Tag Archives: healthy lifestyles

New Study Shows The Benefits Of Working With A Personal Trainer

20150625_151816  Over the course of my career in fitness, it has become obvious to me the benefits that come from using a personal trainer, especially when it is combined with a proper nutrition plan. Clients lose fat, look better, feel healthier and have increased energy. As you can see from testimonials page, my clients also see that benefit.

While I see these benefits on a daily basis when working with clients, a recent study conducted by supplementcritique.com to gauge consumer perceptions of personal fitness trainers reinforces that. The study found that an overwhelming number of people are satisfied with their experience when they worked with a personal trainer. The survey, conducted in the United States, targeted consumers that currently workout at least three times a week.

Key Takeaways:

  •  83% of people that have used a personal trainer were satisfied with the results.
  •   Experience is the most important factor people consider when choosing a personal trainer, with 35% of respondents stating this was their most important consideration

Satisfied Customers

Of those surveyed, 56% of respondents who exercised three times or more per week stated that they had used the services of a personal trainer in the past. Of those that had used the services of a personal trainer as part of their workout regime, a whopping 83% were satisfied with the results, underlining the value that personal trainers bring to those looking to achieve their fitness goals.

1  Of those respondents that had not used a personal trainer in the past, there was a clear understanding of the benefit of using a personal trainer as evidenced by the fact that 68% of respondents believed that working with a personal trainer would help them reach their fitness goals.

Experience Matters

Consumers were asked what the most important factors they would consider when hiring a personal trainer. 35% of respondents said that the experience of the personal trainer was the most important factor followed by 27% of people saying that personality and likeability were most important. 26% of respondents cited cost as being the most important factor they would consider when choosing a trainer to work with.

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Education

The study asked respondents what they thought was the education level of the average personal trainer. 61% of those surveyed believed that the average personal trainer has less than a college degree. 15% believed that the average education level was high school, while 46% believed that the average personal trainer had some college. 38% believed that the average personal trainer had obtained a college degree. I found this part of the study interesting as I have a B.S in Sports Management from ASU.

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What is striking about this study is the satisfaction level that people have when they work with a personal trainer. Working with a personal trainer that you can connect with is far more likely to lead to you having success while also increasing your enjoyment level.

The study was conducted in April of 2015 in order to understand how personal trainers are perceived in the marketplace by consumers who make fitness a part of their daily lives. You can view the entire survey by clicking here.

Utilize this information to make an informed decision when hiring a personal trainer and make sure
they address your individual needs not lump you into a “program”.

Visit www.fitnesspropelled.com or simply give us a call @ 480-522-7874 with any questions on getting started with your own training program.

Fitness: Dress for the Occasion

ye (1) By: June-Ellen Ottoson, Fitness Propelled, AFAA Certified

Working out is a great lifestyle and having the right attire makes it that much better! Below are a few fashion suggestions to enhance your workout experience:

Cute-Workout-ClothingLoungewear vs Activewear

Having been a trainer for over a decade I have seen a lot of “loungewear” being translated into “activewear,” and it doesn’t translate very well. It might sound cozy to work out in pajamas, but an overly-casual outfit can make for a sloppy workout. Oversized T-shirts and baggy shorts can make it hard for the trainer to observe, and, if needed, to correct your form. Outfits that are too big and baggy can get in your way of performing exercises such as push-ups, planks, any twisting motion, etc. As trainers we want you to succeed, and the right outfit can make a very big difference.

Fitness Fashion vs Fitness “Flashin”

I firmly believe that working out gives one confidence and a feeling of accomplishment. There is an abundance of workout wear for every “body.” Showing off one’s accomplishments from their hard work and dedication should be appreciated. But from time to time we see a little too much of people’s “assets.” A fitness garment should be allowed a little “wiggle room”…it needs to get the job done with you and not distract you. A lot of “adjusting” can waste some serious energy J

Expensive vs Not Expensive

The great news is that there is workout gear for every budget! You can find all the popular attire, Adidas, Under Armor, etc. at TJ Maxx or Marshalls if you don’t mind looking a bit. You can also find anything on Amazon.com. I like to mix a good top with a lower priced short/sweats and vice versa. Fitness fashion is fun and can be worn both to work out in or to go practically anywhere. The moral of this blog is that fitness is a fabulous thing and so should be your fitness aesthetic. You are an individual whose workouts and fashion are who you are, not someone else, or an ad on tv promoting the “latest and greatest” thing to wear or way to achieve your goals. Have a great workout !!!

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5 Dumbbell Exercises to Shape Your Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

The use of #dumbbells is a fantastic way to train one’s body. Dumbbells provide us with an ease of use, open options on ranges of motion and a thorough workout. Dumbbell training puts us in positions to use our whole body and not become reliant on machines or circuit training. Using dumbbells engage the exerciser to connect with each exercise and focus on form, positioning and the development of strength. In this blog post, I share 5 dumbbell exercises that are sure to shape your “back”.

Complete 3 sets with 15 repetitions of the 5 exercises listed below with 1:00 minute rest periods between sets.

1) Bent Over Row

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  1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.  The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
  2. While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a second.
  3. Slowly lower the weight again to the starting position. Repeat.

2) Bent Over Rear Fly’s

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Bent Over  Rear Fly’s

  1. While keeping your back straight and maintaining the natural arch of your back, lean forward. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor.
  2. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor.
  3. After a one second contraction at the top, slowly lower the dumbbells back to the starting position. Repeat.

3) Renegade Rows

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  1. Place two dumbbells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support.
  2. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  3. Then lower the dumbbell to the floor and begin the dumbbell row in the opposite hand. Repeat.

4) Bent Over Row w/ Palm’s Up

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  1. With a dumbbell in each hand (palms facing away from your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.  The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
  2. While keeping the torso stationary, lift the dumbbells to your with palms facing away, keeping the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a second.
  3. Slowly lower the weight again to the starting position. Repeat.

5) Lateral Raises

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  1. With your dumbbells stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you.
  2. While maintaining the torso in a stationary position lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor.
  3. Lower the dumbbells back down slowly to the starting position. Repeat

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Sources:

– Bodybuilding.com

5 Body Weight Exercises for a Chiseled Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Body weight conditioning #Bodyweightconditioning has always been an excellent way of training ones’ body, it requires little to no equipment and exercise routines can be done at almost any location. Body weight conditioning often restores our commitment to fitness and makes us concentrate on our form throughout each movement pattern. In this blog post, I share 5 body weight excises that will help you chisel out your back.

Complete 3 sets with 15 repetitions of the 5 exercises listed below with 1:30 minute rest periods between sets.

1) Pull-up

pull - up

  • The pull-up is performed with a palms facing forward position.
  • The body is suspended by the arms, gripping something, and pulls up.
  • The wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso.
  • The knees may be bent by choice or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.
  • Repeat

2) Inverted row

Inverted row

  • Lay flat on your back under a bar, a table or other sturdy surface
  • Grab your bar or bar substitute with your arms fully extended and your palms facing away from you.
  • Keep your body straight and lift yourself up. Slowly return to your starting position. You can make this easier by sitting on your hips or harder by raising your feet on a bench.

3) Pike push-up

Pike push-up

  • Start from a classic pushup position. Keep your legs straight and walk your hands back so you are in a pike position.
  • Your upper body and lower body should be at about a 90 degree angle.
  • Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders.
  • Contract the core. Bend the elbows and lower yourself down until your head almost contacts the ground. Press back up.

4) Isometric wide grip pull ups

Isometric wide grip pull up’s

  • Set your hands palms down and facing away from you at a wide grip on the bar.
  • Pull yourself up so that your chin is above the bar and hold the position. Try to hold each repetition for the same amount of time.

5) Superman’s

Superman’s

  • Lay face down with your arms straight ahead of you.
  • In a controlled motion, lift your upper body and legs off the floor.
  • Hold the final position for 5 seconds before slowly returning to the first position.Superman’s

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Sources:

5 TRX Exercises for a Defined Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Starting off this article by explaining what exactly is TRX would be critical before attempting its’ exercises. Born in the Navy SEALs, Suspension Training (#TRX) bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Continuing from our previous article posted, we are now checking out a multitude of pieces of equipment and how they can be applied towards creating a #DefinedBack. Check out these 5 exercises below and be sure to incorporate them into your “back” routine.

1) TRX Y Deltoid Fly:

Deltoids - 3Deltoids - 4  Builds strength and stability in the rear and middle parts of the shoulders.

2) TRX T Deltoid Fly

DSC_1051DSC_1053  Builds strength and stability in the rear shoulders and upper back.

 3) TRX L Deltoid Fly

TRX L Deltoid Fly  Strengthens external rotators with some stabilization support from the lats, biceps and forearms.

4) TRX Row

Row - 1Row - 2  Strengthens back muscles dependent on the position of a high or low row. Apply the pendulum theory and stance in order to increase exercise difficulty.

5) TRX Supine Plank

TRX Supine Plank  Increases flexibility in the anterior shoulder and builds strength and stability in the upper body.

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Sources:

https://www.trxtraining.com/suspension-training

 

5 Must Include Upper Back Stretches

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

In our previous posts we have taken a look at some incredible #Muscledeveloping “Back Exercises”. Be sure to check them out @ https://fitnesspropelled.wordpress.com/ . This post will address some upper back stretching exercises that are designed to restore flexibility to the joints and muscles of the upper back. Be sure to incorporate a targeted stretching routine to your workout regimen.  Below are five #UpperBackStretches that you will want to include into your flexibility program.

1) Shoulder Blade Squeezes 

Shoulder Blade Squeezes Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free. Hold for 5 seconds and repeat 10 – 15 times.

2) Extension in Sitting 

Extension in Sitting  Begin sitting tall, with your hands behind your neck. Gently arch backwards and look up towards the ceiling until you feel a mild to moderate stretch pain-free. Repeat 10 – 15 times.

3) Rotation in Sitting 

Rotation in Sitting  Begin sitting tall, with your arms across your chest. Keeping your legs still, gently rotate to one side until you feel a mild to moderate stretch pain-free. Repeat 10 – 15 times to each side.

4) Side Bend in Sitting 

Side Bend in Sitting  Begin sitting tall, back straight, hands behind your head or neck. Gently bend to one side, moving your elbow towards your hip until you feel a mild to moderate stretch pain-free. Make sure you do not lean forwards. Repeat 10 – 15 times on each side.

5) Flexion in Sitting

Flexion in Sitting  Begin sitting tall, with your hands behind your neck. Gently bend forwards allowing your elbows to move towards your thighs. Move until you feel a mild to moderate stretch pain-free. Repeat 10 – 15 times.

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Sources:

Upper Back Stretches – Basic Exercises

http://www.physioadvisor.com.au/8110950/upper-back-stretches-upperback-flexibility-exer.htm

3 Must Use Dynamic Abdominal Exercises on the Bosu Balance Trainer

imagesBy: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Exercise programs that scream effective are often centered on the inclusion of both, dynamic or isotonic routines as well as stable or isometric routines. Dynamic or “isotonic” exercise consists of continuous and sustained movements of the arms and legs which is beneficial to the cardiorespiratory system. When you couple a dynamic exercise with a stable or “isometric” exercise per say a plank, then your exercise routine’s difficulty dramatically increases. Isometric exercises are performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.

In the sixth video of our series of abdominal exercises on the Bosu Balance Trainer, this video emphasizes the incorporation of a stable base exercise paired with its dynamic counterpart.

Fitness Propelled’s 3 Must Use Dynamic Abdominal Exercises

Video: https://www.youtube.com/watch?list=UUUeuNEGlf9yilJ6Yd-pI5XQ&v=1TBbg2PxAVI

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 Sources:

– Dictionary.com