Finding time to exercise can be tough for anybody. We live in a busy world. Working moms are even more pressed for time. Between hours on the job, taking kids to and from school and other activities, it can seem impossible to set aside time for yourself to do anything but sleep.
How Can I Find Time To Exercise?
Unfortunately, it can be hard to find time for exercise, but you can make time. Making exercise a priority and keeping yourself motivated are the keys.
It is helpful to be clear on what you are hoping to accomplish with your workouts. Do you want to lose weight? Get stronger? Get healthier? What are your specific goals? With that clear, what types of activities will get you there fastest? For busy people, it is important to create a workout that is efficient and effective so that no time is wasted.
When Should I Schedule My Workout?
The best time to schedule your workout is when you are most likely to do it. If you are one of those people who has to write everything down and pencil it in, then make sure you put your workout in your planner.
Many people find they are most successful getting their workout done in the morning. Some hit the treadmill, the gym or head out for a walk on their lunch break. If you have kids in some type of after school activity, that may be a good time to get in some exercise. The key is to find your ideal time and make the most of it.
Don't feel that you have to get in an hour-long workout every day to be successful. You risk setting yourself up for failure that way, and are more likely to just hang it up.
Even fifteen minutes of physical activity on a daily basis makes a difference. Set realistic weight loss goals, and celebrate even small victories. If you found time in your day for a ten minute brisk walk, or lost one pound, then you have accomplished something.
If you have days when it is just not possible to exercise, don't beat yourself up. This is counterproductive, and actually increases the likelihood that you will give up.
Should I Use A Personal Trainer?
If you are looking for the most efficient way to get results, and you need a bit of direction and motivation, a personal trainer is your best bet. Ralph Roberts at the Downtown Athletic Club has years of experience training people to achieve their fitness and weight loss goals. He can create a custom workout for you based on your goals and schedule, and support you along the way.
Even if you have a gym membership, there are times when you are going to need or want to work out at home. If scheduling means you can only make it out a couple of times a week, you can still maintain an effective workout schedule at home.
Do I Need Equipment To Work Out At Home?
No, you don't. There are plenty of exercises you can do at home that don't require any special equipment. Body weight squats, push ups and lunges are effective moves that can get you in great shape. Add the calorie-burning power of mountain climbers and burpees, and you are good to go. There are some items that are good to have, though.
Keeping one or more of these items will help you vary your workout and add difficulty. Here are five items that should be in your house:
1. Free Weights
Simple, affordable free weights are great for working out your arms, chest and shoulders. You can have one set, or several in different weights.
2. Resistance Bands
As an alternative to hand weights, or in addition to, resistance bands are a great way to increase strength and balance without a bunch of heavy equipment. In fact, resistance bands are not only ideal for home use, but are great to take on the road, too.
3. Yoga Mat
Even if you don't practice yoga, a mat is an ideal place to perform many of the exercises in your routine. However, yoga is a great way to stay flexible and strong in between trips to the gym.
4. Physio Ball
Wonderful for working the core and building balance, a physio ball is a good addition to your home fitness arsenal. Adding the ball to even the most basic moves creates a different level of challenge. For example, a simple crunch engages the core muscles in an entirely different way, making the exercise much more effective.
5. Jump Rope
Jumping rope is a great way to get in some good cardio at home. Perfect for rainy days when you don't want to go outside for a run. Jump rope blasts calories and it's fun, too. Not only that, but they are inexpensive and take up almost no room. They are another item that can be packed for exercise on the go.
As you can see, you don't need to invest thousands of dollars in equipment to get a good home workout. Contact Ralph Roberts, a certified personal trainer who can custom design a workout plan just for you.
The older you get, the harder it becomes to lose excess weight. We all hear about popular diets that celebrities undertake in order to shed pounds, and through magazines, the media, and other sources, we may see bread and carbs as the ultimate evil when it comes to losing weight. Is banning bread the answer to weight loss and overall health, or are we too quick to jump off the bread bandwagon, foregoing the benefits of grains?
How Bad Is Bread For You In All Actuality?
Eating bread may not be as bad as we are led to believe. In fact, bread has lots going for it. What are some of the reasons you shouldn't push away the bread basket next time you head to a restaurant? For starters, bread is packed with fiber, which is essential at keeping our systems regular and healthy. Bread is good for your heart, and loaded with B vitamins, which are great sources of energy. Then there is the obvious: bread is a carb, and carbs fuel our bodies with energy.
Bread Isn’t Just Bread
Not all breads are created equal: a slice of processed, white bread will not have as many health perks as a piece of whole-grain bread loaded with nuts and seeds. When you go to purchase bread, opt for breads that have a higher fiber content (at least 3 grams per serving) and contain more whole grains; no white bread. Healthy bread may cost more, but its benefits are worth the extra buck.
Don’t Cut Bread Out Completely
Cutting out bread completely may deprive our bodies of necessary nutrients. It's best to consume healthy breads moderately, and avoid loading bread up with too many high-fat toppings, including mayonnaise, cheese, butter, and other fattening extras in order to keep bread healthy. It's recommended that you eat 6 ounces of grains per day, with at least half that amount in whole grains. Keep in mind that some items may contain more servings, such as a large bagel.
Another trick to staying slim and enjoying bread is to opt for the newer, thinner versions of traditional favorites like bagels and English muffins. Called bread "thins," these healthier servings offer fewer ounces per piece, so you could consume more healthy grains per day and not blow your whole serving amount in one meal.
Eating a healthy, low fat diet is only one part of the process when it comes to having a fit, strong body. Working out is the other part, and if you're not sure what to do, let a personal trainer be your guide. Ralph Roberts is a Certified Personal Trainer, and he can help you customize a personalized workout designed to target your needs. Ralph Roberts can help you come up with a workout plan, even if you're short on time.
Getting fit obviously involves burning some calories. For some people, there are certain cardio machines that are simply more enjoyable to use when they're working out. For other people, the whole goal is to find a machine that will put those calories on the fire and burn them away. If you fall into the latter category, I have some great news: I've delved into the world of cardio equipment to deliver some information that will help you make those calories cry.
As a personal trainer, my goal is to help you understand the benefits of cardio equipment, get you in shape, and help you to feel fit. If you have questions about how certain machines affect your body, or if you want to know more about my services, feel free to contact me! I'd love to learn more about you!
The correct way to exercise has been a hot debate topic for decades. New and improved methods are constantly available, and experts are always promoting the newest trends. Everything from seven-minute workouts to hour-long programs has bombarded our society. So how do you know which methods really work? How long is long enough to exercise?
Half An Hour Gets It Done
If you’ve been busting your tail in the gym for hours at a time, but not seeing the results you want, it could be because new research has shown that high-intensity, short workouts are actually more effective than longer, less intense workouts. According to this research, 30 minutes a day is all you need to improve your health and change your body.
Many people are excited to hear the news that longer doesn’t equal better when it comes to exercise. After all, we’re a busy society. Between work, family time, and extracurricular activities, you may have been avoiding exercising because you couldn’t find the time. But instead of carving out two hours each day, you only need to find half an hour in your schedule.
Intensity Is Key
The important thing to remember when you’re doing a 30-minute exercise routine is that it will only work if it’s high-intensity. In other words, shorter doesn’t mean easier. To get the best results, you have to give it all you’ve got for those 30 minutes, and then you’re done for the day. The workout you choose should really get your heart rate up and should leave you sweating and panting. If it’s doing that, then you know you’re effectively working to better your health.
Where Can I Learn More?
If you’ve been struggling with your weight and nothing has helped, or if you simply want a little motivation, consider partnering with a personal trainer. Nationally certified personal trainer Ralph Roberts can be found at the Downtown Athletic Club in Amarillo. He offers personalized training programs for clients in the Amarillo, Canyon, and Texas Panhandle areas, as well as people who don’t live in West Texas.
Are you looking to be challenged and encouraged in your exercise endeavors by a professional who will ensure you’re completing each step appropriately in order to avoid injury? Do you want to work with someone who truly cares about your progress? If you answered yes to either of those questions, then you would be completely satisfied with Ralph Roberts’s services. Contact him to set up your first session.
If you’ve been working out for some time, you may be wondering when it’s time to start increasing your weights. If you have specific fitness goals, and you haven’t reached them yet, then the only way it’s going to happen is to continue to challenge yourself.
How Do I Know It Is Time To Increase My Weights?
There are a few good clues that tell you it’s time to level up. One clear sign is that you go through your workout routine easily. When you first start working out, you struggle a bit. Well, if you have been breezing through your routine with little effort, then it is time to increase the challenge. If you don't, you’ll notice you aren't making any progress. This is the next clue. If you have been working out diligently, but you aren't getting anywhere, then you most likely need to increase your resistance.
How Do I Increase My Weights?
The key is to go slowly and steadily. You don't want to increase them more than 10 percent at a time, or right around that. Keeping your increase increments small reduces your chance of injury. If you have increased your weights a couple of times and are feeling comfortable, the next step is to increase your reps by a few. When you are comfortable with that, then increase your weights again.
As you increase weight, you will begin to see a noticeable difference. The increase doesn't even need to be that drastic. Even a ten pound increase can make a difference. The key is to keep yourself challenged and just a little bit out of your comfort zone.
Should I Use A Personal Trainer?
If you are concerned about your lack of progress, or you are a beginner and don't quite know where to start, a personal trainer can help. Just showing up at the gym and trying to go it on your own can result in a less than effective workout. If results are important to you, then you will want a workout routine that is custom made for you, with your goals in mind.
A personal trainer will sit down with you, assess your current levels of fitness, your lifestyle and routine, and your weight-loss or other fitness goals. With that information, he will create a plan that is right for you. In addition, you will also get nutrition counseling, and a partner in fitness that can encourage you and help keep you motivated. If you are looking for a personal trainer, contact Ralph Roberts at the Downtown Athletic Club in Amarillo.
It is surprising how often people underestimate the role food plays in how they feel, look and perform. Food fuels our bodies, and our brains. Given the proper fuel, we will feel physically better, mentally better and even emotionally better.
If you are planning on working out or engaging in other demanding physical activities, your body needs to be fueled up with the right nutrients in order to perform its best, and to aid in recovery.
Here are some of the best pre-workout snacks to get you going:
You may have to play around with the right snack combination and amount to find out what works best for you. The timing of your workout may influence your snacking. If you workout in the morning, you may want a bowl of oatmeal and a banana, or a veggie omelet. If you workout after a day at the office, or in the evening, you may want something even lighter.
Should I Fast Before A Workout?
Some people like to fast before a workout. The risk here is that you may end up burning muscle, not fat. Not only that, but you may not be able to sustain a high-endurance workout on an empty stomach. Maintaining an overall healthy diet every day will help you keep up your energy levels so you can stay physically active, which will in turn make you more energetic overall. If you eat erratically, and don't get the right combination of nutrients, you will feel sluggish and less likely to work out.
Can A Personal Trainer Help With Nutrition?
In addition to providing valuable exercise plans and tips, a personal trainer can also educate you on nutrition. He can work with you to create a meal plan based on your goals and current level of fitness. Ralph Roberts works with people of all fitness levels to help create a fitness and nutrition plan that gets results. Find Ralph at the Downtown Athletic Club in Amarillo.
Pregnancy is a beautiful thing. The process of growing another human being inside your body is amazing, and women all over the world feel blessed to have this opportunity. However, after the endorphins of the birthing process wear off, many women are left to feel less than beautiful. While the entire pregnancy and birth process is the most womanly thing you can do, most women feel anything but feminine once the reality of sleepless nights and spit up-covered clothes sets in. While the sleeplessness and spit up probably won’t go away for a while, one thing you can do to take back some control in your life is exercise.
Benefits Of Postpartum Exercise
Whether you’re concerned about your appearance, or just want to feel strong, exercising after you’ve had a baby is the best way to feel better about yourself. It’s something you can do for you, instead of one of the million things you’ll be doing for another human being now that you are a mother. Aside from the health benefits, exercise is a great way to boost your mood. Even if you’re not feeling up to it, once you’ve accomplished it, you will be in a better mood. That’s because exercising releases endorphins, which are natural mood-enhancers. This is important since those first few months can be emotionally draining. Doing a little something for yourself is vital to keeping your sanity.
Importance Of Safety
You may be tempted to jump right back onto the hard-card workout wagon, which is not the best idea. Over the past nine-plus months, your body has undergone changes you don’t even know about. As a woman, you endure more than you even realize as you play host to a growing infant.
The first thing to do before beginning any exercise program is to get the OK from your doctor. Once you have that, remember to start slow and work up to your pre-pregnancy level. If you’ve had a C-section, it’s even more important to take things easy in the beginning. Walking is always a great place to start, as well as those prenatal yoga videos you purchased during your pregnancy with all intentions of doing them every day. Anything that was safe during pregnancy is safe after, as long as your doctor has given you the go-ahead and hasn’t mentioned any specific moves you should avoid.
Hiring A Personal Trainer
If you’re unsure of the best way to start your exercise routine, or you simply want more advice on how to get your pre-baby body back, consider hiring a personal trainer. Ralph Roberts of the Downtown Athletic Club in Amarillo offers custom workout plans. Give him a call to find out more.
Have you ever wondered why someone might choose personal training as a career? While everyone has their own individual experiences and interests in this field, most trainers have three things in common: A love of health and fitness, a desire to help people achieve their goals, and inspiration.
Often, the trainer has come into the field as a result of being inspired by one or more people who influenced their journey. Personal trainer Ralph Roberts is no exception. He cites the following three personalities as major influences in his career choice.
Chris has been an ACE certified coach and trainer for over two decades. She radiates health, fitness and enthusiasm. Like most personal trainers, she gets a deep sense of fulfillment from helping people look and feel their best. She has a down-to-earth personality and approach that makes her likable and effective. She has a huge fan base of people who have achieved amazing results with her help.
Todd is more than just a personal trainer. He is a performance coach, motivational speaker and an author. His passion for helping others is evident in everything he does. He has trained a number of professional athletes, and has won the ACE/IDEA personal trainer of the year award on two occasions. Todd takes a multidisciplinary approach to his training, including nutrition education, massage therapy and a variety of other techniques to help his clientele achieve their goals.
You may already be familiar with this star-level trainer if you’ve ever watched the show "The Biggest Loser." Although he has been training for years, his career really launched with his appearance on the show. In addition to that, he has made appearances in other shows, has created several programs and authored a book. Dolvett's passion for what he does is infectious, and he continues his one-on-one coaching with clientele that includes other personal trainers and a number of celebrities.
What all of these trainers have in common is their commitment to bringing results that change people's lives. Not just physically, but mentally as well. Ralph Roberts shares the sense of commitment to quality and constant improvement with these trainers. He continues to develop training plans that bring about long-lasting results, and places a high priority on providing the best possible experience for his clients. He has been helping his clients achieve their fitness goals for years, and he can help you, too. You canfind Ralph at the Downtown Athletic Club in Amarillo.
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