Day: March 29, 2020

Exercise is physical stress applied to the body. Working with a personal trainer will enable you to identify the best exercise program for your needs and, more importantly, learn how to make regular exercise a part of your daily routine. 

A personal trainer can guide you down the path to fitness by creating a specific exercise routine for you.

Get started

 

 

Motivation is often difficult to maintain when you exercise on your own. Regular session with a personal trainer enhance your motivation to continue with a workout regime.

Motivation

 

 

Shows you how to exercise safely and instruct you on the proper and safe use of exercise.

 

 

Safety

 

Helps eliminate any excuses for not exercising.

Consistency

               

Develops the most effective program for you based on your Fitness Evaluation Results and Goals.

Individualized instructions

 

 

Provides workouts designed to meet your goals quickly and more efficiently.

                     Effective Workout

 

Personal attention (i.e. to observe, assist and correct as needed) during exercise is the primary function.

  

Supervision

         

They are experienced in designing programs that address the special needs such as diabetes, asthma, osteoporosis and heart diseases.

    Special needs Training

1. Set a quit date.

Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit.

2. Consider your Diet

• A study revealed that some foods, including meat, makes cigarettes taste better. Cutting down on your meat intake might make it easier to stick to your quitting smoking resolution. Other foods like cheese, fresh fruits like oranges, pears, apples, banana and vegetables make cigarette taste terrible.

• Eat a regular meal pattern and avoid skipping meals. Feeling hungry may make you feel like reaching for a cigarette.
• Munch on raw carrots or celery. Nibbling on something crunchy will keep your mouth distracted.
• Be prepared with mints or gum and reach for those every time you feel a craving coming on.

3. Change your Drink

Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. Replace them with water and fresh juices.

4. Get Moving

A regular workout of 45 minutes to 1 hour everyday helps your brain to produce anti craving chemicals.

 

 

5. Anticipate and plan for the challenges you’ll face while quitting.

Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.

6. Remove cigarettes and other tobacco products from your home, car, and work.

Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke.

 

7. Make non-smoking friends

When you are at gathering / party / tea or lunch break, stick with the non-smokers.

8. Talk to your doctor about getting help to quit.

Your doctor can prescribe medication to help with withdrawal symptoms. If you can’t see a doctor, you can get many products over the counter at your local pharmacy, including nicotine patches and gum.

1. Slow Down the Treadmill to Walk Hands-Free

• Start walking hands-free with the speed set lower than you are used to using.

2. Focus on Your Posture

• Now focus on posture.
• Walk with your body upright and not leaning.
• Raise yourself up from your hips, imagining a string is attached to the top of your head.
• Tighten your abdominal muscles & tuck your butt muscles in.
• Your chin should be parallel to the ground and eyes forward, not looking down.

3. Go Hands-Free on the Treadmill Walking with Zero Incline

• At first, get used to walking on the treadmill without using the handrails.
• Once you are used to a steady walk without the rails, you can vary the pace with faster-slower intervals.

4. Use the Right Amount of Treadmill Incline

• Generally handrails are used while using a high treadmill incline, especially with higher speed.
• It’s best to use the incline you can handle hands-free so you get the full benefit of it.

5. Safety First

• Use the handrails when getting onto and off of the treadmill and grip them at first when you start the tread moving. If at any time you feel unstable, use the handrails briefly until you feel steady.
• Always use the safety cord that will stop the treadmill if you stumble or fall.
• A light touch on the handrails will be sufficient to help you maintain your balance.

Holding onto the handrails while walking or running on the treadmill is a bad habit that reduces the good effects of your workout.

Problems Created by Holding onto the Treadmill Rails includes:

• Ruins posture and Body alignment
• Reduces the Number of Calories Burned
• Reduces the Effects of Incline
• Doesn’t Build Balance
• It is an Unnatural Walking and Running Technique

1. Have regular checkups.

• The best ways to promote your good health is to have a regular physical check each year – regardless of age or health concerns.

2. Schedule an appointment with your doctor.

• Always remember that many significant health issues begin as minor problems.

3. Know your family history and share it with your doctor.

• If your family members have a history of Metabiloc Disorders like hypertension, heart disease, diabetes or other chronic health conditions, you may be at higher risk for developing those conditions yourself.

4. Prioritize sleep.

• Get at least 7 hours every day. That’s not something you should compromise.

5. Get some exercise.

• Ideally, exercise at least 45 minutes a day.
• Vary your workouts.
• The body gets very comfortable when you always do the same workout. Keep varying your exercises, and they have to be an age-appropriate mix of cardio, muscle training, and stretching.

7. Eat Healthy.

Focus on nutrients rather than calories, and eat a variety of healthy foods (Balance Meal) to achieve optimum nutrition with limited choices.

• Give yourself permission to take a break.

Look for creative ways to get some “you” time, like listening to favorite music, play outdoor games, watch TV with your family, do gardening or take a weekend break.

 

9. Don’t use tobacco

If you smoke or chew, talk to your health care professional about ways to quit. Consider nicotine replacement therapy products that include self-help programs, if appropriate.

10. Drink alcohol in moderation.

If you drink alcohol, limit your consumption to no more than two drinks per day once or twice a week.

11. Care for your prostate.

The prostate grows as you get older and this is the cause of the urination issues that occur in half of all men by age 60. A really healthy, low-fat diet will reduce the likelihood of prostate growth and may reduce the risk of prostate cancer.

12. Smile Every day.

A genuine smile can elevate your mood and the mood of those around you and was found a strong link between good health, longevity, and smiling.