aFitness


How to make exercise a lifestyle

Posted in From the Expert by afitnessapp on 2012/05/11

For some people, exercise is a breeze.  They decide they want to do something and they do it, but for a lot of people it is not so easy.  I have trained several clients who have gone from no exercise to super exercisers.  Each person was a little bit different, but they all several things in common.

The first step is to not over do it right away.  We all get super motivated at times and think, “I’m going to workout everyday!” but often that can end quickly when you miss just one day.  Instead, start with 3 days a week.  It much less of a looming burden and much more attainable.  After a couple of weeks if you want to do more then go ahead and pick up another day.

Next, have a workout or accountability partner.  This could be a friend, a spouse, or hiring a trainer.  If you tell someone your goals you are much more likely to accomplish them.  Plus, you have someone to let down if you don’t what you said.  Fear of loss or fear of disappointing someone can be a greater motivator than doing something for your own benefit.

As you are developing exercise as a habit, involving your family can help you keep to course.  Whether it is making a game of it with your kids or working out with your significant other, your family is one of the biggest influencers on your decisions.  Use them to help make exercise a lifestyle instead of choosing them or exercise.

The final and most important step is to HAVE FUN!  No matter what you are doing it has to be enjoyable.  For example, if you hate running, but like basketball then playing basketball for your cardio instead of being miserable on the treadmill because you “have to get 30 minutes in today.”  If you are having fun and enjoy what you are doing then you will be much more likely to stay with it and not give up when it gets hard or life gets in the way.

The following post was written by Jason McWalter owner of MCW Fitness in Seattle, WA. Jason is an experienced holistic Personal Trainer and Group Fitness Instructor, specializing in sport specific training and weight loss management. Jason is a Seattle native and grew up playing many sports including soccer, basketball, baseball, football and track. After Jason’s team sport career was over he took up several individual sports. In 2002, Jason won the WABDL world championship for the dead lift. Jason competed in several world championships before retiring from the sport in ’05 to focus on rock climbing, snowboarding, and yoga.

For more information about Jason, visit his company site at http://mcwhf.com/default.html

10 body weight exercises to do when can’t get to a gym

Posted in From the Expert by afitnessapp on 2012/05/10
  1. push ups: the best bang for you buck. Develop your chest, shoulders, triceps and core all at the same time. While maintaining your shoulders over your hands, keep your quads and gluts contracted and pull your belly button to your spine. Bring your chest down to a fist from the floor, then extend your arms back to the starting position.
  2. dips: great for developing your triceps and chest. This can be done off a bed, chair, window seal, or almost any stable surface. With your elbow pointed straight behind you, bed your elbow to a 90 degree angle, then extend your arms while keeping your hips as close to the surface you are pushing off from.
  3. plank: one my favorite isometric exercises for your core. With forearms to the floor, maintain a straight line head to toe and keeping your quads, gluts and stomach tight.
  4. lunges: target your quads, gluts and hamstrings. Start standing straight up, step forward and bend you knees until both are at 90 degrees while maintaining good posture (chest up, shoulders back, stomach tight). Then return to the starting position and switch legs.
  5. wall sit: really burns the quads. Sit against a wall with you knees at 90 degrees for 30 seconds. As your quads start to burn and shake stay focused on the task at hand remember, “it’s only 30 seconds”
  6. squats: another quads, gluts and hamstrings exercise. Start with your feet shoulder width apart and sit your hips back as if you were going to sit in a chair. While keeping your back flat, bend your knees to at least 90 degrees and then stand stand back up without rounding your back.
  7. twists: awesome rotational exercise. Sit on the ground with your knees bent. Lean back and twist your torso side to side. You can make this harder by leaning back more, lifting your feet up or adding a weight.
  8. side bridge: great isometric exercise for your obliques. Feet stacked, forearm to the floor. Keep your body straight and your shoulder open.
  9. pull ups: this is the hardest one to pull off at home, but if you can find a good place (maybe door frame) it is best way to develop your lats and biceps. From a dead hang pull your chin up past your hands.
  10. flutter kicks: perfect for target your lower abs. Lye down on the floor and with a flat back and strait legs move your feet up and down without letting your heels touch the floor.

The following post was written by Jason McWalter owner of MCW Fitness in Seattle, WA. Jason is an experienced holistic Personal Trainer and Group Fitness Instructor, specializing in sport specific training and weight loss management. Jason is a Seattle native and grew up playing many sports including soccer, basketball, baseball, football and track. After Jason’s team sport career was over he took up several individual sports. In 2002, Jason won the WABDL world championship for the dead lift. Jason competed in several world championships before retiring from the sport in ’05 to focus on rock climbing, snowboarding, and yoga.

For more information about Jason, visit his company site at http://mcwhf.com/default.html

Exercise of the Day – Bicept Tuesday, May 8th

Posted in Exercise of the Day by afitnessapp on 2012/05/09

Exercise of the Day - Bicept Tuesday, May 8th

Step 1
Standing straight up and holding a dumbbell in each hand and at arm’s length. Place your elbows close to your body and the palms are facing forward. This will be your starting position.
Step 2
Keep the upper arms stationary while you curl the weights. Continue to raise the weights until the dumbbells are at shoulder level. Hold this position for 2-3 seconds.
Step 3
Slowly lower the dumbbells to the starting position.

Tips for eating healthy when traveling

Posted in From the Expert by afitnessapp on 2012/05/09

Like many people, I love to travel. I am a huge rock climber and will take everyone opportunity to leave town or country to go climbing. At the same time I am also a health nut. When you are on the road and away from your normal eating habits it can be hard to always eat healthy. The best way to make sure you get a good meal in is to bring it yourself. Often when I go climbing for the weekend, I will make a bunch of food before I leave and throw it in a cooler to eat on my trip. For example, on my last trip to Smith Rock in Oregon, I made a couple of bean and cheese burritos the night before for my lunches. Then I brought salomon burgers, eggs, fruit and veggies for the burgers. This way, it was just like barbecuing at home. For a half day drive or less, this a great way to make sure you can eat the food you like without having to navigate a menu.

However, you can’t always bring your own food, especially when you are hopping on a plan somewhere. When I am staying at a hotel or in a hostel, I try to get to a grocery if possible. This way you have the most control over what you are eating. Even if you don’t speak the language you know what the food you like to eat looks likes. If you do end up going to a restaurant here are some ways to help keep a healthy choice stay that way. If you order a salad, ask for the dressing on the side. That way you can have enough to enjoy the salad without it being soaked in dressing. Take your time when you eat. Set your fork down in between bites and take a sip of your drink. This will allow to you digest your and feel full when you are actually full. That way you don’t end up over eating due to eating so fast your stomach doesn’t realize it is full. These two easy habits help me maintain my healthy lifestyle whether I am on the road or eating at home.

The following post was written by Jason McWalter owner of MCW Fitness in Seattle, WA. Jason is an experienced holistic Personal Trainer and Group Fitness Instructor, specializing in sport specific training and weight loss management. Jason is a Seattle native and grew up playing many sports including soccer, basketball, baseball, football and track. After Jason’s team sport career was over he took up several individual sports. In 2002, Jason won the WABDL world championship for the dead lift. Jason competed in several world championships before retiring from the sport in ’05 to focus on rock climbing, snowboarding, and yoga.

For more information about Jason, visit his company site at http://mcwhf.com/default.html

5 Benefits of having a Personal Trainer

Posted in From the Expert by afitnessapp on 2012/05/08
  1. Accountability:  Having someone to disappoint when you don’t so up is huge.  For so many people just getting to gym is the hardest part, having an appointment on the schedule helps a lot. Also, your trainer will ask you what you did since your last session and not wanting to let your trainer down helps keep you going the rest of the week.
  2. Goal Setting:  Having goals is really important.  However, just having a goal is not always good enough.  A trainer can help you develop SMART goals.  Specific, Measurable, Attainable, Realistic and Timely.  This allows you to breakdown a big goal into realistic, attainable steps that can be specifically measured in a timely fashion.
  3. Motivation:  Trainers motivate their clients in many ways.  Whether it through challenging exercises, advice, encouragement, tone or physical appearance they can keep your track and wanting more.
  4. Overload:  Have you ever felt sore after working?  Have you ever had some workout with you and said, “there is no way I would have done that on my own!”?  Have you ever had someone spot you for one or a couple more reps?  If you answered yes to any of those questions then you have experienced overload.  Overloading your body is an essential part of getting stronger, faster, gaining muscle and losing fat.  Your trainer will make sure you experience this on a regular basis in order to achieve your goals as quickly as possible.
  5. Results:  The greatest benefit to having a Personal Trainer is achieving the results you want.  Through accountability, motivation, goal setting and overloading your body, your trainer will get you the results you are looking for and have not been able to achieve on your own.  As a Personal Trainer, even I have a trainer.  I too need someone to push me to continue to improve myself and take my game to the next level.

The following post was written by Jason McWalter owner of MCW Fitness in Seattle, WA. Jason is an experienced holistic Personal Trainer and Group Fitness Instructor, specializing in sport specific training and weight loss management. Jason is a Seattle native and grew up playing many sports including soccer, basketball, baseball, football and track. After Jason’s team sport career was over he took up several individual sports. In 2002, Jason won the WABDL world championship for the dead lift. Jason competed in several world championships before retiring from the sport in ’05 to focus on rock climbing, snowboarding and yoga.

For more information about Jason, visit his company site at http://mcwhf.com/default.html

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Posted in Uncategorized by afitnessapp on 2012/05/07

Don’t Be That Guy

Posted in Uncategorized by afitnessapp on 2012/05/07

Kettlebell Press Between the Legs

Posted in Exercise of the Day by afitnessapp on 2012/05/07

Kettlebell Press Between the Legs

Step 1
Start with the kettlebell beside your right leg and assume a comfortable stance.

Step 2
Bend over with your butt out and back flat and pick up the kettlebell

Step 3
Pass the kettlebell to your opposite hand behind your legs, and then pass it back to the other hand in front of your legs. Keep passing it from one hand making a “W” shape. Repeat steps for more repetitions.

Exercise of the Day – Lower Body Sunday, May 6

Posted in Exercise of the Day by afitnessapp on 2012/05/07

Exercise of the Day - Lower Body Sunday, May 6

Step 1
Pick up a barbell with a wide grip and stand in a wide stance. Raise the weight over your head

Step 2
Drop down into a deep squat as far as you can

Step 3
Hold this position for 2-3 seconds and the return to the starting position

Exercise of the Day – Shoulder Saturday, May 5

Posted in Exercise of the Day by afitnessapp on 2012/05/07

Exercise of the Day - Shoulder Saturday, May 5

Step 1
Pick up a pair of kettlebells and with normal stance bend over parallel to the floor with the weight hanging down to your feet

Step 2
Raise the weights until your arms are parallel to the floor. Hold 2-3 seconds

Step 3
Return to the starting position

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