Posts tagged with "physical activity"

3 Transformation Tips From Gold’s Gym Fitness Influencer

1 Set Micro Goals: Break your large goals into smaller steps. If you’d ultimately like to lose 100 pounds, start 10. If you’d like to cut out sugar, cut it out at a few meals first. If you’d like to make it in the gym 5/6 days a week over the next year, focus on making it 5/6 a week for the next month. Not only do micro-goals make your larger goals more manageable, they also give you a psychological confidence boost by achieving them.

2 Don’t Over Complicate Things: There’s keto, cardio timing, CrossFit, paleo, HIIT, classes, Powerlifting, gluten free, bodybuilding, macro counting… there are a million different buzz words in the fitness industry. Keep it simple when you’re starting out.

3 Focus on the FOUR Pillars:  There are four pillars – nutrition, physical activity, sleep, and stress. Focus on eating a nutrient rich diet that puts you in a caloric deficit (and drinking about a gallon of water), moving more than you normally would through exercise or activity, getting better, longer sleeps, and making efforts to reduce your stress. As you move closer to your goals and get a handle on those four basic tenants, you can start to focus on other variables. Nail the basics.  THEN upgrade

LIIFT4 Effective Strength Training Routine

Top 5 reasons why you need to strength train 2-4 times per week. By Beachbody Super Trainer and Creator of LIIFT4, Joel Freeman.

1. Effective Fat Loss: Weight training increases your body’s caloric burn during and after every session due to increased post exercise oxygen consumption. A cardio workout alone does not have this same effect. Strength training will also offset the negative outcomes that caloric restriction induces by telling your body to preserve and build muscle, preventing or reducing metabolic decline.

2. Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest. After the age of 30, physically inactive people can lose 3-8% of their muscle mass each decade and can even increase after the age of 60! This results in a reduced metabolism, which makes it much easier to gain weight and result in limited physical ability to participate in daily activities like carrying grocery bags, cleaning the house, climbing a stair case, etc. Lifting weights is the most effective way to help our bodies preserve and build muscle as we age.

3. Carves Sexy Curves: Lifting maintains and builds new muscle that will help create an aesthetically pleasing hourglass shape: round shoulders, tight waist, and defined legs, perky rear, etc. While most men understand these benefits, women tend to fear becoming “bulky” if they lift weights. Women simply do not have enough natural testosterone to accomplish this. With proper diet, the result will always be sexy, tight curves.

4. Stress Relief & Improved Sleep:  Just 5 minutes of exercise can trigger anti-anxiety responses in the body. Those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not. Since stress is a common cause of sleep issues, reducing stress can also improve your ability to fall asleep faster, sleep deeper and wake less often.

5. Boosts Confidence: If you’re not happy with yourself first, how can you be happy for anyone else? Self-confidence can lead to an overall healthier lifestyle and looking and feeling better is a great start to improve upon yourself, your relationships and work performance.

How to maximize your results in your sessions when you are strength training 2-4 times per week.

1. Weight training with enough intensity and selecting the right weights are essential to maximize the results. Lift 5 more pounds if your last set wasn’t challenging enough. It should be challenging! Progressive overload will keep your muscles engaged and advancing past plateaus. You are challenging your muscles, so they can grow and get stronger all while burning the maximum number of calories every workout.

2. Eat enough protein. Protein is the building block of muscle, and if you’re not getting enough your body can’t repair and build the muscle you’re asking it to after a strength training session. Try eating 0.8-1 gram of protein per pound you weigh every day.  Select high quality proteins like lean meats, fish, eggs, dairy, beans, nuts & seeds, and even tofu. If you have a difficult time consuming enough protein from foods, add a protein shake as a snack or right after your weight training session.

3. Try to get 8 hours of sleep.  Sleep is one of the times your body produces the most growth hormone, therefore the more sleep you get the faster your muscles will recover and build from weight training exercises.

4. Be consistent! Building muscle takes time. Keep lifting and challenging your muscles and your results will show.

How Online Coaching Helps Busy People Get Fit

How Online Coaching Helps Busy People Get Fit

People are busier today than ever before, and for many people that tends to keep them from getting the exercise that they need. According to the U.S. Department of Health & Human Services, less than 5% of the adults in the country engage in physical activity for at least 30 minutes per day. What’s more, they report that 80% of adults do not meet the guidelines for both aerobic and strength-training activities each week. One of the most common reasons people cite for not getting enough exercise is that they don’t have the time, but online coaching is changing all that.

“I’ve been offering online coaching since 2009, and I’ve seen how it’s helped so many people find the time to get fit,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “There are a lot of benefits to opting for online coaching for those who may be too busy for in-person meetings or who have geographic constraints.”

Online coaching puts the power of having a trainer right in the comfort of your own home. By logging online with a computer or tablet, the coaching session is right there at the person’s fingertips. They still get the same powerful information they would in person, but the delivery format works better for many people. Online coaching gives people a tool that they can use when it’s convenient for them, which will help them stay on track, hold themselves accountable, and work toward reaching individual fitness goals.

Many people spend their day commuting back and forth to work and spending long hours in the office. The last thing they can imagine doing is trying to squeeze in an additional drive to go work out somewhere. Online coaching has become a popular option for those who are busy, but also for those who are looking to have their workout fit their own list of what they want out of a workout routine. Some of the ways that online coaching is helping busy people get fit include:

  • Saving time. In the time that many people will take to drive back and forth to go work out, they could complete an in-home or in-office workout. Using your own body weight, there are many exercises that can be done right in the living room in order to get fit.
  • Motivation. Online coaching provides people with the motivation when and where they may need it. Working with a personal trainer is a great way be get motivated, as well as get the expert advice that people need to achieve their fitness goals.
  • Privacy. There are many people who would like to work out with a personal fitness coach, but don’t want to do it in front of others. They may be embarrassed or feel they don’t measure up. Online coaching provides them with a whole new level of privacy.
  • Flexibility. Online coaching allows people to work out at the hour that is convenient for them, as well as in the geographic location that works for them. Whether they are on vacation, in the office, or at home, they can fit in a coaching session when it works for them.

“Those who try online coaching tend to love it,” added Coach Walls. “They get the same great information, but it fits their life better, so they are more able to stick with it. Getting fit is easier when you have the tools that can help you get there, and that’s exactly what online coaching aims to do.”

Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, online coaching, and more. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

SAPT Strength & Performance Training, Inc.

Located in Fairfax, Virginia, SAPT Strength & Performance Training, Inc. is a high performance training club that specializes in helping to develop athletes of all ages. They offer athletic training programs for youth, college students, and amateurs. The company was founded in 2007 by Sarah Walls, a professional strength and conditioning coach and personal trainer with NCAA D1 experience, who is the strength and conditioning coach for the WNBA Washington Mystics team. To learn more, visit the site: www.saptstrength.com.