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Find a personal trainer

Find a Personal Trainer Using the ‘The 3 P’s’

Find a personal trainerFor those who are trying to find a personal trainer to boost their results in the gym, it can sometimes be very confusing to choose only one.  What qualities should you look for in a personal trainer?  Do you want someone more aggressive who is going to push you past your current limitations?  Or do you need someone more nurturing in their approach?  Everyone has different needs, and every fitness instructor is different.  But all personal trainers should have the same essential qualities that we like to call The 3 P’s.

1.  Patience

A professional personal trainer should understand that every client is different.  What works for one client may not work for another.  Upon your first meeting, he or she should perform an overall assessment of your current level of fitness and your individual personal goals.  They should also be able to adapt their workout pace according to the rate of progress of each client.  Fitness training is not a “one size fits all” activity.  While you generally want someone who is going to motivate you to achieve greater and greater heights, you also don’t want to be made to feel inferior along the way.

2.  Personality

Before interviewing potential candidates, it’s usually a good idea to define the type of personality that you want in a personal trainer.  You want someone who is going to fit well with your own personality traits.  Are you straight-forward and to-the-point when you communicate?  Then perhaps you need a trainer who is “all business” in the gym.  Do you prefer someone who is more laid back and sociable?   Then take a look around the gym and start watching how each personal trainer interacts with their clients.  Everyone has a unique personality, including personal trainers.  Choose one that complements your own disposition.

3.  Professionalism

In your attempt to find a personal trainer, the final choice should be someone that you can trust.  And while it is important to develop a close relationship with your trainer, there also needs to be a certain level of professionalism at all times.  You can tell the good from the bad quite easily once you begin watching them as you work out in the gym.  Do they like to flirt with other gym members?  Is their attention focused strictly on the client?  Or are they too busy looking at themselves in the mirror?  What are they wearing?  Is it professional, somewhat plain attire?  You can tell a great deal about a personal trainer just by watching how they interact with others in the gym, staff included.

Find a personal trainer that fits your needs, not the needs of others.

Many people like to ask family and friends for recommendations before choosing a personal trainer, but it’s important to remember that you might have very different personal fitness goals and a different combination of personality traits that you want in a personal trainer.  After narrowing down your options to a few candidates, don’t be afraid to conduct a short interview with each of them.  Be honest, and ask questions.  Most personal trainers are always happy to help in any way possible, even if it means recommending one of their colleagues who might be a better fit.  For more information on how to find a personal trainer, contact Fit2DMax today.

group fitness classes

Best Prenatal Group Exercise Classes

group exercise classesFinding the motivation to attend group exercise classes during pregnancy can be a constant challenge, but the rewards for both baby and mother are tremendous.  Research indicates that mothers-to-be who still maintain an exercise schedule tend to sleep better, have more energy, and even reduce headaches and swelling.  While many women can feel somewhat self-conscious working out by themselves, attending group classes whose membership includes lots of other pregnant mothers can benefit the body, the mind, and the spirit.

Spinning Classes

Spinning classes are a great option of for people of all shapes, sizes, and ages.  The cardiovascular workout helps enhances blood flow while increasing the levels of oxygen and nutrients that are so essential to the baby’s development.  By lowering the handlebars slightly, you reduce tension in the back and make the experience much more comfortable and enjoyable.  And if you happen to miss a class, taking a ride on one of the gym’s recumbent bikes is always a simple alternative.

Prenatal Pilates

Studies show that regular sessions of prenatal Pilates reduce labor pains and potential difficulties during childbirth while also helping to improve balance, strength, and stamina.  There are always a number of these types of group exercise classes to attend.  And because the related exercises generally target the core, Pilates helps new mothers to keep off that excess baby weight that is so difficult to lose after the baby’s birth.

Prenatal Yoga

Prenatal yoga is a perfect form of exercise for expectant mothers.  Its focus on breathing control helps to make for an easier delivery.  Women should avoid any movements that require excessive twisting of the midsection or lying on your back.  Hot yoga is almost not a good option.  For these reasons, instructors of Prenatal Yoga classes specifically design their routines with the health and safety of the baby in mind.

Barre

Barre classes are a big trend these days because they combine the movements found in ballet, Pilates, and yoga.  With a focus on isometric strength training, a barre much like those found in ballerina dance studios helps the mom-to-be maintain balance.  Some of the exercises take place while standing.  Others involve sitting on the floor.  But most always the barre classes involve some motivating music playing in the background along with some easy choreography that makes these group exercise classes a great deal of fun.

Switching up your workout routine every now and then is always a good idea, even if you don’t happen to be pregnant.  Someone who rarely changes their workout routine is likely to plateau much sooner than those who change things up.  For more information on the many benefits of prenatal group exercise classes, contact one of the personal trainers at Fit2DMax today.

strength training workouts

Strength Training Workouts for Beginners

strength training workoutsFor those who are interested in a new fitness program involving strength training workouts, learning where to begin can often be a bit confusing.  As the end-of-the-year holiday season winds down, gyms around the world witness a surge of new members anxious to achieve their New Year’s resolutions.  Whether you want to lose a few extra pounds, gain more muscle mass, or boost your levels of energy and stamina, strength training is a wonderful tool that can help you transform your body, mind, and spirit.

Strength Training Workouts: Common Mistakes to Avoid

A common mistake that many beginners make is in failing to define clearly their long and short term fitness objectives.  Others tend to start out quite enthusiastic, only to quit the new fitness routine after only a few workouts.  And some beginners to strength training become overly intimidated by the other, more physically fit veterans who seem to already know what they are doing.

 

 

Don’t worry.  We all have to begin somewhere.  The important thing is to keep going.  Half of the battle is “showing up.”  If you can get off the couch and walk through those gym doors time and time again, then the strength training workouts become more fun with each succeeding visit as you begin to see noticeable physical results.

  • Know “why” you are working out.  Clearly define your personal fitness goals before designing a workout program.  Ask a Certified Personal Trainer for some ideas.
  • Have fun.  No physical transformation is going to happen overnight.  That’s why it is important to have some fun in the gym.  Talk with a personal fitness trainer and select the right combination of exercises that you truly enjoy.
  • Don’t change everything all at once.  Many beginners to strength training workouts are so excited to change their physical appearance that they take on too many changes to their daily routine all at once.  They begin buying only “health food” while promising to stop drinking coffee and stop eating sugar all at the same time.  Eliminating all of your bad habits simultaneously can cause you to burn out before you have even begun.

Strength Training Workouts: Common Exercises for Beginners

Your gym’s team of professional personal trainers and nutritional coaches can help you create a fitness routine and dietary program that will keep you engaged, focused, and achieving consistent results.  They also teach proper form and gym etiquette for those members who have not been inside a fitness facility for quite some time.  Some common strength training exercises might include:

  • Leg Press
  • Leg Extensions
  • Leg Curls
  • Lat-Pulldown
  • Machine Bench Press
  • Machine Chest Fly
  • Triceps Pulldown (with rope)
  • Machine Biceps Curl
  • Machine Shoulder Press
  • Ab Crunches
  • Air Bike Floor Exercise

Certified Personal Trainers will design a complete weight training program that will give you a full-body workout or target specific muscle groups.  Do you want to build bigger biceps?  Or maybe you want to tighten up the midsection?  Perhaps you have a combination of different fitness goals.  If you truly want to see achievable results in the fastest amount of time possible, ask a Certified Personal Trainer and Nutritional Coach for assistance.  For more information on strength training workouts for beginners, contact Fit2DMax today!

weight loss in 2016

Weight Loss in 2016: New Year’s Resolution

weight loss in 2016If you ask most people what their number one New Year’s resolution is, most would answer that it is to lose weight and or obtain better health. It is the most popular resolution because many people experience challenges with their weight loss. The flip side to that is this; the reason why it remains number one on most people’s list is because somewhere in their mind, they believe that attaining that goal is possible. The truth is that weight loss in 2016 is possible.

Losing weight can be tricky because a couple of things need to happen at the same time, and for a consistent amount of time, before you can lose weight. Exercise, Nutrition, Sleep and stress management all play a role in double digit weight loss. My clients and I have had some great success over the years in the weight loss category. After years of trial, error, experimentation and then finally continued weight loss. Here are my best tips for your weight loss in 2016.

Here are 10 steps for weight loss in 2016:

1. Set and commit to a goal

Think about what your goal is, what will be the benefits of accomplishing your goal, and why it is important to you. No one can do this for you! These are your goals, your wants, your needs, and your desires. Be honest with yourself. Write it down and tape it up to as many places as you can in your house so that you don’t forget it. A great place to put it on is the refrigerator. Read your goals at least once a day so that you can stay focused and committed to the goal.

2. Find a Coach that can help you reach your goal

If you want your taxes done right, you hire an accountant. If you want to manage your finances better you hire a financial advisor. If you want your child to learn how to play the piano, you hire a piano teacher, and so on and so on. A coach will eliminate the guess work and put you on the fast track towards success. Time is valuable, so having a coach to direct you on your wellness journey will save you time, and increase your chance for success exponentially.

3. Join or develop a team

Find 1 to 5 other people who have a similar goal as you and work together to help each other achieve that goal. You can keep each other accountable, exchange tips, healthy recipes that actually taste good and encourage one another throughout the journey. Teamwork makes the dream work, there is strength in numbers and support within communities. Don’t try and do it all by yourself. We all need someone to lean on.

4. Get started

No one has ever accomplished their goals by just sitting on the couch. You have to move, and you have to be proactive. TAKE THAT ALL IMPORTANT FIRST STEP! Follow it with another step. Now you have momentum working in your favor. Do whatever it takes to get started. Join a gym, buy a juicer, go to the farmers market, do push ups and crunches in between commercials, walk around the neighborhood, do a Zumba class, but just do something. You do WHATEVER it takes to get started.

5. Keep going

Nine times out of ten, your results are on the other side of you resisting the temptation to quit. When you feel like you are about to quit is when you need to push the hardest. When you have a great team supporting you and a great coach guiding you, it helps you through the tough times and carries you into success and the accomplishment of your goals. We all fall down, but it is the one who stands up after the fall that will claim the victory.

6. Train effectively

Working multiple muscle groups instead of isolating small groups will ensure that your heart rate elevates to the fat burning zone. Working out small muscle groups can keep you from losing weight if you are not targeting the larger muscle groups. Work all muscles, but don’t forget your core. Visit our youtube page for a quick directory of exercises that will get you started.

7. Feed your weight loss, don’t starve.

Many people do not realize that you have to eat small and frequent meals. Skipping meals can cause your metabolism to slow down. You may lose weight in the very short term, but when you return to the food, you will put on more weight than you originally had. Small frequent portions of healthy foods such as vegetables, fruits, whole grains and lean proteins will keep you energized and turn your body into a fat burning machine.

8. Keep a nutrition log

Many people do not realize how much they are eating until they take a critical glance at their nutrition habits. Writing and keeping a nutrition journal is a big tool that can help lead to weight loss. Numerous studies have shown that people who write down what they eat, lose more weight than the ones who don’t.

9. Honor your Resolution by becoming a problem solver.

We know that the word resolution comes from the word resolve. Resolve means to have firm determination to do something, or settle to find a solution to. It is important to find solutions daily. The challenges will come. If you find that you are too tired to exercise after work, go to sleep early and workout in the morning. If your feet hurt when you run, get fitted for the right shoe so that your feet will feel better. If you don’t like working out by yourself, join a group fitness class and make new friends. If you like desserts and normally eat three slices of cake, cut it down to one slice so that you don’t deprive yourself completely and move closer to your weight loss goal. Many times, the solutions are there if you have a strong enough desire to solve the problem.

10. Use each day as a stepping stone towards success.

Take incremental steps that will lead to progress every day. Do not try to lose all of the weight in one day. You didn’t gain the weight that way, and you will certainly not lose it that way. Your goal should be to lose 1 -2.5 pounds every week. If you lose a pound a week, by 2017 you’ll be 50lbs lighter. If you started last year and reaped the benefit of that kind of weight loss today, I’m sure you would be happy with that. You have that chance, right now to finish 2016 better than 2015. Start today so that you can say, “2016 was a great year”!

If you choose weight loss in 2016 as your New Year’s resolution, use these 10 important steps to get started and stay on task.  Still have questions about where to start?  Call 404-913-2629 and ask a personal coach to help you with weight loss in 2016.

Group Fitness Programs

The Post-Holiday Blues? Give Your Workout a Boost with Group Fitness Programs

Group Fitness ProgramsWhile many gym members prefer working out alone, there are many wonderful benefits to group fitness programs that often go unnoticed.  With the holiday season drawing to a close, it can be all too easy to delay your return to the gym.  From the week before Christmas to January 2, we often interrupt our regular workout routines to attend office parties, family dinners, and other food-filled festivities.  And if we happen to celebrate New Year’s Eve with a healthy dose of alcohol followed by a day in front of the television eating junk food, then waking up the next day to the Post-Holiday Blues may cause us to postpone our return to the gym even further.

4 Signs that you Need to Change your Workout Routine

Personal trainers are often asked the question, “How often should I change my workout routine?”   A good rule of thumb is to change things up every 6-8 weeks, but this is not always true.  Look for the four signs:

  1. You’re bored.  Going to the gym used to be fun.  Now it’s a chore.
  2. Your progress has plateaued. You work out regularly but see minimal results.
  3. You suddenly feel tired and fatigued after your regular workout.
  4. You’re still having fun, but you are no longer challenging your heart rate.

 

If you begin to experience any of the four signs, then talk to a personal trainer to determine if it is time to mix things up.  Group fitness classes are a great way to reboot your workout program.  And it’s a great opportunity to make new friends at the gym, which can help rejuvenate your workout routine even more.

Other reasons to include group fitness programs into your weekly workout routine

There are lots of reasons why some people are afraid to take a fitness class.  Some people are just shy.  Others fear the possible embarrassment of not knowing how to perform the exercises.  But getting out of your comfort zone and attending one of the many group fitness programs can help your overall workout program in so many ways.

Get Free Personal Training from a Pro.

Perhaps you are considering the hiring of a personal trainer, but you wonder if the possible results will be worth the expense.  Your gym’s top trainers often teach these group classes. By attending a few different programs, you can get a better feel for how the personal training process works.

Improve your body awareness.

Attending group fitness  programs from a qualified instructor allows us to learn how our bodies should truly move.  Many of us take for granted our daily movements and flexibility.  Professional trainers teach us the proper form required to prevent possible future injury.

Learn by watching.

The hidden benefits of attending is that you get to witness several people performing the same exercises all at once.  While the instructors may be performing one set of movements, they also usually offer alternatives for people with different skills sets or previous injuries.  By watching the other members of the class, you can learn these alternative movements while also learning what not to do.

Group classes are a great way to meet like-minded fitness enthusiasts, share training tips, and keep the boredom at bay.  With so many different classes readily available, you are sure to find a fitness class that truly inspires and motivates you.  For more information on the many benefits of group fitness programs, contact Fit2DMax today!