Everyone makes New Year's Resolutions, but many people unfortunately fall off the wagon before the year barely begins! If you're the kind of person that doesn't enjoy exercising but you have some weight loss or fitness goals, consider working with a personal trainer. It's hard to get motivated to slip on those sneakers or climb on that treadmill, or even harder, get to the gym when you're busy and have plenty of excuses not to! That's where a personal trainer comes in.
What’s so great about a personal trainer?
When you start working out with a personal trainer, you make yourself accountable. You are paying someone to help you complete your goals, so you may as well show up, right? Treat your personal trainer as any other important appointment that benefits your health. It's also a good idea for beginners not to jump on a piece of exercise equipment without knowing it's the right one for you. A personal trainer tailors and customizes a program for your own skill level, goals, and needs so you know you're doing the workout you should be doing.
Is personal training hard?
Personal trainers challenge you. If you think of exercise as boring, think again. A personal trainer constantly changes it up to make every session unique and fun, so you never have the chance to get bored. You stay engaged and active in the workouts. Working out with a personal trainer means you have made a commitment to not only stick to your New Year's resolutions, but a lifetime of healthy living.
Is personal training safe?
Personal trainers are highly trained professionals. They know how to exercise safely, even if you've never done anything more strenuous than walk across a parking lot. They can teach you how to work out at home when you can't get to the gym. They can help you with a special condition, such as a sports injury, or the best exercises if you have arthritis or muscle issues. A personal trainer also helps keep you safe at the gym. You may think some of the equipment looks a little scary, but a trainer takes the fear away by showing you the proper way to use it to your own benefit. A personal trainer gives you what an exercise class or regular gym situation can't give you-personal attention. And, all those endorphins will make you feel great!
Who should I hire for personal training in Amarillo, Texas?
If you are looking for a personal trainer in Amarillo, Texas to help you jumpstart 2014, enlist me, Ralph Roberts, a highly trained pro who wants you to be healthy, fit, and feel confident this year. I make every workout plan unique, and I’m genuinely passionate about your health and fitness. Contact me today to schedule a personal training session.
The medicine ball is an incredibly versatile piece of exercise equipment that can give you a full body workout. You can use it to tone and strengthen every area of your body. Most gyms now have a good selection of medicine balls. They come in all different weights and sizes. Some even have handles for a better grip and an even wider range of exercises.
How Do I Use a Medicine Ball?
Unlike dumbbells, medicine balls are meant to be thrown; hey won’t get damaged if you drop them. Throwing a medicine ball will help develop explosive power in your arms and upper body. The medicine ball can be used to develop each part of your body.
Upper Body: There are a number of quick and easy exercises that you can do with a medicine ball that will strengthen your arms and shoulders.
One of the best is to hold the ball straight out in front to you with both hands, one on top of the ball and the other on the bottom. Move the ball as far to your left side as you can without twisting your body. Return to center and then move the ball to your right side. Do as many reps as feels comfortable. This is also a great warm up exercise.
Using the medicine ball for pushups is also a good exercise for the chest. Simply place the ball on the floor and put both hands on it. Perform a pushup as usual. The instability of the ball will help develop your muscles.
Lower Body: Adding a medicine ball to your lunges will help develop your glutes and quads. Simply hold the medicine ball close to your chest with both hands. Perform your lunges as usual. Make sure you do them slowly so you can really feel the stretch.
The medicine ball jump is another good exercise. Hold the medicine ball in both hands and then jump. You can either jump in the air as high as you can or jump onto a solid object like a jump box.
Your Core: As stated before, medicine balls are made to be thrown and one of the best core exercises let you slam it into the floor. Stand with your feet shoulder-width apart. Bring the medicine ball up over your head with both hands. Once it is above your head, slam it down on the floor as hard as you can. Just be careful that the ball doesn’t bounce back and hit you.
You can also use a medicine ball and exercise ball together. Lifting the medicine ball while stabilizing yourself on an exercise ball is a great core workout.
If you are looking for a certified personal trainer to help you with your workouts, contact me, Ralph Roberts and set up a training session. I can tailor an exercise regimen just for you.
Exercise, or resistance, bands have been around for decades in the fitness world. They offer an easy way to do strength training without the need to access hand weights or weight machines. Many people add them into their everyday routine for a bit of challenge or a change of pace. They are great options for people who travel and want to take a workout with them on the road.
Fitness bands act much like rubber bands. They offer resistance when you try to stretch them out. This resistance offers your muscles a workout when used during exercise.
What Kind of Exercises Can I Do With Exercise Bands?
You can easily do dozens of exercises with these resistance bands. Here are a few to get you started. Go for about 10 reps on each:
Exercise bands are great for working out just about every part of your body. If you want to learn how to use them effectively, you can get help from a certified personal trainer. The trainer can help you learn to use the bands properly and teach you a variety of moves to help you get fit.
For help getting an exercise band routine going, get in touch with me, Ralph Roberts. I am a personal trainer at the Amarillo Downtown Athletic Club with several years of experience. Contact me today to schedule a personal training session.
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A common question trainers hear is "How do I know how much weight I can lift?" The answer to this question depends on many factors. It is important to discuss this with a professional personal trainer because 1) lifting too little weight will not give you the results you want, and 2) lifting too much weight can cause injury.
What Determines How Much Weight You Can Lift?
The amount of weight a person can lift depends on a few factors:
Weight - A 200 lb man can usually lift more than a 125 lb woman.
Height - This works much the same as size. A 6'0" person can usually lift more than someone who is 5'2".
Fitness Level - Take two people, about the same size and height. One is in decent physical condition while the other is in poor physical shape. In most cases, the person in decent physical shape will be able to lift more than the person who is in poor physical condition.
There is no single formula for determining how much weight you can lift. It depends on what you can do and what you can't. Experimentation can tell you how much weight you can lift safely.
You will need access to a stand of free weights to do this.
Pick up a weight that you think you can lift for about 10 reps.
It won't take long before you will find a weight that is still challenging at 10 reps, but not making you strain after only a couple of reps.
After working out a bit, you may find that the weight that was once a challenge is now easy. That is the sign that you need to go up to the next heavier weight to keep your muscles challenged. If you reach that point, give yourself a pat on the back because you have toned you muscles significantly.
Who Can Advise Me on Weightlifting?
Before you begin using weights, consult with an experienced Downtown Athletic Club personal trainer, such as me, Ralph Roberts. I can help you learn how to use weights safely and which exercises will give you the best results. Safety is very important to me. Contact me today to find out more about designing a workout regimen just for you.
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Whether you have an injury that flares up or simply suffer from muscle aches in your lower back, don't rule out exercise. You may think that exercise will make your back hurt more, but that’s not true. Continuing to exercise will make your back feel stronger and movement can even ease muscle pain. You simply have to do the right exercises for your back to prevent injury.
When it comes to exercising a bad back, it's important to keep workouts low impact. Simple yet effective exercises include walking and swimming. These activities keep your body moving. If you are walking, stop at half an hour each time. Swimming is a great exercise for your whole body, not just your back.
Have you ever tried yoga? Yoga is made up of stretching movements and poses, and helps unknot a hurting back. The fluid movements create flexibility, and yoga is perfect for all skill levels. In fact, daily activity ranging from 15-30 minutes is recommended for bad backs. This keeps your back from becoming stiff. Even something as simple as stretching makes your back feel better in the long run.
The most important thing to remember when you are exercising is to make sure you spine is supported, and never place too much impact on your feet. Both of these factors contribute to a back in pain, so be mindful. Avoid exercises like sit-ups, toe touches, and even jogging, which can zero in on a bad back and jar the back and spine, causing more pain. People with back pain should skip contact sports like soccer, which strain the back. Some low impact options that are back-approved include using an exercise ball and the stretching routines of workouts like Pilates.
Personal Training in Amarillo, Texas
If you'd like to start an exercise regime and you have a bad back, it can be confusing to know where to start. You don't want to do anything to hurt your back or cause even more problems, so you need a specialized workout. That's where a personal trainer comes in. A personal trainer like me, Ralph Roberts, can create an effective workout for you that helps your back feel better, and is low impact enough not to cause back pain.
Strengthen your back and get healthy with a custom tailored workout just for your needs. I will create a program for you to make workouts safe and pain-free. If you have had an injury and want to help move past it and get stronger, a personal trainer is the perfect companion for you. Nationally certified and experience, I will help you get in shape without sacrificing your back. Contact me today to schedule a personal training session.
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When you think of group fitness, you probably envision aerobics classes or Zumba gatherings. That is what you will get when you sign up for a regular fitness class at the gym or athletic club. However, they are not the only option available. Many personal trainers offer group training as an alternative or addition to one-on-one sessions. The exercises and mentality is very different from regular fitness classes.
What does a group training session with a personal trainer involve?
A group training session offers the benefit of working with a personal trainer while also getting the challenge and competition of working out with a group. The trainer will set up a time for several clients to meet at the fitness center. The trainer will set up a group of exercises that the clients will revolve through during the session. Each person can work at their own pace and fitness level. They get the benefit of trainer time with the added fun of working out with others.
What kinds of exercises will the trainer use?
Each trainer has his or her own preferences for exercise routines. For a group session, the trainer may set up stations where one or two people can work out at a time. Here are a few examples of the exercises the trainer might put into the circuit:
What other benefits do you get with a group training session?
Exercising in a group offers plenty of benefits outside of what you might think:
Working out one-on-one with a trainer will prepare you for the group session. If you are interested in getting started, whether it be solo personal training or in a group, contact me, Ralph Roberts. I bring plenty of passion and over 10 years of health and fitness experience to the Downtown Athletic Club.
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Exercise balls are a fun, great way to exercise your body, especially your core. Exercise balls come in different sizes. On the right ball, your knees will be bent at a 90 degree angle when you sit down on it with your feet flat on the floor. If you are a beginner learning to balance on a ball, brace it with rolled towels or pillows. Exercise balls can be utilized in a variety of exercises. Here are our Top Five.
5 core exercises on an exercise ball
Personal trainer Ralph Roberts can help you perfect exercise ball workouts. Once you get the hang of it, you can do the ball workouts at home as part of rotational training that exercises every part of your body. If you have questions about how to use an exercise ball or are interested in personal training sessions that employ an exercise ball, contact me today.
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Beat the workout blues by using the buddy system during the holidays. Did you know it's easier, more fun (as well as more motivating) when you work out as a twosome instead of alone? Using a personal trainer has many benefits, and one of those is the fact that you can work out in a pair or as a group. Help each other stay fit throughout the tough holiday season, and keep each other on track to meet your fitness goals.
The Power of Motivation
Ever had those mornings when pulling on your sneakers seemed like a daunting task, so you just roll over and go back to sleep, knowing you should be hitting the gym instead? A workout buddy can help get you to the gym and working out like you should. An exercise partner helps keep you accountable, and helping each other goes a long way when you have fitness or weight loss goals. Everything is better when you have a partner and you don't have to go it alone, especially if you don't really enjoy working out. Whether it’s your spouse, boyfriend or girlfriend, friend, sibling or roommate, we can all work together to meet your fitness goals.
Having someone to exercise with makes the time fly faster, and before you know it, the workout is over. Help each other through the rough parts, and keep each other motivated with encouragement throughout the days and weeks. If you're not sure what to get a friend or family member for Christmas but you know they are interested in pursuing a healthier lifestyle, add your friend to your personal training membership for a few sessions and see if they like it. If they do, you may have a workout buddy for life! Once they see the results they get using a personal trainer, it's hard to quit, especially when holiday weight sets in.
Personal Training in Amarillo, Texas
Professionally certified trainer Ralph Roberts offers pair and group sessions for personal training. I can help you and your workout buddy get healthy and fit for the New Year, and you won't have to worry about another year of breaking your resolutions to lose weight or add muscle tone. Personal training sessions are perfect for beginners, and offer low impact workouts designed for your needs and skill level. Each session is customized just for you, and you'll also get tips on eating right, staying healthy, and committing to long term fitness goals that will create healthy lifelong habits.
If you're planning a journey to better health and fitness, take a friend along for the ride. Exercise is more fun with a friend, and an exercise partner keeps you from those mornings that you'd rather stay in bed. Contact me today to schedule a personal training session.
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Having a hard time unplugging your kids from their PlayStation and living a more active lifestyle? If you have children that tend to shy away from sports or are not naturally athletic, they can still enjoy moving their bodies and learning lifelong habits about living a healthy lifestyle. Exercising and playing sports in a group setting builds confidence, friendships, and helps kids get off the couch and burning some positive energy in a social and fun atmosphere. Group personal training sessions for kids begin at elementary ages and go up to teenager sessions.
What are the workouts like?
The workout sessions aren't just the run of the mill, boring training sessions that your kids may imagine when they think of exercise. Group training forms teams and lets kids play and exercise in a group, and exercises are built specifically for younger age groups and geared towards children, so there are no weights to lift or any type of machines used.
Did you know that habits you build as a child stay with you your whole life? So why not help kids learn about taking care of their bodies now and get them started on the right path to a healthy, long life? Studies have shown that kids who get exercise exude more confidence, feel more sure of themselves, and do better in team situations than kids who don't join an active group, such as a personal training group. For kids who don't excel at sports, they may think there is not a way for them to live an active lifestyle, so personal training sessions meant for kids who aren't athletic is the perfect solution.
Getting kids off the couch isn't just about being healthy; it's also about embracing socialization, learning how to cooperate and be part of a team, and be comfortable and sure of themselves in a group situation. There are also perks for parents; you don't need to be a member to sign your kids up for personal training sessions.
Contact Personal Trainer Ralph Roberts
Let personal training group sessions help your kids build confidence, energy, self esteem, and an overall healthy way of living by contacting me to get your whole family on the right track for the new year. A certified personal trainer at Downtown Athletic Club, I have been in the health industry for several years. Contact me today to discuss group training options for your children.
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