Share the Workout, with your kids!

Many people ask me if it's Ok to share a Personal Training session with there kids whether they are young children or Adults. For Adult Children the answer is a very simple yes. Sharing a session with adult child or even a another un-related adult gives the combination of advantages of sharing the cost, very important, for my clients at www.fitnesswithjeff.com can save more the 40% on the cost of a regular session per person. Secondly and more importantly builds a level of support for yourself and the other person, on days where I’m not coming out to do a session and where your not thrilled about working and might just say I won’t do it today the other person will hopefully step up and say lets hit the gym or the tennis cour etc. The more support a person has in there workout routine, diet or life style efforts the better. For personal training I recommend 2 times per week, now you should workout just about every day doing different exercises each day, please refer to my article entitled Workout routine, what to do on each day and that will cover the topic of what to do on each given day of the week.
Now getting back to whether to work out with your children under the age of 18 really depends on the relationship. Is there any tension in the relationship, this can usually manifest itself in the teen years and can be difficult to work though, but baring those kinds of issues, it can really be a win-win, for related family members living under the same roof, I usually will charge only a nominal amount more, maybe a couple of dollars more and if they purchase a package, I usually won’t charge any more, most personal trainers and tennis instructors, which I am, won’t either, so your kind of getting 2 for the price of 1, your learning the same things which hopefully will build a better foundation for doing the exercises or sport movements correctly and hopefully doing them more. Again you’re also building your self a level of support both for you and your child. For Sports like tennis, if your child takes lessons and you don’t, there getting better and you’re not so if you go to play with them, you might play them once and they will be much better then you and never do it again. Some of the happiest times I watch families together is out on the tennis court or basketball court, ball field etc. Good athletic fun builds good health habits and I feel stronger families. Also if you have the knowledge and can share it with your child that truly is a win-win, Remember you are the best coach, instructor, teacher your child can have. Have a great workout.

What to look for from your personal trainer

When looking for a personal trainer it all starts with finding the person that has the credentials, expertise and temperament to get you to your Fitness goals and objectives.
Not necessarily in this order but here are a few things to think about when searching for your Fitness trainer. Where did you find your fitness professional?, references from people you know and trust are always the best, Do they work in your area and can they demonstrate that they have trained people in your area for a reasonable period of time, do they have connections to the community (are they a business or are they just doing this on the side, along with this are they full time fitness pro's or again is this a side line. Are they certified and how many years have they been in business, can they demonstrate to your comfort that they know what there doing, trust your gut on this one. Also good if they can see you in action, this has been especially useful in my tennis practice, where people can see me work with people and hopefully get a good feel for me and what I do.
Do they have other fitness expertise, for instance I'm also a certified tennis instructor, but they can be martial arts experts or trained in physical therapy, yoga ect. Hope these thoughts will assist you on your search for a personal trainer for you. Good luck!...Fitness with jeff Atlanta.

The basic workout program, what to expect from the Fitness with jeff workout.

For private sessions for just about everybody from kids to adults I start with light stretching and go into ab work (abdominal exercise, sit-ups, crunches and such) this period of stretching and ab work usually last anywhere from 5-15 minutes, I will usually move onto the main event, weight baring exercises, alternating upper and lower body exercises, spicing in Cardio and aerobic activity: Elliptical, treadmill, but my favorites exercises for this period would be things like jump rope, jumping jacks, these aerobic bursts are best at about 5 to 8 minutes.
I will alternate between all these exercises for the balance of about 50, spending the last 10 minutes of the workout doing some stretching, giving homework, setting up appointments and last minute details. All personal trainers have different order of exercises but for straight personal training for a overall body workout this is a tried and true approach.

Personal training session for Kids

This article will deal with things to think about for Personal training session for Kids.
In my other article entitled Group Personal/fitness training session for Kids I discussed the pleasure I get from working with young people and working out and fitness training with them. It is very rewarding to start kids with good workout and eating habits. Things to think about as far as what to think about before you sign your child up for personal fitness training. What kind of shape is your child or children in, do they enjoy physical exercise, working out and sports and physical activity in general, what are there strength's and weakness and have some goals in mind for them to achieve.
In the last article I spoke about the right age for group fitness for kids can be as early as 2,3 years old, for swimming even aslow as children a few weeks old. The age that I think seems to me to be the most appropriate is 7-8 years of age is about the right time for quote and unquote for the average child from the terms of maturity and physical and psychological development for private fitness instruction. That being said there are kids that will benefit and grasp the techniques at a very early age, some kids might even need earlier intervention to improve there physical strength, endurance, quickness, nutrition etc, other children even as young as 3 or 4 years old could benefit greatly from private sessions, especially if there involved or see potential for high level athletics. For kids 4 years old or older, group kid workouts and fitness classes makes the most sense to me. For real young children (3-5 yrs of age) a lot of the group sessions are spent doing traditional workout things, like jumping jacks, lunges, arm circles, stretching exercises etc, for kids I also add non traditional activities: throwing and kicking balls, juggling, hacke-sac, and other body movements to development coordination to work on motor skills.

For private sessions for just about everybody from kids to adults I start with light stretching and go into ab work (abdominal exercise, sit-ups, crunches and such) this period of stretching and ab work usually last anywhere from 5-15 minutes, I will usually move onto the main event, weight baring exercises, alternating upper and lower body exercises, spicing in Cardio and aerobic activity: Elliptical, treadmill, but my favorites exercises for this period would be things like jump rope, jumping jacks, these aerobic bursts are best at about 5 to 8 minutes.

Group Personal training session for Kids

Group Personal training session for Kids

I teach all kinds of people, all of which I love of course, but for pure enjoyment and a sense of accomplishment there is nothing like teaching good workout, motor skills, nutrition and self esteem habits to young people. Kids can come to an activity or topic with a thirst for knowledge and tend not to bring in as many bad habits as adults. If you learn something correctly the first time, the easier it is to retain good habits and the bad habits aren’t as in grained as it is with older people.

In my last article I discussed the pleasure I get from working with young people and working out. It is very rewarding to start kids with good workout and eating habits. Things to think about as far as what to think about before you sign your child up for personal fitness training. What kind of shape is your child or children in, do they enjoy physical exercise, working out and sports and physical activity in general, what are there strength's and weakness and have some goals in mind. In the last article I spoke about the right age for private sessions, and I think the age that seems to me to be the most appropriate is 7-8 years of age is about as early as I recommend for the average child from the terms of maturity and physical and psychological development for private instruction. That being said there are kids that will benefit and grasp the techniques at a very early age, even as young as 3 or 4 years old for private sessions. In the remainder of this article I would like to talk about group fitness for kids for kids 4 years old or older, group kid workouts and fitness classes makes the most sense to me. For real young children (3-5 yrs of age) a lot of the group sessions are spent doing traditional workout things like, jumping jacks, lunges, arm circles, stretching exercises etc, for kids I also add non- traditional activities: throwing and kicking balls, juggling, hacke-sac, other body movements to development coordination etc to work on motor skills. For older children, 9,10 years and up I tailor the workouts to there maturity and interest of the groups, for instance I would do a much different program for kids involved in tennis as I would for football players
For the groups I like to keep the kids separated by no more then 2 years within the same group, just too much variation based on age of the kids. The smaller the group the better, I like to have groups of around 3-5 kids, allows me to give each child the attention they deserve. In general I recommend a combination of private and group sessions, depending on budget and needs and age, this keeps the cost reasonable for the parent and gives the child the good a degree of attention.

Workout regiment, workout program tip

Workout regiment: Schedule
The government standard is to do aerobic activity 5-7 to days a week for 30-40 minutes
Weight barring activity every other day for a overall body workout or again 5, 6 days a week if your doing targeted body parts, for example: legs and back or chest and arms, or just arms or just legs, you should consult a doctor and or a fitness professional in order to build the proper routine.

Super sets for your workout, fitness tip
Start with a certain exercise, for instance inclined dumbbell bench press but this will work for most other exercises, remember to consult a fitness and or a health professional before starting any workout program, also good to train with a buddy or a fitness pro until you have the program down.
Start out with 12 reps with relatively lightweight, with a intensity of between 6-8
Step the weight up for the next set and do 10 reps, with an intensity of between 7-8
Step the weight up for the next set and do 8 reps, with an intensity of between 7-9
Step the weight up for the next set and do 6 reps, with an intensity of between 7-10

Personal training Workout program, pretty advanced program

This program is a advanced program that should be worked up, please consult a doctor or exercise pro about this or any program your looking at.

You should start with about 5 to 10 minutes of stretching and loosing up
Workout program
crunches 50 everyday
side crunch 50 everyday
bicycles 30 everyday
Leg lifts 30 everyday

Ball ab workout 100 everyday
Bench press universal 45/25
Bench inclines pecks 15/20
Bench press, 15/20
bicep curl 15/10
bicep hammer curls 15/25
calf raises 35
dumbell rows 25/8
jump rope 150 reps everyday
half squats 15/5
lat raises 25/15
lunges 50/0
Leg extension 20/20
Leg curl 20/25
wall pushups 20/20 everyday
Stairs 30 flights everyday
Lat pull straight down 25/15
Tricep curl extensions 20/10

tricep pull downs 25/25
upright rows 20/8
shoulder press 20/8
Shoulder straightups 20/8
shoulder shrugs 20/10
wrist curls 20/8
reverse kicks 25 each leg
shoulder goal posts 20/8


pushups close grip tricep 10 reps,
pushups wide grip 10 reps,
Knee pushup close grip 10 reps,
Knee pushup wide grip 10 reps

How often should I work out? and what types of activitiy?

Work out tip, Workout regiment what to do on each day

Workout regiment:
The government standard is to do aerobic activity, this could include walking, running, biking, or any activity where you are in constant motion, this could be for a little as a minute or 2 but most commonly is for several minutes, 5-7 to days a week for 30-40 minutes, Longer periods for the more advanced.
Weight barring activity, this could enclude dumbells, free weights, even things like wall pushup every other day for a overall body workout or going to a more advance program could be 5, 6 days a week if your doing targeted body parts, for example: legs and back or chest and arms, or just arms or just legs, you should consult a doctor and or a fitness professional in order to build the proper routine for you.

These goals should be worked up to with at first lite physcal activity, as little as a couple of minutes to start for people that have been injured or away from physcal activity for a awhile.
Labels: Fitness coach, fitness training, Personal training

Hidden Benefits of Flatter Abs

The Hidden Benefits of Flatter Abs, This article came from a very good source ( http://www.prevention.com) that I highly recommend to my client and friends at http://www.fitnesswithjeff.com
Toned abs do more than just look fabulous in body-skimming clothes. A drum-tight midsection protects your back from injury and pain, helps you maintain proper posture (which slims your silhouette even more), and lets you effortlessly perform daily activities, such as hoisting mulch for the garden. "Your trunk muscles form the core through which all forces are transferred, whether that's absorbing the ground's impact while walking or jogging, gathering power to throw a ball or swing a racket, or resisting gravity, so you can stand tall," says Prevention fitness advisor Wayne L. Westcott, PhD. Stronger core muscles also rev up your metabolism, so you lose fat faster. That's important, because the fat that hides those sexy ab muscles, especially if it squeezes around your internal organs rather than hangs off your hips, is associated with an increased risk of diabetes, heart disease, breast cancer, and other health problems. So there are big health benefits to belly flattening too.
To come up with the very best tummy toning moves, researchers at San Diego State University asked 31 people, both occasional and daily exercisers ages 20 to 45, to perform 13 exercises that target the mid-section while the researchers measured the work of the abdominals (the rectus abdominus, which runs the length of your torso and is the "workhorse" of the group, and the obliques, or side-lying muscles that rotate your body and stabilize the pelvis). They then compared how each exercise stacked up against the traditional crunch.


The two top-ranking exercises, the bicycle maneuver and the captain's chair, were up to two-and-a-half times more effective at working the obliques and at least 50 percent better at strengthening the rectus abdominus compared with the traditional crunch. Other winning moves included the long arm crunch and the crunch on an exercise ball (also known as a Swiss ball). Unlike many ab exercises, these two crunches isolate the ab muscles specifically, rather than relying on the hip flexors on the front of the hip to help out with the move, says lead researcher Peter Francis, PhD, director of the biomechanics lab at San Diego State University. Crunches on an exercise ball also force your abs to work overtime just to stabilize you atop the ball and enable you to train in a greater, more natural range of motion. Based on these findings, we picked the top six exercises for our belly
flattening plan, arranging them in three programs from beginner to advanced.

for the rest of the article please check out: the below link.


http://www.prevention.com/cda/article/goodbye-belly-fat!/e3cd88dc78803110VgnVCM10000013281eac____/fitness/belly.abs/ab.exercises/

Modified Exercise program

Modified exercise program

Exercise program From Fitness with jeff, http://fitnesswithjeff.com
5 minutes of light stretching to continue thoughout the workout

crunches, start off with , 100-150 reps, can be split between twice a day. Leg lifts scissors 15-25 reps

Shoulder stretching with light weight arm cycles,
Shoulder press 5 lbs.

Reverse kicks 2 sets of 15-25 reps

Side scissors 20 reps on each side.

Wall-Pushups
20 reps close grip, 20 wide grip

half squats 20 reps lite weight, 20 reps of the frogs.

Wall Reverse tricep dips, working up to 20 reps

Bicep curls 15-20 reps 5-10 lb weights, moderate way

Jumping Jacks 3 sets of between 40-60, after each set walk it out for a couple of minutes until heart rate
comes down to normal, can be split between and or over the day.

20-60 stepping in place to follow up jumping jacks

upright row 15-20 reps with moderate rate. 3 lbs

Calf Raises, 25-35 reps

Skier guy reverse tricep 3-5lb wieghts

Reverse tricep dips on the way 20 reps

Leg extensions, 15-25 reps 20-40lbs

Finish with light stretching

Go back though and do another circuit, time permitting, about 50 minutes

Wieghts every other day, arobics everyday