Staying fit is a lifelong journey. It's not just about losing weight; it's about feeling energetic and strong, staying healthy and creating balance in your life. Exercise can benefit you at all stages in your life, from childhood to your later years, and at every point in between. This includes pregnancy and postpartum.
Working out with a partner has multiple benefits. A partner can help encourage and inspire you. Exercising with others increases motivation and accountability, and it's also safer. This is especially true if you're expecting. In your last trimester, you may be more likely to lose balance, so having someone there is always a good idea.
How Can Working Out With A Friend Benefit Me?
If you want to get fit and stay motivated, group personal training is a wonderful idea. It offers a social setting with lots of personal attention. Here are some ideas for workout moves perfect for exercising with a partner:
A strong core helps prevent back pain and injuries, and improves posture. There are a number of ways you can modify the plank exercise to make it easier or more challenging.
This ballet-inspired move helps strengthen the legs and firm the glutes. It's important to use a sturdy chair (or partner!) for balance. Keeping your back straight, plant your feet firmly and wide apart, then lower yourself as though doing a squat. Raise back up and repeat.
3. One-Armed Rows
Again, with the help of a chair, bend yourself at the waist, supporting yourself with your left arm and knee on the chair. With your back parallel to the floor, pull your right arm back to a 90 degree angle, hold and return to the starting position. Use a 5 - 8 pound dumbbell for this exercise.
4. Bicep Curls
These can be done sitting in a chair or standing. All you need are a set of weights. You can start with 3-5 pound weights and work your way up.
5. Side-Lying Leg Lifts
You can use a pillow to give you added cushion and support. These leg lifts help tighten and tone your inner thighs, and strengthen your core.
There are many other exercises you can do in a group personal training setting or with a partner. Regardless of your current level of fitness, you can start right now.
If you are looking for direction and motivation, consider a personal trainer. Ralph Roberts works with people just like you to help them achieve their fitness goals. Contact Ralph today for a free personal training session or to learn more about group training classes.
Tone up your arms together with Ralph Roberts' FREE 30-Day Arm Arm Challenge!
There’s a lot of controversy around the term “bikini body” these days, especially on social media. But, bodies, just like bikinis, come in all different shapes and sizes.
So how do you get a perfect bikini body? Well, a perfect bikini body isn’t defined by having Britney Spears’ abs, Carrie Underwood’s legs and Kim Kardashian’s rear end.
A perfect bikini body should be about being healthy, comfortable and confident. Don’t strive for perfection. Strive to be happy and healthy. Strive to be the best version of yourself.
That’s my goal at Ralph Roberts Personal Training — to make you feel good about yourself in a swimsuit this summer.
My FREE Summer Slim-down Package includes a variety of low-impact and high-impact exercises that will work every part of your body. What’s so great about these exercises is that you can pick and choose which ones you want to do. Many of them you can even do at home.
Do these exercises at your own pace, but challenge yourself! Grab your significant other, a group of friends or even your coworkers and work out together. After all, the buddy system is one of the most successful workout methods.
Pair this Summer Slim-down plan with a nutritious diet of lean protein, vegetables and good fats to see the best results. Whether your goal is to lose weight, tone up or just feel good about yourself this summer, this workout package will make sure you blow everyone out of the water.
Download my FREE Summer Slim-down package today!
Who isn’t busy these days? It seems like trying to fit even just a 30-minute workout into your schedule is impossible. However, I don’t have to tell you how important it is for you to squeeze some form of movement into your day, every day.
With this Ralph Roberts Personal Training workout, you can get a total-body workout in just 15 minutes! And all you need is a single piece of equipment: a BOSU ball.
What’s a BOSU ball? It’s literally a half ball. One side of the ball is dome-shaped and the other side is flat. It offers a simple, yet versatile platform for a variety of exercises, such as push-ups, planks, mountain climbers, and everyone’s favorite exercise — burpees.
You can even do this workout in the comforts of your own home, but many gyms and health clubs, including the Downtown Athletic Club have plenty of BOSU balls and other workout gear for you to use.
Download my FREE BOSU Ball Guide: 7 Full-Body Moves and challenge your body for just 15 minutes a day. For the best results, pair this workout with a healthy diet plan.
Spring break is finally here, and while you are pumped, you're also concerned about leaving your fitness routine behind. The fact is, it's probably going to be difficult to continue your workout program while you're sipping margaritas on the beach.
That doesn't mean that you still can't challenge yourself with exercises. Here are 8 exercises you can do that fit seamlessly into your vacation itinerary.
1. Strength Exercise
If you're unable to pack your own exercise equipment or don't have access to a gym, you can still get in strength exercises. Just be sure to push yourself with the same intensity as you do at the gym. Incorporate the following exercises into your vacation routine:
One of the keys with this routine is to challenge your body without weights providing added resistance. Slowing down your reps to four to eight seconds each will increase the muscle's time under tension. Or, instead of using your full range of motion, shorten the movement and keep the reps short and fast.
2. Walk/Run On The Beach
Walking or running in sand is not only a great workout, but it also burns more calories than walking on flat ground. Wearing shoes will help prevent shin splints, which can be brought on by walking bhttp://www.ralphrobertspersonaltrainer.com/blog/10-quick-exercises-you-can-do-at-homearefoot for too long.
3. Play Volleyball
Volleyball is fun and it burns calories quickly. Plus, it's a great way to meet other people.
Snorkeling is a great way to enjoy the water and get in some exercise, but it's more leisurely than regular swimming, in which you have more control over the intensity.
Swim laps in the pool or swim around the ocean to burn calories.
Hiking enables you to enjoy nature and sight-seeing, and you'll burn more calories if you add elevation to your walk. Carrying a backpack will provide even more of a challenge.
Whether you are at the lake or the beach, rent a kayak or canoe for a few hours. Work out your arms and soak up the beautiful scenery at the same time.
8. Practice Yoga
If you are at the beach or the lake, could you ask for a more relaxing place to do yoga? Get up early and greet the day with a sunrise yoga session.
Working out with a personal trainer like Ralph Roberts can help take your fitness program to the next level. Contact Ralph Roberts today to schedule a free personal training session.
There's no denying that high-intensity interval training (HIIT) is on the rise. People of all fitness levels can do it, including people who are overweight or suffering from diabetes.
HIIT training involves repeated bouts of high-intensity effort followed by less-intense recovery periods. For example, you could run full speed for a minute, and follow that by running more slowly for two minutes.
The benefits? Well, there are many.
1. You'll Burn More Calories, Longer
One of HIIT's greatest benefits is not only that you'll burn more calories during your workout, but that you'll continue to burn calories for up to two hours after you've finished, too. The total calories burned after a workout are greater than in continuous aerobic training.
2. It's Efficient
If you don't have as much time for your workout for whatever reason, HIIT is an ideal solution. Research shows you can achieve more progress in a 15-minute interval workout than you can by jogging on a treadmill for an hour.
3. No Equipment Needed
A major advantage to HIIT workouts is that you don't necessarily need equipment. Yes, running, jumping, biking and rowing work great for interval training, but exercises like jumping lunges and high-knees work just as well.
4. You Won't Lose Muscle
While steady, long cardio seems to encourage muscle loss, research shows HIIT allows you to preserve your muscles while you lose weight.
5. You'll Stick With It
Many people find HIIT to be more enjoyable than forms of steady state exercise. People report that they get more enjoyment out of continuous, vigorously intense exercise than long, slow workouts.
6. It's Good For Your Heart
A lot of people don't break into an anaerobic zone (where it becomes hard to breathe) during low- or moderate-intensity workouts. On study showed that after eight weeks of HIIT, subjects reported being able to bike twice as long as they could before.
7. It's Challenging
HIIT workouts may be shorter, but you'll be working hard the entire time.
8. You Can Do It Anywhere
Because you don't necessarily need equipment to get in a HIIT workout, you can do it practically anywhere.
9. Increased Metabolism
HIIT has been shown to dramatically increase the production of your human growth hormone. Not only is HGH responsible for an increased caloric burn, but it also slows down the aging process.
10. You'll Curb Your Appetite
Evidence suggests that HIIT can actually help suppress your appetite for longer periods after your workout.
Ralph Roberts uses HIIT to train his clients in Amarillo. Working with a personal trainer like Ralph can help you better achieve your fitness and health goals. Contact Ralph today.
Summer can seem like distant future in the dead of winter and the idea of working on your summer body may seem just as far away. But putting off your summer body workouts can be a big mistake. Starting now is the easiest, safest way to get yourself in shape for bikini season.
Ignore The Hype
There is plenty of information out there about short-term workouts that can get you in summer shape in only a few weeks. But, even if possible, you'll have to drastically change your lifestyle and diet all at once. Meanwhile, the long-term result will likely see you cycling back to less-healthy choices.
Remember: A bikini body is always in season, regardless of the weather.
Starting your summer body workout now rather than changing your life for a whole month is a much more realistic approach. You'll create healthy habits that will be easier to maintain in the long run. Creating that summer body can be hard work, so give yourself plenty of time to spare.
Let's face it, when the weather is less than ideal, it can be easy to hibernate and lose motivation to continue working hard at the gym. Keeping yourself on track can be a challenge, but hardly impossible. Here's some things you can do to keep your motivation level high:
Don't Obsess About The Scale
Some people get frustrated when they don't see immediate results that are obvious on the scale. While it's good to weigh yourself at the beginning (and monitor it from time to time) focus instead on how you look in the mirror.
Bring your gym bag to work. It's too easy to go home after work and head immediately for the couch when the weather is dreary.
Don't Fear Eating
That's right — if you're hungry, eat. Starving yourself can actually slow down your metabolism and inspire you to go on an unhealthy eating binge later. Just keep in mind the kinds of food you are eating and portion control.
Take Advantage Of The Weekend
It can be easy to waste away a weekend winding down from a long week. Make the most of those extra free hours by concentrating on your fitness.
Try A Class
If you feel like you can't motivate yourself on your own, a fitness class might be a perfect fit. You'll share the experience with others and a professional trainer will guide you along.
Working with personal trainer like Ralph Roberts can keep you motivated and on track, too. Contact Ralph at the Downtown Athletic Club in Amarillo to discuss your fitness needs.
TRX suspension training has become one of the most sought-after exercise programs around. It's not hard to see why. TRX training, which utilizes both your body weight and gravity, is a portable, versatile program that works your body's entire core. Using the suspension of two straps, it simultaneously provides strength and cardio training.
Why Should I Use TRX?
The TRX suspension system weighs less than two pounds and can be easily transported from place to place. You can also take it with you when you travel, as it easily fits into a suitcase or carry-on bag. In turn, this takes away the excuse of travel as a reason to interrupt your training program. It also allows you to work out virtually anywhere you want as it can be anchored on hotel doors, trees, wooden support beams — you name it. Moreover, you can get a great workout in no more than 30 minutes.
2. Attacks The Core
Core strength is vitally important for athletes of all levels. The core (your torso) must supply the power to create movement and overcome resistance. TRX actively engages your core through a variety of exercises that can be done at different angles and different intensity levels. In fact, every exercise done with the TRX system works your core muscles.
One of the great benefits of TRX training is that by using your own body weight and gravity, you're able to adjust to your own fitness level. For example, you can increase the intensity level of your workout just by walking yourself closer or further away from the anchor point. This also enables you to keep your heart rate up as you keep moving.
4. Enhanced Balance And Stability
An important element of all athletic movement is a strong foundation. While the TRX is used to isolate body parts, it also forces you to develop your balance by becoming comfortable in less than optimal positions.
TRX allows you to do incredibly effective and efficient full-body workouts by utilizing hundreds of core and stretching exercises. You'll train just like an athlete as you're able to work on speed, agility, balance and cardio.
Working with a personal trainer like Ralph Roberts can be invaluable as you strive to reach your health and fitness goals. Download his TRX workout now!
Created and used by the Navy SEALs, the TRX Suspension Training system is designed with the goal of achieving high-level fitness. It combines the forces of gravity and your body weight, and allows you to perform hundreds of exercises at a level of intensity that fits your comfort level.
TRX is used today by thousands of people at all fitness levels, from everyday people hoping to look and feel better, to members of the U.S. Military and elite athletes.
What Is TRX?
TRX is a full-body strength training workout system that utilizes a person's body weight instead of machines or dumbbells. It's comparable to Pilates and anti-gravity yoga, and is a total-body workout that's centered on your core. It also increases muscular endurance and can be set up anywhere, including in your home or gym.
How Does It Work?
TRX is basically a fitness tool made of nylon with two movable handles. It is attached to a non-moving anchor, like a tree, door frame or special TRX structure, and the handles can be manipulated to target different body parts. Resistance can be either increased or decreased depending on how far or close your body is to the anchor. There are six basic body positions with TRX:
What Should You Expect From A TRX Workout?
Be prepared to start slow as you train your way toward more intense exercises. But most of all, you should expect a total body workout regardless of your fitness level.
Can TRX Be Done At Home?
One of the beauties of TRX training is its portability. It can be done almost anywhere there's an anchor point, including in your home. It's suggested that you first try it in the gym with a trainer to get comfortable with it, as well as learn the proper technique.
Having a personal trainer such as Ralph Roberts work with you as you strive to achieve your fitness and overall wellness goals and produce amazing results. Contact Ralph today.
As you advance further into your exercise program, you'll certainly become aware of various routines that, in many cases, can help you progress while avoiding overtraining and injury.
One such routine, the upper body/lower body split, in which you train different body parts on different days, is a classic routine that has been proven effective by countless athletes. This routine is the most effective for most people, with the exception of beginners, who should focus their early training on full-body workouts.
What Is An Upper Body/Lower Body Split?
An upper/lower split routine is when you train your upper body and lower body in different workouts. These workouts are typically done on different days (usually consecutive). In other words, each body group (upper/lower) is trained on its own individual day.
Why Do This Routine?
The primary reason for separating workouts into upper body and lower body days is that it allows you to train each body part at a frequency range of every three to five days, which is regarded as ideal. Studies have shown that this works best for most everyone beyond the beginner stage.
How Should I Divide My Workouts?
Upper/lower split workouts can usually be divided into a four-day or three-day workout routine.
The 4-Day Routine
The classic four-day routine looks something like this:
Monday - Upper Body
Tuesday - Lower Body
Wednesday - Off
Thursday - Upper Body
Friday - Lower Body
Saturday - Off
Sunday - Off
In the four-day routine, each muscle group is trained once every third or fourth day, which is the ideal range for most people.
The 3-Day Routine
Monday - Upper Body
Tuesday - Off
Wednesday - Lower Body
Thursday - Off
Friday - Upper Body
Saturday/Sunday - Off
In week two of the three-day routine, move your lower body workout to Monday and Friday, while doing your upper body workout on Wednesday.
It's also important to note that the actual days you choose (for either the four- or three-day workout) is up to you. The nice part about the routines listed above is that both give you weekends off.
What Muscle Groups Should I Train On Each Day?
In most cases, your upper body workout would train the following muscle groups: Chest, back, shoulders, Biceps and Triceps. The lower body workout would train these groups: Quadriceps, hamstrings, calves, lower back and abs.
Working with a personal trainer like Ralph Roberts in Amarillo can take your fitness program to the next level. Contact him today to get started on your own personal program.
It may sometimes seem that it’s much more difficult, or even extremely intimidating, to get back into a workout routine after you’ve taken a bit of time off due to illness, injury, vacation, or even a very busy schedule. It’s also extremely easy to lose your motivation and drive, and forget how to dive back into an exercise regimen. Whatever reason you may have for being in a slump, you can bounce back into your workout mode with a few easy steps.
Instead of starting your old routine over again, and getting bored with it, try something new. Find a routine that works for you and makes you happy. Routines you dread will be easier to give up and harder to sustain. If working out with a friend or taking classes excites you, try to do that instead of working alone to reach your goal.
It is extremely important that you don’t try to rush back into a strenuous exercise regimen right away. If you choose to get back into the same routine you’ve tried before, try to slightly modify it. You can then slowly build back up into your old routine, whether you start with a walk to get to a run or lift less weights to add more over time. Make sure to warm up, cool down and stretch during the process to avoid injury.
Don’t Be Too Hard On Yourself
Don’t punish yourself or set high expectations that you might not be able to reach, because it will only be detrimental to you. Let go of your feelings of guilt, and replace them with the excitement of starting over again. This will provide encouragement, as well as help you reach your goals faster.
When it comes to getting back on track to push towards your goals, know that your mindset is everything. In order to have a successful workout routine, you need to change the way of thinking that you may have had in the past. If you struggle with finding the motivation and encouragement to get back up and moving, then you need to treat exercise as part of your daily routine and force it to become a habit. Don’t look for excuses, just start your routine. Once you start, your endorphins will begin pumping, and your time working out will fly by.
If you need a little more help getting back into your workout routine, it may be time to look into hiring a personal trainer or having a custom exercise program developed just for you to use at home or at the gym. Personal trainer Ralph Roberts can provide just the help you need.
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