Posts that have media-related tests

Bicycle Crunches

The bicycle crunch is a fantastic core exercise working the upper, middle, lower abs.

Bicycles are a variation of the standard ab crunch, but you extend your legs into the air like you’re pedaling a bicycle.

This makes bicycle crunches a bit harder and tends to work the lower abs more, whereas keeping your legs straight work the middle abs.

5 tips to keep your summer workout fresh

Having trouble staying motived with the warm weather here?

Here are 5 tips to keep your summer workout fresh

1. Plan. Set a schedule and stick to it. If you plan a consistent time to workout and add it to your calendar and set reminders the odds of you working out are much greater.

2. Grab a workout buddy. Have someone who can hold you accountable for your workouts and healthy eating choices.

3. Go outside and enjoy the warm weather. There are plenty of ways to stay active and enjoy the summer at the same time. Go for a bike ride, a swim, or even try a fun outdoor class.

4. Make June the new January. Reevaluate and recommit to the goals you set for yourself at the beginning of the year. Whether you’re starting fresh or just keeping up the good work, make the summer season part of the healthy lifestyle you want to build.

5. Don’t let summer takeover. Enjoy the BBQs, the pool parties, but don’t overindulge. It’s ok to have fun and cheat a little on your diet but don’t let summer take away all of your hard work!

Let’s Make 2017 the Best Year Yet, and Reach Those Fitness Goals Once and for all!

Let’s Make 2017 the Best Year Yet, and Reach Those Fitness Goals Once and for all!

Have you been trying to reach your fitness goals without any success?

Do you give up when you are not seeing the results you want?

If you answered yes to any of these questions, then read on to learn about goal setting, the importance of consistency, as well as diet & exercise tips that will help you to be successful in reaching your 2017 fitness goals.

1. Write down your fitness goals: When writing down your fitness goals for 2017, the main thing to look at and understand is: WHY? Why are these your specific fitness goals? Do you want to feel and look better? Do you want more energy to play with your kids? Do you want to decrease your chances of getting sick? Having a why behind your fitness goals will help prevent you from giving up or missing sessions at the gym. Any time you want to give up, ask yourself: “Why did I start this?” Those emotional connections will help keep you on track.

2. Set a timeframe: Making a realistic timeframe is very important to your success. Set short-term and long-term goals so you can see the results as you go. For example: If a 100lb weight loss is my long-term goal, I will reach my goal within one year. My short-term goal is to lose 6-10 pounds every 6 weeks. Staying focused on achieving the short-term goals will help you towards the bigger picture.

3. Be consistent with your fitness regime and diet: Being inconsistent is one of the main reasons people are not successful in reaching their goals. Begin with 3 days a week in the gym and slowly increase to 4 days and 5 days in 6-8 week increments. Stick to your plan and make no excuses. This is a commitment you have made to yourself, and your health, so mark it on the calendar just like any other appointment.

4. Diet is 70%, Exercise is 30%: This means you MUST change your diet and make healthy food choices if you want to see results in the gym. Too often I see clients skipping breakfast, eating too many carbs, not eating enough protein and not eating enough throughout the day. Not eating slows down your metabolism and causes weight gain. Focus on eating nutritious foods at the right times.

5. Create a well-rounded workout: Make sure that your fitness program includes strength training, cardio, core strengthening and flexibility (stretching at the end of your work out). Many people only do cardio at the gym. Strength training is equally, if not more, important than doing cardio. This will increase your metabolism, strengthen your bones and muscles, help your body burn calories throughout the day, and will give your body a toned look.

6. Be patient: Results do not happen over night so stick to the plan and be patient. If you need help reaching your 2017 fitness goals or have any fitness-related health questions or concerns, contact me any time via email  premiumpt@outlook.com

Here’s to Health & Happiness in 2017, let’s make this year the best one yet!

woman working out

Why Women Should Lift Weights

Does weight lifting make woman bulky? Why should all women do resistance training?

Today I want to talk about resistance training or weight lifting and why it is so important and beneficial to a woman’s health and physique.

When I am doing goal setting with my clients, many woman have fitness goals to lose weight, tone up, trim inches, increase strength, increase flexibility, or improve posture. They have tried the gym on their own multiple times with no success in reaching their goals, which is why they are now interested in Personal Training. Read more