Is A Personal Trainer Worth It
Written by webtechs

Is A Personal Trainer Worth It?

If you are wondering if hiring a personal trainer is worth the time and effort, we’re here to provide the many benefits of working out with a professional.

Reasons To Hire A Personal Trainer

There are many reasons why hiring a personal trainer can take your exercise and workout plans to the next level.

Source Of Motivation And Accountability

A common problem for individuals trying to lose weight or step up their workout regimen is a lack of motivation. With a personal trainer, though, that will no longer be an issue. Motivation and accountability are crucial parts of the job for any personal trainer. Their goal is to keep you motivated to achieve your goals. The personal trainer has a vested interested in seeing you not only complete workouts, but succeed in your workouts. Another motivating factor for customers is money spent. You don’t want to spend money just to slack off and ultimately give up at the gym.

Personalized Workouts

Experienced and quality trainers will know exactly how to tailor a plan to your specific needs. Trainers can quickly identify your strengths and weaknesses during a fitness evaluation. Go over your goals and let the trainers provide a map towards success. Trainers will take into account not only strengths and weaknesses, but age, sex and weight, as well.

Help Identifying And Achieving Goals

Sometimes you may set a goal that is simply unattainable. A trainer can adjust your goals based on your workouts and overall performance. Once you begin your workouts, a trainer can identify when and where improvements can be made. Simple adjustments combined with persistence and motivation will help you attain goals quicker than you ever thought possible.

Expertise

Trainers have the one thing you may be lacking: expertise. Trainers will evaluate your every move in the gym. They will make sure you exercise properly to maximize results, each and every day. It always helps to have another set of (trained and experienced) eyes while working out.

Personal Trainer

Benefits Of Working With A Personal Trainer

Here are a few of the many advantages a personal trainer can provide:

Better Results Faster

A personal trainer can fast track your results and get you quickly moving towards your goals. Not only will your workouts move faster but your total time working out each week will be reduced as your time will be spent more efficiently.

Gain Muscle And Lose Fat

Two of the most common goals personal trainers hear are they want to lose fat and gain muscle not necessarily in the same order. As it turns out these two goals do not always work together since in order to lose fat you must lose weight by generating a calorie deficit. In order to gain muscle, you would need to create a calorie surplus as well as to do a form of resistance training. However, the more muscle you have the more calories you will burn as your body will need extra calories t to maintain muscle mass.

Injury Chance Reduced

Since a personal trainer is here to train you during a 1 on 1 session they have more time to correct your form to reduce injury. Also since this relationship will be a long term they be able to gauge your current level of fitness to make sure your workouts are challenging, but not so difficult that you are not going to injure yourself. Personal trainers will also be there to spot you during a weight training session ensuring that you do not drop weights on yourself.

Push Through Plateaus

WebMD states “Even if you get to the gym regularly, a trainer may be able to help you round out your fitness regime for optimal results and improved appearance.” This means that even if you have going to the gym regularly for years a personal trainer can help fill some of the gaps you have with your personal fitness routine for neglected areas like calves, triceps, or other small muscle groups.

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BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

How Long Does It Take To Get In Shape?
Written by webtechs

How Long Does It Take To Get In Shape?

A combination of proper exercise and eating habits should lead to noticeable results in 3-4 months. If you wish to make getting in better shape one of your new year’s resolutions, then these eight workout tips will come in handy! If you are searching for “how long does it take to get in shape,” then this post is for you.

10 Tips To Get In Shape

  1. Drink plenty of water.
  2. Don’t compare yourself to others.
  3. Positive mindset.
  4. Hire a personal trainer.
  5. Love your workout.
  6. Set goals ahead of time.
  7. Change your routine.
  8. Adjust eating habits.
  9. Be realistic.
  10. Don’t give up.

1. Drink Plenty Of Water

This tip could probably be called “Drink MORE water” instead of plenty of water. Drinking water is key to a healthy and happy existence. It is also an important factor in losing weight because this can both flush out toxins and boost the immune system at the same time. Drinking a large glass of water can fill you up prior to meals, and act as an appetite suppressant. Burn more calories by adding ice to your glass of water, as your body uses extra energy to warm the water to your body temperature.

2. Don’t Compare Yourself To Others

Comparing ourselves to others is only natural. We compare our looks, our relationships, our lives and even our exercise habits to others. The truth is comparisons are simply a harmful distraction to work that needs to be done on the inside and outside. Focusing on others takes away from time you could use to focus on yourself. Only worry about what you can control.

3. Positive Mindset

Losing weight and getting in better shape is as much about the mental aspect as it is physical. Our exercises start in the mind. By keeping a positive mindset, success can be found. Treat every setback or disappointment as an opportunity to learn, grow and become a better person.

4. Hire A Personal Trainer

Can’t master the art of exercising daily and losing weight at the same time? Well, luckily there are professionals that can help you accomplish your goals. Personal trainers can design a workout regimen and ideal diet just for you. These professionals have dealt with body types and dietary needs of all kinds. Help yourself by enlisting the services of a personal trainer. Plus, it’s always nice to have someone rooting you on as you strive towards a healthier lifestyle.

5. Love Your Workout

Working out can be difficult, especially when just beginning a new routine. But, finding a workout you truly love doing is even harder. Try different workout and exercises when getting back into shape, just to find out what you enjoy doing. When you find a routine you genuinely love, you will be more motivated to do it. Of course, this also means you’ll be more likely to keep at it, speeding up the process to fit back into a body size you desire.

Here are a couple exercises/workouts for you to try:

Renegade Rows:

Bosu Ball Squats:

Weighted Crunches:

Find more workout videos by clicking here.

6. Set Goals Ahead Of Time

A desire to lose 10-20 pounds is a start, but you must be focused enough to do more than just simply wish this into existence. If jogging is your thing, signing up for a race or competitive run is a concrete goal to work for. Before losing the weight, set some sort of measurable goal, such as running a mile in under ten minutes. Set a date or time for when you’d like to accomplish this goal by, as well. Achieving one small goal can act as a springboard to your next and bigger objectives.

7. Change Your Routine

We are all creatures of habit, so sticking to a particular workout routine can feel really natural. Don’t be afraid to change up your routine, though. In fact, changing things up a bit is actually encouraged. Performing the same workout routines day after day will become stale and unproductive over time. Keep your workouts fun and challenging by sprinkling in new activities every once in a while.

8. Adjust Eating Habits

It’s no secret that unhealthy eating habits will make the process of getting in shape much harder. Practicing healthy eating habits consistently is just as important as exercise. Quick-fix diets are popular, but these plans do not lay the groundwork for healthy habits in the future. Instead of trying to lose weight fast, commit yourself to eating better each and every day. Simple changes can be the springboard to a healthier lifestyle. Cut down on soda, sugars and unnecessary fats. Set time aside to prep meals instead of relying on fast food chains when hunger inevitably arrives.

9. Be Realistic

Staying realistic throughout this tough but rewarding process is invaluable. Find a workout routine or exercise schedule that works for you. Fit the exercise into your daily routine, don’t attempt to work your day around exercising. There’s nothing to prove working out in the morning is more beneficial than working out in the evening, so don’t feel pressured to do anything specific. Just remember that establishing new healthy habits is a challenge. Nothing will come easy at first, but your commitment to a healthier lifestyle will prove beneficial over time.

10. Don’t Give Up!

Last but not least, do not quit on your path to a happier and healthier life. Quitting is always the easiest thing to do, especially when it comes to exercise. But, this is a time to challenge and even inspire yourself towards greatness. If you hate a particular workout, then don’t do it. Simply change it up and try something new. Quitting altogether will only make it harder to start back up again.

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BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

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New Year's Resolution: Diet And Exercise Plan
Written by webtechs

New Year’s Resolution: Diet And Exercise Plan

Due the COVID-19 pandemic, 2020 was an extremely difficult year to get in shape, keep in shape and stay disciplined. Let’s all make 2021 a healthier world by committing to regular exercise and a better diet. Here are a few plans/tips to include in your New Year’s resolution.

Diet And Exercise Tips

Here are five simple diet and exercise tips to start off the year on the right foot:

Change Your Routine

Changing your routine or shaking things up can refer to almost everything in your daily life, from exercise to overall attitude. 2020 has been rough, and chances are you would like to shake up your routine anyway. Make some healthy switches for your mind, body and soul in 2021. Starting a new routine can liven up your day and help to form muscle memory at the same time. Perhaps beginning the day with a jog or even some weight training can do wonders for your physical and mental state.

Workout With A Personal Trainer

How do you go about putting together the right workout/exercise plan for yourself? Many find this to be a very difficult challenge, and one that may require a second set of (highly-trained) eyes. Maybe it’s time to give a personal trainer a chance to help you achieve your goals. Even one workout with a personal trainer can help you tweak your eating and exercise routines. Most gyms will offer one-on-one sessions or even group sessions with a personal trainer. If you’re looking for nutrition counseling, weight loss techniques or athlete training, a personal trainer is right for you!

Eat Smaller Meals

Yes, we all love the bigger meals, either at lunch time or in the evening. But, as we all know there is a better way to consume your meals and snacks. Eating smaller meals every 2-3 hours during the day is a much healthier alternative to larger consumptions. Frequent meals will give your body the nutrients it needs to operate at the top level. This will also keep your metabolism moving for efficient fat burning. Eight smaller meals is generally the recommended amount you should consume, according to health experts.

Leave The Scale Behind

Don’t just leave your old routine behind, consider taking a break from weighing yourself for a little while, as well. Focusing on every digit on the scale can be torturous for the mind. It can also be inaccurate due to factors like the amount of water in your body. Muscle truly does weigh more than fat, so your weight can certainly be misleading when you’ve started weight training, etc. Instead of tracking your progress by the scale, do it by feel. Do your pants and shirts feel a bit more loose? Are your workouts or jogs getting easier each day? This is a much better way to track your progress in the new year.

Sacrifice One Guilty Pleasure

Sometimes New Year’s resolutions are all about small sacrifices. Consider giving up one indulgence this coming January. Whether it’s a glass of wine, beer, soda or even chocolate, a small sacrifice of any sort can make a big difference in your overall health. Switching out guilty pleasures every month can be an effective strategy. Give up wine in January, then switch to no chocolate in February. Maintaining self-control is crucial for a happier, healthier life.

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Great Balance Exercises For Seniors

What is the Importance of Good Nutrition?

Should I Get A Personal Trainer?

How Much Does A Personal Trainer Cost?

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COVID-19 And Arizona Gyms
Written by craig braddick

COVID-19 And Arizona Gyms

Below is a link to an official document from the Arizona Department of Health Services stating the Requirements for Indoor Gyms and Fitness Clubs/Centers from August 10, 2020. It is the most current requirements list available though that may change depending on the progression of regression of the COVID-19 pandemic.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Motivational Fitness Quotes
Written by webtechs

Motivational Fitness Quotes

Here are some great motivational quotes to keep you moving forward to your fitness goals!

Disclaimer: You should speak with a medical professional before undergoing any exercise regime. Use proper safety precautions and have assistance available when you exercise.

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice

“Do something today that your future self will thank you for.” —Unknown

“We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle

“No matter how slow you go, you are still lapping everybody on the couch.” —Unknown

“Sweat is fat crying.” —Unknown

“You miss 100% of the shots you don’t take.” —Wayne Gretzky

“The difference between the impossible and the possible lies in a person’s determination.” —Tommy Lasorda

“If you want something you’ve never had, you must be willing to do something you’ve never done.” —Thomas Jefferson

“To give anything less than your best is to sacrifice the gift.” —Steve Prefontaine

“You’re only one workout away from a good mood.” —Unknown

“Nothing will work unless you do.” —Maya Angelou

“Life begins at the end of your comfort zone.” —Unknown

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” —Michael Jordan

“Strength does not come from physical capacity. It comes from an indomitable will.” —Mahatma Gandhi

“The difference between try and triumph is a little ‘umph’.” —Unknown

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger

“Don’t count the days, make the days count.” —Muhammad Ali

“Making excuses burns zero calories per hour.” —Unknown

“If you’re tired of starting over, stop giving up.” —Unknown

“When you feel like quitting, think about why you started.” —Unknown

“Do what you have to do until you can do what you want to do.” —Oprah Winfrey

“Create healthy habits, not restrictions.” —Unknown

“Don’t let the scale define you. Be active, be healthy, be happy.” —Unknown

“It’s going to be a journey. It’s not a sprint to get in shape.” —Kerri Walsh Jennings

“No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” -Tony Robbins

“Living a healthy lifestyle will only deprive you of poor health, lethargy and fat.” -Jill Johnson

“If it doesn’t challenge you, it won’t change you.” -Fred Devito

“Blood, sweat and respect. First two you give. Last one you earn.” -The Rock

“Our greatest glory is not in never failing, but in rising every time we fall.” -Confucius

“Sometimes you don’t realize your own strength until you come face to face with your greatest weakness.” -Susan Gale

“The purpose of training is to tighten up the slack, toughen up the body and polish the spirit.” -Morihei Ueshiba

Great works are performed, not by strength, but by perseverance.” -Samuel Johnson

“Get comfortable with being uncomfortable.” -Jillian Michaels

“Things may come to those who wait, but only the things left by those who hustle.” -Abraham Lincoln

“The pain you feel today will be the strength you feel tomorrow.” -Arnold Schwarzenegger

More Quotes

Inspirational Quotes

Fitness Quotes

Funny Quotes

Motivational Quotes

Workout Quotes

Funny Quotes

Inspiring Quotes

Wishes

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Written by craig braddick

Strength Training For Older Adults

From time to time we feature an interview that is worth quoting in full. Such an interview is one with Dr. Roger Fielding on Strength Training for Older Adults. Below is the text from the interview at the News In Health website. You can find the original at: https://newsinhealth.nih.gov/2020/03/dr-roger-fielding-strength-training-older-adults

Disclaimer: You should speak with a medical professional before undergoing any exercise regime. Use proper safety precautions and have assistance available when you exercise.

NIHNiH: Are the benefits of strength training different for different age groups?

Fielding: The benefits of strength training across the lifespan are relatively similar. But as people get older, there’s a progressive decline in the amount of muscle mass and muscle strength.

So as we age, I think it’s even more important to consider incorporating some strength training into our physical activity routine, to either slow down the progression of that decline or to some extent prevent it from occurring.

NIHNiH: How does strength training help older adults live independently?

Fielding: There’s a very close relationship between the loss of muscle strength with aging and the development of mobility limitations and poor physical functioning. As people lose muscle mass and muscle strength, they begin to develop problems with their ability to walk, their ability to get up from a chair, to climb a flight of stairs. And those changes can reach a point where people lose their ability to be living independently.

Interventions that can prevent that loss in muscle mass and strength as people age may be able to delay or prevent people from losing their independence.… The most robust type of exercise training to prevent the loss of muscle strength and the loss of muscle mass is strength training.

NIHNiH: What would you say to an older adult who feels unsure about how to start strength training?

Fielding: The first thing to remember is that some exercise or a little bit of exercise or physical activity is better than no exercise and no physical activity. So anything you can do is going to have benefits that are real and sustainable.

More and more, there are programs at local gymnasiums, local health clubs, and accessible gyms like the YMCA and other organizations that are very targeted for older people. So if people are intimidated, I would suggest they look to see if there are programs like that in their community that might be more friendly and more accessible and welcoming to their age and their demographic.

There are also some strength training activities that can be done with things like ankle weights, or using your body weight and a chair. So there are some strength training activities that don’t really require specialized equipment or going to a gymnasium, that people can do to start off with.

They may ultimately progress to getting strong enough that they might want to go to a gym or a community program where there’s a bit more challenge. But there are certainly things that you can do in your home that are very scalable and accessible that don’t involve going to the gym.

NIHNiH: What are some tips for staying motivated with a new strength-training program?

Fielding: Ask yourself: Why do you want to do this? Like, you want to go on a four-mile hike or be able to play in the yard with your grandchildren or start playing a sport again. Goal setting can be really useful in trying to keep people motivated to stay with a program of physical activity.

It’s also important to find something that you really like to do and can make part of your daily routine, activities, or behaviors. If you’re somebody who absolutely loathes going to the gym, signing up for a gym membership is not going to be the right strategy for you. But getting some hand weights and some ankle weights that you can use at home, in a place where you’re very comfortable, may be something that’s going to get you motivated to start.

Some people really like to exercise with a friend or partner, or with a group of people. In that case, finding someone that you want to embark on a strength training program with can also be a really good way to keep you adherent and keep you motivated. The important thing is finding something that works for you.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Stretches That Help You Relieve Upper Back Pain
Written by webtechs

Stretches That Help You Relieve Upper Back Pain

Upper back pain is an all too common complaint for many adults. Whether you feel stressed or are stuck sitting at a desk for 40 hours per week, back pain can result from a variety of situations. Back pain leads to neck stiffness and headaches, so ignoring the issue will only make it worse. This is a list of stretches that help you relieve upper back pain.

Pectoral Stretches

  • Begin this stretch near an open doorway or a corner area.
  • Put both hands above your head on the frame of the door.
  • Slowly lean into the wall or object until you start to feel your muscles stretching in front of your shoulders.
  • Hold this pose for about 15-30 seconds, repeating this action 3 times.

Thoracic Extensions

  • While seated in a chair put both hands behind your head.
  • Start to arch your back and look upwards towards the roof.
  • Repeat this action about 10 times or so.
  • Do this exercise several times throughout the day.

Slide Arms on Wall

  • Seated or standing with your back towards the wall; put your arms fully against the wall.
  • Slowly move your arms up towards the ceiling as high as you can while maintaining the posture of keeping your arms fully against the wall.
  • Do this stretch in 2-3 sets, anywhere from 8-12 repetitions.

Scapula Squeeze

  • Seated or standing; keep your arms down by your body.
  • Squeeze your upper shoulder blades and hold this position for about 5-10 seconds.
  • Do 2–3 sets of about 15 repetitions.

Mid Upper-Trap Stretch

  • Lay belly down on the floor and put a pillow under your sternum.
  • Keep your arms down at your side with elbows straight.
  • Your thumbs should be pointed towards the roof.
  • Start to raise your arms upwards to the ceiling and while doing this, squeeze your shoulders together.
  • Lower your arms very slowly.
  • Do about 3 sets of this exercise, with 10–15 repetitions.
  • Feel free to use weights during this exercise to increase the strength in your shoulder blades.

Thoracic Stretching

  • Sit down on the ground with your legs in front of you.
  • Begin by grabbing your mid-thigh, then start to curl your head/neck into your belly.
  • Hold this pose for 15 seconds and repeat this action 3-5 times.

Quadruped Leg/Arm Raises

  • Get down onto your hands and knees.
  • Pull your belly up and squeeze your ab muscles to make sure your spine feels stiff.
  • While holding this position, lift one arm and opposing leg in the air.
  • Proceed to hold this position for about 5-10 seconds.
  • Lower both body parts slowly and change sides.
  • Try to complete 10 reps on both sides.

Rowing

  • With an elastic tubing, close the middle of it in a door or possibly wrap it around an immovable object.
  • Hold either end in each hand while seated in a 90-degree position.
  • Keep your forearms vertical and elbows at the level of your shoulders, while maintaining  a 90-degree pose.
  • Pull back onto the band and squeeze your shoulders. Do 2-3 sets of 10-15 reps.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Best Nutrition Plans For Weight Loss
Written by webtechs

Best Nutrition Plans For Weight Loss

Too often people confuse the terms diet and nutrition. Diet is strictly associated with weight loss, but the truth is good nutrition can also result in shedding a few pounds. Some of the best nutrition plans for weight loss are listed below.

Weight Watchers (WW)

Less than two years ago, Weight Watchers officially changed its name to WW in a re-branding effort. The plan’s goal remains the same, though: making long-lasting changes to one’s diet. By implementing a points budget, weight watchers works by providing customers with several small meals throughout the day. Vegetables count as zero points, so go ahead and load up on greens with this nutrition plan! Participants should notice weight loss within the first few weeks if this strict plan is followed to a tee.

D.A.S.H.

No, this isn’t some sort of Kardashian-influenced diet, it’s a well-proven plan that promotes weight loss. The Dash Diet (Dietary Approaches to Stop Hypertension) is designed to help people battling high blood pressure. This means the majority of foods in this plan contain low sodium. Dietitians are high on this plan since many Americans exceed recommended intake of sodium on a daily basis. Sticking with this plan could result in lowering blood pressure and body fat, as well.

The MIND Diet

The MIND Diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, meaning it is designed to slow the progression of Alzheimer’s disease. Why is this a good nutrition plan for weight loss, then? Well, we’re glad you asked! This diet focuses on the consumption of vegetables, whole grains, fish and berries. If that doesn’t tickle your fancy, don’t worry, wine drinking is definitely part of the overall package! Slowing the progression of this disease and possible weight loss are two benefits of the MIND diet.

Atkins Diet

The Atkins diet has been popular for decades, and for good reason. The plan focuses on high-protein and low-carb foods, making weight loss the overall goal. Atkins’ plan starts by restricting carb consumption, but allows for more carbs as time goes on. Most dietitians compare the Atkins diet to Weight Watchers when looking at overall weight loss in the long term.

Keto

Many have referred to Keto as the new Atkins diet. It is very likely that Atkins’ plan laid the groundwork for one of today’s biggest diet fads. The first similarity is the emphasis on lowering carb consumption. After that, a good amount of daily protein and fat are used to send the body into a state of ketosis. Ketosis results in the body now using stored fat for energy. The Keto diet is incredibly effective for weight loss, but that doesn’t mean the process will be easy. This plan requires participants to stick to the strict diet with zero cheat days. Dietitians do suggest that people with type 1 diabetes or other metabolic disorders should avoid this plan.

Low-Carb Diet

Are you looking for a low-carb diet in the Atkins-realm but not as restricting as Keto? Then this is the plan for you. Most people following low-crab diets see modest weight loss, but the change in healthy habits is necessary for some people. It is recommended that children and pregnant or lactating women avoid the low-carb diet.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Balance Exercises For Seniors
Written by craig braddick

Great Balance Exercises For Seniors

As you get older, it is more important than ever to maintain your balance to minimize the risk of an injury or even life-threatening fall. Read more here to learn about some balance exercises seniors can do to keep themselves in shape.

Disclaimer: You should speak with a medical professional before undergoing any exercise regime. Use proper safety precautions and have assistance available when you exercise.

Standing On One Foot

  • Grip a sturdy chair to ensure balance and stand on one foot.
  • Hold this position for ten seconds.
  • Repeat this ten times.
  • Repeat ten times with the opposing leg.
  • Then repeat fifteen times with both legs (one leg at a time!)

Heel To Toe Walking

  • Take the heel of one foot and place it in front of the toes of the other foot so they are almost touching or lightly touching.
  • Focus on a spot ahead of you so you maintain a sense of steadiness as you walk. Step forward placing your heel just in front of the foot you have just moved forward.
  • Repeat for twenty steps.

Balance Walk

  • Raise your arms to shoulder height.
  • Again focus on a point to help maintain steadiness as you walk.
  • Step forward in the same way you dod when doing the Walking Heel To Toe exercise.
  • Repeat for twenty steps.

Back Leg Raises

  • Take a sturdy chair and grip it for balance.
  • Slowly breathe in.
  • Breathe out very slowly, as you lift one leg back without bending your knee or pointing your toes. Do not lean forward!
  • Hold the position for a count of one.
  • Breathe in while lowering your leg once more.
  • Repeat this ten to fifteen times.
  • Repeat this ten to fifteen times with the alternate leg.
  • Repeat this ten to fifteen times with both legs.

Side Leg Raises

  • Gripping a chair for balance, stand with feet slightly apart and slowly breathe in.
  • Keeping your back straight and toes pointing forward, slowly breathe out while lifting one leg out to the side. Slightly bend the leg you are standing on.
  • Repeat these steps ten to fifteen times.
  • Repeat these steps ten to fifteen times with the alternate leg.
  • Repeat these steps ten to fifteen times with both legs.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

What is the Importance of Good Nutrition?
Written by webtechs

What is the Importance of Good Nutrition?

Good nutrition is a vital part of living a healthy life. Along with physical activity, a good diet can help you get to and maintain a healthy weight, reducing your risk of diseases (such as cancer and heart disease), and encourages your general health.

Why it’s important

A lot of people know that physical activity and good nutrition can help keep maintain a healthy weight. But the advantages of good nutrition go further than weight. Good nutrition can help in:

  • Reducing the risk of several diseases, including diabetes, heart disease, stroke, osteoporosis, and some cancers
  • Reducing high blood pressure
  • Increasing your energy level
  • Improving your well-being
  • Lowering high cholesterol
  • Improving your ability to recover from injury or illness
  • Improving your ability to fight off illness

What is good nutrition?

Good nutrition means that your body receives all the nutrients, minerals, and vitamins that is required for it to work optimally. Plan your snacks and meals to incorporate nutrient-packed foods which are also lower in calories.

Tips for eating well

Eat a good amount of whole grains

A minimum of the cereals, pastas, crackers, and breads you eat need to be made of whole grains.

Eat lots of fruit

To get the benefit of natural fibers in fruits, you need to opt for eating whole fruits instead of juices.

Pick low fat or fat free milk

These offer vitamin D and calcium to help maintain your bones strength.

Eat your vegetables

Eat a variety of types and colors of vegetables each day.

Pick leaner meats

Lean cuts of meat and poultry have lower fat and fewer calories but are still great resources for protein.

Try other sources of protein

Try substituting poultry and meats with beans, fish, or tofu.

How to fix 5 typical eating problems

As we age, we might lose interest in cooking and eating. little changes may help you overcome some of the obstacles to eating well.

  1. Food doesn’t taste good anymore.

Experiment with new recipes or adding various spices and herbs. Occasionally, medicines can impact your sense of taste or appetite – speak to a physician.

  1. Chewing complications.

Eat soft foods such as cooked vegetables, applesauce, eggs, beans, and canned fruit. Speak to a physician or dentist if there are issues with your gums or teeth.

  1. Difficulty cooking or shopping.

Look to your local senior center for plans that may assist you with shopping or cooking meals.

  1. Poor digestion.

Speak to a physician or certified dietician to determine which foods to stay away from while still keeping a healthy diet.

  1. Eating by yourself.

Try eating out with friends, family, or neighbors. Check if the local senior center has group meals.

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BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

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