Great personal trainers know how to engage with their clients to set and meet fitness goals that take into account a person’s body type, physical needs, likes and dislikes. While providing encouragement and advice on structured workouts really helps motivate clients, they also need to be motivated to eat well and adapt an overall healthy lifestyle. Combining the way someone conducts their workouts with the way they eat can give them the extra push they need to reach their fitness goals.
How, then, is that done? Here are a few tips that will help you provide the right motivation to help your clients lead happier, healthier and more physically fit lives through nutrition.
Talk About The Benefits Of Certain Foods
There are plenty of nutritious foods out there that will help your client lead a healthier lifestyle. As their personal trainer, though, try to focus on the ones that will really help them get the most out of their workouts with you. Think about foods that give an energy boost before a workout, those that help a client sustain their stamina during their personal training times, those that aid in a quick recovery and those that assist in building muscle mass.
Pasta, fresh fruits and vegetables, and even a spoonful of honey can give an energy boost needed to knock out those fitness goals in the gym. Eggs, bananas and nuts help a body recover after a workout, and can also assist in building muscle mass. The most important factor, though, is to sit down and talk with your client about what goals they want to achieve, and then figure out a plan that integrates certain foods into an overall healthy diet for workout success.
Practice What You Preach
Clients are much more likely to adapt healthy eating patterns if they know the person providing them advice has done it themselves. Your client will want to know that you, as a personal trainer, take every effort to care for your body, and that includes eating well. Perhaps your client doesn’t know where to start – why not provide them with a list of the foods that you like to eat before and after hitting the gym, or what healthy snacks and drinks you use to get you through the day?
Become A Trusted Resource
Just as your client looks to you for motivation to work out, they will look to you to give them advice on how to achieve their goal of healthy eating. Plenty of clients will do research on their own, but if they trust you with giving them a great workout, they may look to you to show them what foods are best for their bodies. The Washingtonian hosts a “Well+Being” blog that gives a lot of great advice on how to eat healthy, especially when it comes to achieving fitness goals. Take a look at blogs like this, as well as hit your local library, to become an even better resource and partner in getting your client to eat healthy.
Remember, you are not just your client’s personal trainer, you are a partner in motivating them to achieve their physical goals, through both workout and nutrition motivation.
If you are looking to find out more about integrating healthy eating into the personal training you provide clients, call 919-746-8260.
As one of the hottest trends in fitness right now, yoga is an excellent way to quiet the mind and get in a great workout. Beginners and advanced yogis reap the same benefits from this amazing practice. Rapid Fitness is a leading gym in Raleigh NC
, offering members three separate locations to uncover fitness classes that make them come back for more. With a state-of-the-art-studio that maximizes the restorative effects of the workout and certified teachers /trainers that will help you get in the best shape of your life, it comes as no surprise why people are committed for life. Are you interested in the multitude of benefits to be gained by practicing yoga? Here are some of the many health benefits:
- Increased energy
- Decreased stress
- Increased flexibility
- Core strength
- Immune system Boost ( helps against illness and disease)
- Mental clarity and focus
- Weight loss
From Gentle Yoga to Yoga Core to Vinyasa Flow, everyone will find the perfect yoga practice to fit their needs from which they can slowly but surely build on. For more information about our fitness centers please visit www.rapidfitness.com
or contact us at 919.896.7035
with any questions. We look forward to hearing from you!
Whether you’re opening a new fitness center or are renovating an existing one, it’s always a good idea to evaluate the equipment you offer members. Cardiovascular equipment is of particular importance, primarily because most gym members will gravitate toward these machines for at least part of their workouts. Knowing what to have for them helps ensure they get what they’re paying for each month.
While there are many different cardio machines in today’s fitness centers, the top three should always be available and plentiful: treadmills, elliptical machines and stationary bikes. Of course, it’s nice to have some rowing machines and stair climbers thrown in for good measure, but the big three get the most use by today’s gym members. Plus, they allow for a strong calorie burn, are commonly used by people of all fitness levels and are easy on the joints.
Without a doubt, treadmills are among the most utilized of cardio equipment for today’s fitness centers. They are easy to operate, and they are better on the knees than pounding the pavement. Almost everyone who has visited a gym has probably used a treadmill at least once in their lives. They’re also versatile because users can walk, jog, or sprint on a treadmill at their own pace and at the incline level of their choice.
While some fitness trends come and go, treadmills will always be around so it’s vital to have enough available at your gym. If you are a smart gym owner, you will have plenty of these machines available to your members.
Another cardio machine that is necessary in any gym is the elliptical machine. This is a great piece of cardio equipment for many reasons, including the fact that it is just as ideal for those just beginning an exercise regimen as it is for those who exercise regularly and are interested mixing up their workout routine. Users also can go at their own pace on the elliptical, and the machine is easy on their joints. They can also get a full-body workout by using the elliptical machine’s arm components for an additional calorie burn.
Make sure to have at least a dozen elliptical machines mixed into the cardio area of your gym because they are growing in popularity for conditioned and casual exercisers alike.
While it tends to burn less overall calories per workout, the stationary bicycle remains an essential piece of cardio equipment for any gym. It is extremely easy to use, is ideal for a range of fitness levels and is the perfect machine to use to recover from injury.
These bikes typically are situated toward the front of any cardio area of a gym so users can watch television as they exercise. Shoot for one long row or two short rows of bicycles to ensure your members never have to wait in line for one.
For additional information on the types of cardio equipment you should have at your gym, call 919-746-8260.
Having an occasional glass of wine may be beneficial to your well-being as research studies suggest that moderate drinking can be good for your health, and those who consume a glass of wine a day can benefit from the advantages it offers. Although each situation is unique to every individual, there can be several pros and cons to consider:
- Alcohol use has been linked to lower risks for heart disease.
- Moderate alcohol consumption has lowered the amount of cholesterol and plaque inside the veins by introducing the effects of “good” cholesterol.
- Alcohol has reduced the risk for diabetes and strokes in some studies.
- Consumption of alcohol has been identified as a tool for reducing the likelihood of stomach ulcers and gallstones.
- Alcohol can help relax tensions and even assist the digestive process after meals (especially liqueurs known as digestifs).
Although consuming alcohol can promote healthy benefits, there are also risks associated with excessive consumption. These potential effects include:
- The failure of vital organs, including the liver, pancreas, and kidneys.
- Alcohol can increase depressive tendencies and increase the intensity of nervous disorders, causing suicidal feelings in heavy drinkers over time.
- Drinks like beer, wine, and hard liquor are highly caloric products. If you are working toward your ideal weight, heavy alcohol consumption will sabotage your efforts.
- Alcohol can raise blood pressure and increase the chances of heart attacks as well as heart failure.
- There is a higher chance for stroke in heavy alcohol users.
- Chances of cancer of the liver, esophagus, and mouth increase through heavier alcohol consumption.
We encourage members at our Rapid Fitness center in Raleigh, NC to balance a happy and healthy lifestyle with a quality exercise program. We are dedicated in helping you improve your life! For more information about our multi faceted fitness center or to acquire about our special programs please visit www.rapidfitness.com.
Fast food is undoubtedly as the name suggests, ‘fast’ not mentioning the fact it lessens the stress of buying food from the supermarket and going home to cook it, which takes an hour or more depending on your preferred meal. However, you might want to re-think using your money to purchase from the menu of the renowned fast food chains in your country, due to the fact that you might not exactly be getting what you bargained for.
Here are some shocking ingredients added to the mouth-watering meal you see sitting before you awaiting to be devoured and leave you feeling satisfied temporarily. Word to the wise, you might want to take a gander at homemade meals after this.
- Dimethypolysiloxane (a.k.a. Silly putty plastic)
Used in the manufacturing of cosmetics and Silly putty, is also what is used in the French fries we eat as a side order of our fast food meal. This ingredient prevents deep fryer oil from foaming and sure enough, most items which require this method of cooking contains the remains of this ingredient. However, the World Health Organization finds no adverse effects to using dimethypolysiloxane, it is still disheartening to know a component of our cosmetics is being used to fry our meals.
- Teritiary butylhydroquinone (Petroleum-derived preservatives)
According to the FDA, the use of the chemical should not pass 0.02 % of the food’s fat or oil content, as one gram caused nausea, delirium and vomiting and up to five grams can be fatal. This chemical is used in varnish, resins, and skincare products and has, for many years, found a home in processed fast food.
- Carminic Acid (Beetle Juice)
Natural food dyes are on the rise in our meals nowadays and fast food establishments are utilizing carminic acid, derived from cochineal insects. Covertly known as Carmine, Natural Red 4, E120, Crimson Lake or C.I.75470, it is an additive in gelatins, sauces, desserts, jams, meat, dairy products, among a wide range of other everyday products.
- Confectioner’s glaze (Insect secretion)
Another ‘beetle juice’ from the Lac Beetle who secretes resin, used in varnish and wood primer, is the shiny coating on candy, tablets and waxed fruits, not to mention some chocolates. It is covertly known as Confectioner’s glaze, shellac, lac-resin or natural glaze. Natural right, well it is coming directly from insect secretion, so I guess it is deemed ‘natural’.
- L-cysteine (Duck feathers and human hair)
CNN issued a report stating that most human-derived L-cysteine originates from Chinese women who support their families by selling their hair to small chemical-processing plants. Not to mention research editor for the Vegetarian Resource Group, Jeanne Yacoubou, stated that 80% of the ingredient is now consequential of feathers than human hair. She went on to say that fast food franchises like McDonald’s admitted to using L-cysteine in their pies and rolls and other baked products to increase pliability.
Ammonium Sulphate (Soil fertilizer)
A fertilizer for alkaline soils, it is mainly a component of herbicides, insecticides and fungicides, but it is also used as yeast food for bread in fast food bakery products. Tell me, who would want soil fertilizer in their croissants?
It is used by fast food manufacturers as an anti-caking agent to prevent clumping in beef and a component of chili. It is commonly also used as a insecticide, as well as manufacturing of glass, cement and ceramics.
When one thinks of meditation, one thinks about a monk sitting in a far away land with its fellow brothers in silence, but little do they know that it is an age old practice which has been said to treat medical problems through reflection, thought and contemplation. There are various types of mediation and while some require one to stay perfectly still and reflect on ones thoughts or harness a peaceful state of mind, others require the person mediating to engage in free movement.
Researchers have studied that meditation aids in the balancing of one's physical, mental and emotional states and its countless benefits have been reaped for thousands of years.
We sometimes do not realize how much stress that we carry on a day to day basis due to the stressors of life, which can be relieved by meditation. Instead of being stressed and tense due to a problem at work or in your relationship, at least ten minutes of meditation a day can alleviate the stress and leave your body more calm and relaxed and eventually things that used to irritate you will become inconsequential.
Blood pressure, heart, lungs and skin improvements:
Among the mental benefits of mediation, there come physical benefits as studies show that meditation decreases blood pressure, therefore easing the heart rate and decreasing the risk of heart disease. Also, persons who meditate are able to breathe in more deeply which aids in the increase of air flow to the lungs and lung capacity and reduces the occurrence of anxiety attacks by lowering lactate levels in the blood. Practicing meditation also aids in the promotion of a youthful appearance and healthy skin and body.
Meditation lowers the occurrence of depression and rapid mood change as seen in patients with mood disorders by decreasing serotonin levels, and improves concentration and focus as well as memory and strengthening of the mind. Meditation is also able to promote confidence within the self. http://www.rapidfitness.com
Within every person is a warrior waiting to emerge. That is the idea behind popular martial arts training Muay Thai. While there is never a reason to exert force on someone without reason, it is exciting to tap into one’s dormant strength and find the potential within you. Group fitness classes from Muay Thai to jiu-jitsu can help you achieve fitness goals and discover your inner strength. Personal fulfillment involves exploring every aspect of both mind and body.
At our fitness center in Raleigh, NC, we offer Muay Thai workouts through structured classes. It is a serious training designed to push you to achieve a better physique and stronger mind-frame. Muay Thai fitness classes focus on the Science of the Eight Limbs, a reference to the eight contact points (two feet, two fists, two knees, and two elbows) used in these arts developed in the 16th century. The origins of Muay Thai may go back many centuries, but its practice is still highly modern.
Also known as Thai boxing, you can see Muay Thai events taking place all the time on television. At Rapid Fitness center, you can learn how to grapple with anyone using the Art of Eight Limbs. The Muay Thai fitness classes will give your energy and strength levels an instant lift, and soon you will find yourself capable of many new things. The martial arts you can learn are excellent for self-defense, pure fitness, or for fueling that competitive spirit.
Many people who begin Muay Thai training enjoy the practice and discipline so much that there goal becomes to compete with the masters. With that said our classes are designed for all levels and for those who want to dip their feet in the art of Muay Thai. You’ll feel the surge in strength and agility, and your pursuit doesn’t have to end there. Anyone who enjoys a good “boot camp” workout will love the Muay Thai experience. Find out how to tap hidden reservoirs of strength through martial arts classes.
For more information about Muay Thai classes and much more at Rapid Fitness please visit www.rapidfitness.com.
You will never expect an attack by an unknown assailant, yet you can be sure you’re not an easy target in the night. Self-defense classes are the best way to protect yourself for what may come when you least expect it. You do not have to be a top athlete to protect yourself, and you can learn about self-defense in Raleigh in a very short time-frame. Attending classes is the first step to feeling confident in the ability to be able protect oneself if the situation arises.
Self-defense classes get right into the act of self protection. At our fitness center in Raleigh, we offer Women Warrior program which is designed to prepare you for an unforeseen scenarios. While there is never a reason to confront an attacker when the possibility of a getaway is there, but being prepared is key. However, if you find yourself in uncompromising situation we present you with techniques that will keep attackers at bay so you are able to head to safety. In fact, our Shield program is the answer to kids’ self-defense. In many situations kids may become easy targets therefore the importance of teaching them self-defense so they can act accordingly when presented with an emergency situation is of essence.
There is an art to teaching self-defense classes. At Rapid Fitness, we have trained professionals who will assure that you come out of each course fully aware and confident. It’s a scary world at times; thus, we believe everyone should have the knowledge to handle a dangerous situation the best way possible. In fact, every martial arts and boxing class serves as a terrific self-defense lesson for men, women, and children. Building your confidence and believing you can tackle any situation will give you instant peace of mind and readiness to react. Preparation is the key to success so start building your skills one at a time with Rapid Fitness. www.rapidfitness.com
Running a gym or fitness center means paying attention to a lot of little things like member comfort and the cleanliness of the machines, locker rooms and amenities. Nothing may be more discouraging to members or visitors than an unsanitary, smelly facility. Likewise, one of the nicest compliments a gym owner can receive is that their gym is exceptionally clean. Not only does cleanliness attract and retain members, it provides a safer and healthier environment for everyone.
The U.S. Centers for Disease Control and Prevention publishes specific recommendations for gym owners and members to keep workout centers hygienic and disease-free, but there are no state-mandated health regulations for gyms, so adherence to sanitation standards is left to the individual gym owner. Paying close attention to sanitation can help prevent the spread of staph, influenza and other illnesses, and wiping up liquids such as sweat and spills will also reduce slipping hazards.
Here are 10 tips for maintaining a clean, healthy gym for your members and guests:
- Contract with a reputable, conscientious professional cleaning service to provide cleaning and sanitation services on a daily basis.
- Provide antibacterial wipes and encourage members to wipe down stationary machines after use.
- Inspect and clean locker rooms and equipment at multiple times throughout the day, especially during high traffic periods.
- Maintain locker rooms and rest rooms to ensure you never run out of soap, antibacterial wipes and any other disinfectant supplies.
- Post signs to remind members to wash hands and to refrain from working out when they are sick.
- Launder towels with bleach and hot water and dry them on the hottest dryer setting to kill germs.
- Require shower shoes or flip-flops at all times in the locker room, sauna, or when walking to the hot tub or pool area.
- Post information showing the proper way to cover cuts and scrapes with dry bandages, and provide easy access to first-aid supplies.
- Maintain proper ventilation, and change air filters on a regular basis to ensure good indoor air quality.
- Post signs discouraging members from sharing toiletries, towels or other supplies.
With proper attention to hygiene, you can make your gym a safer, more enjoyable destination for your members and guests.
Perhaps you are concerned about elevated blood pressure or cholesterol levels. Or maybe you’d like to wear a favorite pair of jeans that fit you just last month but are now too tight. You may even be a regular at the gym and in decent shape, but there’s a half-marathon coming up you would like to train for. Whatever your fitness goals, having a plan in place to make the most of your workouts will ensure faster and more satisfying results. Here are a few of the most common fitness goals and the strategies to meet them.
Maintain Overall Fitness, Improve Your Numbers
Your yearly physical, especially if it includes lab work, provides a benchmark for important health factors like blood pressure, cholesterol and a condition known as pre-diabetes. In each case, studies prove that regular exercise – even at moderate intensity – can greatly improve these numbers, bringing elevated blood pressure and cholesterol back within normal range. Research shows, for example, that you can lower your risk for type 2 diabetes by 58 percent just by losing 7 percent of your body weight (about 15 pounds if you weigh 200 pounds), and walking briskly 30 minutes a day for five days a week. In addition to regular cardiovascular exercise, strength training several days per week can help you maintain overall fitness. Keep in mind that if you have been leading a sedentary lifestyle, it is especially important to check with your doctor before beginning a fitness routine.
Training For An Event
Your friends have convinced you to join them for a 5K fundraiser – a distance you have never run before. But there is no need to worry. With a few months of preparation, most healthy people can prepare for a 5K or work up to a half-marathon as long as they remain dedicated to consistent workouts. When preparing for a 5K, try the following weekly schedule for about two months prior:
- For three days of each week, after a warm-up, run at a consistent pace for a distance you feel comfortable with, increasing the distance by a quarter mile each week.
- For two days of each week, cross-train by swimming, participating in an aerobics class or engaging in another cardiovascular activity.
Bodybuilding For Strength And Appearance
- The remaining two days should be spent resting. Rest is how your body repairs itself, so do not skip rest days. For optimum results, arrange your weekly schedule to keep from doing the same activity two days in a row.
If significant muscle gain
is your main fitness goal, you will need to focus your workouts on weight training and increase the weight incrementally over time. Other tips include the following:
- Work at least two muscle groups during each workout. Some bodybuilding programs recommend focusing on a single muscle group during each workout, but working at least two areas will maximize your time at the gym.
- Eat a small, balanced snack just before and after a workout to ensure your muscles have the nutrients to form new muscle tissue.
- Change up your routine at least once every two weeks to avoid reaching a plateau. Introduce new exercises or change the order in order to get maximum results.
- Remember to rest. A common mistake is to train to hard and neglect the rest days that allow your body to rebuild and recover. Taking off at least two days per week will ensure optimum muscle gain. If you feel you must, opt for active rest activity such as a light run or swim.
Regardless of your ultimate fitness goals, begin with the end in mind and follow the steps designed specifically to help obtain your desired results. Consult a personal trainer or fitness professional for additional guidance.