exercise Category

don’t exercise with your friend or family

Having a friend to exercise with to motivate you to workout, and to be accountable, is an incredible gift, but, what if you’re the one that wants to work out, and your friend doesn’t want to? What if that friend that doesn’t like to exercise dreads it, and demotivates you; or that friend is frequently […]

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The best hamstring exercise. How to make the Nordic ham curl machine for $1

  The Nordic hamstring curl is probably one of the best exercises for strengthening the hamstrings (the backside of the upper legs). If your gym doesn’t have a Nordic hamstring curl machine, or maybe you don’t have one at home, you can make it with heavy dumbbells, a thick mat, a Bosu or a step, and pipe insulation that I bought […]

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Don’t do HIIT too often

HIIT, high-intensity interval training, are popular, maximal effort cardiovascular workouts. They are available at boot camps, certain gyms, and classes. What’s great about HIIT, is that it burns a lot of calories in a short period of time, increases endurance, and strengthens the heart. What’s not-so-great about this type of workout is that it’s extremely […]

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Personal training is like a massage

Personal fitness training is like getting a massage, in that it’s good for the body, and the mind. It’s one-on-one customized care, not cheap, but totally worth it. If you need help with strength, mobility, and/or motivation, interview a certified personal trainer and sign up for sessions with one you like.

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Group classes won’t make you strong

Since I’m a personal fitness trainer, people come to me for strength and fat loss. Some people just want a free consultation to get information without paying anything; others want a trainer, but can’t afford the cost of personalized sessions; or, there are those few that are ready and willing to get help from a […]

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Reduce Shoulder Pain while Exercising

Shoulder pain doesn’t always mean you can’t do shoulder exercises. With these small tweaks shown in this video, you can still do push-ups, bench press and shoulder presses without pain. Read the information below, too, for clarification. When performing push-ups, use a narrow stance (examples are triceps push-ups, or chaturanga push-ups.) Wide push-ups put too […]

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Don’t gain weight for bigger muscles

While bulking is a tactic to increasing muscle size, adding extra calories adds fat too. Unless you’re underweight, it’s not necessary to increase calorie intake for the sole purpose of muscle gains. Not only does excess fat cause inflammation and increases estrogen, that extra fat reduces testosterone; “…low testosterone levels make it difficult to significantly […]

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muscle calorie burning explained

You want to eat more, or maybe you want to shed some bodyfat, so you’ve decided to lift in order to gain muscle. While exercise burns calories, and the process of breaking down and building muscle burns calories too, the amount of calories one pound of muscle burns daily is a mere 4-6 calories. So, […]

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Full-body 1-hour beginner gym workout

My clients asked me to provide a workout they can do at the gym on days they aren’t training with me. You can do this same workout twice a week for a month, after that , switch up the workouts. If you can do more than 15 reps, increase the weight.

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correlation between strength & flexibility

Weight training is the best modality for muscle growth, but lifting weights shortens muscles and makes us less flexible. Oddly enough, flexibility and strength work together. “With extremely poor flexibility, strength is not gained as quickly compared with individuals with normal flexibility.” Research has shown that if an opposing muscle group has limited flexibility, like […]

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