Why Personal Training At Home Is the Perfect Solution for You, By David Nickum, February 28th, 2017

 
Do you feel too lazy to visit the gym?

Is time a problem for you or do you simply not feel motivated enough to stick to a gym schedule?
If you answered a ‘YES’ to these questions, then personal training at home is definitely for you.

Personal training, at the comforts of your home has several advantages. First and foremost, this is the trusted way to achieve your fitness goals, since your training will have focused attention from your trainer. This training at home is suitable for people who have tight schedules, do not have time to go to the gym or simply because they do not feel motivated enough to visit the gym.

Today several people prefer to achieve their fitness goals, with the help of a personal trainer, from home.

Personal Training At Home – Some Reasons Why It Can be Good For You

Perfect Customized Workouts For You–

As your personal trainer is beside you and demonstrates the posture or movement and the correct technique, the chances of working out wrongly are reduced. Thus, as exercises are done perfectly, the chances of achieving desired results increase two-fold. The risks of injuries are also reduced.

Complete Privacy and Total Comfort –

It is often intimidating to workout at the gym, especially for women, who are often embarrassed for their imperfect body. Several people skip their gym routines or drop out too soon, just because they feel too conscious. In case of personal training at home, there is total seclusion and comfort. You can exercise comfortably without worrying about prying eyes, uncomfortable temperature or even loud music.

Save Time –

As you have your personal trainer at home, you do not have to rush through your job and home responsibilities. No additional time spent on packing your gym gear, clothing, traveling or even worrying about finding a parking spot near your gymnasium. Your personal trainer will arrive at the scheduled time, your workout gets done on time and there is no time waste on transit.

Get Personal Attention –

This is one of the primary reasons why people opt for personal training at home. One-to-one attention from a personal trainer with complete focus on problematic areas of your body, helps in achieving your fitness goals in a focused way. A special fitness program or routine is designed especially for your requirements and body structure or type. Your progress is monitored, limitations are tracked and exercises are tweaked as per your body and requirements. So much personal focus and attention is not possible in the gym, where the trainer might have to attend more people.

Enjoy Personal Coaching –

During the course of your training, your personal trainer will often guide you on fitness essentials, provide you nutritional tips, teach you ways to reduce the risks of injury and educate you about fitness. You have the opportunity to interact with your trainer as and when you need. If you face problems, soreness or strains during training, the problem is quickly addressed. Your exercises might also be tweaked as per your requirements. You might not have this kind of privilege when you are in a gym.

Set Realistic Goals –

Your personal trainer will help in setting realistic goals – this can be related to muscle gain, weight loss, tummy toning or strength building. Your personal trainer will not just help, in setting the goals, but will also offer full support in achieving the goals. Your diet is also taken care of as per your progress.

Try out personal training at home and you will soon feel a difference in how your workout.

 

Strategies for weight loss by David Nickum, February 25, 2017

Many of us struggle with weight loss including myself. I remember the days when I could eat a whole pizza and not put on a pound. These days are a little different now I must watch what I eat and make sure to get my 50-minute workout in daily.

So, I’ve put together some strategies to help you smash your goals.

1. Figure out your basal metabolic rate. You can use the BMR formula to figure this out BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years), use a BMR calculator which can be found online or you can get resting metabolic rate test. The RMR test determines the number of calories your body is using at rest by analyzing the amount of oxygen your body uses. Talk with a personal trainer or fitness professional to find out more about BMR.

2. After you find out your BMR you will need to measure your activity level. There are many products out there that can help you do this. Devices like your cell phone, I watch, Fit bit, polar HRM to name a few. These devices will track your activity and tell you how active you are. This will give you a good idea of how your activity plays a role in your weight loss. If you like running I would get one that doubles as a running watch. There are many choices out there so many sure to talk to a fitness coach or trainer to help find the best option.

3. Once you find out your BMR and have an idea of your activity level you can start to look at what you’re eating. Yes, I know that having a food journal can be a pain but it does help. Pick up a tracking app and put it on your phone. Tracking your food can make or break you when it comes to your goals. Many of these apps have a BMR calculator built in. There are many apps out there my personal choice is my fitness pal. Talk to a nutritional coach or personal trainer to pick a tracking app.

4. Set up a schedule for your workouts. You need to focus on your goals and set up a daily workout. We all are very busy and it’s very hard to squeeze in a workout but exercise has been shown to make you more productive. Exercising regularly will increase your energy levels which will help you get things done. I try to put aside 50 minutes per day for exercise. Having a personal trainer can help you stick to this schedule.

5. Pick a plan and stick to it. Make sure you pick a plan that is progressive and easy to follow. If you have any limitations talk to a fitness trainer and set up a program to work around your limitations. Start with low intensity cardio workouts and moderate intensity weight training. Focus on big movements like squats, chest press and rows. Increase the weight at a slow and steady pace.

6. Keep a clean home. This means that you clean out all the junk out of your home. That means limited processed foods like cookies, soda, breads, cakes and pasta. Focus on having veggies, lean meats, fruits, yogurt, beans and nuts in your home. When you go out to eat then you can enjoy some of the other foods that aren’t allowed in your home. This will let you enjoy those foods when you eat out. If you have them in your home, you might turn to them when you’re stressed.

7. Hire a professional if you’ve failed in the past and you are starting to slip you might want to hire a professional personal trainer or nutritional coach. Having someone to push you can make or break your program. A personal trainer can help keep you on track and make sure that you are progressing forward with your program. Sometimes getting an outside look can help you see what is going wrong with your plan.

If you’re new to exercise, make sure to start out light for the first month. When you’re doing, your cardio start with walking, elliptical or bike. These are low impact cardio workouts that will minimize injury. When you’re doing weight, training make sure to pick weights that you can do with control. If you are having trouble I would advise seeking professional help. Getting some help from a personal trainer can dial in proper form so that you get the most out of your program. Working with a trainer can also help to minimize injury.

Good luck with your fitness goals. I know that you will rock this. I have put together a simple workout program below to get you started. If you have any questions, feel free to reach out to us.

 

What a trainer can do that you can't do for yourself by David Nickum, February 22, 2017

When you’re trying to get into good shape, one of the things that might occur to you is to hire a personal trainer to help you. However, you’re probably considering other options as well, such as just going jogging or getting a gym membership or an exercise bike. You might be wondering if having a personal trainer justifies the time and expense of having someone dedicated to advancing you in your fitness goals. We think the answer is yes! However, before you just take our word for it, here are some of the things that having a personal trainer can do for you. The truth is, there are some things that are just difficult or impossible to do for yourself. Having a trainer can help to ensure that you don’t have any training gaps or miss any of the benefits of the exercise you’re doing.

A PERSONAL TRAINER CAN EVALUATE YOUR FORM
One of the classic mistakes that people make when they are exercising is doing the movement with improper form. This can lead to the movement being more difficult than necessary, or a reduction in the amount of benefit that you’re getting from that exercise, or in the worst case scenario, even an injury. A personal trainer will be able to evaluate your form and make corrections to ensure that you’re maximizing the benefits you reap from your workout.

Many people have the idea that the only time they need someone to evaluate their form is when they’re doing a totally new and unfamiliar kind of exercise. “I’d want someone to evaluate my form if I started using the rowing machine or doing pull ups, but I definitely know how to walk and run. I’ve been doing that all my life.” However, even when you’ve been doing something for years, a trainer can benefit you. You might have been doing it wrong all those years. Even if you were trained how to do it properly, you might have slipped unconsciously into a bad habit. Or you might have had a minor injury, like a sprain or a broken toe, that imperceptibly altered how you did that movement, and now your brain has forgotten that you ever did it any other way. Most people benefit tremendously from working with a personal trainer who can evaluate and correct their form in each exercise.

A PERSONAL TRAINER CAN KEEP YOU CONSISTENT
It’s a well-known fact that gym memberships get neglected and the best of resolutions to work out easily get shuffled to the side. Everyone is busy, and the tyranny of the urgent often gobbles up the time we had set aside for working out. However, there’s just something about having a personal trainer in the picture that will help to overcome that tendency for everything to crowd out your fitness routine. This is especially the case when your personal trainer can come right to your house and spare you the hassle of driving to an external site.

 

Top 7 Foods Recommended By Personal Trainers for Health and Fitness by David Nickum: February 19th, 2017

 
Personal trainers often recommend diet plans or foods, specific to the dietary needs of an individual. Your fitness coach will recommend certain foods, which will not just fulfill your nutrition goals, but will also keep you active and strong. Such recommendations from trainers are not restricted to weight loss or muscle gain, but they help in achieving the perfect nutritional balance. Besides recommending the below healthy foods, trainers encourage drinking plenty of water throughout the day and discourage consumption of processed foods and sugars.

 

Foods Recommended By Personal Trainers: 

  1. Eggs:

 Eggs are one of the most recommended foods by fitness coaches – often suggested as a healthy snack to keep a person fueled through the day. These are rich in vitamins, healthy fats and proteins. You can prepare a batch of hard-boiled eggs early and keep them in the refrigerator. One egg contains almost 6 grams of proteins and provides energy to stay fit and active.

  1. Watermelon:

Watermelon is one of those fruits which help in replenishing the depleted glycogen from the body. It helps in refueling the tired muscles after a strenuous course of a workout. The fruit is high in electrolyte content and water, which helps to keep the body hydrated. Prepare a homemade watermelon drink with a few pieces of fresh watermelon and some ice cubes.

  1. Tuna:

Personal trainers often recommend a slice of tuna before a morning workout session. Tuna is a low-carb protein which contains all the essential polyunsaturated fats, needed by the body. You can have tuna with a serving of healthy raw vegetables. To add to the taste, you can drizzle some extra olive oil on a slice of tuna and serve with fresh heirloom tomatoes.

  1. Salmon Fillet:

Salmon has all the essential proteins with the benefits of all good fats, much needed by the body for muscle growth and fitness. Bodybuilders and athletes are often deficient in fats, hence including a few salmon fillets in the diet, helps in gaining the deficient fat in the diet. You can have baked salmon or grilled slices cooked in extra virgin olive oil.

  1. Greek Yogurt:

Greek yogurt is a common choice of personal trainers for its high protein count. If you have a bowl of fresh Greek yogurt after a tiring workout session, it is known to help with muscle recovery. Store it in your pantry and have it easily when you feel hungry or need to have something. You can also toss in a few healthy berries and nuts and add to the nutrition count.

  1. Oatmeal:

Oatmeal is often described as a comfort food, it is high in fiber and also easy to prepare. You can have oatmeal with fruits, nuts, flax or Chia. Your fitness coach might even suggest adding some protein powder to the oatmeal for added benefits. Oatmeal helps in better digestion of food and encourages the body to work harder.

  1. Kale:

The benefits of fresh greens can never be denied. It is always recommended to have at least one serving of green leafy vegetables in a day – the most recommended one is kale. It is said to be one of the best vegetables we have around. You can have it steamed or in soups. It tastes delicious and can also be added to egg dishes, salads and had a part of a healthy smoothie.

These were some of the most recommended foods by personal trainers – the list doesn’t end here, and there are many more foods which are often recommended by experts. Lastly, fitness freaks need to remember that they should stay away from all kinds of trans fats and saturated fats, to achieve their fitness goals.

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