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Running Tips You Need To Keep Up With

Christina Helen Brown — Fri, 29 May 2015 13:12:41 +0000

Secrets to better running

Hang around seriously devoted runners long enough and you’ll start to pick up a few tricks such as how to pace yourself, which routes have the cleanest bathrooms, what to wear when the weather is changing more rapidly than your Twitter feeds.

So let us share some tips to run longer, feel lighter and stay injury-free.

Run every day

Consistency is key to a successful program. A daily run helps improve your body’s ability to burn fat, along with your biomechanics. It also teaches your mind to blast through any challenge, whether it’s physical or mental.

Invest in comfort

Get a good sports bra or you’ll feel it with every step. Nothing kills a run like a blister about to pop so ensure you’re wearing comfortable trainers. My gym clothes are just as important as what I wear on a daily basis, whether it’s to work, on a night out or just a casual meal with friends. Dress to impress and most importantly be comfortable!

Stay positive

Finish runs feeling strong and happy, not worn-out. It’ll keep you coming back for more and help you reduce injury risk. Sometimes, sharing your progress on social sites will help you continue progressing with the positive comments you will receive, helping you push yourself further.

Find your sweet spot

Write down your workouts, you can be creative and color-code how they made you feel: yellow for amazing, orange for just OK and red for totally horrible. It’s a visual way of seeing how your body responds and will help you pick up patterns.

For example, if you’re always orange or red around your period, that’s a sign that you should be doing lighter workouts on those days.

Think ahead about what you wear

Always dress to run like it’s 10 to 15 degrees warmer than it is. As soon as you get out there and get moving, you’ll warm up and be glad you didn’t put on so many layers.

Put off partying

Steer clear of happy hour the day or two before a race or big training session. Alcohol significantly impairs sleep quality and hydration levels, as well as recovery.

Train smart

In order to get stronger, your body needs time to rebuild. Mix easy days with tough, and avoid pushing when your body needs a break.

Don’t compare

Compare yourself with yourself. There will always be someone faster and leaner and who looks more like a runner than you do. Focus on the improvements you want to make for yourself.

A good cup of coffee

For seasoned runners, having caffeine before running has been shown to make workouts seem easier and help the body burn calories more efficiently.

Aim for about 3 milligrams of caffeine per kilogram of body weight: For a 150-pound woman, that’s about the amount in a 16-ounce coffee.

Mind that incline

Never accelerate down a hill. The breaking forces on your body can destroy your knees and as we said before we want our workout to be injury FREE!

Be a social runner

Running can be such a solitary pursuit, but there is a real benefit to making a connection with others and no better way to do that than by running together with friends or family. But if you don’t want to hear the same gossip and feel you need to meet new people there’s nothing better than using websites like meetup.com that can help you find local groups.

Healthier Lifestyle for those with busy schedules – Think Outside the Box

Christina Helen Brown — Fri, 29 May 2015 12:35:26 +0000

Use healthy-meal shortcuts

We’re often told to steer clear of packaged foods for better health, but some frozen and pre-made goods can truly help you whip up a healthy meal in minutes. There are tons of good options in the freezer aisle, either for individuals or even family-size meals, that can be prepared quickly. Buy a rotisserie chicken for example, take the skin off and slice it on top of a salad, or buy frozen vegetables to serve with it. Keep in mind that rotisserie chickens can be high in sodium, so cut back your intake from other sources. On nights when even that’s not an option, you still have choices about where you eat out or what prepared foods you bring home; the key is knowing ahead of time which restaurant you’ll choose and which items are healthiest, so you’re not stuck making a last-minute decision.

Set up your own home gym

If you can’t devote time to driving to the gym or you’re stuck at home with kids, working out in your own home may be your best option for fitting in quick calorie-burning session. Not always do you necessarily need to invest in expensive cardio machines, you can still get a great workout using nothing but your own body weight, or with a few simple tools (like hand weights and resistance bands) that take up next to no room in your home. Just roll out your yoga mat, set up a mirror, and you’re ready to go.

Use high-tech solutions

Few of us have the time to keep track of all the numbers involved in weight loss, calories eaten, calories burned, steps taken, and so on, but I guess that’s why fitness trackers were invented. Apple has already given us a health app that can monitor our daily steps as well as other fantastic tools. These apps and devices can save an extraordinary amount of time and make it much easier to follow a specific plan or reach daily step goals or calorie goals. Plus, seeing the a tracker on your wrist may serve as a constant reminder to get moving. Other sources are ones where you can log your meals with an app like MyFitnessPal, which automatically calculates calorie totals and nutrition content for you.

Use social media

Talking about your weight loss journey with your virtual social circle can help you feel like part of a community. So join an Instagram fitness challenge, Tweet about your Pilates class, or start a Facebook group—all on your own time. We all know you spend endless hours scrolling through these sites anyway so why not engage everyone with your progress and it turn you’ll realize how it’ll help you in the long run push yourself further.

Eat more fiber

If you’ve followed my other articles you’ll know to eat at least 30 grams of fiber a day (from food, not supplements). People who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components in a recent studies. For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message, increase your fiber intake may be the way to go.

The logic is simple: eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, makes you feel full, so you have less room less room high-calorie junk food.

Get a handle on stress

The way you deal with that stress can mean a lot to your waistline. Stress has a big influence on appetite, food intake, and how the body processes calories, and I think people underestimate that. And no, confronting your anxiety won’t add a ton of extra time to your day.

Unwind with ways to beat stress in 10 minutes or less.

Reflect on your priorities

Take a long, hard look at what’s eating up your time. You may be able to pinpoint time sucks you weren’t conscious of before, or decide that certain commitments aren’t as important to you as they once were. You may also want to talk with your boss or your partner about ways you might make your schedule more flexible.

Most people still find time to go to the doctor when they’re sick or get their hair done when they need a cut, but they’re not able to find a few minutes to exercise or eat well, because it just doesn’t seem as urgent. But it should be just as important, in order to ward off health problems in the future.

If you truly can’t find time to take care of yourself, it’s probably time for a change.

Becoming a Personal Trainer Dubai

admin — Thu, 14 May 2015 14:11:12 +0000

I can. I will.

Are you passionate about working out and helping other people achieve their fitness goals? Have you ever considered becoming a personal trainer?

Currently one of the fastest growing professions, and for good reason:

Hours that fit perfectly around your lifestyle and flexibility
You get to exercise what you love, and inspire people to be at their best.

Establishing the Skills and Attitude of a Personal Trainer

Don’t just wish for it, work for it.

All personal trainers are responsible for educating their clients on physical fitness and self-motivation. As you consider becoming a personal trainer, ask yourself these questions:

First things first, are you in optimal physical shape? It is important to remember that your clients will look up to personal trainers as examples of what it means to be fit and healthy. This does not mean meeting status quo standards of physical beauty; every body type is different, and being “in shape” means different things for different people. But personal trainers must be able to demonstrate a range of exercises and train just as hard, or harder, than their clients in order to help them succeed.
Do you believe in the power of fitness? Personal trainers don’t just exercise because they want to stay slim. They see physical fitness as a powerful force that fundamentally enhances people’s lives. It is this strong belief in their work that enables personal trainers to be so motivating to others.

We do not believe in one-size-fits-all fundamental, especially when we talk about a healthy body. Every individual has unique needs & goals.

Understanding the human anatomy.

Obviously the best personal trainers have a wide understanding of the way the human body works. Being a personal trainer is a big responsibility: advising clients to perform exercises unsuitable to their abilities can lead to injuries, occasionally even severe ones. From my own experience I have witnessed clients work with machinery and weight equipment that could injure them because it is being used improperly. It is essential that you teach clients how to train hard but also keep their bodies safe in the process.

Qualifications needed:

Level 2 Certificate in Fitness Instructing – Gym.
Level 2 Diploma in Health, Fitness, and Exercise Instruction.
Level 2 Diploma in Instructing Exercise and Fitness.

A leader must inspire or his team will expire.

Personal trainers must be full of excitement they should display encouragement, trustworthiness and characteristics of a caring leaders. After all, who wants to send 45 minutes with a personal trainer that makes you feel miserable and unhappy. The reason I advice you show patience and most importantly support is that you will lead clients through exercise sessions that can evoke pain, frustration and sometimes tears. Personal trainers keep clients’ eyes on their goals and share in the satisfaction and happiness that comes when they’ve achieved.

Everyone you will ever meet knows something that you don’t.

To truly understand the personal trainer/client relationship, it is a good idea to either hire a trainer to help you achieve your own fitness goals for a short period of time or shadow over an accomplished personal trainer already successful in business. Note how your relationship with that person develops, and what traits make him or her effective at the job. You do not need to copy their every move, develop your own style and be genuine with a gentle, intimate approach.

The most important step of all is the first step. Start something new.

With your qualifications securely at hand you are ready to target either existing gym you already attend or a new fitness center. Conduct research to decide which certification program seems right for you. There are also state diploma schools, which will give you hands-on experience and classroom education. An example of a personal training school is the National Personal Training Institute.

Most programs will require you to be at least 18 years of age, have CPR and AED certifications, and pass an exam before administering certification.
Look at programs provided by the National Academy of Sports Medicine, the American Academy of Exercise, the National Federation of Professional Trainers, and the Aerobics and Fitness Association of America for examples of different approaches you could take.

What is your specialty?

Personal training is a highly competitive business, and one way to help yourself stand out is by choosing a specialty and receiving additional certification. For example, you may want to find a program that teaches you how to work with children, mums that have just given birth or people with special needs so you can broaden your client base.

Have you got a plan in place?

As you pursue your qualifications, think long and hard about what type of job environment would be best fit you. Gain experience in your field by working in different gyms in roles that don’t require certification.

Many gyms hire people without qualifications as “floor trainers.” Floor trainers can get experience as a trainer and find a gym that’s a good fit before begin building a personal list of clients.
Some gyms actually pay for their trainers to receive qualifications as an incentive for continuing to work there. Call your existing or favorite gyms around your area to find out if they offer this type of program.

Time to get started.

Look at job listings for gym work in your local area, or better yet, walk in face to face or pick up the phone and call gyms. If you’re already a member of a gym that’s fantastic, let the administration know that you’re interested in working as a personal trainer.

Most trainers start their careers working for gyms, even if they know they want to branch off on their own later.
Gyms provide the credibility you need when you’re first starting out. They also give you the chance to learn from other personal trainers and get practice working with a steady stream of new clients.

Building a lifetime relationships with clients.

Many gyms attract new clients by offering free first sessions with personal trainers. Use these sessions to keep clients interested in your specific skills and style. Personal trainers’ pay is commission-based, so the more clients you have, the better.

Consider starting up your own business.

With your own business, you’ll be able to set your own rate and keep all the money you earn. You’ll also get to pick the clients you work with so no more forcing yourself to train someone you cant stand!

Research into How to Start a Small Business and follow the regulations in Dubai.
Some personal trainers hold their classes in their own homes and even in clients household, where they have a room set up with the proper equipment.
Other personal trainers rent a studio, which they sometimes share with other personal trainers. This could be a more attractive choice if you have already built yourself a large client list.

Mind of an entrepreneur.

Once you start your own business, you’ll have to attract your own clients – although you could possibly still keep in contact with members at your old gym and places you have worked in prior. Get familiar with marketing basics and spread the word about your business.

Choose a catchy, professional-sounding name to attract new clients. Most Personal trainers do prefer to keep their own name as branding.
Set up a Facebook page and a Twitter account. Instagram is another craze you can post pictures of your studio, and your happy clients. Remember to be an active social geek, post daily if not hourly information of exercises and different foods. Show people results as it will guarantee you more clients.
Consider advertising in your local newspaper. You might even want to consider a bit of door to door flyers.
Hold events and offer specials to help spread the word when you’re first starting out.

BEST OF LUCK!

Trainer.ae: contact us today and let us help you become a personal trainer in Dubai or any part of UAE.

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Get in touch with us today, Group fitness classes and one on one personal training available in Dubai, Abu Dhabi, Sharja, Ajman, Al Ain or RAK. Your health is more important than you know.