Browsing articles tagged with " exercise program"

Finding The Courage To Ask For Help

Mar 11, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Finding The Courage To Ask For Help

Finding The Courage To Ask For Help

Finding The Courage To Ask For HelpThe society norm tells us that asking for help is a sign of weakness or failure. I disagree, asking for help isn’t a sign of weakness, but a confidence in yourself knowing that you want to take the next step. It’s a vulnerability, and it gives someone else the opportunity to be a blessing to you.  

When it comes to your health and fitness goals, don’t be afraid to ask for fitness and nutritional help from a qualified, experienced, Certified Personal Trainer. You’re asking for directions or a blueprint that will save you a lot of frustration, time, and money. 

Most people don’t have the fitness knowledge or the consistent motivation to do it on their own and that is ok.  All you need to do is admit that you need some help in this area and contact me to join one of my fitness groups or get personal training that will give you the blueprint you need, plus accountability and motivation.

How To Ask For Help

If exercise consistency and intensity is something you struggle with, you need to find a workout partner. A few of my closest friends attend my fitness groups 2-3 times per week and they challenge me to work harder and get stronger. They help push me and I help push them, we keep each other motivated and on track. 

When you come to my fitness group, you matter, and you enter a place of FUN and support. If you miss a time, someone will notice and ask if you’re ok. If you don’t have a workout place of fun and support in your life, don’t just wish something will change, go and seek it out.

You can attend one of my fitness group session for free to come experience what all the buzz is about. My fitness groups are for women (and teens) only and we meet on Tuesday evenings at 7pm in Frederick, Monday and Fridays at 8:30am in Niwot, and Monday and Wednesdays at 4pm in Niwot. I’ve been asked to start a 6th group which may start soon, so I’ll keep you posted.

You may have questions swirling in your head like….what will happen if I’m the worst one there?  will everyone think I am weird? or weak? what if I can’t lift a lot or move like that? and so on…no worries. No one is going to judge you and we all have been there. We all have to start somewhere and know that all fitness levels are welcome.  

Several years ago I was at home as a mom with my two little ones and before I became a personal trainer, I couldn’t even do a push-up, so I know exactly how you may be feeling. Where do you start you might ask? Start by finding the courage to ask for help and I’ll meet you right where you are.

Find the courage to ask for help, push past the doubt and discomfort, and you will achieve transformation and success you never thought possible. I look forward to working with you in one of my fitness group classes or through personal training sessions one-on-one or in a small group. Click here on the Time For Change Personal Training Services tab or at the top of the page to find out more information on how I can help you reach your goals.

How To Avoid Injuries When Starting A Fitness Routine

May 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on How To Avoid Injuries When Starting A Fitness Routine

How To Avoid Injuries When Starting A Fitness Routine

how to avoid injuries when starting a fitness routineNow that spring weather is here, you may be looking to re-start your exercise program or commit to getting in shape. As you’re eager to jump into your new workout routine and start seeing results, be sure that a workout injury doesn’t get you off course of your plans to improve your health.  The human body is capable of adapting to an increase in work and intensity, but don’t do too much too soon if you’re just starting out.

 

As many like to get outside and enjoy the fresh air with running, biking, walking, or any other fitness activity, make sure you listen to your body and slowly increase the duration and intensity of your workout.

 

Your body is part of a kinetic chain that is affected by the linked joints, including the foot/ankle, knee, hip, and the spine on up. Alterations in any of these joints can dramatically affect movement and increase stress and injury at any another joint along the way, like a domino effect of problems on the other joints.  

 

If you’re unsure about your health or have a medical condition, be sure to check with your doctor before starting an exercise program. Your doctor can help recommend an exercise program that is safe and effective for you.

 

Pay attention during exercising to weakness, feeling light-headed, extreme shortness of breath, or sharp pain. This is your body’s way of telling you that something is wrong and you should stop the activity. When you push through acute pain, you may develop a severe injury.

 

If you have sharp pain that persists after a workout, throbbing pain when at rest, or pain during the night that keeps you awake, all of these can be a sign of something more serious that you should get checked by a physician.

 

There’s a difference between sharp pain and sore muscles.  It’s normal to have sore muscles after you do a physical activity that you’re muscles are not used to, like when you start a new sports or exercise. When you’re doing any fitness activity, you’re causing tiny tears in the connective tissue and muscle fibers, which causes you to feel sore. Then your muscles will be recovering for the next 48 hours and will gradually feel better.

 

Then as you do more activity, your muscles will get used to being active. You will gradually have less soreness because you’ll have strengthened the muscle and connective tissue. That’s when it’s time to change it up a bit by increasing the duration and intensity of your fitness activity, just to start this process all over again. Keep in mind, this is what makes your muscles stronger and will help you in your everyday functional activities.

Follow these simple guidelines to avoid injuries when starting a fitness routine:
  • Warm-up before you exercise and be sure to allow time for stretching after your workout.
  • Don’t work through sharp pain – know when it’s time stop the activity and when you need to see the doctor.
  • Wear the proper shoes for the fitness activity you’re participating in (if you’re running make sure you have a good running shoe, if you’re cross training, make sure you have a shoe with that kind of support, for soccer, and so on). This includes using appropriate safety equipment for your fitness activity.
  • Our joints need to move to get nutrition – a safe weight-bearing exercise program is a great way to help strengthen the muscles that support your joints.
  •  Don’t over-train – your body needs time to rest in between workout sessions.
  •  Ice your muscles/tissues when needed.
  •  Don’t skip breakfast or any meal during the day – eating a healthy meal will jump-start your metabolism and provide you with the energy and fuel you need to get through your fitness activity. Also, drink plenty of water before, during and after your workouts.
  •  Get a good sleep often – this will give you the energy you need to focus on your exercises.
  •  If you haven’t exercised in years or you’re just starting out as a first-timer, start with a shorter duration of exercise, then look to increase as you get better. Always start slow.
  •  Don’t compare yourself to others and feel you have to “keep up” – everyone is unique and will have their own pace they’re working at. Do what is safe for you.

If you have problems with certain joints or just don’t know where to start, try working with a Certified Personal Trainer, like myself at Time For Change Personal Training.  I can assist you with a specialized exercise program that is specific for you and your body.

 

I’ll have you perform certain movements and observe what muscles and joints need help by identifying potential issues and finding the safe way to correct them.  I’ll also show you how to exercise safely and maintain good posture when working out as to prevent injuries.

So if you’re looking to avoid injuries when starting a fitness routine, see how Time For Change Personal Training Services can help you get started on the right track today, I’m here to help!

Click Below to “LIKE” Us on Facebook!

Disclaimer: These statements and/or content have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. It is not intended to diagnose, prescribe, or treat any specific illness.
The third-party product names, logos, brands, and trademarks shown on this website are the property of the respective owners. The corporate company is not affiliated with this website. I'm an Independent Distributor. The third party does not sponsor or endorse this website, its content, or services.