Browsing articles tagged with " workout routine"

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Jul 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Time For Change Personal Training Fitness Group

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

If you’ve been frustrated by lack of results or are looking to change up your workout, enhance your workouts with a fitness group or boot camp class at Time For Change Personal Training.

Sticking to the same workout routine can be convenient, but may not be giving you any results. If you change up your exercise routine, your body will be challenged continually and it will burn more calories. This will result in a more successful weight loss, plus you can avoid repetitive injuries and boredom.

The term boot camp is used to describe fitness group classes that promote fat loss and are designed to push people a little further than they would normally push themselves in a gym or at home alone.

 What You Get From A Fitness Group Or Boot Camp Class

Keeping our workouts fresh and fun by switching things up each time will keep you coming back for more. I currently allow only 10 individuals in each class as these small fitness group workouts provide:

  • Personalized attention to each participant – allowing me to change up each movement we do to fit your individualized needs based on level of fitness and/or any past injuries/surgeries without feeling like you’ve been singled out.
  • Motivation is given often to help you strive toward pushing through to get closer to your goals.
  • Accountability – If you don’t show up, others in the group want to know when you’ll be back again. This keeps attendance up as we know our friends will be checking in on how we’re doing. It’s nice to know others care about you and your health.
  • Group camaraderie – join our community of friends working hard with a shared interest of health, nutrition, and fitness.
  • Challenge – you’ll have your own personal improvements and achievements in things you haven’t been able to do before, or possibly in quite a long time.
  • An environment that is free from judgment or what others might be thinking about their appearance or exercise ability…all levels are Welcome!

I also provide a free nutrition consult to each client with a nutrition plan to make sure you’re on the fast track to improving your health, feeling and looking great. Your weight loss and fitness success will greatly depend on what you’re fueling your body with on a daily basis, so it’s important to set you on the right path to success while you start your fitness regimen.

My fitness group sessions combine circuit training, High Intensity Interval training, cardio, resistance, balance, and flexibility training for a full body 45-50 minute workout. We will be combining the above listed trainings with other functional training pieces such as stability balls, weights, balance discs, steps, battle ropes, slam balls, kettle Bells, and more.

When you’re a part of Time For Change Fitness Group, you become a part of our team. Whether you’re trying to get back in shape or lose weight, the workouts I offer for our fitness group boot camp classes are always fun and challenging. Enhance Your Workouts With A Fitness Group Or Boot Camp Class…It’s Time For Change starting today. Click on the Time For Change Personal Training Services tab for details.

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!

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