It’s that time of year again. No, and I don’t mean the time to get gifts and indulge in holiday food; it’s the time to give back. Whether it’s volunteering in your own community or your local church, or donating to a national charity or an international non-profit, it’s important to think of others.
The holidays mark a very special time for me. Since I was a kid, I remember my family always participating in the Salvation Army’s Angel Tree program. As soon as I was able to support myself, I began adopting an “angel” each holiday season.
This year, in addition to pledging myself to an angel, I am keeping the tradition with the Salvation Army going, and you can help. I’ve recently launched a campaign, the Christmas Push-Up Challenge, on my professional personal training Facebook page.
To participate, you must post a video to my Facebook page of you doing 10 push-ups in a row. And for every 10 push-ups, I will donate $1 to the Salvation Army. There is no limit to how many push-ups you can do. For instance, if you post of video of you doing 30 consecutive push-ups, I’ll donate $3.
I really hope you participate, and I encourage you to share your video with family and friends so they, too, can get on board. There is no judgement here. It doesn’t matter how fit you are or how many push-ups you can do. The point is to raise awareness for the Salvation Army!
My goal is to reach $200 by December 23 so I can deliver the donation to the Salvation Army in time for Christmas. I look forward to seeing your push-ups, and your Christmas spirit. For more information about the Christmas Push-Up Challenge or personal training, contact me today.
Watch Ralph Roberts in action, and be sure to check out all our other push-uppers on Facebook!
With the holidays coming up, it's tempting to stop exercising altogether and just throw in the towel until January. However, this only makes things harder to get back in the game once the new year rolls around. Don't stop the momentum you've gained by working out and eating right; tailor your workouts around the holidays and adjust them so you're still getting your exercise in. You can still enjoy your holiday meals and treats though. Avoid the dreaded holiday weight gain this season, and start the New Year off with a bang!
How to Fit in Workouts during the Holidays
If your calendar is jam packed with a travel itinerary that takes you away from your gym, your personal trainer, or your home elliptical machine, get creative with your workouts instead of giving up on them all together. Most hotels have fitness centers, and some gyms offer a daily membership where you can grab a quick workout in between business meetings or family events.
There are many ways to exercise on the go, too. Consider throwing a band into your bag for basic workouts, or go the traditional route and hit the floor for some push ups or sit ups while you're away from home.
But what about the turkey, pumpkin pie, eggnog, and mashed potatoes? Then there’s the dressing and sweet potato casserole, and of course, the Christmas cookies! Consider a plan for the holiday buffet table and stick to it. There's no reason to go overboard, but you can still enjoy yourself and stick to a healthy eating plan. Portion control is the secret to keeping trim over the holiday season. Don't hit the buffet more than once, and always use the smallest plate possible to limit portions.
Another tip to try is before you head to a holiday soiree, or office party is drink some water, nibble some raw veggies, and try to put something in your belly so you won't load up on high calorie food once you're there. Many people don't think about liquid calories, but each glass of wine or cocktail makes a difference. Keep alcoholic drinks to a minimum and sip water the rest of the time. After you eat, don't sit down immediately for a post-turkey nap. Before the tryptophan kicks in, head out with your family or friends for a brisk walk to get your energy up and burn some of that meal off.
Prepare for the big meal by sticking to your workout as best you can leading up to the holidays, then jump right back into it when the big day is over. If you can't get to the gym, a walk, dance party with your kids, or even some housework can burn calories.
A Personal Trainer Who Will Stick with You
If you feel you are falling off the wagon during the holidays, get in touch with me, Ralph Roberts. I’m a personal trainer at the Downtown Athletic Club in Amarillo, Texas, and have years of experience in athletics and health. I can help you come up with a plan of attack for the holidays so all your hard work doesn't go to waste once the turkey's gone. Contact me today to set up an appointment.
The idea of working out can be a challenge for those not familiar with the gym. A new person walking through the doors may not know whether to use the free weights, try the treadmill, or take a group fitness class. The newcomer sees people doing routines, but are not sure of how to do the exercises properly. Talking to a personal trainer is the way to get past this initial hesitation. The trainer can get you set-up with a routine focused on your fitness goals.
Why should you use the services of a personal trainer?
Many people think that paying a personal trainer is a waste of money. They can exercise just fine without someone looking over their shoulders. Actually, a trainer brings experience and ability to each client that is well worth the money. They can help you develop solid fitness goals. They can help you create a fitness routine that will let you meet your goals and go beyond. They can show you how to exercise safely and effectively. They can keep you accountable for your workouts.
What is the difference between a good workout and a great one?
Some trainers focus their clients on either cardio or strength training. They may change it up occasionally, but there is a definite routine they follow. That is the sign of a workout that needs changing.
A great workout will be a mixture of cardio and strength training. This combination workout does not limit you. You can mix up your routine with various exercises. It keeps your workout exciting and interesting. A professional, experienced trainer will know this and give you exercises that get your heart pumping while building your muscles simultaneously.
What are some details involved with a great workout?
The strength training part of the routine will include a variety of exercises. Some of the options include medicine ball throws, bosu ball push ups, and medicine ball step-ups. As your fitness levels increase you can challenge yourself with different exercises. You don't have to do weight training, but it is an option.
Who is Personal Trainer Ralph Roberts?
Based at the Downtown Athletic Club in Amarillo, I have more than a decade of experience in the health and sports industry. My passion is helping people get fit and stay that way through tailoring custom, realistic workouts just for you. Whether you want to get in shape for an upcoming event, such as a wedding or high school reunion, need help recovering from an injury or are looking to make a lifestyle change, I can help pave you a path to success. Set an appointment with me today and see what I can do for you.
photo courtesy of Naypong / Free Digital Photos
Your wedding day is right around the corner. You’ve already gone to your second dress fitting, and you still aren’t exactly satisfied. Or maybe your tux is a little too snug. You want to look your best for the Big Day, but don't know how to get started. You may be caught up into the wedding plans and day-to-day living, which leaves little time for working out. That seating chart takes much longer than you think! Plus, you may not really know how to get started and meet your fitness goals before the wedding day arrives. No worries! This is where a certified personal trainer can be the perfect solution for getting you in shape for your wedding celebration.
How can a personal trainer help you get ready for your wedding?
Consider a personal trainer an investment in your health and fitness. A trainer knows how to work with clients of all fitness levels. He can assess your current fitness and create a plan that will help you meet your wedding fitness goals. In the gym, the trainer can show you how to use equipment effectively and how to maximize the benefits you get from the workout. The trainer can also give you advice on what foods you should be eating to reach your fitness goals before the Big Day. The expertise and experience the personal trainer brings is what will give you the biggest returns on your fitness investment.
What else does a trainer do to help you get fit?
One of the biggest things a trainer will do is keep you accountable to showing up for your workout. It is very easy to skip a day if no one is keeping track of what you are doing. The trainer will need to know why you didn't show up. You won’t be wasting his time if you slack off; it’s your time and money on the chopping block.
What are the benefits of getting fit before your wedding day?
You probably have your own reasons for getting fit before the wedding, such as having picture perfect photos and simply looking your best on YOUR day. You are going to remember your wedding forever, and you want to remember yourself as looking radiant.
However, don’t just think about getting in shape for this special occasion. Rather, think about getting in shape to propel you forward into a new chapter in your life. Start your new life off right by getting healthy. When you are healthy, you are happy; and being positive and confident about yourself will trickle over to your relationship.
Also, you and your spouse or partner could break a sweat together. Working out as a couple is a great way to spend quality time together. In addition, having someone there beside you is a wonderful form of encouragement and friendly competition.
Getting started is often the hardest part of actually getting fit. You need to take a positive step and get the ball rolling. But how?
Set up an appointment to meet with me, Ralph Roberts, a certified personal trainer at the Downtown Athletic Club in Amarillo, Texas. I bring over a decade of experience into the work I do with my fitness clients. I can help you jumpstart your fitness and health routine so you can reach your wedding day goals. Call me today to schedule a personal training session.
photo courtesy of Sharron Goodyear / Free Digital Photos
One of the common questions trainers hear is, "Why do we have to do so many squats?" Squats are one of those exercises that a personal trainer is going to add to a client's exercise routines. The trainer is going to start the client at at doing just a few reps but will insist on adding more and more. If you are out of shape, expect to do squats until your legs burn. That is what prompts clients to ask the question. So, what is the answer?
Why are squats so popular with trainers and athletes?
Squats are one of those exercises that challenge multiple parts of the body all at one time. First off, they target the core. Your core is the basic building block of your body. Without a strong core, your body will not support your weight properly. Squats also target the muscles of the legs, hips, and glutes. As you build the muscles in your legs and core, you are going to start burning more calories. So, doing squats actually promotes fat burn in the short and the long-term.
How do you do squats properly?
One of the bad raps that squats have received is that they are bad for the knees. The reality is that doing a squat properly will actually strengthen the knees. So how do you do squats in a way that will keep your knees healthy and give your entire body a good workout?
If you are ready to get fit, you need to set an appointment with me, Ralph Roberts. I am a certified personal trainer at the Downtown Athletic Club in Amarillo, Texas. Not only can I show you how to do squats properly, but I can also help you set personal fitness goals and develop the skills to get there. Set up an appointment with me today to get in shape and further your health.
If you walk into most any fitness center, you will see kettlebells sitting around. They are the cannonball shaped weights that have a big handle attached to the top. They come in size ranging from four pounds to over 150 pounds. While you may know what one is when you see it, you may not know how they are used in getting fit. You might think kettlebells are relatively new to the fitness scene, but they have been around for over 100 years in one form or another. So now that you have a little background on this piece of equipment, you should probably learn how to use them.
How are kettlebells used?
Kettlebells are not dumbbells. The bell shifts your center of gravity lower than with even the largest dumbbell will. This is what makes it great for working out the legs, back, and arms. Many exercise variations are possible with the kettlebell. A trainer can help you learn how to use them properly and develop a routine that will work out your entire body.
A very common exercise done with a kettlebell is the kettle swing. With this exercise, you set the kettlebell about a foot in front of you with the handle parallel with the tops of your toes. After bracing the feet and setting the core, you squat down and grasp the handle with both hands. Pushing off from the feet, you pull the kettlebell back between the legs. Then, using the momentum of the bell, you swing it towards the front up to about chest height. After reaching the apex of the swing, you let it swing back through the legs then repeat.
What makes working out with kettlebells better?
You might wonder what benefits a person gets when working out with a kettlebell compared to other exercise options. Here are a few reasons they are such a good option:
The best way to avoid potential problems when first working out with a kettlebell is to get the advice of an expert. Set an appointment with Ralph Roberts at the Downtown Athletic Club. As an experienced personal trainer, he can help you learn how to use a kettlebell properly and how to integrate it into a complete exercise routine. Give him a call today.
photo courtesy of David Castillo Dominici / Free Digital Photos
If you are looking for a new way to get fit, you need to check out TRX workouts. This fitness system offers a full body workout based entirely on your own body weight. It offers a cardio workout at the same time you are getting a strength training session. You have full control through the routine while the workout works out the muscles around the core. The best part of TRX exercises is that just about anyone can do it. They are low-impact and a great way to get in shape.
How Does TRX Training Work?
If you walk into a modern fitness center, you may notice a few straps hanging down from the ceiling. Those straps are at the core of the TRX system. They are what you use to do a whole exercise routine. TRX training was developed by a former Navy SEAL who brought together the best of military training with the latest information from fitness experts and pro sports to develop this system.
What is so special about a TRX workout?
The magic of TRX is that it concentrates your workout around your core. As you work out with these straps, your core is constantly correcting itself as your weight shifts. This works out all the muscles and ligaments of your trunk. As you do the workout, you are building up your heart rate and getting a cardio and a strength workout simultaneously. It is a great workout for people at almost any fitness level. Professional athletes find this workout quite challenging. Complete novices find the workout easy enough to do that it does not discourage them from building a fitness routine. That is what makes TRX so special.
How can you get started with a TRX workout?
Trying out a new fitness routine is often a bit scary. You don't know what you are doing, but want to give it a try. You could invest in a TRX system for your house. But, how do you get started? Also, if you find that you don't like it, it is money wasted.
The best way to get started with a TRX workout is to find a gym or health club near home or work that offers this equipment. You will want to work with a personal trainer who knows the system as well. This will give you a chance to learn how to use the equipment properly and see if you like it or not.
Who should you contact?
Set an appointment with me, Ralph Roberts. I'm a professional Amarillo personal trainer at the Downtown Athletic Club who knows the TRX system and can help you develop an effective workout routine. Give me a call today.
Watch my video to get a look at a few TRX exercises you can try today!
When it comes to exercises for losing weight and getting fit, you have dozens of choices. You might think the more energetic and powerful your workout is, the more effective it is. Running and jogging are two common exercise choices. However, both are high-impact exercises which stresses the joints in the legs, hips and back. You have other options that will give you the results you want. Low-impact is the way to go.
What exactly are low-impact exercises?
The term "low-impact" means any activity that does not require you to put your limbs into contact with a hard surface. When you go running or jogging, you are doing a high-impact activity. As your foot hits the ground, your entire body weight is pressing down. That causes wear and tear in the joints. While doing it occasionally is okay, doing it routinely is not ideal. It is important to have plenty of low-impact activities mixed in your routine. You will get the workout without the joint damage.
What kinds of exercises can you do in the low impact category?
Many exercises fall into the low impact category, including:
Does low-impact exercise offer the same workout as a high-impact one?
You might be thinking that you cannot get the same workout with low impact versus high impact exercises. The fact is that you can. You are working out the same muscles. You are building your heart rate. You are getting all the same benefits of high-impact exercise without the stress on the joints.
These exercises are great for people of all ages, at different levels of fitness, and with different fitness goals. You can create a single routine or a range of routines. You can change things when your goals change. That is the beauty of these kinds of exercises.
How can you start adding low impact exercises to your fitness routine?
A personal trainer can teach you how to use low impact exercises to get fit and healthy. The trainer can help you find exercises to meet your fitness goals and keep you challenged.
Set an appointment to meet with Ralph Roberts, a professional personal trainer at the Downtown Athletic Club in Amarillo, Texas. Ralph brings over a decade of athletic experience to each of his clients. He can help you gain the skills and develop the right fitness routines to meet your fitness goals. Contact Ralph today.
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