Personal training, Group training for the week of Feburay 23rd 2009

Hello Atlanta fitness group, Group training calles tuesday Febuary 24th at 6pm, Buckhead area, Thursday Febuary 26 at 6:30. Contact me for details and location, as always available for private sessions 7 days a week, mornings booked up before 9am, and good availabilty into the mid morning into the early evenings.

Fitness Boot Camps, personal training in Atlanta

Hello Atlanta Fitness group, only 5 weeks till spring, scheduling group fitness boot camsps and training session, I come to you and bring the music and a workout program for either Group fintess or Cardio group tennis or for a private workout.

Holiday Fitness Gift ceriticates, give the gift of health fitness, tennis and sport

Remember those holiday personal training or Tennis lesson Gift certificates, Holiday Fitness Gift ceriticates, give the gift of health fitness, tennis and sport. Can be used for either fitness training, Tennis lesson, my other sports and services racketball, swing, basketball, runing, jogging, pet running etc.

Personal training, Tennis instruction, looking to barter and trade my serives for Web design.

Hello Group, with the weather getting cold tennis in tapering off, I'm still doing them, mostly during the day times. Also looking looking to barter my services for web design service. If interested please contact me. Thanks....Jeff

Personal Training For Women

Weight training for women in Atlanta GA. If you are a woman who is interested in losing fat, gaining strength, increasing muscle tone, and transforming her physique--YOU SHOULD BE WEIGHT TRAINING! Personal Training By Jeff Can Help >>

Give Your Workout a Break! split workouts

Hello Atlanta personal training, group, I found this article about breaking up your workouts, I would tend to agree with this but from my experience it is better and more practical to do 2 40 minute workout several hour appart, I find that I would have more energy 4-5 hours after a workout, the below article talkes about breaking up by 20 minutes, seems to have some merits, I really like to and believe in shock works meaning to very your workouts and durations of time and exercises.

Thought it was a interesting article and thought you might like it.
Give Your Workout a Break

Want to burn more fat and calories when you walk, swim, or run? Then take a break.

The rate at which your body burns fuel may be boosted even higher if you break up a long cardio session into two back-to-back 30-minute sessions with a 20-minute break in between. Breather, anyone? (see below ↓)

Start. Stop. Repeat.
How can scientists tell that a 20-minute rest helps rev up your fat burning? Men in a study who did just that (in between 30-minute sessions on a stationary bike) showed elevated blood levels of free fatty acids -- higher blood levels than those produced during a single 60-minute cycling session. And that bump in free fatty acids is a sign of increased fat burning: Circulating blood levels of free fatty acids go up when your body starts to break down fat.

More Ways to Burn Fat
Here are a few more ways to boost the fat- and calorie-burning powers of your power workouts:
Do cardio before strength training. Here's why . . .
Eat more of this.
Build some muscle. The more muscle you have, the more readily your body burns calories.

Shin soreness through exercises, cause and treatment

I had a client come to me with a problem with shin soreness. We tried some different things like anti inflammatory- Ibuprofen to take away the inflammation and then hopefully the pain and soreness in addition, ice and when possible rest. We also did calf raises and calf stretches, quad stretches and leg extensions. My thinking was that she had shin splits and these would be the most reasonable exercises to resolve her problem. My client finally when this did not help went to see a specialist. The specialist came up with a diagnosis of a problem with weak ankles leading to the shin pain. The doctors theory is that my client Kim had just taken up tennis and had increased her activity so the calves were strong but the ankles were slower to develop and caused the pain to radiate from the ankle up the shins. The treatment is do the above-mentioned items but to add a few other exercises and strategies. The doctor told Kim that she needed to stretch, strengthen and build up the ankles. The first exercise is a series of exercises balancing on a pillow, Calf raises, ankles and feet turned inwards and outwards, and I recommend about 30 repetitions. The next exercise is do one leg balancing on the pillow; this is done to work on the balance for the ankle. We will even do such exercises as bicep curls, upright rows and other upper body exercises still standing on the pillow. There are also boards with half ball on the bottom that is called balance boards that are very helpful. We will let you know how Kim does in the coming weeks.

New and interesting health and fitness web site: glambody

Hello Atlanta fitness group and my friends around the country. I have found a very cool health and fitness web site called http://www.glambody.com, it is new but is a very interesting concept for finding health information, even can find a personal trainer.

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Running versus Walking, running with the trainer, Fitness with Jeff Atlanta

Running versus Walking, running with the trainer
Lots of people asking me should people run or walk, I say if you can run, walking is less jarring on the legs but by the same merit, you will not get the same amount of exercise that you can get from the same amount of time. The more effort exerted the more aerobic benefit, no two ways about it. If you can run that would be the way to go, but of course start slowly by doing such techniques as walk/run. Now if you have pain doing any amount of running or if you have had injuries or conditions that would prevent you from running, walking is perfectly acceptable, just takes more time. With my clients I like to start out with stretching and then some core work and then go into walk/run building up to 30 to 40 minutes. Finish with about 5 minutes stretching and calisthenics to warm down

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

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