7 Smart Tips From a Philly Personal Trainer On How to Reach Your Wedding Fitness Goals

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The term “industry secret” is often used in gimmicky infomercial sales pitches. It makes you think they know something you don’t — and the only way to get it is to buy the product they’re selling. For the fitness industry, it’s what makes millions of people read magazines and articles that promise to spill on “the secret” to getting in shape. The real secret to getting in shape, though, is that … well, there is no secret. But there are a few basic tips and rules that every personal trainer knows to help you get in shape.

Below, seven of the not-so-secret tricks every personal trainer knows to help you you reach your fitness goals.

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7 Fitness Tips and Rules Every Personal Trainer Knows

The term “industry secret” is often used in gimmicky infomercial sales pitches. It makes you think they know something you don’t — and the only way to get it is to buy the product they’re selling. For the fitness industry, it’s what makes millions of people read magazines and articles that promise to spill on “the secret” to getting in shape. The real secret to getting in shape, though, is that … well, there is no secret. But there are a few basic tips and rules that every personal trainer knows to help you get in shape.

Below, seven of the not-so-secret tricks every personal trainer knows to help you you reach your fitness goals.

Read more »

The Exercises and Stretches Every Desk Worker Should Have Bookmarked

Millions of Americans sit behind a desk for eight hours or more five days per week. Some may also have a long commute in a car or on public transit. Then, after a long day of work, who doesn’t want to come home and sit on the couch? Let’s face it: We sure do a LOT of sitting.

All this sitting can do damage to your health and contribute to unwanted pounds piling on. Being in a seated position not only makes muscles tight, but it also leads to weak and overstretched muscles, which can cause pain and discomfort. But one way you can work against the effects of your desk job is by taking a few minutes out of your day to stretch and strengthen the muscles affected by sitting. My tips for which muscles to focus on and what exercises to do, below.

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The Key Step People Skip When Getting Fit, According to a Philly Personal Trainer

If you’re like most people who are inconsistent at the gym, you probably go weeks or even months at a time without working out. Even though your body and your fitness levels have changed during this time, it’s not uncommon to jump right back into an old workout routine knowing your body is assuredly different than it was during your last workout. But it’s of the utmost importance that you assess your fitness before beginning any fitness program.

Assessing your fitness may include checking your strength, endurance, flexibility, range of motion, and more. By checking these stats, you’ll be able to figure out where to start and where to go from there. Below, what you’ll get out of gauging your fitness before you attempt to get fit, plus how to do it.

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What Your Squat Form Says About You (Hint: It’s Probably Not Good)

Like personality types, there are many different variations of squat form — and many prove what not to do when performing a squat. The good news is, how you perform a squat, especially if you’re not doing it right, can clue you into specific muscular imbalances, which you can then correct, leading to a stronger you. Below, three common squat-form mistakes and what they can tell you about where you need to build strength and flexibility. Read more »

6 Mistakes That Are Sabotaging Your Fitness Results

You put your time in at the gym and eat right. You strength train and do cardio. But still, you’re not seeing results. You’ve been at it for months and yet it seems the scale doesn’t budge and your muscles won’t change. It’s frustrating and defeating when you’re putting the time and the effort in but not seeing any changes. Don’t give up hope and throw in the towel yet because, chances are, there’s a way to turn things around. Below, the top six workout mistakes that keep people from getting stronger, explained. Read more »

One Thing You Should Look at (But Probably Don’t) When Trying to Get Fit

Workout DVDs, “As Seen on TV” workout equipment, gym memberships: These are all things millions of people try every year in an effort to become more fit. But what if improving your own health simply came down to spending more time with other people who are in good health? As entrepreneur Jim Rohn said, “You are the average of the five people you spend the most time with.” Since Rohn was an entrepreneur and was mostly interested in helping others become more successful, the point he was trying to make was, if you spend time with more successful people, you will also become more successful. On the other hand, if you hang out with people who are negative, they could have a negative impact on your life. This theory can be applied to almost all aspects of life — including your fitness levels. Read more »

5 Habits of Fit People That You Should Copy

If you’ve ever seen the cover of a fitness magazine, I’m sure you’ve seen headlines that are very similar to “(insert fit celebrity) Reveals Her Top 5 Fitness Secrets!” It’s intriguing to the reader because the celebrity must know something the reader doesn’t if she’s in such good shape. But if you stop and think about it, you find yourself wondering: Are fit people really keeping secrets, whispered only among a select few, about how to stay in shape?

Of course not. In fact, their “secrets” have probably been under your nose the whole time. It boils down to this: People who are fit just have better habits than people who aren’t as fit. I’m sure you’ve noticed what these habits are, but maybe you’ve never really understood them well enough to try them out for yourself. Consider this your challenge: Try incorporating these five habits of fit people into your daily routine, and if you stick with it, I can pretty much guarantee you’ll see a significant change.  Read more »

Expert Advice: The 3 Key Ingredients to Lose Weight Without Losing Muscle

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The weight-loss industry has us believing that losing weight fast is a goal worth achieving, but all weight loss isn’t created equal. With fast weight loss comes even quicker muscle loss, which can be detrimental to your health and fitness goals, since muscle is necessary for burning calories. Moreover, weight loss occurs as a result of consistent action over time. What you should be thinking about, instead of losing weight fast, is losing weight without sacrificing muscle. Below, the three key ingredients to help you lose weight without losing muscle mass.

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Expert Advice: You’re Only As Strong As Your Weakest Muscle Group

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If you’re a regular gym goer, it’s easy to get stuck in the habit of thinking about each muscle in isolation, and working them that way. But this approach causes muscle imbalances: When demands placed on one muscle are too heavy to bear, another less suitable muscle will take over to support the weight. In some situations, the opposing muscle compensates and becomes stronger than its counterpart, meanwhile your weaker muscles remain weak.

One way to prevent muscle imbalances — and get better results when you work out while also preventing long-term injury — is to think of the body as a system with complementary muscle groups. And complementary muscles are often involved in the same movements so it makes sense to work them together.

But before you try that, it’s important to know the muscle groups that are often weaker. These are some of the most common areas of muscle weakness. Check them out, and take note. After all, you’re only as strong as your weakest muscle group.

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