna go far, but it's important to not only train hard but also train right.

If you're putting in the hours but not using the right methods, that could severely limit you in the long term.

Remember, the key to long term improvement is focused practice, and that means you have to really be trying to get better and pushing yourself in areas you are not comfortable with.

Here are four training tips that will get your game to the next level:

1. Get lots of touches – you need to avoid practices or “drills” where players (especially you) are standing around for long periods of time without touching the ball. Shooting drills can be much like this. If you have your team lining up to take shots and there are 10 of you, 90% of your time is spent doing nothing. This is not an efficient way to get better! Make sure you get lots of Touches at practice by doing possession drills or short passing.

2. Practice at game speed – try to improve your playing speed and work hard at practice. Sometimes it's easy to just take it easy, but this can not actually make you a better player! Make sure that you fight hard for the ball and play fast like you were in a game. Remember, the average time of possession for a premier league midfielder is 1.7 seconds. Play as fast as you can!

3. Limit your Touches – placing limits on yourself is a great way to improve other aspects of your game. If you're right-footed, try playing with only your left foot. This will improve your wrong-foot skills and help you out in games. Having a good left foot will not only make you more versatile, you will also be less predictable and opponents will have trouble predicting what you might do. Also, try to play one-touch or two-touch as much as possible, do not get into the habit of dribbling around casually because opponents in games will not let you do this!

4. Work your weak points – it feels natural to go to practice and do what you're already good at, but if you want to fly you have to fall first. The best figure skaters in the world are the ones that fall most at practice, and Soccer is no different. You have to develop the skills where you are weak in order to become more well-rounded as a player. If you are poor at dribbling, dribble a little more in training. If you are bad at turns, work on turning defenders and getting out of trouble.

Following this advice is all about really pushing yourself to get better and not just being lax in your efforts. If you try your harder and really push yourself out of your comfort zone, you will start to see great results.

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Three ‘Top Secret’ Golf Stretches to Quickly Add 30 Yards to Your Game

If you're like most golfers I meet, you're always looking for ways to get more distance in your game. Whether it's off the tee with your driver, with fairway metals and hybrids in the fairway, or trying to squeeze a few more yards out of your scoring clubs, gaining 10, 20 or even 30 more yards would actually help bring your scores down and make your total golf experience much more enjoyable.

So what is the fastest, simplest and most effective way to gain more distance without spending a fortune on the latest, greatest equipment technology, more golf lessons, and / or beating more buckets of balls on the range? As a physical therapist, golf-specific fitness and performance consultant for more than 25 years, I have found that you need to improve functional rotation mobility in two key areas of your body for the increased yardage you are looking for in your game.

1) Middle (thoracic) spine

2) Hips

The physical laws of the golf swing explain how slight increases in rotational speed (1 mile per hour) within your core (hips and spine) will generate much larger gains in swing speed (10-40 miles per hours) and and more power through theitting zone. Faster speed and more power through theitting zone all translates to greater compression forces to the golf ball to make the ball fly farther.

Functional mobility for improved rotational flexibility (range of motion) in your middle spinal and hips is attained through a blend of joint and connective tissue flexibility training with golf-specific strength training, and golf-specific, bio-mechanical swing re-education.

Here are three terrific golf flexibility exercises that, when done properly and consistently, will most efficiently improve your rotational range of motion in your middle lane and hips. I call them my 'Top Secret' stretches because I've never met any golfer who's ever performed these flexibility exercises in the way that I teach them.

1) The Spine Extender

  • Lay on your back with your hips and knees bent so your feet are flat on the floor.
  • Place a 12-inch long, 1/2 thickness, 6-inch diameter foam roll horizontally across the middle of your spell.
  • Clasp both hands behind your head as you gently extend your middle spine over the top of the 1/2 thickness foam roll and allow your head and arms to relax completely to the floor.
  • Hold this stretch for at least 10 full golf swing visualizations picturing yourself hitting perfect, full swing drives (or any club you choose) at least 30 yards longer than usual – making sure that you wait long enough to experience the positive, emotional 'feeling' of hitting a great golf shot, and allowing that feeling to sustain for at least 15-30 seconds before redirecting your visualization towards your next full swing.

2) The Spine Twister

  • Lay on your back with your hips and knees bent and your feet flat on the floor.
  • Position your shoulders and arms on the floor at 90 degrees angles away from the sides of your body.
  • Slowly twist your knees and spine to the left making sure that you keep your right shoulder / arm resting flat on the floor.
  • When you reach a comfortable, rotated stretch in your right shoulder, chest, spell and hip, then reach down with your left hand and apply gentle downward pressure on the top of your right knee to add extra stretch as needed.
  • Hold the gentle stretch for at least 10 full, ideal, golf swing visualizations picturing full swing shots that are flying directly at your intended target and with at least 30 extra yards in total distance.
  • Then, slowly return to the neutral, starting position and repeat the stretch in the opposite direction.

3) The Hip and Spine Twister

  • Start face down on your hands and knees (quadruped) position.
  • Reach your right knee as close to your left hand as possible and touch your right knee to the floor.
  • Lift your left knee and cross it over the top of your right leg before touching it to the floor.
  • Drop down on your elbows, then slowly slide your left leg back behind you along the floor until you start to feel a gentle stretch in the back of your right hip.
  • Finally, place your right hand behind your head and slowly twist your right elbow, head and upper torso up to the right as far as possible feeling the increased rotational stretch in your middle spine and the back of your right hip.
  • Hold the complete spell twist for one full swing visualization then slowly untwist and repeat 10-20 repetitions attempting to gradually twist farther on each repetition.
  • Then, uncross your legs to the quadruped position and repeat the exercise in the opposite direction.

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Health Tips for Office Workers

Working in the office all day automatically leads people to live sedentary lifestyles. Many spend several hours working on a desk or typing on a computer which will cause their metabolism to slow down and develop common body pains. They also tend to snack and eat a lot, often resulting to being overweight or even obese. There are a few guidelines that you can follow to stay fit and healthy regardless of your type of job.

1. Drink more water. Start by cutting out soda and other sweetened drinks then taking in water alone. Water will prevent dehydration and disease as well as boost the way you perform mentally and physically. Doctors recommend that people take at least 64 ounces of water daily to keep their body in optimum condition. After drinking coffee or juice, drink a full glass of water immediately afterwards. Water also keeps you feeling full so you do not snack unnecessarily.

2. Snack right. Working on a desk all day can cause unhealthy eating habits. Start by eliminating snacks that are full of sugar and salt. Also stay away from the vending machine which usually online serves junk food and candy. Start packing healthy snacks like fresh fruit, nuts and chopped vegetables. Drink a full glass of water when you feel hungry to avoid overeating.

3. Keep the work area clean. Practice good hygiene in and out of the office. Make it a habit to clean up your desk and put things in their proper places before leaving for home. The work space should be free from dust, dirt and other objects. Keep a hand sanitizer and mask then use regularly to prevent germs and disease-causing agents.

4. Choose the right furniture. Pick the right furniture such as a stable chair and a desk of the right height so you maintain proper posture the whole day. Also add lights and lamps to your space as necessary to protect your eyes. There are special devices that can prevent problems like lumbar or lower back pain, carpal tunnel syndrome and eye strain.

5. Take a walk. Regularly take a break for 5 to 15 minutes after every 3 to 4 hours to rest your eyes and muscles. Also make it a habit to urinate even if your bladder does not feel full. During lunch break, take a brisk walk outside the office to enjoy the scenery and fresh air for 10 to 20 minutes. Talk to officemates during lunch break to unwind. Avoid playing computer games in between.

These tips will keep your body and mind sane and safe for several years. And if you're feeling signs of body pains and discomfort at work, call your neighborhood chiropractor for further help.

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How to Switch to Barefoot Running Shoes

There has been a lot of debate over whether barefoot running is indeed beneficial to runners. Recent researchers seem to have proven that running barefoot or even in the minimalist shoes is actual harmful and causes more injury to athletes.

However, there are also many evidence showing people are trying to switch to barefoot running but that is usually the cause of injury if it is not done properly.

There are three important steps to look out for while transiting from the traditional cushioned shoes.

First, you will have to watch your body posture alignment and positioning. The focus is to consciously align your body over your mid foot area as that will encourage a forefoot landing as an important way to run with barefoot shoes, or even the minimalist shoes.

With the correct posture alignment, this helps you to focus and draw inner strength from your core muscles. There there are many cases where the correct posture improves your endurance running since the correct muscles are in use and not weighing your whole body down.

The next step to watch for is the foot landing balance. If you are able to get the right posture from step one, your body naturally adheres to a better foot landing, which is to land on the forefoot. Besides, the proper use of the core muscles advances muscle fatigue and this will help improve the overall running performance.

The last step is shortening of cadence, which is the number of times your feet comes into contact with the ground within a minute. If you have successfully shortened your cadence, you would have achieved about 180 steps per minute or even more. If done correctly, you will also notice a slight leaning forward at the ankle when your feel lands.

A shortened cadence also helps conserve energy and this is also another factor in helping runners improve on their endurance running.

If you have been on the traditional cushioned running shoes and trying to switch to barefoot shoes, or minimalist shoes, there are many other tips to watch for. Transiting slowly to minimalist shoes is very important as you have to get your body aligned and used to the minimal support offered by the shoes.

It is also important to build up your strength slowly and of course, proper stretching at your calves and Achilles tendon is very important as this bare-form running uses more of the calves muscles. Most importantly, be patient with your transition and let your body adjust and allow time to heal you encounter pain and sore after trying out the minimalist shoes.

Normally, the usual sore and tired muscles are quite common after your workout. However, if you experience pain in the bone, joint or soft-tissue, it is very likely a signal of injury and you may need to seek medical attention.

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