Trainer » Ida S.

4 Dangers To Watch Out For When You Do Aerobics

Ida S. — Wed, 09 Dec 2015 06:00:15 +0000

Aerobics are among the most effective exercises for weight loss, but like most things in life, they come with their own risks. Any number of accidents may happen to both beginners and experienced people alike, but being aware of these risks, and taking the necessary precautions will help prevent their occurrence. Here are the top four risks of aerobic exercises that you should watch out for:

Over Exertion

When you run, go rowing, or perform similar aerobic exercises, you tend put in a lot of energy and your body gets tired. Even though pushing your body when you reach the point of exhaustion is one of the best ways to actually increase your exercise gains, overdoing it could very easily cost you your health and safety; so go easy on yourself.

Muscle Injuries

These mostly occur during running or activities that require some amount of running. Not stretching before starting your daily run is not a good idea and sprinting at the speed of Usain Bolt, without having the muscle strength and endurance to back you up, is not going to help either. Make sure you stretch before and after every run. And remember to take it slow!

Medical Conditions

If you suffer from some heart condition or other health complication such as asthma, you need to take it easy on the aerobics. Concentrate on doing moderate aerobic exercises like walking, instead of more intensive ones such as running or jogging. You do not want to trigger an asthma attack while trying to stay healthy, and achieve the complete opposite to the intended effect of your training.

Freak Accidents

Physical exercise is inherently dynamic and unpredictable. Even after taking the regular precautions such as stretching before going for a run, any number of freak accidents could easily occur without warning. There isn’t so much you might be able to do to prevent freak accidents, but you can protect yourself by completely adhering to the rules of safety. For example, wearing a helmet when riding a bicycle should be non-negotiable.

Aerobic exercises are healthy and can have a lot of benefits for health and fitness, but if proper care is not taken, they could also lead to injuries and other health complications; so, be sure to follow the tips we’ve outlined here, for your own safety .

A professional fitness instructor will be able to help you design a fitness plan that works just for you, and if you would like to hire one, we would be glad to introduce you to someone you can trust. Please get in touch with us at:

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6 Tips for a Healthy Diet

Ida S. — Mon, 07 Dec 2015 12:00:58 +0000

A healthy diet is one that provides the body with all the necessary and essential nutrients, vitamins, minerals, and calories that it needs to support it’s processes. The basic idea is to eat mostly natural foods and stay away from highly processed food. Read on to see more in-depth tips for a healthy diet:

Eat lot’s of Fruits and Vegetables

You should eat at least five servings of vegetables and two servings of fruits everyday and there are many ways to prepare/cook and serve them. A lot of vitamins and minerals can be found in fruits and vegetables, that will help you live a healthy life. A daily intake of fruits and veggies can help you get rid of obesity, lower your cholesterol and blood pressure, as well as cure diseases like type 2 diabetes, stroke, some forms of cancer and heart diseases (scientifically proven).

Cut Down on Saturated fat and Sugar

Eating foods full of fat and sugar can increase your cholesterol levels and can cause heart diseases. Cut down on the pies, cakes and burgers if you don’t want to end up with heart complications that can be a potential risk to your life. To make sure that your food is free from fats and sugar, choose low fat foods (read the labels), and be sure to trim any visible fat on your meat before cooking. Do not butter your sandwiches and make sure to grill, poach or roast your meat instead of deep frying it.

Eat More Fish

What’s a healthy diet without fish? Especially oily fish which contains omega-3 fatty acids, which are very good at helping to keep your heart healthy. Steamed fished or grilled fish is a lot healthier than fried fish though. A healthy diet should contain at least two portions of fish every week but make sure to maintain high standards of culinary hygiene because fish can be dangerous if improperly prepared.

Eat Starchy Foods

Some people think that starchy foods are fattening but they don’t necessarily have to be; just watch out for the added fats when cooking them. Potatoes, wholegrain breads, cereal and rice are all sources of starch and fiber (which is good for your system because it helps food move more easily through the gut and prevents constipation).

Don’t Skip Breakfast

Research has shown that eating breakfast regularly is important for weight loss, but keep in mind that your breakfast should consist of healthy foods. Eggs are a good way to start your day because they give you this feeling of fullness while you might have actually eaten less, and they are very low in cholesterol these days. You are also likely to feel more energetic throughout the day on the mornings when you have breakfast, compared to how moody you can get if you go about your day on an empty stomach.

Drink Lot’s of Water

We lose a lot of water from our bodies everyday and we need to replace the water that is lost by drinking lots more, because water is a form of nutrient that the body needs to carry out it’s daily activities. The more water you drink, the more energy your muscles gain, the healthier your skin looks and the better your kidneys function.

A healthy diet is one that provides the body with all the necessary and essential nutrients like vitamins, minerals, proteins etc. As said before, the basic idea is to eat foods that are as natural as possible, and avoid highly processed foods.

A personal trainer will be able to help you design and exercise and diet plan that works just for you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

7 Reason Why You Should Exercise Outside

Ida S. — Thu, 03 Dec 2015 14:16:48 +0000

Working out in a gym has it’s advantages but heading outside for a run or taking your bicycle out for a spin has its own unique advantages which we think you should consider. An outdoor workout definitely provides better scenery, with no sweaty show-offs huffing and puffing around trying to compete with you or make you look bad.

In most cases, you’ll be left alone to be yourself, to pursue your fitness goals in peace and tranquility. Here are seven more reasons why you should consider working out outdoors:

You’ll be happier

Doesn’t the smell and feel of fresh air just light you up?Exercise in general makes you happy as it triggers the release of endorphins, which added to the peace and tranquility of the outdoors, will lead to an explosion of happiness. In fact, research has shown that people who work out outside experience less stress, compared to people who spend more time working out indoors.

You’ll burn more calories

When you exercise indoors, particularly in a gym, you tend to do the same things everyday. Your body will eventually get used to the routine and relax because it is not being challenged. But the outdoors offer a variety of options to work with: the terrains and hills you will exercise on will be challenging to your body and the hotter the weather, the harder your body will work to cool down causing your body to burn more calories.

You’ll think more clearly.

Working outdoors helps you clear your mind of the day’s stress and anxieties thereby freeing your mind for more positive thoughts. Just being out in the fresh air helps to clears the mind but it gets clearer when you are working out outdoors.

It saves you money.

Some people spend fortunes on fitness equipment for their homes and that’s okay but why put a dent on your bank account if you can get the same results or even better, if you exercise outside. And for free to boot!

Convenience

You can literally get up and go out for a run or to play some sport whenever you want to, but you might have to wait in line for a machine at the gym to be free, which might not be the end of the world but is still a major inconvenince. The gym also has closing hours but the outdoors doesn’t and that’s as convenient as it gets.

You’ll go for longer.

Time flies when you exercise outdoors: There won’t be a second of boredom because you’ll be seeing a lot of new faces, changing your routine and enjoying the scenario so much so that you won’t be able to keep track of time or feel the quad burns and you probably will end up working out for longer than you would at the gym.

More Sanitary

As a result of the sheer number of people that work out and sweat at the average gym on a daily basis, gyms have a high concentration of bacteria and other germs. Of course you can take some common sense steps to avoid catching anything in the gym, such as washing your hands, wiping gym equipment before use, applying foot powder and all that, but why go through all that trouble when you can simply go outdoors.

Depending on your fitness goals, you might not need to step foot in a gym and you can use nature to your advantage, as much as you would like, for free!

A personal fitness trainer will be able to help you design a workout plan that works just for you and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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The Top 5 Upper Body Exercises For Women

Ida S. — Tue, 01 Dec 2015 16:56:34 +0000

The muscles in the upper body are very important and play a number of roles in the body, from generating and transmitting power, to stabilizing the body during motion and dynamic exercise, maintaining proper posture and even enhancing attractiveness. Also, increasing muscle mass is a very smart and effective way to enhance weight loss so if you’re currently trying to lose weight, incorporating some upper body muscle building into your workout plan is a good idea. Here are a few simple exercises that women can do to develop their upper body muscles:

Wall push up

If you have back issues or are beginner at upper body training, this is a good way to start, and could be considered the foundation of more advanced chest exercises like proper push-ups. Here is how you do the wall push up: stand a few feet from a wall, lift your arms to shoulder level and place your palms on the wall a little bit wider than shoulder-width apart. Then back your feet away from the wall so that your shoulders are bent as you lean into the wall with your arms. Now inhale and exhale slowly as you push yourself off the wall with your arms. Repeat 15-20 times per set.

Chest press

The chest press is a bench exercise, and it can be performed with free weights. It works both your chest and arms and the only tool it requires is a set of barbells, but don’t choose the the lightest ones you can find though. To do this exercise, lie with your back against a bench, and your upper arms aligned straight with your shoulders your elbows bent at a 90 degree angle. Hold a weight in each hand palms facing inwards and extend arms in a smooth motion until they are fully extended above you. Return to original position and repeat.

The Plank

The plank is one of those multi-purpose exercises that works multiple muscles in the upper body and even a few in the lower body too. To perform the plank, stretch out four body on the ground, using your feet and forearms for support. Make sure that your body is fully straightened out such that you could draw a perfectly straight line from your heels through your pelvis to your forehead. Stay in this position for about 60 seconds, then return to your original position and repeat.

Tricep lift

Doing this move the right way will help build your triceps. To do the tricep lift, grip a dumbell with both hands and raise them above your head, keeping your upper arms flush against the side of your head. Lower your forearms behind your head, then raise them back up to their original position and repeat the move 15-20 more times.

Back pack push up.

This move doesn’t need require any gym equipment and you can do it at home too if you want. It is a chest and arms exercise and to do it, take a fitting backpack with padded shoulders and fill it up with non-sharp items to get it to have weight. Get into position with the back pack firmly on your back and then preform push-ups in the regular way. The heavier the back pack, the harder the push ups. Repeat 15-20 more times per set.

Improving your chest and upper body muscle strength, size and definition is one sure way to improve your sports performance, lose weight and simply look better; so take our advice and starting doing these five very simple upper body exercises for women. You won’t regret it if you do!

A fitness trainer will be able to help you design an exercise plan that works just for you and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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5 Ways Stress Can Ruin Your Life

Ida S. — Mon, 30 Nov 2015 16:13:37 +0000

It is estimated that about 75 to 90 percent of visits to physicians are for complaints that are, in some way, related to stress. Stress can affect just about every part of the human body, and plays a big role in worsening the symptoms of a wide variety of other disorders and illnesses as well. Read to see more ways in which stress can affect your health, and why you should take serious steps to manage your stress levels effectively:

Anxiety influences pretty much every body part, and plays a major role in exacerbating the effects of a wide range of illnesses and health complications.

Stress can affect you sexually: when you’re feeling stressed, getting engaged in any sexual activity may not be on the top of your to do list.

When you’re under stress, your muscles contract and become tense, and this may affect your nerves, muscles, skin, organs and bones. Muscles that are constantly tensed can cause some conditions and disorders like muscle spasms, facial or jaw pain, tremors, and cramping. Also, headaches, chest pain and back pain are common conditions that occur due to stress induced tension.

Stress can worsen diabetes by weakening the patient’s ability to manage the disease effectively. It could also cause the blood to become stickier and weakens the body’s ability to clear fat molecules from body

Stress frequently leads to an inability to concentrate or complete tasks which could have a significantly deleterious effect on your school or work performance.

Although the negative effects of stress could be quite severe, stress can actually have positive effects if managed properly. Sufficient sleep, a healthy diet, and regular exercise are all important factors that contribute to effective stress management.

A fitness instructor might be able to help you design an exercise plan to help with stress management, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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5 BENEFITS OF MEDITATION TO FITNESS AND HEALTH

Ida S. — Mon, 23 Nov 2015 16:22:23 +0000

Meditation is a practice that has been around since the 4th century. Some people look at meditation as a form of prayer to buddha. Well, it’s not. It is a way of channeling your inner calm, or a way of developing your emotional positivity. It has a lot of health benefits.

IT KEEPS YOU STRESS FREE.

Stress is a major everyday issue for people. Especially people who have to juggle work and family at the same time. Having to wake up to help the kids get ready for school and make it to work in record time can be very stressful. You need intervention, before you break down. Meditation is your way out. And it doesn’t even need any material. You can do it anywhere, at any time and it doesn’t even take time!

IT IMPROVES METABOLISM.

If you want to lose some weight but you do not want the pain and hassle that comes with fitness training, you should hang on to meditation. The positive mindset that you get into during meditation affects you internally and boosts your metabolism rate to promote weight loss.

IMPROVES BRAIN FUNCTION.

It has been scientifically proven that meditation does in fact, improve the brain in many ways than one. It improves your attention span. It also changes your outlook on/perception of things around you positively. It decreases mind wandering, which can be very be detrimental as it can cause worrying or stressing. Most importantly though, it’s some sort of brain anti-aging solution.

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6 Tips for a Healthy Diet

Ida S. — Mon, 23 Nov 2015 14:20:16 +0000

A healthy diet is one that provides the body with all the necessary and essential nutrients like vitamins, minerals, proteins etc. The idea is to eat mostly foods that are derived from plants, focused more on the things your grow and get away from highly processed food. Here’s six ways you can keep your diet healthy:

Eat lots of fruits and vegetables

Fruits and vegetables are a very important part of our daily diet, and you should eat at least five servings of vegetable and two servings of fruits everyday and there are many ways to prepare/cook and serve them. A lot of vitamins and minerals can be found in fruits and vegetables, nutrients that will help you live a healthy life. A daily intake of fruits and veggies can help you get rid of obesity, lower your cholesterol, your blood pressure as well as cure diseases like type 2 diabetes, stroke, some forms of cancer and heart diseases (scientifically proven).

Cut down on saturated fat and sugar

Eating food full of fat and sugar can increase the level of your cholesterol and can cause heart diseases. Cut down on the pies, cakes and burgers if you don’t want to end up with heart complications that can be a potential risk to your life. To make sure that your food is free from fats and sugar, choose low fat diary products (read the labels when you go shopping) use lean meat and trim any visible fat on the meat before cooking. Do not butter your sandwich and make sure to grill, poach or roast your meat instead of deep frying it.

Eat more fish

What’s a healthy diet without fish? Especially oily fish which contains omega-3 fatty acids, which is very good in helping to keep your heart healthy. Steamed fished or grilled fish is a lot healthier than fried fish though. A healthy diet should contain at least two portions of fish every week but make sure to prepare it in a highly hygienic way and in a non toxic way because fish can be highly poisonous if care is not taking in preparing it.

Eat starchy foods

Some people think that starchy foods are fattening but they don’t necessarily have to be; you just need to watch out for the added fats when cooking them. They contain fiber, calcium, iron, vitamins and of course starch. Potatoes, wholegrain breads, cereal and rice are all sources of starch and fiber which is good for your system because it helps food move more easily through the gut and prevents constipation.

Don’t skip breakfast

Research has shown that the people who successfully lose weight tend to eat breakfast regularly; but keep in mind that your breakfast should consist of healthy items. Eggs are a good way to start your day because not only are they delicious and can be prepared in a number of ways, they also make you feel full even though you might not have eaten that much. To top it off, thanks to advances in agricultural science, eggs are very low in cholesterol these days.

Drink lots of water

We lose a lot of water from our bodies everyday and we need to replace it (by drinking lots of water) because water is a form of nutrient that the body needs to carry out it’s daily activities. The more water you drink, the more energy your muscles gain, the healthier your skin looks and the better your kidneys function.

As long as you keep your daily consumption strictly by the rules, you will live a healthy life. And a healthy life is a happy life!

Causes of Leg Cramps During Exercise and How to Prevent it

Ida S. — Sun, 22 Nov 2015 16:30:36 +0000

Muscle cramps are the most annoying things out there when they show up whilst you are trying to workout. They mostly show up right in the middle of your session, when you are most likely enjoying it the most. It is said to be caused by dehydration but it actually goes beyond dehydration, let’s see what else causes it and how best to avoid it during exercise.

What causes cramp?

The movement of compounds like magnesium, potassium, calcium and sodium in and out of the muscle area is how your muscles maintain electrical charges and all of these compounds are found in water. The contraction of a muscle is based on a delicate electrical balance within the muscle itself but when the balance of these compounds is not ideal or when the fluid in which they move(water) is depleted, the muscles can not carry a charge properly and so they end up cramping. And something the water we drink doesn’t have all the necessary compounds our muscles need, like they sometimes lack sodium, if that happens you should add a bit of salt in your water.

Another possible cause of cramping is lack of fitness, during an exercise, you might want to push yourself harder than you normally do and subject your muscles to a bigger task than they are used to and as a result your muscles will go into protective spasm mode. Not stretching before an exercise is a contributing factor to that as well. You go to the gym or wherever you are going to do your exercises, and you plunge right into your routine without stretching your muscles, they will cramp up like nobody’s business.

Lack of flexibility causes cramps too, sitting at your sit at your office desk all day without flexing your muscles every now and then, and you try to exercise after work, you’ll find that your muscles will cramp up cause they have been dormant for the better part of the day. Flex your muscles regularly.

How to avoid it?

You can’t just expect to sit around doing nothing and not have leg cramps when you exercise, so get in shape, keep fit at all times. Don’t forget to stretch before and after workouts, eat salty food and stay hydrated. Pickle juice is a good solution for cramps too, research has proven . Don’t forget to flex your muscles!

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Thanksgiving workout tips

Ida S. — Sat, 21 Nov 2015 18:48:19 +0000

It is really hard to keep your weight in check with holidays like thanksgiving where there is a lot of food, a lot of fatty food for that matter. And then there is the long distance traveling to spend it with family, which can be very stressful and can lead to stress eating. You have to cut down on your workout time cause there is just not enough space for it during the holiday. You can’t avoid it but you can reverse the effects with some intense workout. You’ll have to workout at least five times a week, do more reps and sets but it can be done.

Prisoner’s Bulgarian split squat.

To do the prisoner’s Bulgarian split squat, get in a lunge position an place your rear foot on a bench behind you with your toes pushing into the bench. Lace your fingers behind your head as if you are a surrendering prisoner. Keeping your chest up, squat down until your back knee is nearly on the floor. Drive through the heel of your front foot to return to your original position. Repeat 8 to 15 times.

Renegade row.

To do the renegade row, get into a push up position with a dumbbell in each hand with your palms facing each other. Perform a push up then shift your weight and row one dumbbell to your side at the top of the push up. Repeat it 8 to 15 times.

Burpee.

To do the burpee, squat down and plant your hands on the floor, shoot your legs back into a push up position then hop your feet back up to your hands and jump as high as you can with your arms extended. Repeat this 8 to 15 times as well.

Single-leg RDL.

To do the single leg rdl, grasp a dumbbell in your right hand and hold it in front of your body. Push your hips back and raise your right leg behind you as you reach the dumbbell towards your left foot. Keep your lower back in it’s natural arch then extend your hips to get back to your original position. Repeat 8 to 15 times.

Bulgarian split squat to press.

To do the Bulgarian split squat to press, hold a dumbbell in each hand at shoulder level with your palms facing each other. Get into a lunge position and place your right foot on a bench behind you, with your toes pushing into the box. Squat down until your back knee is nearly on the floor then drive through the heel of your front foot to return to the starting position, then press the dumbbells straight overhead. Repeat it 8 to 15 times and you are good to go.

You can’t avoid thanksgiving, you don’t even have to but you can always fix the damage after.

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How to Get Bulky( For Skinny Guys)

Ida S. — Sat, 21 Nov 2015 16:24:25 +0000

Being skinny is no one’s fault, but if you don’t want to be skinny anymore or if you want to be like hulk, they is a way to go about it. Here are steps you can take to getting bulked-up.

Live your life around food.

As humans we need to eat every 2-3 hours, but not everyone does that and those who actually eat three times a day do not execute it evenly. If you want to gain some muscle you but you don’t execute your eating times evenly, you can set a timer to go off every two and a half hours to make sure that you do not forget to eat. Breakfast is a very important meal of the day, don’t skip it. Make sure you eat breakfast within 15-30 minutes of waking up, and it shouldn’t be just any food, it has to be real solid food. Your life should be 75% about food, go to the grocery store, cook your own food, spend the most time you can in the kitchen.

Double it up.

The best way to ensure that you are gaining weight is to double up whatever amount of food you used to eat. If you used to eat one chicken leg per meal, make it two chicken legs now. Double up on the protein powder as well, if you are taking two scoops of protein powder, make it four now. You don’t have to worry about “getting fat”, I mean… you are trying to get bulky. So eat up!

Never workout hungry.

Have you ever had a long day and missed a few meals, and then head to the gym after work to attempt a weight training exercise? You should know that skipping meals is not good for anyone especially if you are planning to hit the gym for some weight lifting. That’s dangerous for your health and it will only hinder your plans of gaining bulky muscles. A minimum of at least three solid meals a day in your system is recommended.

Eat nutrient dense foods.

Avoid foods with empty calories and focus on foods that are loaded with nutrients. Foods with empty calories have little or no nutrient value, they are loaded with fats and sugar and do nothing but make you sluggish and soft. Eat high calorie meals loaded with carbohydrates,proteins, fats, vitamins etc.

Use big eating utensils/equipment.

There is this saying that goes “ if you want to bulk, you have to eat like hulk”. Leave the small eating utensils alone, they are only going to limit you to eating smaller portions. Instead use bigger utensils and load it up with food, get a big cup and glass to drink stuff with and a big bowl and spoon to eat with. Hulk out!

Drink a lot of water.

Hydration and bodybuilding go together like hand in glove. You need to drink a lot of water if you want to build muscles, it should be every bodybuilder’s number one priority yet it is often overlooked. If you can, drink more than 8 glasses of water everyday, it is very important.

Challenge yourself each time you work out.

You just have to go for it each time you train, push yourself to the limit and beyond if you can. It’s okay to do lesser reps than the big guy next to you in the gym so long as you are pushing yourself beyond your limit. Set goals for yourself and try to beat those goals. You’ll find that each time you beat a goal, you’ll work even more hard to get to the level after that. So challenge yourself and work out of your comfort zone.

It won’t Happen overnight because Rome wasn’t built in a day, but it will happen if you are steadfast in your quest. Don’t relent and you just might be the next HULK!

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