Group Training

How To Maximize Your Workouts

Fitness workout and healthy nutrition concept.  Detox smoothie drink and running footwear close up. Female athlete tying sport shoes laces before training outdoor.

You’re working hard to make fitness a priority in your busy schedule. When you’re investing time and effort into your fitness, make sure you are maximizing your workouts for optimal results.

Body Awareness

During the day, try to become aware of simple things you can be doing to improve your time spent training. For example, make sure your using proper posture throughout the day to reduce stress on your spine and surrounding joints. Try keeping your core activated and tight when walking or standing. Having a strong core will help prevent lower back injuries when you start to up your training load.

Proper Nutrition

Start thinking of your food as FUEL! You will find it difficult to achieve long term results by trying to out-exercise a bad diet. Eat whole foods that are rich in nutrients, and decrease processed food high refined sugar, sodium and fat. Make sure you HYDRATE! This is important for decreasing fatigue, drowsiness, and headaches throughout the day.

Mix Up Your Workouts

Having an exercise routine is extremely important for your health and fitness. However, sometimes your routine can cause you to train with no change in the level of difficulty or exercise (doing the same thing over, and over, and over!). Continual repetition can be boring, and worse, lead to a fitness plateau. A fitness plateau is where you are no longer seeing results from your fitness regime and can lead to a discouraging attitude towards working out. Get creative with your training time! Switch up your workout time, try a new class, take your workout outside, or grab a friend to push you harder.

Stretch Every Day

Take 10-15 minutes every day to stretch, no matter what! Whether it’s at the gym, after a shower, in front if the TV, while you’re waiting for your dinner to cook… find the time! Stretching increases blood flow and circulation, reduces stress, and reduces muscles tightness. Think of stretching as a part of your training routine that you work so hard to stick to. YOU WILL FEEL the difference when you properly recover, it’s all about consistency!

Keep these things in mind when you are preparing for your next workout, and start to think about what you could be doing to maximize your time spent training. Start integrating these changes into your everyday routine and you’ll be on the right track to achieving optimal health and fitness results.

 

xx

Emily

Health Benefits of Building Muscle

Level1BlogMuscle

Whether you are a man or a woman you will know the importance of regular exercise. The importance of any form of regular physical activity has been widely studied and well proven over the last 30 years. People generally have become more aware of the importance of taking care of ones health, resulting in an increase in life span in most first world countries across the world. Read More

Want To Stay Lean And Healthy? Listen To Your Mom!

Mutter und Tochter

When you were a kid, how many times did your mother tell you she’d slaved over a hot stove for hours and that the least you could do was “slow down and enjoy your food”. You thought she was just being a nag. Turns out she knew what medical researchers are only now learning: Eating fast is bad for you.

Read More

How to Beat Carbohydrate Addiction

beat-carbohydrate-addiction

Our bodies are designed to be attracted to all carbs because they are our premium octane fuel that is used for all brain function. The problem is that when we start eating highly processed carbs we’re sliding down a slippery slope Read More

Pumpkin Pie Parfait Recipe

Not only is this Pumpkin Pie Parfait recipe seasonally appropriate and suspiciously decadent, it packs an antibiotic punch as pumpkin is a superfood in disguise! Read More

Peanut Butter Banana “Ice Cream” Recipe

From the blog ‘Pinch of Yum,’ we found a peanut butter banana ice cream recipe that tastes like ice cream, without the dairy or guilt!  Using frozen bananas, this frosty treat is just as creamy as your favorite Ben and Jerry’s. Read More

Fitness Goals: How Your Thoughts May Sabotage Success

I have been a personal trainer for over five years and most of the clients that I see have a strong desire to alter their appearance by losing weight, building muscle, or both.  Over the years, I have observed ways in which clients can achieve their fitness goals, while others fall victim to negative thinking.  

Read More

Interview with John Goldthorp

A very common issue addressed by fitness professionals and physical therapists is muscular compensation. Muscular compensation refers to the process of a muscle becoming overactive or tight due to inhibition of another muscle.

Read More

Fig & Nut Oatmeal Recipe

Fig & Nut Oatmeal Recipe

This easy fitness recipe is the surprisingly delicious result of running extremely low on groceries. I had half a bag of almonds, some rolled oats, some dried dates, and coconut oil.

Read More

Pilates

Zumba Training Philadelphia
Duration 1 Hour
Calories 200-400
Level Low

Tuesdays at 6PM. Emphasis: Flexibility

Read More

3 Unique Strategies to Reduce Caloric Intake

If you went overboard eating goodies over the holidays, you can try the following tricks to reduce your caloric intake for the next week or two. With these ways to cut calories you’ll get back to where you started.

Read More

TRX Chest Press

Trains
Chest, Triceps, Shoulders, Core
Age Group
25-40
Level
Intermediate

Strength

TRX Chest Press

Read More