If you're looking to hire a trainer, you may be wondering what type of package you need to purchase in order to get the results you want and the best bang for your buck. Every gym has different options available, but when it comes to Embody Bia, I require a commitment of no less than 8 sessions to start.
When you are new to exercise, the early stages are the most important and the more you can learn in the beginning the faster you'll reach your goals. Why waste time doing things the wrong way when you can spend a few weeks learning the right techniques to carry you through for months? Another thing to point out is that your first few sessions should be close together. You don't want sessions booked weeks apart until you've already learned proper form and how to exercise the appropriate muscles to achieve the results you desire. Give yourself time with a trainer to develop muscle memory and body awareness so that when your sessions are over you won't have more questions than answers, and won't need more sessions until it's time for a program change (usually about 6-8wks).
I also require 8 sessions so that I know you're ready for change. If you were to come to me wanting 2 sessions, I would tell you it's not worth your time or money, and I would be doing a disservice to you if I was to accept such an arrangement. I'm trying to teach you how to LIVE! That takes time. It takes work and effort from both of us to get you on the path to a healthy new lifestyle. What you need to consider is whether or not you're worth it, whether or not you're family's worth it, and whether or not you're ready for change!
Thursday, April 30
Wednesday, April 29
Living Better With Green Tea
I'm big on green tea, and we all should be! The health benefits to drinking green tea are numerous and include protection from certain cancers, aid in weight loss, immune system boost, stress relieve, and even bad breath, and that's just to name a few!
If you don't like green tea, drink it anyway. I am a firm believer that your body and taste buds will adapt if you stay consistent and you'll start to enjoy the foods you never thought you'd eat. Example, I use to despise sweet potatoes, 100% natural peanut butter, fish, cottage cheese, and green tea. When I learned the health benefits of these foods I forced myself to eat them. The peanut butter was the easiest adjustment and I can't stand the taste of the other stuff now, sweet potato was the hardest and it took me weeks to like it, but I've grown to love them!
Just try a cup a day! Feel free to sweeten it with some honey or get use to the wonderful natural flavor all on its own :) There are health benefits to the caffeine in green tea as well, so don't feel that you need to buy the decaffeinated kind.
For more information on the many benefits of green tea, follow this link: http://en.wikipedia.org/wiki/Potential_effects_of_tea_on_health
I hope you all go buy some today and if you hate it, keep drinking it and I promise it'll get better!
If you don't like green tea, drink it anyway. I am a firm believer that your body and taste buds will adapt if you stay consistent and you'll start to enjoy the foods you never thought you'd eat. Example, I use to despise sweet potatoes, 100% natural peanut butter, fish, cottage cheese, and green tea. When I learned the health benefits of these foods I forced myself to eat them. The peanut butter was the easiest adjustment and I can't stand the taste of the other stuff now, sweet potato was the hardest and it took me weeks to like it, but I've grown to love them!
Just try a cup a day! Feel free to sweeten it with some honey or get use to the wonderful natural flavor all on its own :) There are health benefits to the caffeine in green tea as well, so don't feel that you need to buy the decaffeinated kind.
For more information on the many benefits of green tea, follow this link: http://en.wikipedia.org/wiki/Potential_effects_of_tea_on_health
I hope you all go buy some today and if you hate it, keep drinking it and I promise it'll get better!
Tuesday, April 28
How to Start
So you're looking to start living healthier and are itching to fit into those super cute short-shorts from last summer, you know, the ones you "somehow" grew out of over the winter? So how do you start? With so much information out there it's hard to know what's bull crap and what's actually good advise.
Well, we must understand that we're all different. What might work great for one person might not work for another. Some people need to place bets against themselves, some need to have a buddy to hold them accountable, and some just need to hit bottom before they can get up.
Generally, you need to start with your diet. Try to focus on incorporating more fruits and vegies in place of fried, fatty, sugary foods. Don't think so much about what you "shouldn't" eat; think about what you should eat and keep positive. You want to try being more consistent and eat regularly to keep you blood sugar levels from spiking or dropping.
With exercise, it's ok to take baby steps! So many people push themselves too hard in the beginning and the change they undertake is so drastic that they're unable to keep it up. Begin with simply moving more. Don't over think things, just move! Walk as much as possible (buying a pedometer has been proven to increase the number of steps someone takes in a day) and when you're ready, start a workout program that includes cardio, strength training, and flexibility. You only need to start with 2-3 days a week to start seeing improvements. I always recommend hiring a trainer so that you know what exercises to do to get the results you want, and how to do them properly.
So, like I said, everyone is different but the steps I mentioned above are general guidelines that everyone can follow. I think the most important factor is the level of motivation to do what it takes to get what you want. Find what motivates you and the rest is easy!
Well, we must understand that we're all different. What might work great for one person might not work for another. Some people need to place bets against themselves, some need to have a buddy to hold them accountable, and some just need to hit bottom before they can get up.
Generally, you need to start with your diet. Try to focus on incorporating more fruits and vegies in place of fried, fatty, sugary foods. Don't think so much about what you "shouldn't" eat; think about what you should eat and keep positive. You want to try being more consistent and eat regularly to keep you blood sugar levels from spiking or dropping.
With exercise, it's ok to take baby steps! So many people push themselves too hard in the beginning and the change they undertake is so drastic that they're unable to keep it up. Begin with simply moving more. Don't over think things, just move! Walk as much as possible (buying a pedometer has been proven to increase the number of steps someone takes in a day) and when you're ready, start a workout program that includes cardio, strength training, and flexibility. You only need to start with 2-3 days a week to start seeing improvements. I always recommend hiring a trainer so that you know what exercises to do to get the results you want, and how to do them properly.
So, like I said, everyone is different but the steps I mentioned above are general guidelines that everyone can follow. I think the most important factor is the level of motivation to do what it takes to get what you want. Find what motivates you and the rest is easy!
Friday, April 24
Write it Down!
It's funny how the simple act of writing things down makes us more self aware of our actions, makes us feel like we're being held accountable, and keeps us focused.
Last night I decided that this summer I'm going to make the best of my time. I got out my journal, which I haven't touched in years, and wrote out a list of things I want to do this weekend, then I made another list of things I wanted to accomplish this coming week, and a third list of goals I want to achieve over the next month. It's a great way to feel like you have structure and is less overwhelming than carrying all of the ideas in your head.
What is important to remember is that you need to set realistic goals and give yourself a realistic amount of time to accomplish them. And break down one big goal into smaller goals. If your goal is to be able to run a 10k race, start with making the commitment to go for a 30 minute jog (or walk- depending on where you're starting from) this weekend. Maybe make getting a new pair of sneakers a goal too! Anything that will get you to the end result that you're looking for.
Keep your list simple, clear, and focus only on the time period you're in. I'm not thinking about what I need to do next week right now- I'm thinking about what I want to accomplish this weekend, and when this weekend's over I'll only focus on next week's set of goals, and so on.
We're suppose to have a beautiful weekend this weekend! Hopefully the sunshine will encourage everyone to get up off their butts and into a healthy routine to get fit :)
Last night I decided that this summer I'm going to make the best of my time. I got out my journal, which I haven't touched in years, and wrote out a list of things I want to do this weekend, then I made another list of things I wanted to accomplish this coming week, and a third list of goals I want to achieve over the next month. It's a great way to feel like you have structure and is less overwhelming than carrying all of the ideas in your head.
What is important to remember is that you need to set realistic goals and give yourself a realistic amount of time to accomplish them. And break down one big goal into smaller goals. If your goal is to be able to run a 10k race, start with making the commitment to go for a 30 minute jog (or walk- depending on where you're starting from) this weekend. Maybe make getting a new pair of sneakers a goal too! Anything that will get you to the end result that you're looking for.
Keep your list simple, clear, and focus only on the time period you're in. I'm not thinking about what I need to do next week right now- I'm thinking about what I want to accomplish this weekend, and when this weekend's over I'll only focus on next week's set of goals, and so on.
We're suppose to have a beautiful weekend this weekend! Hopefully the sunshine will encourage everyone to get up off their butts and into a healthy routine to get fit :)
Thursday, April 23
Personal Trainer Experience
I'm a firm believer that if you hire a personal trainer, each session should be the best part of your day! At times the idea of working out can be tough, especially in the very beginning, so the trainer you choose should be able to show you ways to make exercise fun and enjoyable, as well as safe and effective.
With the nice weather upon us I feel that encouraging people to workout outside is important! The fresh air and natural light does the body good :) And there are many different workouts that can be done around your yard or at a local park. Don't think that you need to be confined to a gym or your home to do exercise! Hiring a trainer can help you find new and innovative ways to get that body toned and increase your level of fitness. Try spicing things up a bit and use the natural elements around you as your equipment, or get to the park with your kids and try to incorporate good old fashion play time into your regime.
I went for my first jog outside over the weekend and it felt so good! That is why I wanted to talk about getting outdoors now and again for exercise. I was pretty concerned about my ankle, which has given me nothing but grief for months, but it didn't bother me too much so hopefully I'll be able to make it a weekly occurrence. I need to keep myself busy over the next few months, so will be setting some new goals and focusing on training more than ever! I want to make this summer great for myself, and for you! Let's make this summer YOUR summer to shine, together :) Now who's with me!?
With the nice weather upon us I feel that encouraging people to workout outside is important! The fresh air and natural light does the body good :) And there are many different workouts that can be done around your yard or at a local park. Don't think that you need to be confined to a gym or your home to do exercise! Hiring a trainer can help you find new and innovative ways to get that body toned and increase your level of fitness. Try spicing things up a bit and use the natural elements around you as your equipment, or get to the park with your kids and try to incorporate good old fashion play time into your regime.
I went for my first jog outside over the weekend and it felt so good! That is why I wanted to talk about getting outdoors now and again for exercise. I was pretty concerned about my ankle, which has given me nothing but grief for months, but it didn't bother me too much so hopefully I'll be able to make it a weekly occurrence. I need to keep myself busy over the next few months, so will be setting some new goals and focusing on training more than ever! I want to make this summer great for myself, and for you! Let's make this summer YOUR summer to shine, together :) Now who's with me!?
Tuesday, April 21
Motivate Me
Today I need some external motivation. We all do sometimes, right? So I was looking on line for some words to lift my spirits and here are a few I liked:
Life is either a daring adventure or nothing. Security is mostly a superstition. It does not exist in nature. - Helen Keller
"Quit now, you'll never make it.
If you disregard this advice,
you'll be halfway there."
David Zucker
The greatest waste in the world is the difference between
what we are and what we could become.
Treat life like a toaster- when you get pushed down, pop right back up.
“The greatest failure is the failure to try.”
William A Ward
Life is either a daring adventure or nothing. Security is mostly a superstition. It does not exist in nature. - Helen Keller
"Quit now, you'll never make it.
If you disregard this advice,
you'll be halfway there."
David Zucker
The greatest waste in the world is the difference between
what we are and what we could become.
Treat life like a toaster- when you get pushed down, pop right back up.
“The greatest failure is the failure to try.”
William A Ward
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."
"Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups."
Sunday, April 19
One Of My Favorites
In almost every class I teach, I get my participants to perform push ups. The push up is probably my favorite upper body exercise and there are so many different variations to choose from.
The standard push up is performed with hands positioned just slightly wider than the shoulders. As you lower, let the elbows flare out to the sides slightly. You can also do a wide push up with your hands quite far apart, or tricep push ups where your hands are directly under your shoulders and elbows stay tight into your side as you lower. You can increase the intensity of a push up by playing around with different hand positions, incorporating an bench or chair to put your feet up onto, or add a stability challenge by performing them with your hands on a bosu or stability ball. The possibilities are endless!!
The main reason I love this exercise, other than the fact that there are so many ways to perform them, would be because it targets more muscles than almost any other upper body exercise, and therefore burns more calories. A push up works your chest, biceps, triceps, shoulders, upper back, and your entire core. You can increase the load on certain areas by performing the push up in different ways.
I know a lot of women perform push ups on their knees, and it's rare for them to even attempt a push up on their toes. In my classes I always, always, tell everyone to go onto their toes unless they have an injury. Even if you can just do one, it's better than none, and it will help you to build enough strength to perform more. Also, if you're doing knee push ups, keep your feet on the floor! Elevating them will eliminate much of the strengthening benefits.
Here is a site where technique is described and there are pictures as well: http://www.acefitness.org/exerciselibrary/exercisedetail.aspx?exerciseid=13
Note that you are to exhale on the up phase and inhale down. Good technique is extremely important with this exercise so be careful, but challenge yourself and get up there on those toes ladies!!!
The standard push up is performed with hands positioned just slightly wider than the shoulders. As you lower, let the elbows flare out to the sides slightly. You can also do a wide push up with your hands quite far apart, or tricep push ups where your hands are directly under your shoulders and elbows stay tight into your side as you lower. You can increase the intensity of a push up by playing around with different hand positions, incorporating an bench or chair to put your feet up onto, or add a stability challenge by performing them with your hands on a bosu or stability ball. The possibilities are endless!!
The main reason I love this exercise, other than the fact that there are so many ways to perform them, would be because it targets more muscles than almost any other upper body exercise, and therefore burns more calories. A push up works your chest, biceps, triceps, shoulders, upper back, and your entire core. You can increase the load on certain areas by performing the push up in different ways.
I know a lot of women perform push ups on their knees, and it's rare for them to even attempt a push up on their toes. In my classes I always, always, tell everyone to go onto their toes unless they have an injury. Even if you can just do one, it's better than none, and it will help you to build enough strength to perform more. Also, if you're doing knee push ups, keep your feet on the floor! Elevating them will eliminate much of the strengthening benefits.
Here is a site where technique is described and there are pictures as well: http://www.acefitness.org/exerciselibrary/exercisedetail.aspx?exerciseid=13
Note that you are to exhale on the up phase and inhale down. Good technique is extremely important with this exercise so be careful, but challenge yourself and get up there on those toes ladies!!!
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