Category: Health and Fitness

How to Overcome Self-Doubts and Gain Confidence As a Personal Trainer

Source http://www.theptdc.com/2016/07/gain-more-confidence-use-10-10-10-rule/

Suppose for a second that what’s holding you back is actually coming from inside your head?

Self-limiting thoughts are beliefs that hold us back from being awesome. Our beliefs can prevent us from doing life-changing things, taking chances, or following our dreams.

These beliefs come from thoughts and experiences in our past. Most aren’t real, but we convince ourselves that they are. As such, they become part of our identity and are very hard to change.

Let’s take a common story in our industry: People turned to the path of a personal trainer because health, fitness, or sports changed their life. They were on a path with no bright future, but they turned their life around, thanks to fitness.

In a similar vein, you love everything about fitness and want so badly to share this passion with others, but you feel like you aren’t qualified. No one will listen to you because you don’t have a degree or a handful of certifications and letters behind your name. So you don’t <a href="http://www.theptdc.com/how-to-start-a-fitness-blog-blueprint/" …

Source http://www.theptdc.com/2016/07/gain-more-confidence-use-10-10-10-rule/

Suppose for a second that what’s holding you back is actually coming from inside your head?

Self-limiting thoughts are beliefs that hold us back from being awesome. Our beliefs can prevent us from doing life-changing things, taking chances, or following our dreams.

These beliefs come from thoughts and experiences in our past. Most aren’t real, but we convince ourselves that they are. As such, they become part of our identity and are very hard to change.

Let’s take a common story in our industry: People turned to the path of a personal trainer because health, fitness, or sports changed their life. They were on a path with no bright future, but they turned their life around, thanks to fitness.

In a similar vein, you love everything about fitness and want so badly to share this passion with others, but you feel like you aren’t qualified. No one will listen to you because you don’t have a degree or a handful of certifications and letters behind your name. So you don’t <a href="http://www.theptdc.com/how-to-start-a-fitness-blog-blueprint/" …

5 Tips for the Summer Holiday Season

Source http://nextlevelfitness.com/5-tips-for-the-summer-holiday-season/

Nashville fitness_image1

Holiday party season will soon be here again, how you enjoy it depends on how you prepare for it. For many people, the summer holiday season is the favorite time of the year; it’s time to visit the family, gather together, hang out at the beach with friends, and go to vacations on exotic islands and much more. The fun and relaxation that comes with holiday season make it definitely worth preparing for.

Unfortunately, summer holidays can pose a great risk to your health; it can wreak havoc to your diet and routine due to too much drinking, overeating and lack of adequate sleep. If you don’t plan, you may find yourself adding weight. It’s, therefore, necessary to plan before diving into the fun. Our Nashville personal trainers have come up with a list of fitness tips to help you enjoy this summer holiday season.

Prepare Mentally

You will enjoy your party more if you are mentally prepared for it; even the extroverts still need to get into the right frame of mind when going to a party. Preparation is vital especially if you are shy or socially an…

Source http://nextlevelfitness.com/5-tips-for-the-summer-holiday-season/

Nashville fitness_image1

Holiday party season will soon be here again, how you enjoy it depends on how you prepare for it. For many people, the summer holiday season is the favorite time of the year; it’s time to visit the family, gather together, hang out at the beach with friends, and go to vacations on exotic islands and much more. The fun and relaxation that comes with holiday season make it definitely worth preparing for.

Unfortunately, summer holidays can pose a great risk to your health; it can wreak havoc to your diet and routine due to too much drinking, overeating and lack of adequate sleep. If you don’t plan, you may find yourself adding weight. It’s, therefore, necessary to plan before diving into the fun. Our Nashville personal trainers have come up with a list of fitness tips to help you enjoy this summer holiday season.

Prepare Mentally

You will enjoy your party more if you are mentally prepared for it; even the extroverts still need to get into the right frame of mind when going to a party. Preparation is vital especially if you are shy or socially an…

Lift Big

Source http://bayareaconciergefitness.com/2015/09/14/lift-big/

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Nam eget dui. Etiam rhoncus. Maecenas tempus, tellus eget condimentum rhoncus, sem quam semper libero, sit amet adipiscing sem neque sed ipsum. Nam quam nunc, blandit vel, luctus pulvinar, hendrerit id, lorem. Maecenas nec odio et ante tincidunt tempus. Donec vitae sapien ut libero venenatis faucibus. Nullam quis ante. Etiam sit amet orci eget eros faucibus tincidunt. Duis leo. Sed fringilla mauris sit amet nibh.

Donec sodales sagittis magna. Sed consequat, leo eget bibendum sodales, augue velit cursus nunc, quis gravida magna mi a libero. Fusce vulputate eleifend sapien. Vestibulum purus …

Source http://bayareaconciergefitness.com/2015/09/14/lift-big/

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium quis, sem. Nulla consequat massa quis enim. Donec pede justo, fringilla vel, aliquet nec, vulputate eget, arcu. In enim justo, rhoncus ut, imperdiet a, venenatis vitae, justo.

Nullam dictum felis eu pede mollis pretium. Integer tincidunt. Cras dapibus. Vivamus elementum semper nisi. Aenean vulputate eleifend tellus. Aenean leo ligula, porttitor eu, consequat vitae, eleifend ac, enim. Aliquam lorem ante, dapibus in, viverra quis, feugiat a, tellus. Phasellus viverra nulla ut metus varius laoreet. Quisque rutrum. Aenean imperdiet. Etiam ultricies nisi vel augue. Curabitur ullamcorper ultricies nisi.

Nam eget dui. Etiam rhoncus. Maecenas tempus, tellus eget condimentum rhoncus, sem quam semper libero, sit amet adipiscing sem neque sed ipsum. Nam quam nunc, blandit vel, luctus pulvinar, hendrerit id, lorem. Maecenas nec odio et ante tincidunt tempus. Donec vitae sapien ut libero venenatis faucibus. Nullam quis ante. Etiam sit amet orci eget eros faucibus tincidunt. Duis leo. Sed fringilla mauris sit amet nibh.

Donec sodales sagittis magna. Sed consequat, leo eget bibendum sodales, augue velit cursus nunc, quis gravida magna mi a libero. Fusce vulputate eleifend sapien. Vestibulum purus …

The Best (And Easiest) Brussels Sprouts Recipe Ever

Source http://www.niashanks.com/best-brussels-sprouts-recipe/

best and easiest brussels sprouts ever
photo: some rights reserved by Mallory Dash

Forget what you think you know about Brussels sprouts, and if you’ve never had a Brussels sprout in your mouth and enjoyed it, you must give this super easy recipe a try. Even people who claim to hate Brussels sprouts end up loving this recipe.

I can’t take credit for this delightful cruciferous vegetable goodness; my wife got this recipe from one of her coworkers, and we’ve made it several times already. It’s officially a staple in our kitchen, and it’s sure to be in your’s too.

First, let’s go over why you need to make this best, and easiest, Brussels sprout recipe ever:

  • Seriously, it’s ridiculously easy to make.
  • You need to eat more veggies; we all do. This makes it easier because it’s oh-so tasty.
  • Once you eat it, you’ll agree that this will make a terrific go-to veggie when…

Source http://www.niashanks.com/best-brussels-sprouts-recipe/

best and easiest brussels sprouts ever
photo: some rights reserved by Mallory Dash

Forget what you think you know about Brussels sprouts, and if you’ve never had a Brussels sprout in your mouth and enjoyed it, you must give this super easy recipe a try. Even people who claim to hate Brussels sprouts end up loving this recipe.

I can’t take credit for this delightful cruciferous vegetable goodness; my wife got this recipe from one of her coworkers, and we’ve made it several times already. It’s officially a staple in our kitchen, and it’s sure to be in your’s too.

First, let’s go over why you need to make this best, and easiest, Brussels sprout recipe ever:

  • Seriously, it’s ridiculously easy to make.
  • You need to eat more veggies; we all do. This makes it easier because it’s oh-so tasty.
  • Once you eat it, you’ll agree that this will make a terrific go-to veggie when…

Benefits of Exercise when Pregnant

Source http://www.personaltrainingco.com/benefits-of-exercise-when-pregnant/

Pregnant? Not sure about exercise? Coach Damien Woodson, a personal trainer based in Ashburn, VA, discusses the benefits as well as precautions to take.

 

I’ve worked with a lot of pregnant moms over the years and the first thing I recommend is talking to their doctor about what they can and can’t do.

 

Debbie pregnant

Debbie Staying Healthy While Pregnant!

One of those Mom’s, is Debbie . She has been active her whole life and doesn’t see the need to stop because she’s expecting.  This is her second child and she wants to be in the best shape possible during and after labor.  Debbie works out with us 2x’s a week AND does some cardio on her own.

 

Top Ten Benefits of Pregnancy from “What to Expect”

 

Pregnancy comes with its share of annoying complaints. But the more you exercise during pregnancy, the less you’ll find to complain about. There’s a case to be made for fitness for everyone, but in moms-to-be specifically…

Source http://www.personaltrainingco.com/benefits-of-exercise-when-pregnant/

Pregnant? Not sure about exercise? Coach Damien Woodson, a personal trainer based in Ashburn, VA, discusses the benefits as well as precautions to take.

 

I’ve worked with a lot of pregnant moms over the years and the first thing I recommend is talking to their doctor about what they can and can’t do.

 

Debbie pregnant

Debbie Staying Healthy While Pregnant!

One of those Mom’s, is Debbie . She has been active her whole life and doesn’t see the need to stop because she’s expecting.  This is her second child and she wants to be in the best shape possible during and after labor.  Debbie works out with us 2x’s a week AND does some cardio on her own.

 

Top Ten Benefits of Pregnancy from “What to Expect”

 

Pregnancy comes with its share of annoying complaints. But the more you exercise during pregnancy, the less you’ll find to complain about. There’s a case to be made for fitness for everyone, but in moms-to-be specifically…

Motivation: You’re Doing It Wrong.

Source http://www.nerdfitness.com/blog/2016/08/11/motivation-youre-doing-it-wrong/

Dear motivation, I owe you an apology.

I’ve been pretty hard on you lately, and it’s not entirely your fault. You see, most people use you as an excuse or beat themselves up over not having enough of you:

  • “I’m just not motivated to exercise.”
  • “Why can’t I get myself motivated to eat better? I suck.”
  • “I’ll start writing my first novel when I’m motivated.”

Look, I like you. You’ve helped me through some really tough times in my life. When I watch a YouTube video of Rocky climbing a mountain in Russia, it makes me want to train harder. When I watch a movie like Whiplash, it makes me want to practice music more. When I watch a documentary like Jiro Dreams of Sushi, it makes me want to perfect any craft that I’m working on.

You help me get started. you make me feel like I can conquer the world.

But – and I hate to say this – you’re just not very reliable. Like the friend that enthusiastically makes plans with you only to bail via text message with some lame excuse.

You fill people’s heads with illusions of grandeur. You get them all fired up to make changes in their lives and fill them with a sense of hope, only to disappear the next day when they need you most.

So, I guess I should say, “I’m not mad, I&#…

Source http://www.nerdfitness.com/blog/2016/08/11/motivation-youre-doing-it-wrong/

Dear motivation, I owe you an apology.

I’ve been pretty hard on you lately, and it’s not entirely your fault. You see, most people use you as an excuse or beat themselves up over not having enough of you:

  • “I’m just not motivated to exercise.”
  • “Why can’t I get myself motivated to eat better? I suck.”
  • “I’ll start writing my first novel when I’m motivated.”

Look, I like you. You’ve helped me through some really tough times in my life. When I watch a YouTube video of Rocky climbing a mountain in Russia, it makes me want to train harder. When I watch a movie like Whiplash, it makes me want to practice music more. When I watch a documentary like Jiro Dreams of Sushi, it makes me want to perfect any craft that I’m working on.

You help me get started. you make me feel like I can conquer the world.

But – and I hate to say this – you’re just not very reliable. Like the friend that enthusiastically makes plans with you only to bail via text message with some lame excuse.

You fill people’s heads with illusions of grandeur. You get them all fired up to make changes in their lives and fill them with a sense of hope, only to disappear the next day when they need you most.

So, I guess I should say, “I’m not mad, I&#…

How to be a Beautiful Badass (Free Mini Course)

Source http://www.niashanks.com/how-to-be-a-beautiful-badass-free-mini-course/

If you’re fed up with the bullshit of the health and fitness world, then this is for you. Want the simple, empowering strength training and nutrition principles that will not only help you reach yours goals but actually makes you feel good about yourself, starting today and not “some day”? Then you’re going to love this.

The Beautiful Badass Mini Course has been around for many years and recently received its third update, so it’s better than ever. Before you dive in to the course, let’s address your questions …

What is a Beautiful Badass?

A Beautiful Badass is a woman who is committed to being the best version of herself. In regards to health and fitness, she uses it as a tool to enhance her life and challenge herself. It’s part of her life and doesn’t dominate it. It builds her up and doesn’t break her down. It’s empowering, enjoyable, and sustainable.

mini-courseWhat’s Included in The Mini Course?

Everything you need to begin your Beautiful Badass journey, and absolutely no bullshit.

From the simple nutrition (die…

Source http://www.niashanks.com/how-to-be-a-beautiful-badass-free-mini-course/

If you’re fed up with the bullshit of the health and fitness world, then this is for you. Want the simple, empowering strength training and nutrition principles that will not only help you reach yours goals but actually makes you feel good about yourself, starting today and not “some day”? Then you’re going to love this.

The Beautiful Badass Mini Course has been around for many years and recently received its third update, so it’s better than ever. Before you dive in to the course, let’s address your questions …

What is a Beautiful Badass?

A Beautiful Badass is a woman who is committed to being the best version of herself. In regards to health and fitness, she uses it as a tool to enhance her life and challenge herself. It’s part of her life and doesn’t dominate it. It builds her up and doesn’t break her down. It’s empowering, enjoyable, and sustainable.

mini-courseWhat’s Included in The Mini Course?

Everything you need to begin your Beautiful Badass journey, and absolutely no bullshit.

From the simple nutrition (die…

Looking for A Good Night’s Sleep?

Source http://refineryfitnesspdx.com/looking-for-a-good-nights-sleep/

Many in today’s population are suffering from a lack of sleep.  The majority of people report difficulty falling or staying asleep on a regular basis.  Sleep is an important part of a healthy life.  Our body uses our sleeping hours to repair damage, rebalance hormone levels and engage in physical healing and maintenance.  Sleep deprivation has been implicated in heart disease, increased stress levels, diabetes, increased accidents, depression, lowered sex drive and diabetes.  A good 8-10 hours of sleep is important for vital health.

External Steps to Improve Sleep:

  • Make sure your room is dark.  Invest in blackout shades or an eye mask to increase the darkness in your sleeping space.  Move cell phones and other light emitting items out of the bedroom.
  • Stick to a schedule.  Try to go to bed and wake up at roughly the same time every day.  Our bodies respond best to a regular routine.  Following a similar routine every day signals to our bodies that bed time is approaching.
  • Use the bed for sleep and/or intimacy only.  Don’t bring computers or work into the bedroom.  Maintain the sanctity of the bedroom as a place of rest.
  • Invest in ear plugs if noise is a problem.  White noise machines can also be helpful to block out unwanted sound.
  • Engage in relaxation, meditation or breathing exercises:  The Legs up the Wall yoga pose done for 5 minutes right before bed can improve sleep.  To…

Source http://refineryfitnesspdx.com/looking-for-a-good-nights-sleep/

Many in today’s population are suffering from a lack of sleep.  The majority of people report difficulty falling or staying asleep on a regular basis.  Sleep is an important part of a healthy life.  Our body uses our sleeping hours to repair damage, rebalance hormone levels and engage in physical healing and maintenance.  Sleep deprivation has been implicated in heart disease, increased stress levels, diabetes, increased accidents, depression, lowered sex drive and diabetes.  A good 8-10 hours of sleep is important for vital health.

External Steps to Improve Sleep:

  • Make sure your room is dark.  Invest in blackout shades or an eye mask to increase the darkness in your sleeping space.  Move cell phones and other light emitting items out of the bedroom.
  • Stick to a schedule.  Try to go to bed and wake up at roughly the same time every day.  Our bodies respond best to a regular routine.  Following a similar routine every day signals to our bodies that bed time is approaching.
  • Use the bed for sleep and/or intimacy only.  Don’t bring computers or work into the bedroom.  Maintain the sanctity of the bedroom as a place of rest.
  • Invest in ear plugs if noise is a problem.  White noise machines can also be helpful to block out unwanted sound.
  • Engage in relaxation, meditation or breathing exercises:  The Legs up the Wall yoga pose done for 5 minutes right before bed can improve sleep.  To…

Easy Exercises to Help Your Client’s Lower Back Pain

Source http://www.theptdc.com/2016/07/easy-exercises-to-help-relieve-your-clients-lower-back-pain/

Your client is complaining of low-back pain. She could be sore, or it could be something else. Is there something you can do to alleviate the pain?

There is.

Lower back pain commonly occurs when there’s a lack of hip extension flexibility. Our bodies need hip extension when we’re standing up from a seated position and pretty much with every single step we take. If the body can’t extend through the hips, it’s going to extend through the lower back and add stress to the spine and its discs.

exercises for lower back pain | thePTDC | how to relieve lower back pain

In other words, you (or your clients) will experience low back pain.

To address this problem, here’s how to see if your client has a hip extension problem and what you could do about it, if that’s the case.

Check for extension.

Have your client stand with feet together, reach both hands toward the ceiling, and start to reach…

Source http://www.theptdc.com/2016/07/easy-exercises-to-help-relieve-your-clients-lower-back-pain/

Your client is complaining of low-back pain. She could be sore, or it could be something else. Is there something you can do to alleviate the pain?

There is.

Lower back pain commonly occurs when there’s a lack of hip extension flexibility. Our bodies need hip extension when we’re standing up from a seated position and pretty much with every single step we take. If the body can’t extend through the hips, it’s going to extend through the lower back and add stress to the spine and its discs.

exercises for lower back pain | thePTDC | how to relieve lower back pain

In other words, you (or your clients) will experience low back pain.

To address this problem, here’s how to see if your client has a hip extension problem and what you could do about it, if that’s the case.

Check for extension.

Have your client stand with feet together, reach both hands toward the ceiling, and start to reach…

What we Call Armor Building at Evolution Fitness Tucson

Source http://evolutiontucson.com/what-we-call-armor-building-at-evolution-fitness-tucson/

Core training and functional training have been the rage words over the past decade. With all the rage it seems as if many people writing articles on the topic don’t have the basic understanding of what it is. Standing on a Bosu ball while playing catch may have some outlying benefit, but research time and time again has shown it doesn’t make your core stronger.  Core training really could mean full body strength from your knees to your chest and how all the parts work together. Functional training could also mean a ton of different things based on how you want to function. Functional Training for an endurance athlete is different than functional training for strength athlete which is different than functional training for the desk jockey. Though entire books are written on this concept I wanted to highlight one way we like to train these concepts.

Kettlebell training has taken the world by storm, and if used appropriately with proper form they can be a life changer. The kettlebell swing can help increase gluteal and hamstring strength as well as improve power development, and core/trunk strength.   We specialize i…

Source http://evolutiontucson.com/what-we-call-armor-building-at-evolution-fitness-tucson/

Core training and functional training have been the rage words over the past decade. With all the rage it seems as if many people writing articles on the topic don’t have the basic understanding of what it is. Standing on a Bosu ball while playing catch may have some outlying benefit, but research time and time again has shown it doesn’t make your core stronger.  Core training really could mean full body strength from your knees to your chest and how all the parts work together. Functional training could also mean a ton of different things based on how you want to function. Functional Training for an endurance athlete is different than functional training for strength athlete which is different than functional training for the desk jockey. Though entire books are written on this concept I wanted to highlight one way we like to train these concepts.

Kettlebell training has taken the world by storm, and if used appropriately with proper form they can be a life changer. The kettlebell swing can help increase gluteal and hamstring strength as well as improve power development, and core/trunk strength.   We specialize i…

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