Say “I Do” to In-Home Personal Fitness Training
You’ve booked your venue, found your vendors, and most importantly, said yes to the perfect guy AND dress. Now, you’ll just need to make sure that dream dress fits exactly the way you want it to on the big day! It’s easy to make the decision to stay in and skip the gym when you finally get the chance to sit down and relax after a hard day of work or running errands. For bride-to-be Michelle Segal, whose schedule can be quite hectic at times, it’s been easier to find time and motivation to get in shape for her wedding ever since she began training with me in the comfort of her own home. “I’ve found that if you’re trying to get in shape for your wedding, having a personal trainer can be one of the most beneficial ways to help you reach your fitness goals,” Segal says. “Eraldo has created a fitness program based on my goals to improve flexibility and lose weight, while sculpting muscle to get that slim, toned look.” Segal’s workout includes weight training with fast paced cardio in between to raise her heart rate and increase endurance. Some of the exercises we have been focusing on are squats, lunges, and a variety of chest, shoulder, back, core, tricep and bicep exercises. The individualized attention you get with a personal trainer in your own home will have you looking exactly how you want so you can strut down the aisle with confidence. I began training with Michelle in January and will be training with her for six months. I have no doubt that she will look stunning for her wedding in July. Because Michelle and I are still at the early stages of training, exercise technique is still the main objective. Being able to build a safe and solid foundation is a critical component in any training program. The right personal trainer will have you feeling your absolute best by motivating and encouraging you every step of your way during the journey to achieving your health and fitness goals. Before you say “I do” to your personal trainer, make sure he or she is right for you. You’ve already found Mr. Right, now find the right trainer! 5 Tips for Finding the Right Personal Trainer Before Walking Down the Aisle 1. Think about your fitness goals. I offer my clients a free consultation when I meet with them to go over their goals and expectations, health history, nutritional guidance, and training methodology, so I advise them to give some thought to what they expect to achieve from training before we meet. You might already be slim and not looking to lose weight but want to get your arms tone for that strapless wedding dress. Maybe your main goal is to lose weight and spend less time working on building muscle. Knowing what your goals are will help you find a trainer that’s right for you. 2. Find a certified trainer. Your personal trainer’s certification should be current and from an NCAA-accredited organization, such as the National Strength and Conditioning Association (NSCA), National Academy of Sports Medicine (NASM) or American Council on Exercise (ACE). I graduated from the National Personal Training Institute and was certified from the National Strength and Conditioning Association. As I mention in...
read moreGet A Great Workout in Less Time
As hard as it may be to believe, spending too much time at the gym is not the answer to a better you. Training is about quality, not quantity. You can actually achieve your goals faster and more efficiently in less time. Generally speaking, the length of a workout session for the average person (not including your warm up or stretching) should vary somewhere between 30 to 40 minutes. Research has found that testosterone and the growth hormone, the hormones responsible for building muscle and burning fat, continue to rise until about the 30-45 minutes mark. After that, cortisol, which is released in response to stress, begins to suppress the immune system, decrease bone formation and aid in fat, protein and carbohydrate metabolism. In other words, it becomes counter productive. Make the most of your training time by focusing on your objectives. Exercise with more intensity, proper technique and progress accordingly. Even professional athletes follow these principles! This is your health we’re talking about, so make every second...
read moreStepping on the Scale : How Often Should You Weigh Yourself?
As a certified personal trainer, I am always asked many different questions pertaining to fitness and health. One question I am frequently asked is, “Should I weigh myself on the scale every morning?” My answer is no, because you will only be disappointed the majority of the times you step on the scale. As we continue with our new year resolutions, it is important to keep in mind that even small changes happen over time. Because we usually have high expectations for the results, we tend to get discouraged when we see very little progress at first. By doing this, we’re only bringing down our self esteem. My recommendation would be to put the scale away at least for a month. If you follow a sensible diet and exercise regularly you should see a noticeable change in about a month. By simply eliminating 500 calories a day for 7 days your total fat loss for the week is 1 lb, which is 3,500 calories. Try not to fixate on figuring out how much weight you are loosing every day. You will be more satisfied with your results if you weigh yourself once a month, rather than every...
read moreWhy We Make Fitness New Year’s Resolutions
It’s hard to believe that another year has come and gone. It almost feels like we’re on a treadmill just trying to keep up with time! We make resolutions for the new year and by the time we know it, the year has passed and we may have only committed to just a few of them. One of the most popular resolutions is to start exercising to get in shape. Why is this such a common resolution? A new year means a new you. People are always looking for some type of spiritual re-birth when the new calendar year begins. In other words, it is more mental than physical. Feeling guilty. Human nature can be difficult to handle at times, and too much of anything is never a good thing. Moderation is the key. If we learn to control our urges, we might not feel so guilty. The influence of society. Americans seem to have an obsession with weight and physical appearance. Everywhere you look, whether it’s on TV, the internet or in magazines, health issues are always at the trending. You just cannot avoid it. Family pressure. Believe it or not, family plays a big part in this scenario. We look to them for comfort and direction. Sometimes they encourage us to do the right thing, sometimes they don’t. Always trust yourself. New year resolutions are pointless if you don’t follow through with them, so try to stay committed. A person who makes health and fitness a priority everyday shouldn’t have to wait until the end of the year to change their lifestyle. Make it a part of your life each and every day of the...
read moreConcentrate on Your Core
Your core is involved in every movement you make. All the energy that you exert originates in your torso, before being transferred to your arms and legs. A strong core reduces back pain, improves athletic performance and improves postural imbalances. So take the time to train your core right and with consistency. A sculpted core will not only look good, but make your body work better as a whole. My personal favorite core exercise is the plank. At one time, I was able to hold my fixed position for 4 minutes and 15 seconds. Other core exercises that I do personally and with my clients are crunches, reverse crunches, medicine ball slams and Russian Twists. Try these exercises the next time you workout: Crunches. Sit on the floor with knees bent and your feet flat on floor. Place your fingers behind your ears (not your head) and pull elbows back so that they are in line with body. Raise your head and shoulders and crunch your midsection towards your pelvis. Pause for about a second and then return to start position. Reverse Crunches. Lie face up on floor with arms stretched by your side flat on floor and palms facing down. Bend your hips and knees 90 degrees (your feet should be together and off the floor). Raise your hips off the floor and crunch inward (your knees should move toward your chest). Pause for a second, then slowly lower your legs until your heals nearly touch the floor. Repeat the exercise. Medicine Ball Slams. Grab a medicine ball and hold it above your head. Keep your feet shoulder width apart and arms slightly bent. Reach as far back as you can, then slam the ball to the floor in front of you. Pick up ball and repeat. Russian Twist. Sit on floor with your knees bent and feet flat. Hold your arms straight out in front of you with palms together. Lean back so that your torso is at a 45-degree angle with floor. Brace your core and rotate to your right as much as you can. Pause, then repeat the movement to the left...
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