Deadlift Breakdown

The deadlift is one of the top two exercises to perform, in my opinion.

It is a natural, functional movement that gives us so many benefits to our health.

Whether your goal is to build mass and size, tone up, gain strength, or for general fitness and flexibility, this is a must for any program. You just have to manipulate the finer details depending on which target you have.

As a personal trainer, I make sure every plan I do contains this movement somewhere.

The correct form for a deadlift is essential, so making sure you get this right is paramount before adding any weight or resistance to the movement.

Keep your back straight at all times, do not arc, this is where you will get injuries, especially when lifting heavy. This is why I say to get correct form first, then add.

With a barbell on the floor, keep your feet shoulder width apart and your toes just underneath the bar.
Keeping your back straight, bend forward from the hips, with a slight bend in the knee.
Grip the bar, typically with one hand prone, the other supine.
Lift the bar up, drive through your boots as you do until you stand tall and your shoulders square.
Repeat the process back down.
If you are on an Olympic pad, and are lifting seriously heavy weight, you may need to drop the bar to the floor from the standing position.
The muscles this exercise uses are incredible, nearly everyone in the body. It is a full body workout, so very time efficient too.

There are some very important hormonal effects from performing a deadlift.

Performing a deadlift with a heavy resistance will create a testosterone response that places your body in an anabolic environment. So you will repair and build those muscle fibers making you stronger.

Ladies do not panic, you are not going to end up looking like Arnie either, although women do produce testosterone, it is not in the amount that would be needed to build a 'big' physique. You will get 'toned' as opposed to 'bulked'. Provided you are not using any outside effects that is ?!

For the guys though, you will get more benefit from building more muscle mass because you have this hormone more naturally abundant than our better looking counterparts.

Here's a little bonus to this though, the more muscle mass you have, the more fat you burn at rest.

Try to keep your rest periods down to a minimum, do not do your next set fatigued obviously, but the shorter the rest, the more growth hormone is released, which essentially means better recovery and guess what, increased fat loss.

How can we not do this exercise?

There are too many benefits to miss out on this.


Here's a quick list of the major muscles worked;


Not bad for one exercise eh?

Get deadlifting.

Keep clean, stay lean.

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Changing Habits

One of the most difficult things anyone can do is to change or create a new habit. It takes 21 days actually to enforce one.

As an individual you have to first of all have the desire to change, secondly then have the know-how to implement them, and then the conviction of following it through and therefore making a successful change.

Some questions or typical barriers that come up time after time are from people not having free time to workout, their lives are too busy. This is a ready made excuse to a) not exercise, and b) not cook healthy dinners and prepare lunches for their families.

The first thing we have to establish is, are we ready for change?

If we are not prepared to make a difference to our health, our kids health, and our lives in general, then we as a society should pull together and make sure everyone wants a better future. After all who does not want that.

In fact, if you do not, then you're probably not reading this anyway, and the mere fact that you are suggesting you are a stage further down the line and wanting to implement some changes.

So you have decided to make changes, good, now you need to make some environmental ones to assist you.

For example, if you have a bread-maker on your kitchen surface at all times, your always going to want to make bread. Remove it and take the temptation away. The same for things like the biscuit tin, or that special drawer where you hide the chocolates and sweets from the kids.

Empty your kitchen from the damaging foods that will affect your fat loss plan.

Do this at work too. Many people are secret eaters at their work desk. Hands up, who makes your collections a coffee and raids the biscuits while the kettle boils?

This perfectly leads into the third point anyway, making sure you have a social circle that is supportive of what you are doing.

You can have the first two in place, but if your friends and family keep coercing you to go out for a few beers after work, or to that fancy restaurant all the time, you are going to fall down, to be blunt.

You need to surround yourself with like minded people who will encourage you to improve yourself, and not deviate.

That is a battle you will have with yourself to come to terms with the fact that some friends, as many good attributes they may have, if they are effecting your goals, you need to keep them on a leash as it were. Without you can implement change on them too.

Using a buddy system can be very effective and successful. If you go on the same journey with someone, you can encourage each other a lot.

To summarize you need to want change for yourself, your environment, and a need for a tight knit circle that is supportive. Use the buddy system.

Set your goals, stick to them, then execute.

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Psychology Of Fatloss

The psychology of going from fat to lean is actually really difficult. I was a heavy guy for a good few years, and with that came all sorts of varying, undering health problems which would have escalated had I not done something about it.

When I was in my late teens to early twenties I had some real confidence problems. I found it difficult to talk to women, I was the quietest guy in my group of friends too.

Whenever we were out my friends would get chatting to girls with ease, more often than not striking up some form of relationship with them, whether that would be long term or not, (if you know what I mean!).

I was always left behind, going home wondering what might have been, and basically fantasizing about a different conclusion, if only I could strike up some courage! Things might be different.

I was even too scared to crack a witty comment with my closest mates in case nobody laughed.

It was not just about meeting girls though, my lack of confidence transpired into other aspects of my life, work for example. This was awkward as I was in a management role, and yet trying to find the courage to make difficult decisions and then be able to stand by them and present my arguments in front of the big bosses filled me with utter dread.

It is strange that essentially losing weight appeared to correct all of my little ailments, but it took time! The mental side of losing weight is in my opinion the hardest, initially. The issues I had when I dropped so much, was that in my head, I was still that fat guy low on confidence and self esteem.

The attention from the opposite sex I craved for so long was now happening, but I did not realize it. I still did not have the confidence to take a conversation to a stranger at first, but over time my confidence grew.

I was a better manager at work, my communication skills went through the roof now, and now I can talk to anyone with no problem at all. I used to be so scared of making a fool of myself I never spoke. I am the clown in every room now, and you know what, I like it!

It's not about looking like the latest Hollywood heart throb, it's about gaining self-confidence and worth, that's what people wanted, it's not my appearance that was the issue, it was my presentation.

The point I'm trying to make is, it can be a difficult transition mentally at first because you might still be in the same mind frame, but the best thing you can do is get healthy, follow a good plan involving exercise and good nutrition and the rest follows.

Be confident. Be you.

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Maryland – A Great Place to Find a Personal Trainer

Maryland, the state bordering Virginia, Washington, DC and West Virginia is a place where many famous sportsmen come from. Whether it is its sunny beaches, great landscapes or just modern infrastructure, this state has offered the country some of the most famous sportsmen in its history. Names such as Babe Ruth and Cal Ripken Jr. are known by people in the entire country and they are both from the beautiful state of Maryland. This is why those who want to lose weight with a professional fitness instructor on their side will be happy to know that this state has some of the best weight loss programs in the country and a multitude of centers where people can find the specialized help they need . A Maryland personal trainer will help anyone in need do their exercises correctly and also recommend them the nutritional changes that they need to make to maintain the positive results they will receive.

Many people are looking for programs for weight loss in Maryland, because they know they are bound to find someone with experience, who can offer them invaluable advice. Losing weight is not just about exercising and a good fitness instructor will know that. It is about changing your nutrition and your overall lifestyle. Fortunately for those who live in this state, Maryland has many forests with a wide variety of plants, so people will have plenty of space to do recreational sports and walks through nature. Any Maryland personal trainer will advise his clients to take advantage of the water sports that can be done there. Also known as the Bay State, Maryland offers people plenty of possibilities to do various water sports and lose weight fastest and in a healthy manner. Most people who have not worked with a personal trainer do not know what to expect at first, but they end up congratulating themselves for their decision. The trainer will be able to create a personalized schedule for each person, to optimize the entire weight loss procedure.

With numerous sporting possibilities and a variety of weight loss centers, Maryland has become a great state to find an experienced personal trainer. Some of the country's most famous sportsmen of all times are from this state and with beautiful beaches and forests, this is a great place to do outside activities as well as ask for the help of an instructor. Many people might be tempted to just start doing sports, but without the guidance of an instructor, they might not do their exercises correctly and then fail to achieve the expected results. This is why it is always better to choose to work with someone who has been in this field for a while and will offer each person an individualized approach to help them lose weight in a healthy manner. When you want to start losing weight, Maryland is one of the best places where you can look for a personal trainer. This state has a deep appreciation for sports and you will definitely find someone here able to help you with your weight problems.

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The Growing Need for Fitness in Northglenn, Colorado

The municipality of Northglenn is a part of Colorado, which, in terms of health and obesity concerns, in one of the least critical areas of the country. According to a recent study conducted by LiveWell Colorado, the area can be considered one of the leanest in the country, with “only” 58% of the adult population and 23% of children being obese. Compared to the rest of the United States, the figures are indeed quite low, but it should not be forgotten that obesity is the epidemic of the modern era and that if people do not do anything about their health the numbers will grow and will reach alarming levels by 2020. While the above percentages may seem small, the worrying fact is that they were much smaller in 2009 and that children are the ones who were most affected by obesity in recent years. From the desire of keeping the population healthy, Northglenn authorities have initiated a series of programs that aim to instill a sense of responsibility and awareness, especially among children. Therefore, the development of Northglenn fitness is a must and a priority for the following years. For children, the suggested activities include a combination between workout videos and daily workout activities. Adults are also encouraged to join a gym in Northglenn and made working out a part of their daily routine.

Even as one of the fittest areas in Colorado, Northglenn is not safe from mass obesity. In just one year the obesity rate among adults rose with 2%, which rang the alarm for the permissions, who decided to take measures across the entire state. Those who insist that the glass is half full should know that, although it might be one of the healthiest municipalities in Colorado, Northglenn is also the place with one of the highest rising obesity rates in the country, according to the National Survey of Children's Health conducted in 2007. The statistics are worrying because they show a tendency to experience weight problems starting from an early age. Doctors point out that obesity among children is highly dangerous, because it could lead to conditions that will remain into adulthood. For example, in 2009 nearly 2 billion dollars were spent in the fight against the diseases caused by obesity, such as coronary heart diseases and diabetes. These statistics should be kept in mind by all residents and, most importantly, they should be understood and interpreted.

The ideal solution in this context is to do as much as possible to maintain Northglenn as one of the leanest regions in the United States by conducting efforts on two fronts. On the one hand, those who are already overweight should join professional fitness center and try to lose weight in a healthy and controlled way under the supervision of a personal trainer. On the other hand, the rest of the population should make the necessary changes for a healthy lifestyle and prevent obesity with a healthy diet and regular exercise. At a higher level, the Colorado Department of Public Health develops different strategies for every municipality and aims to combat obesity through public awareness campaigns.

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The Perks of Semi Private Training in Nottingham

If the name Nottingham sounds familiar to you and you think you have heard it mentioned before, then you are probably right as this city is one of the most famous and popular settlements in the United Kingdom with roots tying its history to that of the legend of Robin Hood amongst many other things. Nottingham is known all over the world as the birthplace of many brave stories and this is visible even to this day in the way that its residents approach outdoor activities and exercising. It does not sound like a far fetched comparison to say that people living in this area are late to working out and engaging in as many physical activities as possible. After all, there is much more to the fame of Nottingham than the current label it has as a bicycle, lace-making and tobacco industries magnet. Have you ever heard about the semi private training in Nottingham? Do you know what it involves? Stick with us as we are about to detail the perks and multiple advantages of being a part of a semi private training group, as well as what makes Nottingham residents so satisfied with this form of exercising.

According to the latest surveys, Nottingham has around 310,837 people and this does not include the city's suburbs which, if added, can increase the number of residents to a staggering 729,977 persons. Why is this important to you when you think about training? The answer lies in understanding the great difficulty to find a dedicated personal trainer to take care of you individually and assist only you in your workout. With so many residents of the city's urban area, there is no wonder there is a shortage of instructors or professional coaches. And all of the remarkable ones are already very busy, so a new solution was implemented for the residents of this region to enjoy the best training experience and have individual attention as well: the small groups where semi private training is offered. Their advantages are multiple and include the fact that you get to train amongst your peers, so increasing competitively, but also have a personal instructor ready to assist every group of 2 or 3 individuals, thus being able to benefit from custom exercises. If you have never attended a bootcamp in Nottingham, then it means that you do not know how training is really done, so you should definitely try it out. Other perks include the fact that members of the group support and motivate each other to achieve their similar goals together, under the scrutinizing eyes of a proficient coach.

In order to conclude, Nottingham may be known all over the world for its lace-making and the birthplace of the Robin Hood stories of bravery, but there is much more to this vibrant city than that. As a part of the ceremonial county called Nottinghamshire, the municipality is home to a large number of persons who love to be engaged in all sorts of sporting activities. From football to rugby and from the Outlaw Triathlon to the annual Aegon Trophy, there is a large variety of sports activities taking place in this area. However, one particular workout program has captured the attention of increasingly larger number of persons in the city and this is the semi private training in Nottingham. Its many perks include, but do not stop at: nutritional coaching, a thorough body fat analysis, increased flexibility and access to private gym, among many other factors pushing people towards this solution more and more frequently.

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The Allure of Small Group Training in Kirkland

If you have ever been to Kirkland, Washington, then you must have certainly not noticed the fact that this tiny city of only 84,430 persons, according to the latest census of 2012, is home to an incredibly large number of avid workout enthusiasts. From small group training to exercising in larger groups and even team training, there is a solution for everyone here and this is even more remarkable when considering the fact that this small suburb of Seattle was formerly known mostly as a result of its many art galleries and performing arts center. However, it is the Kirkland weight loss programs and especially the small group training options which has put this location straight on the map for heath and training enthusiasts. So what exactly is small group training and what benefits does this method of exercising have for the persons joining it? Stay with us as we are about to show you some of the main activities of this activity and which are the specific perks of working out in small groups in Kirkland.

Located on the Eastside of Lake Washington, the city is famous for its unique waterfront located downtown which is the only downtown front which you can find on the shoreline of Lake Washington and offers exciting views as well as amazing places for any Kirkland personal trainer to take his or her group of exercise fans. The many public parks and beaches are perfect for outdoor activities, but what makes small group training different from any of the other forms of working out? The answer lies in its particularities, meaning the fact that it enables participants to receive individualized attention, while still allowing them the chance to compete with others. The groups contain between 3 and 5 persons making them ideal for custom exercising and interactions as the same time. Apart from these alluring aspects, other particularities of the method which make it so well after after its success in enhancing speed, agility and strength, while diminishing the risks of accidents or injuries.

Although Kirkland is only the sixth largest city in the county and the twelfth largest in Washington, the city is home to an impressive number of sports enthusiasts and fitness fans who are always searching for the newest and best ways of exercising in order to reach their personal goals. However, it is the world of professional sports players and athletes turning their attention to this small municipality which has come as a surprise to some. As a matter of fact, there is no reason to be beaten because Kirkland is home to some of the most profitable and successful trainers in the region which have helped numerous sportsmen and sportswomen eliminate the limits put in front of them and increase every expectation when it comes to how fit and healthy they are.

Fitness training in Kirkland used to be no different than exercising in any other city of the USA, but this was before some trainers begin to implement extraordinary solutions especially catered to the needs of the athletes which are intensively different than those of the regular persons. Now, Kirkland has become a magnet for those on the search for excellent trainers and dedicated ones with years of experience in working with sports players and professional athletes.

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How Strength and Conditioning Classes Can Help You

When it comes to sports, Cork is a figure of authority in Ireland, especially regarding hurling and Gaelic football. The city's hurling team has won all 30 Ireland championships and Cork's Gaelic football team has won 7 of the All Ireland football championship titles. Furthermore, there are may sports clubs and athletic associations in the city, not just for Gaelic sports, but also for rugby, water sports, cricket and others. There are boxing and martial arts clubs in Cork City also, including Brazilian jiu-jitsu, Karate and Taekwondo, as well as basketball clubs that are active at a national level, such as Neptune and UCC Demons, golf clubs and tennis clubs. Basically, people living in Cork have plenty of options and alternatives when it comes to choosing a sport to play, whether for passion or even as a career. However, if you are interested in any of the sports mentioned above and you would like to join one of the many clubs in the city, then you might want to hire a personal trainer in Cork first, in order to get in shape. In fact, if you are pursuing a career as an athlete in any sport, then you will probably want to take strength and conditioning classes in Cork.

A sports career is a difficult road to take, a challenging journey to embark on, but also a very beautiful and exciting adventure. If you are wondering how strength and conditioning classes in Cork might help you in this regard, then here are some major outlines. First of all, in order for any of these to actually work and give the desired results, you have to make sure you find a qualified and highly experienced personal trainer in Cork, one that knows the difference between regular training and strength and conditioning training in athletes and that is also able to create a customized system for you. Provided that you find such a trainers, these classes can help you achieve exceptional results right from the start, by pushing limits forward and eliminating the risk of injury. Strength and conditioning classes are based on a thorough assessment of one's body and physical shape and condition, shedding light on the areas that most need work, in order for the body to perform at its maximum potential. Through functional movements and customized training, you will be able to power your sporting goal, without worrying about injuries or wear downs.

Furthermore, if you resort to strength and conditioning classes in Cork, then you will benefit not only from a highly qualified system of training and personalized work outs, but also from a specially designed nutrition program, which it is a known fact that is essential for all athletes. A sports nutrition system is very different from any other diet, because it needs to provide the athlete with sufficient nutritional ingredients to support his or her training goals and maximize the training performance. As you can see, these classes offer more than the regular workouts with a personal trainer in Cork and they can help athletes or individuals pursuing a sports career train specifically for that purpose.

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What’s Your Workout Motivation? Health Belief Model

For nearly half a decade the field of Health Psychology has developed. In very general terms this refers to a field of study that focuses on the psychological component of disease prevention and health maintenance as it relates to the healthcare industry. This also includes Exercise and Sports Psychology. The average personal trainer is near near well equipped to start delving into the field of Psychology nor should they make it a practice to give out advice on the subject. However it is crucial for any Personal Trainer to understand what a particular client's Workout Motivation may be, as well as any existing psychological barriers that may impede a client in obtaining their goals.

What's Your Workout Motivation?

Health Belief Model

Behavioral change is hard. We are by design, creatures of habit. Whether you may realize it or not, there are strong psychological indications that can determine why we may be resistant to change, and the Health Belief Model is one of them.

What is it?

The Health Belief Model is a theory that suggests someone will engage (or not engage) in an exercise / health behavior based on their perceived threat of a health problem or illness. In short this means that your workout motivation may be because of health related issues. If this is the case, what is it that is motivating you?

1. Perceived seriousness. How real is the health threat and is it serious enough to motivate you to make a behavioral change.

Example: There is a history of obesity and heart disease in your family. A recent visit to the doctor has indicated that you have borderline High Blood Pressure. If you perceive this to be a serious health matter (which you should) then this may be a stimulating factor.

2. Perceived susceptibility. Maybe you do not have a serious health condition that's stimulating you, but your likelihood of developing one is a stimulating factor.

Example: You may be in good health, however you know that your sedentary lifestyle has caused you to put on a few extra pounds. Fear obesity related health issues in the future, you decide to start an exercise and fitness routine.

3. External factors. A physical symptom or event which causes you to think about your health and motivates you to take action.

Example: A friend who is a cancel survivor recently asked you to participate in a walking marathon to raise awareness. While at the event you learned about the importance of making healthy lifestyle choices and were inspired by the stories of survivors, and that in turn became your workout motivation.

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The Truth About Building Abs – Stop Wasting Your Time, Start Working

After weeks dedicated to hard, back-breaking ab workouts, it is not only disappointing but also frustrating to see your beer belly sitting where it always was. Men work hard to build a toned and sculpted body. However, not many get success immediately because either either overdoing it or doing something wrong. Whether you're trying to lose weight or build six pack abs, it will take time. The right approach can help speed up results. Here's the truth about building abs. So, stop wasting your time and start working today.

The Abs Are Right There
It is a common misconception that exercising builds abs from scratch. Everyone has abs. The six pack muscle is called rectus abdominis. It starts at the rib cage and extends all the way downwards to the pubic bone. The only problem is that for most men, the abdominal muscles are hard to see. They are hidden under a layer of tummy fat. Diet and exercise trims the fat and then, tones the abdominal muscles.

Do not Overdo It
This is one mistake most men make when working towards building abs. In their desperateness to sculpt a flabby stomach and achieve fast results, they do hundreds of crunches per day. It is like having a week's dose of antibiotics in a single day. It does not help, instead it produces adverse reactions.

A graduate level up is the right way to workout. You should start at a level that you find comfortable. The reps per set should not exceed 10 or 15. When you build stamina and endurance, you can increase resistance by adding weight; do not increase the number of reps per set. Over exercising possibly result in serious injury.

Also, when working out it is necessary to rest the muscles for the day or two to allow them to recover. Thus, you can work for six days and rest on the seventh; you can divide it to match your convenience.

The Ab-friendly Diet
The Ab-friendly diet is a fat-controlled diet. Unlike women, a man's body stores fat in the area of ​​the gut. These fatty deposits eclipse you abs. This makes it essential to reduce the overall body fat percentage.

A balanced diet is one measure to do so. Protein is a necessary constituent in a diet geared towards building abs. Protein builds lean muscle which in turn helps to keep fat burning in the body. Eat lean protein such as skinless chicken breasts, fish and egg whites. You should also eat a judicious amount of complex carbohydrates in the form of vegetables, fruits and whole grains. Protein and carbohydrates are best ate in the morning or before a workout as the activity helps digest it effectively. Drink plenty of water particularly before meals as it keeps a tab on your hunger.

Challenge Yourself with High Intensity Cardio
High intensity cardio is another method to reduce body fat percentage to the required level. You need to challenge yourself with exercise. When exercising, your main goal should involve strengthening the core. The list of exercises you can perform for a rock-solid six pack includes crunches, reverse crunches, oblique crunches, crossover crunches, plank, side planks, hanging knee raise, bench leg raise, jackknife sit ups, barbell roll-out and the seated Russian Twist.

In conclusion, stick with your diet and exercise regimen for at least two consecutive months if you want to see instant results.

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What Are Some Fitness Trends You Should Follow in 2014?

The ACSM's Health & Fitness Journal conducts an annual survey to determine trends in the fitness industry in order to help fitness professionals develop the most beneficial programs possible. The Journal does make a distinction between trends and fads, citing fads to be more transient than trends. Below are ten of the biggest fitness trends for 2014.

High-Intensity Interval Training

High-intensity interval training-or HIIT-is the top fitness trend for 2014. It is a full-body workout, consisting of alternating periods of high-intensity anaerobic exercise and short periods of resting time. The workouts are short, typically lasting a maximum of 30 minutes.

Body Weight Training

Body weight training uses the person's own weight as a source of natural resistance. Because gym equipment is usually not necessary for this form of exercise, it can be done in most spaces and with most budgets.

Educated, Certified and Experienced Personal Trainers

Personal training is known for its lax regulations, causing huge differences in the quality of personal trainers. Two third-party accreditation systems-CAAHEP and NCCA-have stepped up, providing quality education and certification programs for fitness professionals. Personal trainers with these certificates are better able to devise quality fitness plans for their clients.

Fitness Programs for Older Adults

These programs are aimed at adults who are retirement age and above. They provide a variety of intensity levels to suit active older people as well as those who are more fragile. The programs improve strength and coordination, allowing for more active daily activities.

Functional Fitness

Functional fitness allows people to carry out their daily lives with more strength, balance and endurance. The programs are ideal for older adults and for those who have recently gone through physical therapy.

Group Personal Training

Groups in this type of personal training usually range from 2-4 members. It is a popular option because many times it is less cost than individual personal training. It also allows friends or family members to train together.


Yoga fluctuates as a fitness trend, but is on the rise again in 2014. There are many incarnations of yoga, but most have the common thread of promoting strength, flexibility and balance. Mostly done in a group environment, with consistent practice one can achieve mental and emotional balance and stability along with a toned physique.

Fitness Programs for Children

These programs have developed in response to the rise of childhood obesity coupled with the decline of in-school fitness programs. Children's programs focus on keeping kids active and teaching them proper exercise and nutritional habits.

Core Training

Core training focuses on strengthening the abs, thorax and back muscles. It is especially helpful to people with a high likelihood of back problems, but it is generally beneficial to everyone.

Outdoor Activities

Getting exercise outdoors by swimming, canoeing, hiking or playing team sports has benefits that indoor activities do not. The difference of terrain helps work different muscles and sunlight provides higher vitamin D levels.

ACSM's Health & Fitness Journal provides ten more 2014 fitness trends, and it updates its list every year. Before starting any fitness program, especially those that are very intense, consultation with a certified fitness professional or physician is advised.

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What to Expect From Your Personal Trainer?

Making the commitment to get physically fit is challenging in itself. Once that hurdle is over, very few people know where to go from there. To the novice exerciser, a gym full of complex equipment, heavy weights, and bodybuilders can be quite intimidating. Thankfully, personal trainers are available to guide you in the right direction. Here are a few things to look for before working with a personal trainer.


A vast majority of personal trainers have committed to their careers out of sheer passion for personal fitness. Their desire to remain fit, active, and healthy is passed on to their clients. From your first introduction, you should be able to identify how much your personal trainer loves what they do. It is their passion that will trickle down to you, motivating you to push through those sessions where you feel you do not have anything left to give.

Understand Their Job

The technical definition of a personal trainer is “a fitness professional possessing the knowledge, skills, and abilities for safe and effective exercise and fitness program design, instruction, and assistance for the purpose of reaching personal health and fitness goals”. That is a lot to take in but the essence of the role is-passion is not enough to be successful. Your personal trainer must know what they're doing and have the ability to teach it properly.

To be effective, their knowledge must expand much farther than knowing the name of every machine in the gym. A qualified trainer is well versed in human anatomy, nutrition, and the science of exercise. They should be able to customize each workout experience to the needs and skill level of the individual or group they're working with at the time.

Take the Proper Steps

No trainer should take on a new client and immediately jump into a workout regimen. After an initial consultation, the first thing to look for is a preliminary assessment. This screening will allow the professional to determine the client's strengths and weaknesses while simultaneously creating an action plan. Certain risk factors such as obesity, injuries, or diabetes will also be taken into consideration. Varying upon the client's medical history, the trainer may also need to obtain permission from the client's primary physician to proceed with certain workout routines.

Next, the personal trainer will ask questions surrounding the client's daily habits. Food they normally eat, current exercise routine (if any), and even the current place of employment are all vital pieces of information. The personal trainer is more than just a workout partner or drill sergeant, it is their job to assist their clients in improving their own lifestyle.

The final role of a personal trainer is to play hardball. Some people set overly ambitious weight loss goals and it is up to the trainer to say “no” from time to time. Results will never happen overnight. While a good trainer will never let you “quit”, they will always encourage their client to listen to their body. Reserving ample time to rest and recover is of utmost importance. Pushing the body past its limits will lead to injury or other counterproductive complications. With a proper assessment, as well as adhering to the suggested nutritional and fitness routine, you and your trainer will have a healthy, long-lasting relationship full of wonderful results.

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Seven Steps to Becoming a Better Runner

Many people run for fun, some people run for fitness, and others run to finish first. Regardless of your purpose for running, there is a certainty that you want to make serious strides to become a better runner. Well, the truth is, becoming a better runner is a pretty simple endeavor. All you need to do is follow the seven simple steps that I have listed in this article and you will see massive improvements in your running.

1. Eat better:

It is certainly not a good idea to go running on an empty stomach. Hunger pangs are a distraction that can sabotage your run. Similarly, avoid running on a full stomach. Making such a mistake will result in a bad case of indigestion and acid reflux. You want to make sure that there is adequate time between eating and running. Importantly, eat the right things. Make sure to consume protein, complex carbohydrates, and fruits and vegetables. The protein will provide your muscles with vital building materials. The complex carbohydrates will give you a steady supply of energy. The fruits and vegetable will supply your body with vital minerals and electrolytes. Also, stay away from simple carbs because they will result in a drastic blood sugar spike followed by a sugar crash that will have you feeling totally wiped out.

2. Drink better:

The wines you drink before running can have a significant impact on your performance. They can either help or hinder your progress towards becoming a better runner. Water is on the top of the list of liquids to drink before running, and not drinking enough of it will certainly lead to dehydration. It is also wise to drink liquids that can replenish the valuable nutrients you use up through physical exercise and lose through sweating. You can make your own citrus juices or purchase specialized sports drinks, both of which are rich in electrolytes. Finally, never drink milkshakes, sodas, alcohol, or any thick and highly sugary liquids before, during, or after running.

3. Stretch better:

Foreplay is to lovemaking, as stretching is to running. Before you begin your run, be certain to spend time warming up your muscles. It is advised that you stretch for at least five minutes before you begin running. Stretching prevails injury by preparing your muscles and joints for exertion. In addition, stretching also prepares your cardiovascular and respiratory system for activity. Take time out to stretch because running cold can be detrimental to any dreams you may have of becoming a better runner.

4. Run better:

Running is all about technique. That technique has everything to do with posture, stride, swing, and grace. The more graceful you become as a runner, the better you become at running. Graceful running will help you to conserve energy and prevent injuries as you run. To improve your running form, pay very close attention to great runners and adopt their technique? You can also improve your running form by paying close attention to yourself as you run and make adjustments to any part of your body that is not moving and holding up in a graceful manner. In addition, running better also involves running more and on a consistent basis.

5. Breathe better:

Proper breathing is essential to you becoming a better runner. Your breathing is directly linked to how your body produces energy and fuels your muscles. In addition, the manner in which you breathe as you run indicates your level of fitness and determines how well you run. If your breathing is erratic, your heart will follow the same erratic patter. Not to mention, erratic breathing also leads to severe dryness of the mouth and throat. This dryness increases discomfort and stress levels. Therefore, pace your breaths, develop rhythm, and maintain that rhythm. With this, your body will fall into a steady tempo that will propel and maintain you as you run. Also, breathe deep and complete breaths.

6. Think better:

Running can be a very arduous activity. As a result, running can put a great deal of strain on your mind. To combat the incidence of mental strain, make it a case to get into a positive state of mind before you start running. An upbeat mentality will affect your attitude and therefore make the process of running a whole lot easier. In fact, the great attitude can be a major source of energy which can help you move closer to becoming a better runner. Running to your favorite music, a great audio book, or running in very scenic areas can boost your attitude and make your running more enjoyable. Another important point to consider is visualization. When you are running, visualize yourself reaching and surpassing your goals.

7. Dress better:

What you wear running is very important. Do not wear clothing that is too large or too tight. Select garments made from breathable materials. It is also very important for you to pay attention to the season. During cold months, wear adequate layers. During hot months, wear outfits that will keep your body cool and prevent overheating. Weaving improper clothing can also make you feel very self-conscious and uncertain of yourself. Most importantly, be certain to wear appropriate running shoes. Failing to wear proper running shoes will increase your risk of sustaining a short or long-term injury that could prevent you from attaining and maintaining your 'better' running goals. Basketball, Tennis, and Soccer cross-trainers are not good for running distances. Therefore, do not wear them when you go running. Stick with shoes that are made specifically for running. Also, make sure the shoes fit comfortably.

Enjoy your running and be safe!

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Differences Between Human Core and Apple Core

The reason an apple's core is a vertical central column, and that's all, is the apple has no legs and no arms. This brings us to a new or different understanding of the human core. The conventional core is thought of as the deep muscles surrounding the spine and pelvis – not including the muscles that connect to the arms and legs. But another way to think of the body's core is simply the skeletal system from the tips of your fingers to your toes. After all, it is the skeleton that forms the central structure through the body and provides the core structural form. If you were to construct a model of the human body you would need to create a skeletal structure that you then wrapped with soft tissue.

The deepest layer, the core of the human body, is indeed the skeletal core. With this deeper understanding of structural core, we can now look at Core Stability and Mobility in a new light. In order for the body to be most efficient and most structurally stable (and have the capacity for greatest mobility), the skeletal core must be aligned optimally. Optimal bone alignment is unlike bricks or steel beams of a building.

The truth is the bones actually “float” within the body's soft tissue or myofascia. The structural relationship of the bones and myofascia is characterized by a term called Tensegrity (the word derived from the combination of Tension and Integrity). In Tensegrity, the bones are compressive elements that are suspended (not stacked upon each other) within the myofascia that are tension elements. It is a complex three dimensional structure that is capable of dispersing forces with great efficiency and facilitates efficient movement. Without Tensegrity, our bones would be crushed under the impact of running or jumping.

Because the entire body is intimately linked and connected – each part of the body having its effect on the global whole – the hands are critical to optimizing the global Tensegrity through the body. This may be difficult to comprehend at first.

After all the hands only represent less than 2% of the body's total weight – and they are way out there, far away from the conventional core. But when you realize that the hands have more than 25% of the body's bones, and you combine this with the understanding of the critical importance of optimizing bone alignment for optimizing the body's capacity to most efficiently stabilize and mobilize, the importance of the hands becomes easier to help. By teaching you to create optimal bone alignment through the hands, and combine this with optimal alignment of the rest of the body, you will move and harness power like never before.

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Tips for Buying Gym Gloves Online

Buying gym gloves online can be a bit daunting. Just like a pair of shoes, just because they may look pretty in a picture does not mean that they're going to be the best option for you! You're going to find everything from pink gym gloves to those that claim to make you stronger, pump out more reps, and even help you do more pull ups. There are just as many sales pitches for gym gloves online as there are products to buy! Here are a couple of tips before you decide what to get:

Gym Gloves Online

1. What is the return policy?

Mass eCommerce sites offer lots of protection for consumers however they do not needlessly make it easy to do returns. When you can, try to buy direct from the manufacturer if you want the quickest response times and fastest customer service. Even if the are not custom gym gloves, it's always better to buy direct when possible.

2. Where are they made?

Products made overseas are not necessarily poor quality, but it pays to check this out first. Lots of times manufacturers try to cut corners by having imitation materials used and less than perfect craftsmanship. They're counting on selling mass amounts of product to compensate for the return rate due to poor quality. That's all good … except you happened to be the one who received a crappy pair of gloves!

3. Read the Reviews.

Gym Gloves Reviews are no different than any other product you'll buy. What's interesting is that they are considered both an item as well as a fitness accessory or exercise equipment. The bottom line is that if you want to see what other customers have to say .. do your homework and check out the reviews.

4. Buy what you'll use.

Do not get a pair of gym gloves online just because your friend has em or you think they look cool. If you're not going to use them it's a waste of money. No glove is going to make you get your butt off the couch and get to the gym, you're going to need to motivate and do that yourself!

Blasting your biceps or chiseling your chest is only going to happen with some hard work and commitment. The latest fitness gadget or workout trend is not worth squat if you do not stick to it. A good pair of gym gloves can help ease hand fatigue which in turn may help you bust out a couple more reps. Keep focused and stay committed and you'll reach your fitness goals in no time!

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