27 Fitness and Fat Loss Tips, Cherry Hill Personal Trainer Reveals
January 6, 2010 by Kevin Hensel
Filed under Blog, Lose the Weight
Cherry Hill Personal Trainer Reveals
It’s New Year’s Day, and you have a clean slate.
I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.
These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:
- Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
- Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
- Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
- Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
- Believe in yourself. Know with conviction that you CAN accomplish your goals.
- Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
- Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
- Don’t be afraid to ask for help.
- Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
- It’s not about will-power, it’s about want-power. You have to want it.
- Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
- Stop talking about losing weight. Start doing it.
- Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
- Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
- Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
- Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
- Destroy negative self talk.
- Avoid the trap of high-calorie beverages after your workouts.
- Be consistent with your workouts. Exercise three to four times each week.
- Expect more of yourself.
- High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
- Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
- Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
- Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
- Set specific, measurable goals.
- Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
- You deserve better…go get it.
After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.
If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.
I’d love to team up with you – together we will transform your body in 2010!
Call or email to get started today.
The New Year’s Resolution Trap
Are you making a New Year’s Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year’s Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.
To ensure that you accomplish your New Year’s Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:
- Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
- Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
- Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
- Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.
Committed to your success,
Kevin Hensel
Cherry Hill Personal Trainer
Cherry Hill Personal Trainer Pays It Forward
December 23, 2009 by Kevin Hensel
Filed under Blog
Dan Dychtwald has been a superstar client for the past 18 months. At his last evaluation he had lost over 115 lbs and over 50 inches. His results are absolutely amazing. Dan isn’t satisfied, now he wants to helps others do the same thing.
Check out his video below after his first few months with us – he doesn’t even look like the same person). Then listen to Dan D. The Trainer tell you in his own words what makes him a good trainer.
Dan D. After 2 Months With Us Dan D. The Trainer Tells His Story
This past May, Dan mentioned he’d like to become a personal trainer. I told him to take a few college level courses including functional anatomy, exercise physiology, and nutrition so he could get a solid foundation. To be perfectly honest I never expected him to actually follow through with it.
A few months later and over 15 college credits later, he says OK what’s next and by the way I’m gonna be a registered dietitian (which is the gold standard in nutritional counseling – he’s about halfway through the program right now).
Then I said you should get certified by a nationally recognized organization. 2 months ago Dan passed the National Academy of Sports Medicine (NASM) personal trainer certification. They were so impressed by Dan that he was actually invited to be on a special NASM committee. NASM in my opinion is the best certification organization in my industry – they are extremely thorough and methodical in their evil testing process.
Since May, he’s logged in over 500 hours of hands experience at Fit-4-Life Personal Training Studio. Matt and I have been grillin’ him on a daily basis. He really knows his stuff. He’s also been running several of our bootcamp workouts - (getting a ton of really great feedback).
He wants to use his inspiring story to help others lead a healthier life. He’s especially excited to work with kids. Dan struggled with his weight his whole life, now he has invaluable insight into the mental and physical issues involved with being overweight and how to overcome them.
I want to welcome Dan to the Fit-4-Life Trainer Family with a bang!! So I’m going to give away FREE one-on-one and small group (2-5 people with one trainer) New Years Gut Busting Workouts. Sat 1/2 and Sun 1/3 from 9AM – 3PM, Dan will be performing FREE 60 minute workouts. Just bring a can of non-perishable vegetables in exchange for a FREE Gut Busting Workout. It’s a no brainer you get to welcome Dan to the family, lose the holiday gut, and you also help Philabundance give to families in need.
Call us ASAP 856-751-0033 or email me at kevinhensel@fitlifeinc.com to reserve your time.
Nov/Dec 2009 Client Success Story of the Month
December 6, 2009 by Kevin Hensel
Filed under Blog, Success Story of the Month
Joe Stezzi Nov/Dec Success Story
Joe Stezzi is our November/December Client of the Month. Joe has been whining that he’s been working out with us once a week for the past 12 years and never once has been selected as our Client of the Month. He’s always busting my chops that he’s going to gain 50 lbs and then lose it so he can be selected as our Client of the Month.
Now Joe doesn’t really need to lose any weight, he’s in great shape (Not bad for a 46 year old). He reached his goals and is now in a maintenance phase. He gets in one workout/week with us and then exercises at home for the rest of the week with his 7 year old son Dillon (who definitely keeps him on his toes). During tax season he might even sneak in a 30 minute massage with Pam.
Joe and I have become pretty friends over the last 12 years. I attended his wedding a few years back with Meg. We play golf together a few times per year –he’s not bad for an old guy. Joe’s workout philosophy is if it hurts I don’t want to do it. Obviously we butt heads from time to time over this.
I hate to admit it and don’t tell Joe I said this, but he’s right. Real fitness success isn’t about losing weight and inches as quickly as possible. It’s about the long haul. Discipline, dedication, and persistence are the real keys to success. Fitness and health are a life long process not just a few months. Joes’ 12 years of being tortured by us are a testament to that, he is a good friend and a great example of what real success is. Great Job Joe! You can stop whining now!
You could be our next success story, fill out the webform at the bottom of this page to set up your FREE Fitness Consultation.
Committed to your success,
Kevin Hensel, Cherry Hill Personal Trainer
856-751-0033
To Stretch or Not To Stretch, Cherry Hill Personal Trainers Tells All
September 29, 2009 by Kevin Hensel
Filed under Blog, Corrective Exercises, Must Do Exercises
“The human body is the only machine for which there are no spare parts.” Hermann M. Biggs, former NYC health commissioner
Stretching: Is It Really Worth Your Time?
Have you ever had the intent of stretching-but you never seem to actually get around to it? This brings up an interesting topic, and a certain question that I am asked often.
Should you really stretch?
The single most overlooked component to any fitness program is flexibility. Let’s face it, there’s nothing glamorous about stretching and frankly it’s pretty boring too.
Whether you are hunched over a desk, marching around in too-high heels, or doing a marathon session on the treadmill, modern life contorts your muscles into knots. But did you know that your sore back, stiff neck, and tight joints may be a result of tight or unbalanced muscles in those regions?
Stretching does more than increase flexibility, which helps with posture and balance. It actually helps reduce tension. Your sore muscles and tendons can actually heal quicker if you incorporate stretching into your fitness routine? And some studies suggest that you may be able to recruit more muscle fibers during your workouts through stretching as well.
I admit it, I’m guilty. I used to be like everyone else and never stretched. Back in my mid twenties (No, I will not admit how long ago that was), I used to hit the gym like a madman with a psychotic exercise routine. I wouldn’t waste my valuable workout time stretching when I had a ton of manly weight to lift. I would always stretch my clients, but I was too macho for that “sissy” stuff.
First I got bicep tendonitis (front of the shoulder pain) in both shoulders, that was shortly followed by patellar femoral syndrome (top of the knee pain) in both knees, and the trifecta was complete with chronic back pain. So much for the best shape of my life, I was in constant pain from head to toe. I was a complete mess! I knew if I did not change my ways I would cause irreversible damage.
I started an intensive flexibility program focusing on the areas I felt pain or tightness. I would stretch for approximately 30 minutes after my workout when my muscles were warm and pliable. I also threw in a few stretches throughout the day if I felt pain or stiffness. After only 3-4 weeks, my joint pain disappeared. I felt like a new man. I was a little embarrassed because I had been touting the importance of stretching, but never even listened to my own advice. Not only did I see immediate improvements in my range of motion, but it was a great way to relax and release my stress. I am still stretching ten years later and haven’t had joint pain since. Even if you are in pain, it is never too late to feel the pain-reversing benefits of a well balanced stretching routine. Don’t wait until you are in pain to start a stretching program like I did, get started stretching today.
Stretching will help you work out harder and longer by speeding up muscle recovery, optimizing muscle fiber recruitment, and reducing the likelihood of injury.
Why stretching matters? When you overuse muscles, microscopic tears occur in the muscle tissue that trigger an inflammatory reaction, which leads to stiffness or soreness that you feel a day or two later. When you work the muscle the same way repeatedly, chemicals called metabolites accumulate in the muscle tissue. These chemicals build up and trigger pain receptors that are responsible for the pain you sometimes feel after exercise or physical activity. Stretching helps remove the metabolites and bring fresh blood to the tissues, preventing or easing soreness. In addition, stretching lengthens muscles improving posture and balance while alleviating discomfort after physical activity.
But you should know that all stretching exercises are not created equally. Research shows that the best way to stretch is to hold the position for a minimum of 10 seconds-or, better 20 to 30 seconds known as static stretching. Avoid bouncing while stretching (ballistic stretching) which can strain muscle tissues. Other stretching techniques such as dynamic, myofascial release, PNF, and active-isolated also have a growing pile of positive research behind them. However, static stretching is still the easiest, safest technique to get started with. If static stretching does not provide adequate results in 2-4 weeks these other forms of stretching should be the next progression. Seek the guidance of a qualified physical therapist, chiropractor, or fitness professional for specific guidelines.
How did I get so tight? There are three common causes of muscle pain and tightness. If you can identify the source of the pain, you’ll be better able to treat it.
1. Repetitive or everyday activities, such as sitting at a computer all day, driving in a car for extended periods, poor posture, awkward sleeping positions, and/or performing the same exercise routine for months on end are the most common culprits. Stress falls under this category, too, because it often makes you unconsciously clench and tense your muscles. Any position you stay in for more than an hour will play havoc on your muscular system. Certain muscles will get short and tight while others will get lengthened and weak. This creates tremendous stress on the joints and if left unchecked leads to eventual pain, arthritis, tendonitis, and other inflammatory conditions. Stretching retrains the brain and muscle to go back to its normal length, restoring normal muscle balance and function.
2. Strenuous, out of the ordinary exertion, like moving furniture, raking leaves, or trying a new exercise may result in delayed-onset muscle soreness (DOMS) within 24-48 hours.
3. Everyday injuries or sports related injuries like a sprained ankle, pulled hamstring, or whiplash from a car accident may in time even years later cause all kinds of trouble. When a joint, ligament, or tendon is injured the body tightens all of the muscles around the area to immobilize and protect it from further injury. Uninjured muscles will start to perform the function of other muscles that were injured (synergistic dominance) which creates several compensations throughout the entire body. These imbalances don’t just go away after you have healed, unless you are under the guidance of a physical therapist or qualified health practitioner. That is why injuries when we were younger can come back to haunt us because our bodies have been compensating over time. Stretching regains mobility and stability preventing the muscular imbalances throwing us out of whack.
Which muscles need to be stretched? We only need to stretch the muscles that are short and tight with a limited range of motion. Which unfortunately means they feel tight, restricted, and uncomfortable. Stretching a muscle that has a normal range of motion and “feels good” has little if any positive effect and in some instances can over time lengthen a muscle to the point where it cannot stabilize the joint it surrounds and lead to possible injury.
Selecting the proper stretches targeting the tight areas of the body are instrumental to an effective flexibility program. Common postural imbalances, repetitive stress, and injuries create very predictable patterns of tightness.
|
http://www.personaltrainerincherryhill.com Kevin Hensel is Cherry Hill’s Leading Fitness Expert. He has helped over 768 Cherry Hill, NJ residents achieve their health and fitness goals since 1996. You could be our next success story. For other related article visit http://personaltrainerincherryhill.com/category/video-gallery/fix-me-im-broken-videos/ . Cherry Hill Personal Training Studio just minutes from Haddonfield. |
