personal trainer

Is A Personal Trainer Right for You?

Staying in peak physical condition is a goal that more and more people are learning to incorporate into their lives. While this is great, the challenge of staying motivated and doing right by your body is a challenge for many. Each person is different and what works for one person may not necessarily work for another. If you have a tough time staying on track while working out at home or experience difficulty figuring out what to do at the gym, you may want to consider the possibility of hiring a personal trainer.

Having the advice and guidance of an expert in any field is typically a great way to learn something new. This also applies to fitness. Personal trainers are considered experts in the fitness industry and know firsthand how to put a person on the right path towards physical greatness. In order to decide whether this option is a realistic one for you, it is helpful to learn what a personal trainer does, what working with one entails and if there are any pros and cons with having this kind of assistance.

As the name implies, a personal trainer is someone that works with you one-on-one to not only help you understand the importance of physical fitness but how to create a plan that will be effective and increase your odds of reaching your fitness goals. They will be your go-to person for any questions you may have and also serve as a support system to encourage you to stick to your fitness goals.

By communicating with your trainer about your lifestyle, overall health condition and eating habits, the trainer will be able to pinpoint the behaviors and habits you’ll need to change and which ones you’ll need to improve on. They’ll also suggest healthier lifestyle alternatives and practices you can do at home outside of the gym.

Not all personal trainers operate the same way. In general you can expect to spend an hour or more with your trainer on set days throughout the week. Needless to say, your personal trainer will be making a regular appearance in your life. They will typically keep track of your progress and help you monitor how close you are to reaching your fitness goals. Additionally, you will be working out with your trainer at the gym. They may also give you suggestions for what meal plan to follow at home to supplement your workout schedule.

There are pros and cons to having a personal trainer that you’ll want to be aware of beforehand, however. The pros are fairly obvious and include having a strong support system from someone that knows what they are doing and will personalize your own routine. This increases your odds for success and reaching your fitness goals.

One of the biggest downsides is the fact that having a personal trainer is not cheap. Some trainers require you to pay them directly or may require you to sign up for a gym membership. Another downside is that working with a trainer requires a lot of time and commitment. If you have a busy schedule and miss your meetings, you’ll be defeating the purpose of getting in better shape and could still be charged for the time, even if you do not show up, which can get expensive over time.

Workout Soreness

Home Remedies to Tackle Post Workout Soreness

Staying in shape means developing a regular, effective workout and staying committed to it. Regardless of whether you do your workout at the local gym, in your home or prefer to stay active outdoors, the physical exertion will eventually catch up to you in the form of post workout soreness. Although this is a normal part of any workout, there are home remedies that can provide the perfect solution so that you can get back into the swing of things sooner than later.

What causes post workout soreness is the strain that is put on the body – namely the muscles – after putting it through rigorous exercise for an extended period of time. What many gym goers aren’t aware of is that each time they workout, they are actually causing little “tears” in the tissues that surround the muscles. Despite the negative connotation, these tears are also a common symptom of an effective workout.

The good news is that the tears are designed to repair themselves and go back to normal, which typically happens within 24-48 hours after your workout. It is the development of and repairing of the tears that is the root cause of post workout soreness. In some cases, the feelings of muscle soreness can last for up to 72 hours.

Even though this is the territory that comes with making the decision to participate in an exercise regimen, some people may not want to simply wait around for the muscle soreness to go away on its own. In such instances, there are some home remedies that you can turn to in order to help speed up the process sooner.

If you’re a fan of getting a massage, you’ll be happy to know that this home remedy is a great one for easing the symptoms of post workout muscle soreness. While it is possible to do a self-massage on the areas of soreness that are within reach, the best results are achieved by having someone perform the massage for you, whether it is your significant other or by making an appointment at your local day spa.

The use of heat or cold are other examples of home remedies for treating muscle soreness. In the case of using heat, you can purchase a heat wrap product, which is portable and is placed directly onto the sore area. When the muscles are exposed to the heat, this causes an increase in blood flow. As a result, more oxygen and nutrients are directed to the site, which promotes faster healing.

Individuals that prefer to use cold temperatures will want to place themselves in a cold bath or use a traditional ice pack to apply to the affected area. The cold temperatures effectively constrict the blood vessels, which prevents waste products and lactic acid from penetrating into the muscles via the blood vessels.

Aside from these three home remedies, perhaps the best way to get around post workout muscle soreness is to take the following steps to avoid stressing the muscles too much in the first place:

  • Always stretch before each workout. This will prep the muscles and body overall for the physical exertion.
  • Get some rest. If your body is starting to feel weak or overworked, take a break from the gym for a few days until you’ve fully recovered.
  • Never push yourself too hard in a workout and know your limitations. Listen to your body.
  • Develop a cool down period after each workout to help your muscles recover easier.
Overtraining

Tips to Prevent Yourself from Overtraining

Being physically fit is great and those who manage to balance a workout a few times a week are definitely taking a step in the right direction. However, the saying is always true that too much of anything is bad for you and overtraining is no exception. Overtraining is a surefire way to set back your workout routine and your health so it’s important to learn what to do and not do to keep this from happening.

There isn’t just one bad thing that can occur when you over train, there are several. First, overtraining can cause your workouts to become even harder to do and complete. When this happens, you tend to feel exhausted earlier and less likely to push your workouts further. Your progress can be set back greatly from overtraining. Too much strain on your body can cause your immune system to become weaker, making you more prone to getting sick. This means you can’t build up your body enough to stay healthy. Even getting too many colds can knock the wind out of you when your immune system is already down on its defenses. One of the great side effects of overtraining is the increased risk of injury. Pushing your body to the limits through a workout can cause a number of injuries, from muscle strain to joint pain and even slipped disks. Overtraining can also simply make you not want to workout. When you’re burned out from too much daily exercise, you’ll lose motivation to maintain your fitness schedule, which will basically undo all your progress.

One way to prevent overtraining is to know your body and your stats, especially your heart rate. If you notice that during your workout, your heart rate is slower than usual during intervals that could be a sign that your body is suffering from overtraining and needs a break. Another sign to watch for is if your heartbeat speeds up as you start your workout instead of later on in your routine. This means your heart rate zone is overworked and doesn’t know when to adjust to your workout levels. If your heart rate increases by 10% more than your normal rate, you could be suffering from overtraining. Check your heartbeat each morning and monitor your heart rate. If you notice that it’s increased over time, that’s a sure sign that your body is in overdrive and needs to slow down.

To prevent overtraining in the first place, you’ll have to discipline yourself and learn moderation. Chances are you don’t need to do an extensive workout 5-6 days out of the week for 2 hours. Cut back and try to do 30 minutes to one hour of exercise every other day, or however else you think you can fit it into your schedule. It also helps to keep a diary of your progress. Note what exercises you’ve done and for how long, as well as the dates and time. Play around with different schedules and see which one works best. If you start to experience signs of overtraining, write that down in your diary, too, and make some changes to your workout. Note whether those changes had any impact on how you feel.

Losing Weight with Hypnosis

Losing Weight with Hypnosis: True or False?

The battle to lose weight is one that many people continued to struggle with. Of course the most typical approach to this subject is to practice healthier eating habits and incorporate more regular exercise. However, many are desperate to get rid of their unwanted pounds and often turn to starvation and yo-yo dieting. Unfortunately, these solutions do not provide long term results or are good for the body. But the latest trend using hypnosis for weight loss may be something worth looking into for individuals that are seeking a new way to get over this obstacle.

Hypnosis is a practice that has been widely used for centuries. Although many are skeptical about whether or not it is possible to actually be hypnotized, this hasn’t stopped people from seeking out this method for a variety of reasons. The latest use for hypnotism includes weight loss. As farfetched as it may seem, there are some individuals that have actually benefited from this new form of weight loss.

As most people already know, hypnosis involves putting a person into a semi-conscious state, where he/she no longer has voluntary control over his/her actions. During this time the mind is believed to be more vulnerable to spoken suggestions, instructions or ideas. When it comes to weight loss, those that are fans of this practice believe that a professional hypnotherapist has the ability to plant suggestions about behavioral changes the hypnotized person can make in their lives. After they have come out of the hypnosis, the behavioral changes can then be carried out, providing further motivation for a person to shed unwanted pounds.

For example, if a woman has been struggling with weight problems for years due to binge eating and undergoes hypnosis, the hypnotherapist could make suggestions about changes she can make in her life to curb her binge eating habits. Because her state of mind during the hypnosis session is more vulnerable to the power of suggestion, she could find herself implementing those changes to avoid binge eating without really being aware of the fact that she is taking such actions. This approach would allow her to effectively cut the binge eating, which would in turn give her a chance to drop weight over time by turning to healthier eating habits and exercising more.

So how effective is this method? There have been studies done to monitor the results and in many cases, people did experience weight loss of some kind. The amount of weight lost was considered average (around six pounds), so this particular approach is not intended for drastic weight loss. However, the credibility of the studies has been questioned by critics, which has made it difficult to really measure the true effectiveness of using hypnosis for this purpose.

What makes hypnosis ideal to at least try is the fact that it is safe and poses no negative side effects, unlike yo-yo dieting or skipping out on meals. If you are interested in trying this approach, do not expect extreme results but instead enjoy the experience and see if the behavioral changes suggested by the hypnotherapist really prompt you to alter your lifestyle for the better.