25 October 2011 0 Comments

Finding Simple Ways to Workout at Home

So you’re having a bad day. The alarm didn’t go off and you’re running late. So late, in fact, you can’t possibly make it to the gym before you head out the door to work. In situations like this, your fitness personal trainer would ask you to make a choice – do a quick workout at home or skip the exercise altogether. Which do you think he’d prefer?

Before you balk, remember that even a few minutes of exercise is better than none. Next, remember that you do not need to have a home gym full of equipment to get in some cardio or strength training. Here are a few things you can do at home, with no equipment, when you are pressed for time.

Home Gym

Jogging

Yes, you can jog in your house. Jog in place, or around your living room, while you are watching the news in the morning. Make sure you remember to put on your shoes as many people find jogging in bare feet to be uncomfortable and stressful to the joints.

Aerobic Programs

If you have cable television, check your provider’s listings for fitness programs. Many of today’s cable providers have fitness stations that run aerobic programs all day long. Depending on the type of service you have, you’ll either be stuck with whatever program is on when you start working out or you may get to choose a favorite.

Jumping Jacks

That’s right – we want you to get up and do some jumping jacks. They’ll get you moving, wake you up, and raise your heart rate. Do them as a warmup or as part of your home fitness routine.

Pushups

No arguments. Do some pushups. If you don’t have the upper body strength to do a traditional pushup, make a modification by working from your knees or by doing standing pushups against a wall. As the muscles in your arms and chest become stronger, so will your ability to do different forms of this exercise.

These are just a few examples of the things you can do when you’re stuck at home without a fitness personal trainer to help you out. Make sure you talk to your trainer while you are in the gym to get some suggestions for exercises that are catered to your specific needs!

17 August 2011 0 Comments

Personal Trainer Weighs in on How to Prevent Muscle Cramps

There is nothing quite worse than getting almost all the way through a good workout only to be sidelined by a horrible muscle crap. Maybe you’re having the all-too-common calf cramp or perhaps your back or shoulders are going into a spasm. No matter what you’re experiencing, you’re likely in a little bit of pain and you might not even be able to finish your routine. The bad news is that those participating in intense workouts are likely to develop muscle cramping but the good news is that they can be prevented. Here are the things you need to know to avoid injuring yourself.

Don’t Get Dehydrated

There is a little myth in the exercise world that says you should only drink when you are thirsty. Nothing could be further from the truth and the reality of the situation is that if you actually feel the sensation of thirst you are already partially dehydrated. Any decent personal trainer will tell you that you should be drinking fluids before, during, and after every workout.

Most people do not drink enough water on a daily basis. The more hydrated you are, the less your chances of developing cramps Water will also help you to avoid overheating during your workout, which can also lead to severe cramps.

Warmup Before and Stretch After Working Out

Make sure you do some very light cardiovascular warmups before you start your real exercise routine. Warmups promote circulation and blood flow throughout the body and will warm your muscles, giving them greater flexibility. Stretching after your workout will help you to relax your muscles and bring them back to a normal state without a sudden stop in your routine.

Vitamin Supplements

Muscle cramps often occur when your body is experiencing a lack of certain vitamins and nutrients. Commonly recommended vitamins for the prevention of cramps include calcium, magnesium, vitamin E, and potassium. Vitamin supplements should be treated carefully as some can cause side effects if you have certain medical conditions; for example, a person with a kidney disorder may not be able to take extra magnesium. Make sure you speak to your physician before adding extra supplements to your daily routine.

Don’t let muscle cramps stop you from working out. Talk to your personal fitness trainer about the right warmups, cool downs, and stretches to use with your current routine. The sooner you work to prevent cramping, the sooner they’ll stop occurring.

26 July 2011 0 Comments

Workout Diet – What Not to Eat When Working Out

Despite your best efforts, you may find your training and nutrition plans aren’t giving you the results you and your personal fitness trainer had originally hoped to see. Your body needs to see constant change in order to get continuous results, which means switching up your workout routines on a regular basis. There is one other important area of concern, though, and that is your diet.

Perfect Post Workout Nutrition

 If you’ve hit a plateau it may be time to take a closer look at your habits in the kitchen. There are several foods and drinks that will totally destroy your diet, adding tons of sneaky calories. Here are a few things you should be staying away from.

Sauces, Salad Dressings, and Condiments

Sauces, salad dressings, and condiments taste great and can really spice up an otherwise bland diet. If you’re not watching what you’re doing, though, you could be adding tons of calories, sugar, and fat – totally undoing what you did in preparing a healthy meal to start with.

The good news is that you can easily replace these things with spices, all of which are virtually calorie-free and can add a ton of flavor to your food. Staples you should have in the house include pepper, garlic powder, onion powder, cayenne pepper, and anything else that packs a flavor you enjoy. Try to stay away from seasoned salts as they’ll add too much sodium to your diet.

Energy Drinks

Energy drinks, like Red Bull, may give you a quick burst of energy but the damage they’re doing to your diet can be devastating. A little can with just over 8 ounces of beverage can have 27 grams of pure sugar. If you’re trying to restrict your carb intake, you’ll completely blow your limit for the day out of the water. If you’re merely trying to eat a healthier diet, you’re replacing healthy, complex carbs with simple sugars. It simply doesn’t work. Ask your personal trainer to recommend a healthier alternative.

Alcohol

Alcohol is bad for your diet and physical goals. Period. End of statement. No matter what “reduced” calorie or reduced carb concoction you pick up, it will still be packed with empty calories (ie. absolutely no nutritional value). To make things worse, most people drink alcohol at night, which is when your body is more likely to try to store it as fat. If you’re really serious about your physical fitness goals, you’ll need to put alcohol on the back burner.

There are plenty of other dietary changes you can make to jump-start your weight loss and physical fitness goals. Talk to your personal fitness trainer about making modifications to your current plan. You’ll begin to see results again before you know it.

23 June 2011 0 Comments

Regular Exercise: How to Add it to Your Daily Routine

Adding regular exercise to your daily routine may at first seem stressful, especially if you’ve been relatively inactive. Your best bet, as you prepare to embark on your new exercise journey, is to start by talking with a personal fitness trainer. He or she will help you to design a workout plan that is safe and effective. Here are some things you’ll need to discuss.

Physician’s Clearance

One of the first things your trainer will ask is whether or not you have any medical conditions he should be aware of. Be honest and as complete as possible when answer this question. Fitness trainers are well-versed in anatomy and physiology and know how exercise impacts the body. He or she may ask you to get some sort of physician’s clearance before you start your new workout routine. This is not to make your life difficult, but to keep you safe. Your doctor’s report will help your trainer develop a routine that is appropriate for your needs.

Choosing the Right Type of Regular Exercise

Get Regular Exercise
Some people prefer strength training or weight lifting. Others prefer aerobic exercise in the form of walking, running, biking, or even taking a class. A great workout routine will combine a little of both, even if you aren’t doing both each and every day. Talk to your trainer about when you should do each type of exercise and try to map out a daily or weekly routine. Having something in writing will make your new plan easier to follow.

Don’t Go Overboard

Start small and work your way into longer and more frequent workouts. A brief, 30-minute workout every other day will give your body a chance to recover, especially if it isn’t used to any exercise at all. As your stamina improves, you can make your workouts more frequent, aiming for 6 or 7 days per week. Once you are doing more frequent workouts, you can experiment with increasing the length of your sessions. Remember, even 10 minutes of activity can have huge health benefits. Don’t push yourself into doing something you aren’t ready for.

Talk to your personal fitness trainer and your doctor before starting a new regular exercise workout routine, especially if you are not used to exercising regularly. Your health care team will be able to ease you into exercise safely, reducing your risk of illness or injury!

2 March 2011 0 Comments

3 Signs You Need a Personal Trainer

The decision to start a workout program and get (or stay) in shape is not one to be taken lightly. Despite your efforts, creating your own routines and working out alone may not be bringing the results you had hoped for. Here are five signs you may need a personal trainer on your side.

You Lack Motivation

You may be able to get out of bed in the morning and roll into the gym, but are you really giving your all once you arrive? A personal trainer has the skill to help you structure your routines, changing them up so that they’re always fresh, interesting, and beneficial. Your trainer will also hold you accountable for your achievements in between sessions.

motivation woman running

Individuality

Group fitness classes are great but they’re not tailored to your specific needs. A good personal trainer can talk to you about your specific health issues and physical limitations, tailoring an individualized program aimed at meeting your needs. You’ll work together to take any illnesses, chronic conditions, or old injuries into consideration, ensuring your workouts are as safe as they are beneficial.

Exercise Newbie

Wait. You’ve never exercised a day in your life? That’s OK, too. Hiring a personal trainer, at least for a few sessions, will ensure you are able to learn how to properly use all of the equipment in the gym without injury. Your trainer will also be able to work with you to ensure you’re using proper form, whether you’re on machines, using free weights, or doing body weight exercises. Safety in the gym is just as important as your results. Making a beginner’s mistake that causes an injury may set you back for days, weeks, or even months.

There’s no doubt about it. You need a personal trainer to help you get a jump start on your workout routines and goals. You may not work with him forever, but his advice will definitely have a lasting impression as you move forward with your healthier life.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!