Strapped for Time? You Can Still Get Fit

No more excuses, workaholics! It’s time to put the same amount of dedication towards your fitness goals as you put towards your career.  Sure, it’s difficult to make time for a workout when you have to get to work early, stay there late or travel. And there’s only so much time in a day to complete the many other important tasks on your to-do list. But there really is no need to dedicate hours of your time at the gym to get in a good workout. There are ways to integrate fitness into your daily life without drastically altering your schedule. Pack up some fitness equipment and take some time during your lunch break or in between meetings to get in a quick workout. For many exercises that you can do on the go, you won’t even need equipment. As a fitness trainer, I’ve had the opportunity to use many different types of equipment for myself and while training with my clients. I’ve seen some great results with TRX Suspension Training. It’s a wise investment for anyone, no matter what your level of fitness is, and it’s especially beneficial for individuals on the go because it’s easy to transport and store so it can be used just about anywhere. It’s also very effective for those trying to maintain consistency with their workout schedule. I’ve used it in many places, such as my home basement, my gym, hotel rooms, the park, and in the homes and businesses of my clients. I primarily use it for improving my flexibility, range of motion and core strength, and maintaining my overall physicality. I also use it to diversify my routine and add some dynamic to my workout. Sitting at your desk all day has numerous negative effects on your body. As you sit all day, your posture, mobility, flexibility, and joint health are all being affected. By regularly and consistently moving throughout the day, you will eliminate these health effects. Take some time to walk around or even go outside when you get a chance and jog around the block – just be sure to have a pair of sneakers with you! Doing cardiovascular exercises will not only eliminate the health effects mentioned, it can also improve your heart health and help you lose and maintain weight Strengthen your muscles when you’re on the go with these quick exercises. Complete a few sets before you head out the door, when you get home from work or even at the office. Quick Exercises for When You’re Strapped for Time 1. Dips: Put two chairs together a little more than shoulder width apart. Place yourself in an upright position with your hands on the chairs without letting your feet touch the floor. Have your elbows bent at a 90 degree angle. Push yourself back to the upright position. 2. Pull-ups: Invest in a workout bar to do pull-ups. Workout bars are portable and easy to use – just find a door frame to place it on and you’re ready to go. 3. Sit-ups and crunches: You can do sit-ups and crunches right on the floor or use a stability ball. While...

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Concentrate 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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Can Music Help You Achieve Your Fitness Goals?

As Bob Marley said, “One good thing about music, when it hits you, you feel no pain.” That’s a great reason to put those earphones on while working out! Listening to music while exercising has been found in multiple studies to create an increased sense of motivation, distracting the mind while increasing heart rate. Personally, I try to incorporate music in all of my workouts. As for my clients, they all insist I bring my selection of music to their training sessions. Music can definitely serve as an important tool in achieving your fitness goals. Here are just a few key benefits of listening to music while exercising: Music has shown in research to effect your body and psyche. Music stimulates your inner core and it gives your mind that edge it needs to perform a task or objective. Music relaxes your body which can help ward off depression. Music helps promote movement, which can help burn more calories. Many places (including hospitals) are beginning to incorporate music to help patients deal with pain management. Enough evidence now exists to concretely state that music is a very effective tool in the achievement of your fitness goal and overall well-being. So, the next time you are contemplating whether to exercise or not, just turn up the music and let the beat motivate...

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Give the Gift of Fitness with the TRX Suspension System

Over the years, I have had the opportunity to use many different types of equipment for myself and my clients. Everything from dumbbells to ankle weights. This equipment has always been very effective in my training regimen; however, if I had to choose my favorite piece of equipment it would have to be the TRX Suspension System. I purchased the TRX Suspension System about a year ago and instantly became addicted to it. I use it just about every time I exercise and the results have truly exceeded my expectations. My clients have all had similar results, and many of them have purchased it for themselves or their significant other. Give the gift of fitness this holiday season with the TRX Suspension System!  Here are some of the benefits you get with this product: Easy to read instructions Appropriate for all levels Upper/lower body workouts Increase flexibility and core strength Use anywhere (home, office, park or gym) Easy to carry and store For more information on the TRX Suspension System, visit www.trxtraining.com. If you have any questions about it,  please contact me at 732-618-0849. I wish you the all the best during your holiday...

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How Important is Sleep to Your Body?

I must confess that sleeping is one of my favorite things to do.  However, it was not always this way for me. When I was younger, I found it quite difficult to catch those Zs, as I thought it was a waste of time. But when I turned 18, everything changed. I began training with weights six days a week, played all kinds of sports, had a full-time job and went to school. It was because of my busy lifestyle that I found a new appreciation for my bed. Sleep is perhaps best described as the loss of awareness of what is going on around us. Public awareness of fitness and nutrition has grown over the last few years but sadly, little is known about the very important subject of sleep deprivation. Studies show that those who suffer from sleep deprivation have a reduced ability to handle stress, poor concentration and memory, slower reflexes, difficulty accomplishing tasks and diminished enjoyment of relationships. Though many people think that the human body will be okay with just three to four hours of sleep, the fact is that while sleep requirements are greatly individualized, the majority of people require seven or eight hours to function optimally. Getting at least seven to eight hours of sleep each night is a proven way to improve workout performance and radically improve your physique development efforts. Another very important fact about sleep is that it repairs your muscles, which guarantees a better and stronger physique. So the next time you are thinking about neglecting sleep, think again. Your body and mind will be glad that you did.  ...

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