Tips from the atlanta personal trainer about staying on your exercise program

Hello Atlanta Fitness group, going over my fitness and exercise articles I found this one I thought you guys might like, I just took excerpt 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, Find a fitness center at the hotel, go for a swim, or take a long walk.

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://atl-fitness.blogspot.com/2007_09_01_archive.html

http://women.webmd.com/guide/exercise-motivation
Labels: atlanta fitness training, Atlanta Personal training Workout program, Midtown Atlanta Fitness coach

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

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