Tips for finding a personal trainer in Atlanta

Hello Atlanta, I went though some of my achives and found some articles that I

thanks Jeff at http://www.fitnesswithjeff.com 404.451.8872

Workout parties in Atlanta.

Workout parties in Atlanta.
Instead of the same old party why not make it a workout party, the party would involve different exercise stations, and healthy snacks, these would be modified for different groups. This is a healthy alternative to a regular parties, this could also be the kickoff for a on going exercise program or bridal boot camp etc.

Walking for Fitness and Fun

Hello Atlanta Personal Training group and friends, I found a great article in Webmd, the link is at the bottom of the page. this is a great article on how to get started on a walking program: a great low impact form of exercise, here are some great thoughts on the subject, now have a great work out. www.fitnesswithjeff.com, Atlanta Walking for Fitness and Fun
Get happy -- and healthy -- with the world's easiest exercise
By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-FeatureArkansan Jim Wilson had 300 pounds on his 5-foot-7-inch frame when he decided he wanted to walk a half marathon. He knew it would be a long journey: he couldn't walk a mile without getting winded.

Still, his goal spurred him on. He started training in March 2001, and in September of that year he walked a scenic 13-mile loop in Red Rock Canyon, outside Las Vegas.

Along the way, he started feeling stronger and sleeping better. His self-esteem shot up, and he ate more healthfully. By the time he walked his five-hour half-marathon, he was down 50 pounds.

"The whole process [gave me] a major feeling of accomplishment," says Wilson, a 53-year-old financial adviser.

You don't have to walk 13 miles to reap the benefits of walking. In fact, it's one of the best ways for a sedentary person to start an exercise program, says California health educator, fitness expert, and author Shirley Archer.

"There's very low risk of injury with walking," she says. "It's comfortable, easy, and low-cost. All you need is a good pair of shoes."

Besides that, she says, it can actually be enjoyable, which is half the battle when it comes to sticking to a fitness regime.

"Too many people think of exercise like medicine," says Archer, the mind-body spokeswoman for IDEA Health and Fitness Association. "It's not. It can be fun and the body will start to love it."

A Step Toward Health and Happiness
Medically, the benefits of walking are undisputed, says Little Rock, Ark., orthopaedic surgeon John Yocum, MD. Cardiovascular exercise such as walking can reduce the risk of heart disease and improve heart function and muscle tone, as well as lower blood pressure, cholesterol, risk of stroke, and risk of injury, says Yocum.

In addition, he says, "improving strength around the joints can help with degenerative joint disease."

But that's not all. "The benefits are multiple," he says, "not the least of which is the improved sense of well-being or happiness with the increased endorphin levels."

Archer, who coaches many beginning exercisers, says they have a kind of "awakening" when they begin to work out. They begin to feel better, so they sleep better, manage stress better, and get more energy in the process, says Archer. As a result, their self-esteem improves.

Former Olympic marathon runner Julie Isphording, a walking/running coach, author, columnist and host of two health and fitness radio shows for National Public Radio in Cincinnati, says she sees it often in the walkers she trains.

"People start to change their attitude," she says. "It really isn't about the walk. It's about something so much bigger; so much better. You can breathe deeper. You last longer in the day. You're running up steps."

When walkers enlist a partner, it's even better, Isphording says.

"I recommend that people find a friend to do it with -- meet at the mailbox," she says. That helps walking to become a part of the day you look forward to, not dread.

"Walking turns into more of a play-out than a workout," says Isphording.

"Social support is the most important factor when sticking to a program," says Archer. "Get a partner -- even a dog -- because that will reinforce it. We don't like to let other people down."

Isphording also encourages beginning walkers to keep a journal to chart progress.

So when you step on the scale and say, "it's not working," she says, you can look back at how far you've come. "Maybe a month ago, you couldn't walk a mile and now you're walking three," says Isphording.

In the journal, Isphording recommends you write everything down: the weather, how you felt that day, who you went with, and how far you walked.

The rest of the articleis at the Webmd site, a excellent source of info and anything health. http://www.webmd.com/fitness-exercise/guide/walking-for-exercise
http://www.webmd.com/fitness-exercise/guide/walking-for-exercise

How can I avoid falling off my exercise routine?

Hello Atlanta Personal Training group and friends, I found a great article in Webmd, the link is at the bottom of the page. So many of my personal training clients ask me how do I keep up my fitness and exercise rountine, here are some great thoughts on the subject, now have a great work out. www.fitnesswithjeff.com, Atlanta

How can I avoid falling off my exercise routine? Answer:
Sticking with your exercise program regularly and consistently is your best bet for overall health. While there's no specific danger in starting and stopping over and over again, it's important to set personal goals and identify what motivates you to exercise. Even if there's been a long lapse in your sessions, you should do your best to get back to regular exercise as soon as you can.

For some, it's disease prevention. If a close family member has been affected by heart disease, diabetes, arthritis, osteoporosis, or cancer, that may be what motivates you to stay healthy and avoid the same path. Regular exercise reduces your risk of developing these and other diseases and will help you maintain a healthy body weight.

For others, living longer could be a motivator. Research has shown that exercise may extend the years of your life. It can greatly enhance your quality of living, too, by making regular day-to-day physical activities such as climbing stairs, carrying groceries, and vacuuming easier.

How you start an exercise program may greatly determine whether you stick with it. If you have started programs in the past only to quit a month later, pay careful attention to the following tips:

Set realistic goals. Don't try to run a marathon or lose 10 pounds in a month.
Begin slowly and try a number of different exercises. Limit the length of each session.
Use visualization daily: Picture yourself enjoying your workout and then feeling great when you've finished.
Schedule exercise and make it a top priority in your life. Write it down on your calendar and keep a daily exercise log.
Identify one exercise that you enjoy doing on most days. If you're traveling, maintain some kind of routine. Find a fitness center at the hotel, go for a swim, or take a long walk. You can also try strengthening exercises such as push-ups, sit-ups, calf raises, and lunges.
Don't feel guilty when you miss a session or two. Negative feelings will only hinder your motivation. Getting back on track will make you feel better.
If boredom is hindering your routine, try doing new exercises, pick a new sport, or recruit an exercise partner. The key is finding something you like and sticking with it.
Distractions -- such as reading, listening to music, or watching television while you work out -- can also help keep you motivated. Try exercising at a different time of day, or break up a workout schedule to include aerobic exercise in the morning and strength training at night.
Other tips include:

Buying an exercise tape that you find entertaining.
Scheduling several sessions with a personal trainer.
Joining an exercise class that has a lively instructor.
Overall, it's important to not get discouraged if you miss a week or two of exercise. It's never too late to get started again. When your program gets derailed, try to figure out what went wrong and learn from your mistakes. Best of luck and keep exercising!

http://women.webmd.com/guide/exercise-motivation

Moderate Exercise program

Workout program
This program is a moderate to high intesity program, please consult your doctor or fitness pro, please also work up to this slowly.

Start with 5-15 warmup which can include abs and core work and lite stretching
Abs
crunches 50 reps
side crunch 50 reps
Wieght/reps
Exercise
Ball ab workout 0/50
Bench press universal 45/25
Bench inclines pecks 15/20
Bench press, 15/20
bicep curl 15/25
bicep hammer curls 15/25
calf raises 0/35
dumbell rows 10/25

half squats 10/25
lat raises 10/25
lunges 0/50
Leg extension 45/25
Leg curl 55/25
Lat pull 45's 65/25
Leg extension 45/25
Lat pull straight 65/25
lying leg curls
Tricep curl
tricep extensions 15/25
tricep pull downs 25/25
upright rows 25/25
shoulder press
wall pushups close grip
wall pushups wide grip
Shoulder straightups 10/20
shoulder shrugs 15/25
wrist curls
wrist bar 5/25
shoulder goal posts
wall tricep exetensions
peck deck 45/25
pushups close grip 15-25 reps
Wide grip 15-25 reps