Tag Archives: personal trainer

Updating old post – Lower leg muscles

In the world of fitness, there are some topics that change little over time. Anatomy, for example. I started this blog talking about anatomy and it was time to update these post. New pics and info on every muscle, like symptoms and activities that can cause pain.

Whether you are an athlete or if you are going to start exercising, knowing your body will only bring you benefits, so I recommend these readings. On Mondays of the coming weeks, I will share an update on a body area.

Let´s start with the lower leg muscles.

Do you want to achieve your goals?

Problems to gain or lose a few pounds? Training for a race or competition? Maybe,
Do you know someone in this situation? Enter my latest giveaway for a chance to win a 12-week personalized training plan, HERE.

*The winner will be picked randomly at the end of the giveaway.

Giveaway: 12 Weeks Body Transformation Training Plan

I´m excited to announce my very first giveaway: a 12-week training and meal plan.

The winner will get a free Evernote account with exclusive notebooks, 12 weeks of custom training and meal plans, daily coaching chat, and weekly progress check-ins. Valued 450$, you can get it by the face!

Do you want to reach your goals once and for all? Enter the Contest!

*The winner will be picked randomly at the end of the giveaway.

 

5 Unique Workouts to Try by Sarah-Beth

Hello dears!

This week Sarah-Beth is visiting us proposing 5 unique workouts! She is the awesome blogger behind The art of fit and nerd, and she shares the refreshing workouts she´s doing. Enjoy the reading and try one of these workouts!

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Need something to spice up your workout routine? Or just looking for a class that makes you excited to show up to? Me too! Nowadays, there is no shortage of options for getting fit and working out. From traditional to unconventional, I love finding new workouts and giving them a try. As a personal trainer, I love learning from practical experience and being as hands on as I can be. About a year ago, I decided to start writing about my experience about trying new workouts because I want to inspire others to find some sort of workout that they really love and wouldn’t dread going too. I hate hearing that someone doesn’t like being physically active, so I want to present as many options as possible to everyone so they can find their exercise sole mate! (Okay, maybe not sole mate, but at least something they find fun!)

After a year of trying different workouts, I’ve definitely found a few great ones! So thanks to Chape, I get to share my favourite with you all! So if you are looking for something new, novel, and unique, here are 5 different styles of workouts I highly recommend trying!

  1. Konga by The Jungle Body

This is one cardio session that feels more like a dance party than a workout. Playing remixes to all your favourite songs, Konga combines simple moves (typically 4 per song) into high-intensity dance sequences that get your heart pumping. And with classes running from 45-60 mins, you are sure to work up a sweat in one fun, supportive, cardio class.

  1. Parkour

Want to bounce off the wall? Or pretend you’re a ninja? Parkour could be your thing! It takes a little bit of fearlessness and a dash of trust, but it feels absolutely amazing when you nail a move! (Even the simple ones!) There is usually a steep learning curve with moves, and it does help to have strength, but a lot of it is practice and learning where your body is in space. From a personal note: be prepared for a few bumps, bruises and scrapes along the way.

  1. Yin Yoga

Looking for something a bit slower paced with a chance to really reconnect with your body? Yin Yoga is worth a try. Unlike the fast pace of Vinyasa, Yin puts you in a pose (many supported by props) and really lets you explore it deeper. Many poses are held for two plus minutes, giving you time to focus on stretching further or as my teacher said: “Get comfortable with being uncomfortable”. Be prepared to feel “worked” in a completely new way!

  1. EMS (Electro Muscular Stimulation)

Want to really work on that mind muscle connection? If you’ve ever had EMS on during rehab exercises, then you know just how much it helps to remind you exactly where each muscle you need to work is. Strapped into a full EMS suit, hitting all the major muscles groups, these quick 20-30 minute long workouts are the perfect solution to those that are time poor but want a solid workout or just those looking to understand muscle activation better. If you can get over the weird tingling feeling and focus on the workout, you’ll not only be sweating within minutes but burning heaps of calories in a very short amount of time. This is my favourite unique workout I’ve tried so far because it is so different from anything else and I really enjoyed how sore I felt post workout!

  1. Pole Dancing

For those that want to feel graceful as they are getting strong, then I highly recommend pole dancing. Not only is it tons of fun just to spin around on the poles, but it’s a great way to work your upper body and grip strength in a very functional way. (It’s up to you to hoist yourself onto that pole!) Most studios offer beginners courses that set up all the basics for you and allow you to build a solid foundation before you get to flipping around on the pole. So start there and build from it!

Nothing on the list strike your fancy? Try looking for free events on either your local area fitness page on Facebook, ask at your local lululemon athletica store (lululemon is known for hosting a lot of fitness events and not just yoga!), google gyms in your area and see if they offer a free/discounted first class/week, or check out wellness weeks at your local shopping center. All these are ways I find new classes to try while staying budget friendly!

Thank you so much Chape for letting me guest post!

If there is a unique workout I should try, leave it the comments down below!

Happy working out!

-SB

Bio: Sarah-Beth or SB is the personal trainer behind the blog The Art of Fit and Nerd. Originally from Canada, she is now based in Perth, Australia and loves living by the beach. She is constantly looking for unique workouts to try or gyms to go too. When not working out or training clients, she’s a bit of a nerd and can be found creating cosplays, gaming, or watching anime.

Open invitation to all coaches/trainers

Dear fellow coach/trainer,

Would you like to get more followers and drive more traffic to your blog? Would you like exposure for your content? I have no advice to get more followers, traffic or exposure. But I do have an offer you shouldn´t refuse.

Back in the day, I started blogging as all of you, with no followers and thousands of questions. After two years of daily posting, I´m proud to say I have thousands of followers and a bunch of answers.

There are some well-known strategies to get your blog out there, like awards, tags, and so on. Between nominations and invitations, I realized guest post worked better for me. It´s logical, I got invited to write about fitness at any blog, some followers of this blogger like what they read and they decided to follow me as well.

I will be in debt forever with Kally, at Middleme for showing up in my email with a great idea, exercising at the workplace. Besides all the fun, the biggest advantage for guest authors are the free backlinks, traffic, and subscribers they receive.

In the other hand, I had the chance to be the host. Again, more followers and traffic. I dare to say it´s a win-win situation. That´s why I openly invite you, fellow trainer, to write a guest post for this blog.

I can offer you 2000 WP followers, almost 3000 followers on Twitter, and near 1000 on Facebook. But most important, a great and active community I love and care about. So, a positive and encouraging message towards a healthy living is required.

Please, email to info@chape.es if you´re interested.

Best,

Chape

 

Tips for Achieving Better Upper Body strength by Justina Triasovaite

Hello, dears!

Today I´m pleased to introduce you a new blogger and friend, Justina Triasovaite. She is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping people transform their lives.

London based, she´s offering first class free with each package! If you live in London, you shouldn´t miss this opportunity.

Without further delay, I let you read her refreshing tips. Enjoy!

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This article will reveal what it takes to build up strength in your upper body, including your shoulders, arms, chest, back, and core.

No matter where you choose to train – at the gym, in the park or in your own home, there are a lot of useful tips provided in this article that can be beneficial for building your upper body strength.

Ok, let’s get started!

Home and/or Park: A Great Start!

Have you ever thought of improving your upper body strength right in your own home, right in your terrace or garden, for example? There are different ways of getting stronger and it doesn’t necessarily require you to go out to the gym – just get started right at home or in any suitable park. In my opinion, the best place to train during spring-summer months would be outside – in a park or in your own home, maybe in the garden area. Fewer excuses and more exercise!

1) Best Exercises for Getting Stronger Upper Body at Home or Park 

  • PRESS UPS

Press ups involve the majority of upper body muscles, which is great if you are trying to strengthen your upper body. What is more, these exercises improve your posture, enhance your cardiovascular system and help to prevent lower back injuries. Press ups do not require any additional equipment so you can do it right in the middle of your living room or terrace.

  • DIPS

Dips are isolation exercises that work miracles for strengthening your arms and gaining powerful and defined triceps. They can be performed at the gym on a special machine or simply at home using a chair or a bed frame. Although I think it is much more fun to do your dips outside – just find the right spot (e.g. a bench). Try this out today!

  • PULL UPS

Pull up exercises are compound movements which add strength to the whole back and arms. Nobody says they’re easy, but what you gain is most definitely worth it: by doing pull ups, several large muscle groups (back, arms and shoulders) work simultaneously. What I love about these exercises the most is that they don’t require expensive equipment – you can order a pull-up bar online and hang it above your door frame. Time to get thinking about this.

  • RESISTANCE BANDS

Resistance bands are amazing tools for working out at home with your own body weight with a goal of strengthening various muscle groups in your body, including your upper body. Most of these bands come with a special hook which allows using them on your door without damaging it. It should also come with thorough instruction regarding all of the exercises you can perform using these bands. Easy and fun!

2. Best Exercises for Getting Stronger Upper Body at the Gym

Say hello to the rowing machine as soon as you enter the gym, as this is the best exercise you can do to strengthen your upper body and build a great back. It doesn’t really matter which kind of rowing machine you choose – seated, standing, assisted, or single arm rowing – the benefits of these type of exercise for building a strong upper body are simply undeniable.

Another great exercise I highly recommend trying out is a shoulder press – machine, free weights, barbell or dumbbells – everything goes when we are talking about those beautiful and strong shoulders.

Don’t forget that a strong chest is the key to a strong upper body, so the chest press should become one of your favorite exercises as well. Choose a bench or a machine, dumbbells or bar – everything is suitable for your goal as long as you perform the exercises correctly.

And last, but definitely not least, a must exercise for everyone – pull down or pull ups. Pull down is a great machine for beginners if they want to build up their back strength and move on to pull-ups. Pull ups and chin ups work miraculously in building the so-called “triangle back”, which is often part of my clients’ wish list!

3) General Tips for Upper Body Strength

  • Carry the shopping bags yourself. This simple activity can highly influence the strength of your upper body. Forget shopping online: carrying your purchases daily will be a great exercise for your upper body and will also help you improve in the exercising field.
  • Get involved! Play outdoor games which put resistance onto your upper body – basketball, netball, tennis, badminton. This is a fun and easy way to build strength in your upper body.
  • Include Isometric Contractions (also called isometric exercises or isometrics). These are the type of exercises, in which the joint angle and muscle length do not change during contraction. These exercises are well known for making your upper body muscles stronger. One tip – try holding a pillow right in front of you while keeping your arms straight… Not so easy, right? ☺ Try it for a couple of days and increase your holding time gradually – you will see how much stronger you will feel in a relatively short period of time.
  • Don’t forget the core! The strength of your upper body highly depends on the strength of your core, so don’t forget to include a variety of exercises that help to strengthen the muscles of your core. My favorite core exercises are various variations of the plank as well as leg raises – these work best for strengthening core muscles. Tip: always add one or two exercises that help to strengthen the core at the end of your training sessions.

Continuous Hard Work Pays Off!

To sum up, continuous hard work and the right choice of exercises definitely pays off, leading to a well-trained upper body, built up strength and an improved physique.

There is no need to invest in expensive machines or training equipment: there are plenty of exercises available that require only your own body strength. Easy!

Even your everyday activities, such as carrying the shopping bags, can strengthen your upper body, so definitely no excuses!

 

 

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.