Browsing: Personal Training

Why a Personal Trainer Needs Insurance

Some individuals question if they will need personal trainer insurance. As a personal trainer, you're starting a journey that will take you to many places and help people end up being healthier and stronger. You have fulfilled your personal trainer courses and received your personal trainer certification. Congratulations on helping make people healthier and more happy about their physical physiques!

After putting work into developing your business and becoming a personal trainer, you need to make the same effort into protecting you and your business. There are some risks that are not worth taking with a small business. One danger that can be taken care of is having a trusted insurance.

Consider a scenario such as this: Your customer shows up not prepared for the workout on that day. They are not completely engaging and placing minimal energy into the workout. They're looking for an excuse not to push themselves. You get on the fitness treadmill machine, and then they slip and fall. You swiftly jump to their aid while many other health club customers look on. You're doing your best to ease and comfort them and examine for injuries. They tell you that they can not move however, you see no visible signals of broken bones or reason not to stand up. They're finding their excuse not to come back.

You spend the reminder of the time assisting them and icing the perceived harm. You have the client examined and the customer goes to the emergency room for X-Rays. The diagnosis is deep bruising and irritation. The client has now accrued medical expenses and they are getting council from family and friends that they're not responsible.

Legal counsel could have hired and suggest that you pressed your client to hard and did not train the customer appropriately on the precautionary features of the treadmill. At this point you start to stop thinking about the joy of personal training and your mind races. You consider the outlay of cash and precious time you'll need to put forth for this customer circumstance. You may have time but you do not have the funds to fight this by yourself. You are concerned that you may have to quit following your dream due to 1 client. The frustration takes hold and you've got uncertainties that you are in the suitable occupation.

Is it worth the risk? Of course it is! This is your dream occupation.

Take time to safeguard what you have and the time you have put into it. Here are several things you can do to protect yourself: practice and abide by good risk management techniques for personal training, have a dialogue with the gym owners and management about their basic safety guidelines and procedures, recognize the fitness center owners insurance and liability to accidents , study and invest in your own insurance policy from A + rated organizations, and have users sign a document documenting the would-be hazards and your indemnification of them.

To conclude, do not forget about the core factors why you got engaged in the personal trainer business. Protect yourself so your dream does not become your worst nightmare.

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Stop Low Cost, High Volume Gyms From Taking Your Members

Everyone is looking for a piece of the pie in the fitness industry. Low cost, high volume (LCHV) gyms have emerged as a means of appealing to budget conscious consumers. These gyms, as the name implies, offer low cost membership fees with a high volume of fitness equipment; however, customer service often lacks as well as one-on-one fitness instruction. Use your gym management software to your advantage by tracking member behavior and implementing retention strategies.

Promote Your Fully-Staffed Facilities

Gym newcomers may think it is a no-brainer to join a facility that is cheap and open when they need it with a good selection of equipment available for them to use. These are exactly the members who should not join these gyms! Gym newcomers often begin their fitness routine with a gung-ho attitude; however, they soon may grow frustrated with the equipment without proper instruction. LCHVs' lack a personal touch, which is imperative to keeping new members engaged and motivated with their fitness routine.

Full-service gyms are staffed with professionals, who are available to assist members with proper use of equipment, developing fitness routines, and even providing a spot when needed. Traditional gyms are also able to provide group fitness classes and other programs that work to keep members excited about working out and motivated to make exercise a part of their daily routine. LCHVs often control costs by limiting their floor staff, professional trainers, and fitness classes. Traditional gyms can combat LCHVs by promoting their customer service and professional staff.

Promote Your Equipment

Most LCHVs are stocked with a large quantity of equipment and machines. They often tout that their members do not have to wait for their favorite machine and that their facilities offer unmatched convenience. Both of these are great selling points; however, it is the quality of the machines and equipment that is lacking. Most LCHV facility managers will tell you that stocking a gym with a large quantity of machines comes at a hefty price tag. Constant maintenance and repair on the equipment is an additional cost consideration; therefore, many LCHV gyms chose to stock their gyms with low-tech, low maintenance machines and equipment. Most traditional gyms are able to offer their clients up-to-date equipment that receives regular maintenance and repair. You should highlight this fact in your promotions.

Promote the Value of Your Gym Membership

LCHVs offer extreme discounts on memberships, which bring in a large pool of members. It also allows for an inherent marketing strategy – cost savings. These members may or may not be committed to their fitness routine. They are attracted by the price; however, some may lack true motivation. This is where your full service gym can come in and regain the market share.

Get Member Insight From Your Gym Management Software

You can use your gym management software to keep a constant tab on member habits. You can run reports to identify “at risk” members and create promotions directly targeted towards them. Your promotions should tout your built in support system, which is provided by staff and members, alike. Your members need to understand the real value of your gym.

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Fitness Tips for Online Workers

In this era of Information Technology, constant work using computers has caused many health problems to the online workers. Computer Vision Syndrome, eating disorders, stress and anxiety, sleep disorders, various kinds of addictions are some of the ailments prominently found among this group. Inflammation of tendons in hands, shoulders and legs are very common among online workers.


To keep yourself healthy and productive, follow the ergonomics path. Often it has been found that the computer set up itself becomes a health hazard for people working with computers. Position you computer and the chair in such a way that it does not become a cause of strain to any part of your body. Ensure that the computer room is adequately illuminated. Also ensure that you often shift your position in the chair. Work posture and distance from the computer is very important for keeping you free from strain. Placing monitor below the face level strains your eyes, neck and shoulders. Your legs should be on the foot rest of the computer table because swinging legs from your chair strains your back and shoulders.

Protect your eyes

Sitting before the computer All the day with eyes glued to the screen is not a healthy practice. It can trigger headaches and cause Computer Vision Syndrome (CVS) apart from fatigue. The American Optometric Survey of computer workers has reported that the most frequent occurrence of vision related problems are among computer workers. Best way to tackle this is to take your eyes off the computer screen repeatedly and give it some exercise by rolling it. Blinking the eyes at regular intervals and splashing water over the eyes is also effective.

Be disciplined

Discipline and punctuality are two major factors that keep you one step ahead of others in life. Fix a time for all your activities like doing a job, eating, doing exercise or sleeping. Follow the program religiously. Looking back, you will have no regrets.

Exercise regularly

You do not have to invest in costly equipment for your daily exercise. An every day brisk walk in the open yard would take care of that need. You get lot of fresh air to breathe, the discomfort of your shoulders and fingers disappears and you get a diversion of attention from your job for some time. All these give a refreshing effect to your mind and body.


Have a balanced diet. Food rich in vitamin A, B and C takes care of your overall health. Therefore, milk, leafy vegetables, fresh fruits and soya products should form part of your daily menu. It also protects your eyes from many disorders like Computer Vision Syndrome, night blindness, cataract and corneal drying. Drinking green tea is said to be good to guard against radiation effects.
Vent out stress

Keep yourself engaged with one of your selected passions that give you knowledge and entertainment. If you are interested in music play your flute or simply listen to a soothing music. Go for the movie that you wanted to see for a long time or read a book of your liking. All these activities that can heal you of stress.

Enjoy your weekly holiday

In a 24×7 situation, online workers tend to forget the names of days. Spare one day in a week for yourself. If you are married give one day to your spouse and children. If you are unmarried, keep that day for yourself. If possible go for an outgoing leaving your computer at home.

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Uncovering the Lost Art of Personal Training

Personal Training – A lost art form

The evolution of fitness and exercise programs has been drastic over the last fifty years, picture a frumpy Charles Atlas vs. Arnold 20 years later. From a performance standpoint, world records are broken every year. Football players get faster and faster, while simultaneously becoming more massive. Science continues to develop, and we understand more and more about the human body, then learning cooler ways to make it grow or become more explosive. A good personal trainer stays on top of such science, and finds a way to incorporate new techniques into achieving your goals. However, a great personal trainer understands the meaning of motivation, and compassion. The science can take a back seat to hard work. The trick is knowing how to get trainees to push themselves well beyond their comfort zone while remaining to be a like-capable individual. If you can not push people to the next level … then you're useless. If you can push but they hate you … you will not be successful. To find balance, a trainer needs to be experienced in the fitness realm and honest in every possible way. By keeping your words true, good or bad, trust is developed between trainer and trainee and that rapport will carry you through the demanding times.

Personal training has become slowly watered down in it's quality and understandably so. Tons of people like working out, and tons of people want to make money doing what they like. As a result, they figure, “Hey … I'll try to make money by helping people work-out!” They sign up for an online course, and go apply for a job at Work out World where the gym charges is clients $ 70 per hour. I purchased one of these courses and could not get past the chapter where they carefully explained what type of physical contact is “OK” and what is not. If you do not understand what's appropriate with respect to physical contact, then your are a dumbass and you have no intuition. You probably should not be a trainer anyhow. It seemed like these courses were more about anti-law training than they were about motivation or exercise science. The truth is, you can not teach someone how to be a trainer; the necessary qualities are slightly abstract.

Experience in the field is obviously necessary. I've been a fight trainer and fitness trainer for 12 years. I was a hard-core athlete since the age of 12. Without being exposed to hundreds of different kinds of training and feeling each of them, I could not possibly relate to my students. For example, when I teach a yoga technique, I make it clear that I understand what my trainee is going through. “Ignore the burning feeling in your groin, and breathe deeply into the tension in your back that results from this posture.” They understand that I've been there before, and that I've pushed through exactly the same barbers that they face. This not only cultivates trust, it shows that you know what you're talking about!

Passion is something that simply can not be taught. As a fight trainer, I CAN NOT STAND IT when my students throw sloppy punches. I yell and scream like a maniac! I will make them perform the same punch over and over in slow motion until they do it correctly … I do not care if it takes 1000 repetitions! You can not teach someone how to care about the results of their students. Many are happy to just say, “Good job! Niiiiice rep!” Then they take their money and go home, having given you little more than a pep talk. When it comes to lifting weights, you're going to get some results regardless of your form. You could also just head out to your back yard and lift a rock over your head and get something out of it. When it comes to technique directed instruction, you really need someone who gives a crap about performance. I have a salsa dancing coach named Katie, and she's fantastic. Part of that is her love for dance in addition to her love of passing it on. She can pick out the smallest flaws in my form and correct them. Subsequently, my hips then sashay out of control … until she tells me that I look too feminine and corrects that issue. The bottom line is that to be a great trainer or teacher of any sort, you have to truly care that your student is able to develop as a practitioner. The first time that I do not care about the power behind one of my students kicks, I'm going to retire.

The last element that I'm going to touch while not only makes you a better personal trainer, it's also just a basic part of being cool and being a like-capable person. Be honest and as real as you can possibly be! When one of my students throws and ugly punch, I'll say, “That was absolutely terrible.” If they do it again, I'll say, “That was even worse.” If I know that they can punch harder, I'll ask them why they are punching like such a baby today. I do not sugar coat anything, because my communication is not real if I do! If my words are my currency, I want them to be worth something. I refuse to pretend that I'm getting the result that I want without it's really there. This is not just an excuse to bark insults at your trainee. This is your opportunity to point out what they're doing wrong and teach them how to correct it. Later, when they perform the technique correctly and I yell and scream their praises, they know that I'm not just boosting their ego. I have no problems telling them when they're terrible, so if I'm yelling “Great job,” they know that I mean it! If it's a tough process getting them to do something correctly, I express honest relief in my words. For example, “Thank God … I thought your uppercut was going to suck forever!” This allows me to communicate on a very real level with my trainees, and they appreciate it. If they are paying you for training, they want to improve themselves. It's up to you to make sure that happens, and communication is vital.

Here's where it get's interesting: honesty does not just include communication relating to the training itself. I take this to a degree that is almost a little out of control. For example, earlier this week, I was wrapping on my students hands and I felt terrible. I was very hung over, and barely slept the night before. So I said, “Hey … I feel like crap so bear with me. Of course her response is to laugh, because crap like that is funny. Also, you do not want to just be a drone … issuing physical commands. By letting your students into your life a little bit, they become your friend and they realize that you're not entirely unlike them. If I have to fart, I'll say, “Hey, jump rope for a second … I'm going to go outside and let out a disgusting fart.” If it's on your mind, just say it! Honesty is incredibly powerful! There are times when I will make up an exercise on the spot and be fully clear about the fact that I do not even know if it's possible! “Hey try to stand with one foot on top of this medicine ball and do a one-legged squat.” If it's funny when they fall, then laugh at them! This is a practice that I employ not only in training, but in my every day life. Most people find it to be a refreshing break from the general dishonestly and hidden intentions present within other human interactions. Many times, people will train with you just to get a break from their every day lives, and being a straight-shooter is part of what makes this refreshing.

Whether you are looking for a personal trainer, or looking to be one, keep these things in mind. Personal training should not be a burden on the trainer or trainee. It should be a powerful experience that takes place with someone that shares a connection with you. You may have to shop around as a trainee and you may have to suck as a trainer for a few years before you get it. No matter what, stay passionate about the process and keep working hard. Love for the subject will conquer all combatants.

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10 Top Reasons You Need Personal Training As Part of Your Weight Loss Solution or Exercise Routine

Personal Training, Exercise Routine & Weight Loss Solutions

# 1 Motivation

People are mostly creatures of habit – it is simply the way the mind works. We leave so much to the autopilot inside, the one we've actually conditioned to make all our responses automatically, that personal training from a motivator can actually untrain your old worn out and inappropriate responses so that you make personal training changes in your lifestyle to make real progress, no matter what weight loss solution you follow. Motivation is probably the number # 1 reason you need to make personal training a part of your weight loss solution or exercise routine program.

# 2 Exercise Routine

There are so many different pieces of exercise equipment and variety of exercise routines, how do you know which is the right weight loss plan or exercise routine for you? Personal training can guide you because personal trainers know what results each exercise routine and piece of exercise equipment can give, and many can advise on nutrition as part of any weight loss solution. Personal training can really shorten the time it takes to achieve your goal on any weight loss solution or fitness plan.

# 3 Using Exercise Equipment Correctly

If you have been doing the same exercise routine regularly and not achieving the weight loss solution goal you had planned for, the chances are you may not be doing the exerice routine correctly. It could be that when you started, without personal training, that you were never taught the correct way of using a certain piece of exercise equipment or performing the exercise routine correctly. You will get results faster on any weight loss solution program or exercise routine time, if you get personal training to help you burn fat fast.

# 4 Diet Solution

Ok, so now you have your personal training sorted out and you are doing the exercise routine under supervision and following your weight loss solution to burn fat fast with advice from a professional. It is still important to know your own metabolism and the correct diet solution to accelerate your metabolism so that you can burn fat fast. The correct diet solution is important because you want to perform your exercise routine with optimal energy levels and also, to allow your muscles to burn fat when there are no “free carbs” (food from meals) around. When there is no carbohydrates fuel, anaerobic exercise routines force the muscles to burn fat into fuel for exercise and to repair muscle tissue long after you have finished your exercise routine. Personal training will help you train at the right time and just as importantly, eat at the right time.

# 5 A Tailored Exercise Routine

If you enjoy a sport but want to be “the best of the best”, not just looking for a routine as part of a weight loss solution to burn fat, but you are serious about raising your fitness, agility or strength levels to get better performance in whatever sport you play and enjoy so much, then you need personal training. A personal trainer will know a variety of exercise and nutritional diet solotion to best suit your individual needs. People come in all shapes and sizes with different metabolic rates, different skeletal structure and different body mass. Personal training is essential if you want an individually tailor exercise routine to make the most of what you've got.

# 6 Hitting The Wall

A lot of this is psychological in nature, where people in sight of the finishing line, “hit the wall” and lose energy, drive and sometimes even the hope of finishing the exercise routine or weight loss solution program. Motivation and drive from personal training can help you break through that wall. It is simply a stubborn inappropriate conditioned automatic response that needs to be broken so that you build a different belief system – a “can do” attitude, rather than “can not go on” attitude, that has stopped you failing every time you take up a weight loss solution or program to burn fat. It's motivation not to get started and to sustain your exercise routine and weight loss program but motivation to succeed and actually get the results your autopilot inner being has been displacing you of.

# 7 Information

How many of you have trawled the net looking for a specific diet solution, a specific weight loss solution, an exercise routine or where to get, how to use, or what is the best piece of equipment for a particular purpose. When it comes to fitness, healthy eating, diet solution, a personal trainer will be able to give you the answers you are looking for – and even if they do not know, they work with other professionals in personal training networks who will get all the answers you will need to get the results you want.

# 8 Rehabilitation

If you are coming back from an illness or an injury, personal training will take all these factors into consideration so that you do not overextend yourself in your exercise period or weight loss solution and make sure that your aerobic or anaerobic routine is complementary to where you are in your physical recovery.

# 9 Family Fitness

Why not involve the whole family, children also, into a personal training program suitable for each member of the family. It means more time with the family and it can be made into being a fun event at the same time, no matter what exercise regime, weight loss plan or fitness goal you are looking for. A professional can make personal training fun for each family member.

# 10 Beach Holidays & New Year Resolutions

How many of you have had an eye on summer and what to wear on the beach? How many of you are looking for that “beach body” you want to display in the sun? Personal training can help you achieve your weight loss goals, taking into account the time you have left until your holiday and the specific weight loss solution you are looking for.

At the turn of the year, we all think ahead to summer at a time of year when the focus is on eating and drinking more than we may usually do. Getting personal training in January can help you set your weight loss goals with tailor made routines to burn fat or fitness plans to ensure you stay fit and healthy no matter what you eat during the holiday festive season.

No matter what weight loss solution, diet plan or exercise routine you are looking for, personal training has so much more to offer than most people realize, at first glance.

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Identifying Your Role And Responsibilities As A Beachbody Coach

In the business environment there are many opportunities for people who're looking to get essential financial wealth through options which are found in the online environment. One opportunity which is gaining important need is found with tapping into resources which aid people in overcoming obesity and achieving their goals of greater personal fitness.

For an individual who has had success in overcoming their own weight related struggles or prides themselves on the importance of physical health, the possibilities found in such kind of environment could be many.

One opportunity is discovered while you look to become a Beachbody coach and use the affiliate based system which can assist you in achieving financial gain as well as helping others in their struggle with fitness. To understand all that could have been accomplished through this unique opportunity, it's significant to identify exactly what is expected of a Beachbody coach.

1. Marketing Products

Your first and primary job as an individual investing in this affiliate program is found with marketing your p90x affiliate program. This program is being developed to provide individuals with the steps required to maximize their exercise efforts and obtain incredible results in a very short period of time. When you combine this with the nutritional resources which'll be available through your affiliate program, you have the best blend of resources to aid in individual as a Beachbody coach.

2. Aiding Clients

The consequent responsibility people accepts as the Beachbody coach, is to guide their customers in discovering the best programs for them. Identifying detailed information on your clientele like age, health, and nutritional standing, will assist you in discovering the best p90x affiliate program for them and also required nutritional information. As a coach, its your responsibility to not only sell these products but help people in accomplishing their goals in the most efficient manner possible.

3. Inspiration

It is all about offering inspiration to the clients is the final responsibility of the Beachbody coach. What sets this affiliate program above the rest, is that it does not stop at the marketing and selling of the p90x associate as well as nutritional programs.

As a coach you take the next step in inspiration by regularly checking in with clientele and monitoring their rates of success. It will assist you with keeping in constant contact with clients who may require additional information or program aid. This will also help in improving your customer happiness so that additional clients may be referred to you when incredible success is achieved. Ultimately, your role as the Beachbody coach, is to represent a significant source of inspiration and aid to helping clients accomplish their goals.

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Proper Nutrition: A Vital Part of Any Marathon Training Schedule

When most people hear the words “marathon training schedule” they no doubt picture day after day of grueling training runs in preparation for the epic 26.2 mile race that lies ahead, and while this is certainly part of an overall training regimen, it is not the sole aspect.

Proper nutrition is also an essential component of any marathon training program and can significantly enhance your chance of success come race day. So, let's take a look at a proper marathon training diet, including foods that are essential, foods to avoid and the proper balance of nutrients recommended for those in training.

Marathon Training Schedule: Foods to Include

Marathon training, because of the toll it can take on your body, requires a proper nutritional plan to ensure you are getting all the nutrients you need. Included in this plan should be a proper balance of carbohydrates, protein and healthy fats, typically found in the following types of foods:

  • Water . Marathon training requires lots of running, and running produces plenty of sweat. To ensure that you are replacing this water it is imperative that you drink plenty of fresh water before, during and after your training runs.
  • Fresh Fruits and Vegetables . Fresh fruit and vegetables are ideal food choices for those in training. They are loaded with nutrients, and the carbohydrates they contain will give you plenty of energy to train.
  • Protein Sources . Protein is essential when training for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run.
  • Grains . Whole grains are an excellent form of complex carbohydrates – a mandatory component of any marathon training schedule.
  • Healthy Fats . When most people hear the word “fats” they immediately assume it is a training no-no, but healthy fats, from sources such as nuts and avocados are an important part of a runner's nutrition.

Marathon Training Schedule: Foods to Avoid

Preparing for a marathon is asking an awful lot of your body, so in order to ensure that it responds to, and recovers from your daily running sessions, you should try and avoid the following:

  • Fast Food . After a long day of work and training, you may be tempted to stop off for a quick bite, but you should definitely resist this temptation. Fast food is loaded with saturated fat and low-quality carbohydrates and should be avoided at all costs.
  • Frozen and Packaged Foods . Whenever possible, try to avoid frozen and packaged foods. Because of the packaging process, which often includes the addition of chemical preservatives and other non-nutritional additives, most of these foods have lost a great deal of their nutritional quality.
  • Junk Food . Foods such as soda, potato chips and candy have little to no nutritional value whatever.
  • Alcohol and Coffee . Alcohol and coffee should always be used in moderation, and this is especially true during marathon training. In fact, you'd probably be better served by forfeiting these drinks altogether, at least until after race day.

Nutritional Balance

When planning the nutritional component of your marathon training schedule, keep in mind that you should probably lean towards elevating your intake of complex carbohydrates. These substances are essential for energy and will help your body during very intense workout sessions. A good balance of nutrients for your marathon training program should look a bit like this:

  • Complex carbohydrates: 50-65% of your daily intake
  • Healthy, Unsaturated Fats : 15-25% of your daily intake
  • Lean Protein : 20-25% of your daily intake

The importance of practicing good nutritional habits as a part of your overall marathon training schedule can not be overstated. With daily runs that will start at approximately 5 miles, and gradually increase to 20 miles and more, you need to provide your body with the fuel it needs to maintain your health and eventually get you to the finish line.

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Kettlebells Are A Great Way To Increase Your Productivity While Working Out

A great way to alter your routine is add stuff to it, or add additional weight to it. Kettlebells are perfect for that, they are balls of iron with a handle attached to it. Having the handle makes the kettlebell easy to use in virtually any exercise that you do. Over time, muscles that are not normally targeted will become stronger giving you a more natural look.

If you were doing squats in your routine than you can add in kettlebells quite easily. First off, grab a kettlebell by the handle with both hands and hold it behind your back. Keeping your back straight, continue doing squats as normal. You will notice that you will tire out faster which means the extra weight is doing its job, holding it behind your back also helps in your form as you are doing the exercise.

When it comes to the size of the kettlebell there are a few different ones. I'd pick one of the smaller ones if you're just starting up though. By picking a larger kettlebell you can get hurt pretty easily because you are not used to it. When you include a kettlebell into your routine you are going to target muscles that you did not use before, and you'll feel them after your workout, even the muscles you did not know you had a bit tender. Once you get used to it than you can advance yourself up to the 20 kg or even the 24 kg model. There are a few larger ones out there, just get what you are comfortable with. Once you are comfortable with a few of the exercises you can change things up and include kettlebells in other routines.

You need a strong core in order to do anything with the rest of the body. You can do snatches with kettlebells to increase your core strength quite easily. Hold the kettlebell with both hands between your legs in the squatting position, next use your body to lift yourself, bringing the kettlbell up at the same time. Keep your arms locked and swing the kettebell up over your head. This exercise is a replica of what is needed for most sports making this exercise pretty good to have in your routine if you're an athlete. Another good thing about using kettlebells is that your grip will become stronger from manhandling pieces of steel all day which is a added bonus.

Effective training is a must as an athlete. Kettlebells provide resistance where you would normally not have resistance. While playing sports you will find that you will encounter resistance in similar ways. Kettlebells are also great for the fact that they are cheaper than home gyms and they are quite durable.

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The Wise Choice of Miramar Personal Training

Have you visited Florida laTely or if you are a resident of Broward County do you know what the city has to offer? If you're traveling south via the Florida Turnpike, and venture past Hollywood Florida you'll see and exit for 199th Street. This exit is famous for SunLife Stadium which is the home of the Miami Dolphins but it is also home to a little city which borders Dade County called Miramar Florida.

Miramar Florida is considered to be in Broward County but borders the Dade County line. The city was founded by Henry D. Perry and his wife Annabel C. Perry for which an airport and local school were named respectably. The founders have since deteriorated and the city has been growing rapidly especially west of Miramar Parkway. The parkway stretches from Hallandale Beach Boulevard and is known as an area of ​​culturally diverse people with Jamaicans making up a large percentage of the population. Because of this, there are many restaurants in the area which cater to the population and serve delights such as jerk chicken, curry goat, and salt fish. The residents love indulging in this food and in doing so have added a few extra pounds. A few of the residents are faced with only two options:

  1. Continue to gain weight and risk debilitating diseases
  2. Or seek out a fitness authority for Miramar Personal Training

Luckily, most of the residents have chosen the second option as they do not want to suffer from diseases such as obesity and diabetes. The Miramar residents who have chosen to take control of their health can be seen traveling to fitness facilities located parallel to Interstate 75 and Red Road. Since the city is sandwiched between Broward and Dade county several of the residents vent into Miami to receive personal training sessions to get in shape and stay fit. It does not really matter to the people of the city if they venture into Miami or stay there to take advantage of Miramar Personal Training. As long as they enjoy the benefits of good health.

Those town people who chose to forgo fitness training from professional trainers can be seen in parks such as Fairway Park. Parks such as these offer a place for people to go to enjoy activities such as walking and calisthenics. Its a refreshing break from hot, stuff gyms and a welcome for people who enjoy the outdoor and the challenges of dealing with the humid temperatures in South Florida.

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Investing In Personal Training

Why Personal Training Is An Investment In Your Future

Most personal trainers display the wrong message when it comes to offering the clients Personal Training packages. Some completely ignore the fact that this is not just something people put money in to, use it once then forget about it. No! personal training is much more than that. The things personal trainers are certified to do will stay with the client long after the session has ended, the trainer must keep the client motivated and focused in the gym as well as outside the gym. People desiring to make a physical change in their lives must understand the importance of investing in a Personal Trainer. There are a multitude of scenarios that may lead up to the decision of investing in Personal Training but regardless of the scenario, the after effects of that smart investment will last a lifetime.

Scenario 1: The Former College Athlete

A middle aged man with a wife and two kids notices that he does not have the chase he used to have. His energy is gone and he finds it hard to interact with his kids physically such as helping his oldest son improve his football skills before the big game. Football is very important to his son especially since he learned to love it from his father who was also a College football star. The man never pursued going to the pros and decided to get married and start a family instead.

However, the man still treated himself as if he was still that same college jock that could eat all day and train twice a day. However, he was not doing grueling football drills twice a day anymore, he has also stopped working out regularly due to college injuries, an aging body, and a family to tend to. In other words, the man was getting extremely de-conditioned and overweight. Do you think Personal Training would be a good investment for him? If he gets back in shape he will be able to teach his son new tricks on the football field and be more interactive with his family as a whole.

Scenario 2: The Aging Mom

A woman in her forties is married with three kids. As a result of the constant stress from raising her kids and working her job among other things she has not really had time to take care of herself. She's feeling the effects of aging and not being able to adjust her exercise and nutrition status to comply with her aging body. Therefore, she becomes very out of shape from the tresses child birth places on the body to a lack of proper nutrition and exercise afterwards has lead her into being extremely de-conditioned. This woman need Personal Training if she wants to be able to improve the quality of her life.

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Rate of Progression in an Exercise Conditioning Program

The recommended rate of progress in an exercise condition program depends on functional capacity, medical and health status, age, and individual activity preferences and goals. For apparently healthy adults, the endurance aspect of the exercise prescription has 3 stages of progress: initial, improvement, and maintenance.

1. Initial Conditioning Stage

The initial stage should include light muscular endurance exercises and low level aerobic activities, exercises which are compatible with minimal muscle soreness, discomfort, and injury. Exercise adherence may decrease if the program is too aggressively initiated. This stage usually lasts 4 to six weeks, but the length depends on the adaptation of the individual to the exercise program. The duration of the exercise session during the initial stage should begin with approximately 12 to 15 minutes and progress to 20 minutes. It is recommended that individuals that are starting a conditioning program exercise three times per week on non – executive days.

Individual goals should be established early in the exercise program. They should be developed by the participant with the guidance of an exercise professional. The goals must be realistic and a system of rewards – intrinsic or extrinsic – should be established at that time.

2. Improvement Stage

The improvement stage of the exercise conditioning program differs from the initial stage in that the participant is progressed at a more rapid rate. This stage typically lasts 4 to 5 months, during which intensity is progressively increased within the upper half of the target range of 50 to 85%. Duration is incremented consistently every 2 to 3 weeks until participants are able to exercise for 20 to 30 minutes continuously. The frequency and magnitude of the increments are dictated by the rate at which the participant adapts to the conditioning program. Inexperienced individuals should be permitted more time for adaptation at each stage of conditioning. Age should also be taken into consideration when progresses are recommended, as experience suggests that adaptation to conditioning may take longer in older individuals.

3. Maintenance Stage

The maintenance stage of the exercise program usually begins after the first six months of training. During this stage the participant may no longer be interested in further increasing the condition stimulus. Further improvement may be minimal, but continuing the same workout routine enables individuals to maintain their fitness levels.

At this point, the goals of the program should be reviewed and new goals set. To maintain fitness, a specific exercise program should be designed that will be similar in energy cost to the conditioning program and satisfy the needs and interests of the participant over an extended period. It is important to include exercises that the individual finds enjoyable.

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All About Sports Nutrition

Carbohydrates and Exercise
Carbohydrates are your main source of fuel when you exercise – you can not perform well without them. When carbohydrates are eaten they are broken down into glucose which enters the bloodstream. The pancreas then releases a hormone called insulin, which takes the glucose out of the blood and into the cells where it is used as energy. Any excess glucose is stored in the muscles and liver as glycogen ready to be used when needed. On average, the body has enough glycogen to fuel between 90 – 180 minutes of endurance activity. The higher the intensity, the faster the glycogen stores will be depleted. Low muscle glycogen stores can lead to reduced training intensity and early fatigue.

It is important to keep your glycogen stores stocked up by eating and drinking at the right times, and also by eating the right types of carbohydrates. Refined carbohydrates such as pasta, Jaffa cakes and chocolate have all been heavily processed and are high in sugar but very low in fiber and nutrients such as the B vitamins, zinc, magnesium and chromium. This means they release glucose quickly into the bloodstream, which causes a rapid surge of energy followed by a fast drop as insulin works to bring your sugar levels back down. This can leave you feeling tired and can affect your performance. See below for what to eat before, during and after exercise.

To avoid your blood sugar levels fluctuating and to maintain steady energy levels throughout the day and during exercise, focus on eating complex carbohydrates, which are in their 'whole' state. These foods include oats, wholemeal pasta, brown rice, brown bread, rye, barley, quinoa, lentils and pulses. These foods also contain the B vitamins, zinc, chromium and magnesium, all needed for balancing blood sugar.

For an athlete, maintaining your blood sugar levels and there before your insulin supplies is especially important since insulin increases the production of insulin growth factor (IGF), which is required for muscle growth. Insulin is also needed to take amino acids (the breakdown product of proteins) directly to muscle cells and therefore increase growth rate. Eating little and often can help maintain insulin levels so always aim for regular meals plus healthy snacks in between such fruit and nuts

Eating and drinking before, during and after training

Before training
The carbohydrate you eat prior to exercise is more effective at enhancing performance than the carbohydrate you consume during exercise. Take your carbohydrates around three hours before exercise if possible so that they are properly digested before you begin training. You can consume up to 100g of carbohydrates before training either through foods or a carb replacement drink.

Ensure you have plenty to drink before exercise as well. Around two hours before exercise have about 500-600mls of water. Then about 15 minutes before exercise drink another 500mls.

During training
When training time is under an hour, water is all that is needed. It is important to start drinking no less than 30 minutes into the training as it take 30 minutes for the carbohydrates to be absorbed into the blood and to be ready to fuel the body.

After training
After training it is important to replace glycogen stores to maintain energy otherwise you may find the next day's training hard work. You have a 2-hour window in which to do this, however, it is preferred to do it within the first 30 minutes after training. After training, your first step should be to re-hydrate with sips of cold water. Ensure you drink at least four glasses of water before any food. You can then eat or drink some carbohydrates such as a fruit smoothie with banana, berries and two scoops of protein powder mixed with some almond milk.

Once you have re-hydrated and taken in some glucose, you can then have a meal which includes complex carbohydrates and protein. Complex carbohydrates are much more effective at replenishing glycogen levels than refined carbohydrates, and help maintain energy levels after exercising. If you have been training in the morning, ensure that you eat regular snacks which include complex carbohydrates through the day to maintain glycogen synthesis (eg piece brown toast, pitta bread or oatcakes and hummus, fruit and nuts, home-made flapjack).

You also need protein in the recovery period since if you do not eat enough protein you will break down muscle as fuel. Therefore include protein in your meal or have a protein shake.

What to drink
Hydration is vital during exercise. The longer and more intensely you exercise the more you need to drink. Dehydration is a major cause of fatigue and poor performance. Thirst is a poor indicator for dehydration as it's then too late – drink before you feel the thirst.

Drink 500ml 20 minutes before training.
Drink 150 – 250 ml during training, every 15/20 minutes
1-1.5litres after exercise

Protein and Exercise
Protein is essential for many body functions including muscle growth, healthy skin and hair, energy production, healthy blood, hormone and enzyme production. If you are an athlete or exercise heavily, you have a much higher requirement for protein than the average person as you use protein for energy and muscle growth, and you also lose protein when you sweat. Protein is also necessary for maintaining steady blood sugar levels as when eaten with carbohydrates (eg a jacket potato with tuna) it slows down the release of sugar and so keeps your energy levels maintained for longer. Protein is also important during the recovery period after exercise – if you are lacking in protein, you will break down muscle as fuel, which no athlete wants.

Good sources of protein include chicken, fish, red meat (in moderation), eggs, nuts, seeds, lentils and beans. Ensure you include protein at every meal. If you are training hard it can be difficult to get all the protein you need in one day. This is where protein supplements and drinks may benefit you.

Antioxidants and Exercise
Your body is permanently creating energy from the food you eat to enable you to function. The process of turning fat and sugar stores in your body into energy is called oxidation. Unfortunately, while oxidation provides you with energy, it also produces toxic by-products called free radicals. These free radicals can cause damage to cells and increase the risk of injury and infections. Obviously when you exercise your need for energy increases considerably. This means you are producing a lot more free radicals than when you are sedentary. So while exercise is very beneficial it does cause damage to the body! Our bodies also have to fight off free radicals caused by pollution, smoking and smoky atmospheres, and eating fried, barbequed and smoked foods.

Fortunately the body has a defense mechanism and uses molecules called called antioxidants to fight the free radicals. Antioxidants include the vitamins A, C and E, as well as zinc and selenium and an amino acid called glutathione. As an athlete it is really important to ensure your diet is high in antioxidants as you will be producing a lot of free radicals. Ensuring plenty of antioxidants will help you maintain a healthy immune system, reduce muscle damage and speed up post exercise recovery. A healthy diet high in fruits, vegetables and good quality protein and complex carbohydrates plus a supplement will provide lots of antioxidants. The best sources of antioxidants are fruit and vegetables, especially the brightly colored ones such carrots, sweet potatoes, tomatoes, oranges and strawberries. A healthy diet combined with carefully balanced training and sleep can actually enhance immunity.

Supplements to consider

Protein powders are a great way of replenishing and nourishing your body with the nutrients required after a workout

Multi vitamin and mineral supplement is a good idea for sports performance as it provides a good base of all vitamins and minerals which you may not be getting from the diet.

Green foods have a reputation for the powerhouse of nutrients they provide. They are a great all round energy booster s for those who need short bursts or sustained energy This is a good one for you.

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Marathon Training Schedule for Beginners: Tips for Race Day

No marathon training schedule is complete without a detailed plan for the big day itself. After all, this is the day you've been working so hard for and you do not want to leave things to chance.

Here are some top tips to make sure you get the most out of race day and cross that finish line in top form.

Marathon Training Schedule for Beginners: Tips for Race Day

When you first began your marathon training schedule for beginners, chances are you had at least some doubt that you would survive the grueling 3 or 4 month training regimen and actually make it to race day. Now that you have, though, first give yourself a pat on the back and a resounding “congratulations.” You've already accomplished what many can only dream about and for that you should be very proud. Now, try to follow the tips presented here, as you set your sights on the grand event just hours away.

Pre-Race Tips

  • Wake up early enough to ensure you have time to attend to personal personal pre-race matters-eating, drinking, a trip to the bathroom, getting dressed, etc.
  • Check the day's weather forecast to make sure you're fully prepared for the race.
  • Leave for the race site in plenty of time to check in and get used to the surroundings.
  • Eat a light, healthy snack no more than 30 minutes prior to race time.
  • Continue drinking water and other liquids up until approximately 20 minutes before the race.
  • Stretch thoroughly.

Race Tips

  • Have fun! You've worked hard to get to this point so enjoy the atmosphere and the camaraderie.
  • Line up according to your expected pace. Keep in mind that the more competitive racers will jockey for the front spots.
  • Pace yourself during the race just as you did during the training runs in the weeks leading up to the race. Getting caught up in the moment and initiating a pace that is too fast could hamper your chance of finishing.
  • Take advantage of EVERY fluid station, drinking plenty of water and sports drinks to replace fluids and electrolytes lost during the race.
  • Supplement if you wish with carbohydrates or protein bars.
  • Try to stay loose and relaxed, shaking out your arms and legs frequently.
  • Keep socializing to a minimum. There will be plenty of time to socialize after the event.
  • Do your best to finish, enjoying the spectators and the overall tone of the day.

Post-Race Tips

  • Stay on your feet. Lying down after the race may cause leg soreness and cramping.
  • Drink plenty of fluids.
  • Eat a small snack about 15 minutes after finishing the race.
  • Stretch for at least 20 minutes after completing the race. This will help prevent soreness later on.
  • Celebrate. Later in the evening try to celebrate your accomplishment with friends and family. If you trained well for the event you should have no limits.

How you prepare for race day can have a huge impact on how you will feel both during and after the race. If you prepare ideally beforehand by following a marathon training schedule for beginners, and follow the few simple tips outlined above, the day will almost certainly be a memorable one.

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Gym Membership Software Helps You Retain Members by Identifying and Tracking Procrastinators

Procrastination is the hidden beast that thwarts the best laid plans and intentions in all aspects of life. We are well into the new year and, undoably, procrastination is keeping many of your members out of your gym and keeping them New Year's resolutions. While most attribute procrastination to laziness, blogger David McRaney links procrastination to the inability to resist impulses (potentially negative) and think through a decision or process. This theory can be directly applied to your gym. Using your gym membership software, you have the ability to effectively prevent members from caving into negative impulses and stay on track to achieve their fitness goals.

Find a Way to Keep Members Energized and Engaged

Procrastinators are not unnecessarily lazy. Procrastination is just the inability to resist the impulses, which prevent the fulfillment of a set obligations or goals. As a gym owner or manager, you need to know how to keep people from putting off their daily workout routine and get them energized about coming to your facility. Most new (and even current) members go into the new year with a resolution to get healthy and exercise more. Your facilities see a rise in memberships, a waiting list for equipment and crowd locker rooms; however, as the year goes on, membership check-in rates fall off. Many members will attest that life just got too busy, and there was not enough time in the day to fit in a workout. Their impulse was to put off exercising in lieu of something deemed more important or gratifying.

Use Membership Software to Track Habits

Your responsibility as the gym owner or manager is to help your members overcome their tendency to procrastinate, get them excited about working out, and get them back in the gym. Your gym management software is an effective tool in helping you prevent member procrastination. Gym management software can be utilized to track membership user habits and identify members whose check-ins are lagging. It can also help show you how membership is responding to promotions allowing you to take action accordingly.

Spice Up Your Membership Package

Procrastination is also attributed to a lack of motivation. You should think about other value-added services you can include in your membership packages geared towards keeping members motivated and accounting including goal assessment programs and a group exercise series. Gym management software is an effective tool in tracking the use and feedback of these services.

You can effectively beat procrastination by keeping your members engaged and motivated in their exercise routine and general health.

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How to Choose a Great Personal Trainer

Exercise, exercise, exercise. The way some of these doctors go on about exercise, it almost seems that exercise is the panacea for all illnesses. Well truth be told it really is, which is why people who keep fit by exercising have far fewer bodily problems than those who keep slim by dieting.

Almost everyone knows the truth of this, but with the human rat race not showing any signs of slowing down, it just means that you do not have the time to exercise, even if you have the inclining.

It is purely for this reason why a number of companies are bringing out home exercise machines. Whether it is treadmills or personal trainers, if you have one at home, the very fact that you see it once in a while will prompt you to use it.

With all these machines costing quite a packet, it becomes a big job to choose the right one for us. There are machines that retail at just a few hundred dollars while others cost a few thousand. The million dollar question is “Which one should I buy”.

The easiest way to decide this is to do a bit of research on them. If you are reading this, it means that you are already doing this, but you need to get varied opinions and going to a number of different sites is better than just sticking with one.

If you want to go with a personal trainer, you first need to fix in your mind what your ultimate goal is. In fact it is best to join a gym for a couple of months just so that you can get this fixed in your mind. The reason you do this is very important and we will discuss this below.

If for example you just want to work off some of the excess fat round your middle, getting a bare basics home trainer is sufficient, like for example the Bowflex PR1000. This will cost you around $ 450 or less, and will serve the purpose. The only problem is that it is bare basics, and can not be upgraded, except for increasing the resistance levels. If a couple of months later you want something more from your machine, like wanting to include more routines, you can not do anything other than to go out and get a better, and more importantly, a more expensive one.

The purchase of the first one before has become a waste.

On the other hand if you feel that you are going to become a hulk and there before want the best in the market, you can fork out a few thousands to get one like the Bowflex Revolution. Then you will find that for various reasons you are just not able to use it as you should, and will rue the fact that you got such an expensive one when a simpler and cheaper one would have sufficed.

Going to a gym will let you know how much time you can spare on a daily basis, and more importantly what your personal inclining towards exercising is. If you feel really motivated and want to improve, you can go with a good one, as good as you can afford. If on the other hand you find that it is drudgery, and that you do it just because your doctor is prodding you to, a much simpler one should do.

Doing this may take some time, but it will save you a lot of money, and even more frustration if you make a mistake.

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