Posts Tagged ‘exercise’

Happy New Year to every one!

It’s the time of the year again when people get busy starting anew with their fitness goals. Get ahead of the pack and start off with Online Training! Train Smarter this year and reach your fitness goals FASTER.

You don’t want to be like a firework: start working out to get fit in January, but quickly fading away the next few months!

Trust me, as a Personal Trainer, I’ve seen lots of those. I’ve talked to lots of gym members who seemed pretty motivated at first, optimistic about what they want to achieve, but eventually falling off simply because they didn’t have a plan to follow!

I want to help YOU get ahead and commit to an effective training plan. Don’t waste your time and money signing up in a gym if you would eventually fall off. Answer the quick form below so I could get to know you better, and I’ll email you back to get you a spot in my Online Fitness Coaching:


Train hard, but train smarter. Talk to you soon!

It’s the time of the year for giving!

If you have been good the past year with your fitness goals, and have consistently made gains from your training, then don’t miss time to share the gift of fitness. Fitness is not just about abs and arms, but about improving your health and overall quality of life. If you have exercised regularly enough, you probably have felt more energetic, alive, and just happier about life. This is something that you would want your family and friends to have, right?

As a Personal Trainer both in-person and online, I know it could be tough most of the time to motivate other people to get into fitness, especially family and friends. But like what I always say, “Consistency is the key to success” and I’m sure eventually they will agree with you and might even come with you to the gym!

So start them off by giving them something inspiring and useful this Christmas from my list below that would hopefully get them to think more about their fitness. Maybe you could even get one for yourself! Simply click the links below to lead you to an Amazon page where you can easily order your gifts. Amazon offers FREE SHIPPING for orders over $25.00!

Here’s my Top 5 Fitness Gift Ideas for Christmas 2016:

1.) Ab roller – the ab roller is a small but absolutely effective equipment to work the abs. When used properly, it could target not just every muscle of the “core” but also the arms, shoulders,and even legs! I personally like the dual ab roller, because it provides more challenge to shoulder stabilizers and core, but better give a standard uni-wheel ab roller for beginners and intermediate exercisers.

ab-wheel_dumbbellClick the link to get it from Amazon:
SKLZ Core Wheels Dynamic Strength and Ab Trainer

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Click the link to get it from Amazon:
Fitness Depot Ab Wheel

2.) Exercise Bands – yet another small but tough fitness equipment to have, exercise bands are very portable and could be used almost anywhere! There will be no excuse left not to workout with these ones! Exercise bands promote eccentric contraction when used in a controlled manner (vs. jerky, fast movements) which is great for building strength and muscle tone. This is a good choice if the person you’re thinking of giving a gift to is someone who is not confident of their body and overall strength, and needs something simple to get started with. You can also give them an exercise band manual to compete the package.

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Get it from Amazon:
Synergee Exercise Bands with Guide

3.) Suspension Trainers – suspension training have been a hit a few years ago, but like any fitness trends, the hype about them has subsided. Whether it’s still an “in” thing to do or not, it’s effectiveness remains unchanged! This is an option for people who have a significant base strength and are looking for a challenge. As long as they have something to anchor it to, suspension Trainers can be a fitness friend for frequent travelers or out-of-gym exercisers. There were a few types and brands that came out during its peak, but below is my personal choice:

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Get the TRX Suspension Trainer Full Workout Kit from Amazon.

4.) Nutrition App – the notion “abs are made in the kitchen” is true. For tech savvy individuals who are looking to eat healthier and/or lose weight, surprising them with a nutrition app installed in their phone could be a simple but thoughtful gift. Below are apps that I recommend, some of them I even used with my clients:

Eat this much

My Fitness Pal

Fitbit App

5.) Fitness Tracking Device – some people say they don’t work because steps aren’t measured accurately. What I say in response is, how can you expect it to measure accurate steps if it’s strapped in your hand?? I don’t intend to start a group of people wearing anklets of fitness trackers, but the point of wearing one is not to measure how many steps a person does in a day exactly. Wearing a Fitbit myself, I realised how it’s very motivating to ‘put in steps’ each day and just keep being active. They are a great tool to motivate people to move and be active, and even ‘compete’ with their family or friends for more fun and challenge! Here’s a couple of choices of awesome fitness trackers you could get:

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Fitbit Charge 2

samsung-gear-fit-2Samsung Gear Fit 2

If the person you’re thinking about is seriously considering committed training whether in the gym or at home, then signing them up for Online Training is the best choice! As a treat, I’m offering a 12-Days til Christmas special: Sign up on or 12-days before December 25 2016 and get a 25% off on any Fitness Coaching Package offered from Fitness Coaching for Me. Simply answer the form on the Services page here, and we’ll get started.

Don’t miss the opportunity, sign up NOW!

How do you treat sore muscles after a workout?theraband

After doing a strenuous physical activity, it is normal to feel sore one or two days after, especially if you did something that your body is not used to doing. This is referred to as DOMS which stands for Delayed Onset of Muscle Soreness. DOMS occur 24 to 48 hours after your workout.

Your muscle fibers get stressed during your workout and small microscopic tears occur in muscle fibers which results in Delayed Onset of Muscle Soreness. The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists say that this damage plus the inflammation that comes with these tears, causes the pain. Take note that these microscopic tears does not mean that you should stop exercising. On the other hand, getting DOMS is also not an indication that your workout was effective. You don’t have to feel soreness or pain every time you finish exercising for you to say that they worked.

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Why do I feel sore after I work out?
No one is exempt from getting sore after a workout. Beginner exercisers and elite athletes experience DOMS alike. This muscle soreness is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time. If you are a new exerciser, don’t worry if you feel sore after a workout. It is normal especially if your body is not familiar with the exercise, and it will go away in a day or two.

How do I prevent muscle soreness? How do I treat DOMS?
The exact reason why and how DOMS occur is not yet known. Several treatments such as ice, rest, massage, heat, and stretching have all been reported as helpful in the process of muscle recovery.

A significant amount of Flexibility is important even to non-athletes.

A significant amount of Flexibility is important even to non-athletes.

Stretching should always be included in a training program. This will keep the muscles from tightening and muscle spasms. Stretching is not only beneficial to treat Delayed Onset of Muscle Soreness but more importantly to improve flexibility.

Click here to read more about STRETCHING.

Take a day or two of Rest while your body recovers from DOMS. If you want to keep exercising, try a different activity or do a lighter intensity.

Most importantly, always do a proper Cool-down after your work out. This will ensure circulation to flush out the waste products in your muscles after your exercise.

Research found that applying Heat to treat muscle soreness helps alleviate muscle soreness. The increase in muscle temperature allows more blood flow to the worked out muscles which brings fresh oxygen and nutrients. Applied heat to your sore muscles also helps get rid of chemical irritants that trigger pain.

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What should I do if I want to work out and I’m still sore?
You can still continue to train even when you feel sore, but don’t expect to set personal records or optimal performance. Delayed Onset of Muscle Soreness affects only the muscle groups that you previously worked, so you can work out other muscle groups while the fatigue parts recover.

Simply put, take it easy when you’re feeling sore.

Following a well-planned Training Program is helpful to maximize your workouts, especially on sore days. Having a good exercise program will ensure that you can keep up with your training without further muscle damage and minimize injury.

Read more about DOMS here.

In summary:

  • Delayed Onset of Muscle Soreness or DOMS occurs naturally and can be felt by anyone, especially if you do something that your body is not familiar with (ie. Progression in your training program, doing a new physical activity or sport).
  • Make sure that you warm-up before you workout and do a proper cool-down after to ensure blood flow to your muscles.
  • Delayed Onset of Muscle Soreness goes away in one or two days but you can do some treatments to alleviate the soreness. Stretch the sore muscle or apply heat on it after you work out.
  • You can still work out even while experiencing DOMS. Work on a different muscle group or cross-train.
  • Be able to differentiate pain from muscle soreness and pain from an injury. DOMS usually goes away after a day or two. Also, the soreness from DOMS should not limit you from doing light to moderate activities.
    Seek medical attention if you feel stinging or persistent pain.

Follow a well-planned Training Program to ensure progress in your workouts while allowing enough recovery for your muscles. This will ensure that you maximize gains and minimize over-training and injury.

I can help you get the best out of your workouts from a Periodized Training Program. For more information or if you would like to contact me, check out my SERVICES page and answer the short form so I could know you a little better. Click HERE to continue to the services page.

I guarantee results, if you guarantee adherence.

Talk to you soon!

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Also check out my Facebook page at https://m.facebook.com/CoachBillyGoco

We all know that regular and consistent exercise is beneficial to everyone. We can never run out of great reasons to exercise! However for most people in this busy society we live in today, exercise still falls below the top 10 priorities in our “to-do” list.

I mentioned in a previous article how the FITT principle determines the outcome of any exercise or training regimen. Simply put, the FITT Principle states that exercise has to be FREQUENT with the appropriate INTENSITY to achieve specific goals, which determines how much TIME will be spent and what TYPE of exercises has to be done. For example, a low-intensity workout consisting of movements such as walking or swimming, has to be done for a little longer period (at least 30 minutes) to achieve cardiovascular (heart and lung) endurance for 3 to 5 times a week.

Some research today on High Intensity Interval Training (HIIT) indicates that training at a high intensity for less than 10 minutes a day at 3 times a week can achieve sufficient health gains. However in my opinion, I don’t think that the proposed 10 minute (or less) HIIT workout is a good recommendation for everyone. The principle of Individuality should be applied and take into consideration the fitness level of an individual before undertaking any HIIT program. It also boils down to each individuals exercise preferences and goals. For example, an adventurous  person who aims to improve cardiovascular and even muscular endurance and wants to be fit so that she can last on long-duration activities such as running, swimming, or hiking will benefit more from low-intensity endurance training. On the other hand, a busy office person who has been going to the gym and is used to being on-the-go can benefit enough from HIIT, if her goal is only to maintain her fitness level and squeeze in an exercise routine to her busy schedule.

In any case, regular exercise results in a myriad of benefits that not only helps us prevent chronic disease, but improves our quality of life. Exercise will not only make us live longer, but enjoy life better.

If you are not thoroughly convinced, here’s a simple infographic from the PTDC – a great resource for Personal trainers and fitness enthusiasts – showing 101 reasons to exercise.

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101 Reasons to Exercise.

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These are some snapshots taken from my new workplace – my first in Toronto, as a Personal Trainer. The gym is not as big as its counterpart branches which have pools, courts, and other facilities, but it’s big enough to compete against big gyms in Toronto. Time has been passing by so quickly and it’s
already 3 months since I started here. It wasn’t easy opening up different time slots to accommodate clients and establish a good client base, but I’ve been blessed to have regular clients coming just after a week since I started.

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New equipment ready to burn your calories.

The gym has great equipment and facilities in comparison to its smaller competitors, but it can improve on adding some tools like ankle weights, resistance bands, battle ropes, and sand bags.

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The above photo shows the small Personal Training area where “special equipment” can be found and used. And by the way, this is where sessions with trainers are usually done. (This is how new members are usually introduced to this area..the emphasis is on the Personal Training AREA and not on the Personal Trainers).

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This is the free weights area where the big boys are, and where things get messy most of the time. I don’t get how people can stack up 360lb plates on the leg press machine, do 4 “mini-reps” (composed of mini movements, with minimal leg flexion and extension) of 1 set, but then they leave the stacked up plates on the machine after using them. Dumbells are also supposedly arranged by weight, starting from pairs of 5 lbs, increasing by 2.5lbs up to 100lbs. I don’t know if anyone does 100lb bicep curls (and why..) but those 100lb dumbbells end up on the 10lb rack, and everything in between gets messed up.
For a couple of Saturdays when I started a big, strong lady member asked me to help her return the dumbbells to their rightful places (the racks have labels for each weight). She just can’t stand the unreasonable, dumb disarray with the dumbbells.

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Overall, it’s a good gym to work out and to work. But for now my schedule gets stacked with 25 minute sessions so it’s mostly work for me – I only get to work out if clients cancel at the last minute, or if I need to do a demo for exercises.

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The T-bar is typically used as a rowing exercise to work the rhomboids, trapezius, and lats muscles. It can easily be substituted by a barbell or dumb bell row since using the T-bar may feel a little absurd (imagine pulling 50 kg of weight to your crotch).

However, creativity and functional movements can be applied to this gym-corner equipment to give you a good core workout that can be definitely challenging.

Watch the video below to see how to do a clean and press using the T-bar.

 

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Jillian Michaels is one of the toughest trainers of the Biggest Loser in the U.S. As a trainer, she uses a combination of Strength Training techniques with kickboxing, Pilates, yoga, and Plyometrics. She is certified under NESTA and AFAA, certified in Kettle bell exercises, and holds a nutrition and wellness consultant certificate with the AFPA which means that she can definitely kick the fat out of your butt (and belly)!

When Jillian Michaels says “you can lose up to 20 pounds in 30 days” by doing her 20-minute-a-day workout, believe her. There’s a reason her 30 Day Shred workout has become a national hit: it works. But if you have watched The Biggest Loser and saw how Jillian works out with her client, you know it’s not necessarily going to be easy.

The 30 Day Shred features three 20-minute workouts, each of which features, in rapid succession, short bursts of strength, cardio, and abs, and a cool-down. Sound easy? Think again. Even the beginner-level workout will have users’ heart rates up. Michaels allows no resting between each short burst of exercise, which is part of why the results happen so quickly. The transitions between strength, which can feature classic moves like push-ups or reps with small weights, and cardio, and then between cardio and abs, are a mere second or two. But that pacing helps guarantee the results that Michaels touts. “This helps you burn more fat and more calories, and gets you toned that much faster,” Michaels exhorts as she zips through the exercises. There are a few modified moves for true beginners, but even for them, Michaels doesn’t cut much slack; everyone has to do real jumping jacks, and a lot of them. “I have 400-pound people who can do jumping jacks,” Michaels says “and if they can do it, you can do it!” The only thing you need to jump into the 30 Day Shred is a set of small hand weights, and, if you have a hard floor, a mat for the floor moves. Otherwise, commit 20 minutes a day for a month, and get that lean, shredded body you’ve always wanted.

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Get the Jillian Michaels: 30 Day Shred here.

 

Check out other videos by Jillian Michaels:

Jillian beginner jillian killer six week one week yoga
Jillian Michaels for Beginners:
Frontside – Amazing Abs,
Toned Arms and Lean Legs!
Jillian Michaels: Killer Buns & Thighs Jillian Michaels: 6 Week Six-Pack Jillian Michaels One Week Shred Jillian Michaels: Yoga Meltdown

More Videos by Jillian Michaels Here.