Personal Trainer Richmond

PERSONAL TRAINING AND WELLNESS ADVICE FROM CRUX FITNESS RICHMOND – PRINCIPLES OF PHYSICAL FITNESS

Periodization is the principle of physical fitness that describes how your training program must always be varied in intensity, volume, and duration. In the short-term, and especially for novice trainees, doing the exact same workout every day may improve fitness. However, as weeks go on the trainee will inevitably experience boredom, overuse injury, and ultimately stagnation.

Personal Trainer Richmond

The Personal Trainer Richmond of periodization encourages variation; some workouts need to be long, some short. Some workouts need to involve resistance training, others don’t. Most workouts need to be moderately difficult, and only a few need to be blisteringly hard. This will ensure that your body stays healthy, your mind stays sharp, and all aspects of your fitness (e.g. body composition or fat loss, cardio, strength, flexibility) improve together.

The variation must not be random though. A very basic example of this would be to randomly program 2 weeks’ worth of pressing-focused workouts, followed by 2 weeks’ worth of bodyweight-focused workouts with no resistance band work. Inevitably, due to the poorly thought out month of training, muscles on the anterior side of the upper body would become hypertonic and mechanically tight, and shoulder pain and injury would arise. At Crux Fitness Gyms in Richmond BC, our trainers strive to intelligently design your workouts weeks, or even months in advance in order to bring up all aspects of your fitness while reducing chronic pain and improving energy levels. Periodization: mix it up to maximize your gains.

Please follow and like us:
error

The Myobrace System

What is a Myobrace System?

The Myobrace System is a no-braces treatment focusing on straightening of the teeth and jaws. It’s a preventive pre-orthodontic treatment that pays special attention to the underlying causes of crooked teeth. This treatment involves the use of a series of removable intra-oral appliances that need to be worn for about 1 to 2 hours in the daytime and throughout while sleeping at night.

Myobrace system is ideal for aligning the teeth of the children between 3 to 15 years. The treatment focuses on correcting the poor myofunctional habits of the children to ensure perfect aligning of their teeth. The habits that usually lead to the problem of misalignment of teeth include breathing through the mouth, the incorrect resting position of the tongue, incorrect way of swallowing food, and more detailed conditions.

How Does the Treatment Work?

Incorrect habits like mouth breathing, tongue thrusting and thumb sucking lead to problems like crowded teeth and inappropriate jaw development. As these habits can be easily spotted in childhood, treating them before the development of all the permanent teeth can assure a child perfectly aligned teeth, without the need of braces.

Myobrace involves dealing with these poor habits, ensuring the child develops the right size jaw and has sufficient space for their teeth to grow properly. With the use of various intra-oral appliances, the Myobrace System assists in correcting poor oral habits. These appliances need to be worn overnight as well for a few hours in the day. They apply light forces that align the teeth and jaws and expand the arch-form correctly.

The type of intra-oral appliance used for treating the problem depends on the age of the child and the type of orthodontic problem. Along with this, a patient education program named Myobrace Activities is utilised to rectify the myofunctional habits further. The child is expected to perform the Activities at least two times a day in conjunction with wearing the Myobrace appliance. Activities usually include various exercises of the tongue, lip and cheek.

What are the stages involved?

Myobrace treatment usually begins with correcting the poor myofunctional habits by using a combination of three or more appliances. These appliances help to rectify the causes of the problems and ensure the teeth grow perfectly aligned.

This treatment can be started as early as three and achieve optimal results. If started at the early age of 3 can give better results. This is mainly because the child is only just developing bad habits at this age, and so it becomes easy to correct them. However, if the treatment is commenced at an older age, then the child will require more time and effort to correct the already developed poor myofunctional habits.

Myobrace Treatment usually involves four stages:

Stage one

The first stage of the treatment is called the Habit Correction stage. This involves correcting the poor myofunctional habit that the patient has developed. The patient may be taught to breathe through the nose instead of the mouth or to rest the tongue in the right position or to swallow the food in the right manner and keep the lips closed when not eating or speaking. As these oral habits lead to the crooked growth of the teeth, rectifying them will help the child develop their jaws to the full size, allowing the teeth to grow straight and aligned.

Stage two

Stage two involves arch development to support habit correction in widening the upper jaw and creating enough space for the teeth and tongue. Children over the age of 7 years, having underdeveloped jaws may be advised to use various appliances and techniques with the Myobrace System.

Stage three

The third stage is known as the dental alignment stage. In this stage, you can expect the use of the Myobrace for Teens appliance to all on 4 implants Melbourne align the teeth perfectly. This is normally used when the last of the permanent teeth are erupting. The patient will have to wear the appliance every day for a few hours and overnight while sleeping. If the desired results are not achieved, unlikely though, the patient may have to take the next step and have a consultation for braces.

Stage four

The last stage known as the retention stage ensures the good oral habits are maintained, and there is no need for the patient to wear a permanent retainer for a longer duration.

What are the health benefits of Myobrace?

Myobrace treatment aims at aligning the teeth by improving bad oral habits like breathing from the mouth. Encouraging breathing from the nose does not just benefit the patient by aligning the teeth but also improves the overall health of the patient. Breathing through your mouth does not filter the air entering your throat and lungs, thus allowing germs and bacteria to enter your body. When a person breathes from the nose, the nose acts as a natural filter, thus restricting the germs and bacteria from entering the throat and lungs. Breathing from the nose decreases the chances of a person developing asthma and allergies.

Myobrace system includes all important education on oral health, for both children and parents, on the importance of eating a healthy and balanced diet. As the children and their parents are taught and encouraged to eat nutrition-rich food, their overall health improves automatically.

Myobrace vs Traditional Braces

The installation of traditional braces may involve extraction of a tooth to make additional space in the jaw for perfectly fitting and aligning the remaining teeth. As far as Myobrace treatment is concerned, the patient does not have to undergo the painful process of tooth extraction.

Another major benefit of the Myobrace treatment is there are no wires or brackets involved. With traditional braces comes the discomfort of wires and brackets that can cut the interior of the mouth, thus making the patient highly uncomfortable for children.

Myobrace is considered to be a better treatment for aligning the teeth as compared to the traditional orthodontic practice of using braces as they offer perfect, long-term results by encouraging natural alignment. As the Myobrace treatment works on the underlying problem of misalignment of teeth, the results obtained are considered to be long lasting or permanent. As far as braces are concerned, the issue may be resolved temporarily as the teeth can relapse or crowd again if the patient does not wear a retainer.

Another problem with traditional braces is the self-conscious aspect that many people experience with braces. Braces can affect the look of a person, making some people conscious about it, in particular, children and young adults. As far as the Myobrace treatment is concerned, the appliance needs to be worn while sleeping at night or for just an hour or two during the day. So, there is no need to show the world you are working on your teeth alignment if you don’t want to.

Cost for Myobrace

The exact cost of the Myobrace treatment can be only determined after consulting ProSmiles for your customised consultation. As every case unique and trusted as such, there is no standard price for the treatment. The cost of the treatment depends on various aspects like the number of visits estimated, time taken to respond to the treatment and other individual variables. The treatment, if started at an early age will cost less as a child may require less time to respond to the treatment as compared to an adult.

Please follow and like us:
error

Implant Retained Partial Dentures Hoppers Crossing

Many denture wearers are discouraged by the look and feel of their traditional or economy dentures they have tried in the past. Matrix Dental Denture Clinic is custom made just for you. Matrix Dental Denture Clinic utilizes a neuromuscular approach to fabricate your new custom dentures, so they integrate with your jaw, bite, and facial muscles. The result is a functional and stable smile that will make you feel and look 20 years younger.

Our Columbus Denture Options

Everyone is unique, which is why we offer a variety of tooth-loss solutions.

Matrix Dental Denture Clinic will take your denture experience to the next level. Your cosmetic makeover dentures are created just for you, based on a combination of aesthetic and neuromuscular evaluations. It typically takes four appointments to receive your new Partial Dentures Hoppers Crossing; however, they are well worth the wait.

The basis of neuromuscular treatment lies in achieving and maintaining optimum muscle relaxation and function. By achieving this, we are able to provide you with dentures that are stable, compensate for bone loss and will let you smile beautifully again.

Benefits:

  • Precise control on the aesthetics of your denture
  • Compensates for bone loss in the jaw
  • Helps fill in lip form
  • Premium cosmetic teeth and custom gingival color for vibrancy and youth
  • Custom fit for optimum stability and comfort

Partial Denture Bridges

If you are missing only one or a few teeth, partial denture or a bridge may be the solution for you. Partial dentures sit over your gums and attach to the surrounding teeth. They are removable, just like traditional dentures. Dental bridges are very similar to partials; however they are securely fixed to your surrounding teeth, allowing for more stability.

Implant Retained Dentures

For a more accurate and secure fitting denture, we recommend implant retained cosmetic makeover dentures. A titanium implant is placed and assimilated to your jawbone, providing structure and stability in place of a missing tooth root. Your denture will attach to your implants, creating a secure and no-slip fit.

Single Arch Dentures

We do everything we can to help our patients keep their teeth for life. Sometimes we are able to restore your natural teeth on either the top or bottom arch, and create cosmetic dentures for the other.

Look and feel healthier and younger.

That is our goal for our Columbus cosmetic makeover denture guests. Matrix Dental Denture Clinic takes extra time to get to know you as an individual, so she can recommend the best treatment plan for your needs and goals. Because everyone is unique, we offer a variety of tooth-loss solutions.

Please follow and like us:
error

Why Hire a Personal Trainer?

There is a reason why celebrities and extremely wealthy individuals hire personal trainers. It is because working with a trainer is one of the fastest and most successful ways of achieving health and fitness related goals. This service is no longer only available to the rich and famous but is now readily available to people of various backgrounds and age groups.

So what can a personal trainer help you with? Here are some of the benefits of hiring a Personal Training in Canary Wharf:

Improve your fitness

Working with a personal trainer whatever your goal, will undoubtedly lead to an improvement in your fitness. If your goal is to improve your cardiovascular fitness, strength, flexibility, health or coordination, a personal trainer can design a programme to help you achieve that goal. A trainer will monitor your progress and assist you in overcoming plateaus which you may experience as you get closer to your target.

Losing weight

Embarking on a journey to lose weight can be a daunting experience with a number of challenges along the way. Having someone like a personal trainer will provide the support network and guidance required to help you succeed. A personal trainer will monitor your progress regularly, setting small and achievable goals that will lead to a bigger end goal. Having someone there to constantly encourage you and assist you whilst you go through challenging lifestyle changes, can be a powerful asset to have and will increase your chances of being successful.

Personal Training in Canary Wharf

Personal Training in Canary Wharf

Building Muscle

Building muscle can be one of the hardest fitness goals to achieve. As many of us know, putting on weight (body fat) isn’t particularly difficult. However, putting on lean muscle requires a clear plan and a strong desire to succeed. A personal trainer will design a diet and fitness plan that will help you overcome some of the challenges you may have experienced in the past with regards to putting on muscle.

Increase energy levels

Diet and exercise have a huge influence on energy levels. A personal trainer can design a fitness programme and diet plan to help promote an increase in your energy levels. Exercising too intensely or not enough can both have a detrimental effect on your energy levels. So having a personal trainer will help to ensure you do the right amount of exercise that will promote an increase in your energy levels.

Learn new skills

Some individuals have been exercising all their lives and simply want to improve or try something new. Having a particular exercise that is highly technical and might require some coaching may require the help of a personal trainer. You will learn methods of how to progress and regress an exercise in order to become better at it, with the result effect of improving your strengthen and mobility for that movement.

Unique health concerns

High cholesterol, diabetes, high blood pressure and back pain are just some of the health concerns some individuals face. Hiring a personal trainer can help improve or manage a number of health conditions with a specific diet and exercise plan to improve your health.

So as in the same way you may consider hiring a specialist for a number of other areas in your life, be it financial or medical advice. Consider hiring a specialist that will help you improve your health and wellbeing and lead to you living a more fulfilled lifestyle.

Please follow and like us:
error
dentist bentleigh

Which Dental Treatment is best for me?

As you have probably noticed there are many different forms of dentistry available today – Cosmetic Dentistry, General Dentistry, Holistic Dentistry, Laser Dentistry and the list goes on and on. However, when it comes to choosing a dental treatment, how do I know which one is best for me?

Today through the continual developments in dental technology and equipment, a healthier, more attractive smile is never far away. Just a few of the types of Dentistry available today, include;

Cosmetic (Aesthetic) Dentistry

Cosmetic (Aesthetic) Dentistry is the ultimate blend of art and dental science. Comprised of several dental treatments; Cosmetic dentist bentleigh will help you recapture the smile you once had or the one you have always secretly desired.

General Dentistry

General Dentistry aims to repair tooth structure and preserve your natural teeth for life. General Dentistry treatments are specifically formulated to repair the function and structure of your teeth (e.g. remove decay, prevent the need for extraction).

Holistic Dentistry

This form of dentistry is interested in the relationship between your oral health and the rest of your body. Events which occur within the mouth can have a detrimental impact on the rest of the body. Holistic dentist bentleigh is concerned with overall harmony and advocates alternative (non-toxic) dental procedures and materials.

dentist bentleigh

dentist bentleigh

Preventive Dentistry

This form of dentistry is concerned with the maintenance of your natural teeth for life with limited dental restorations. As a patient you play an active role in your preventive care; carrying out good dental hygiene techniques each and every day (brushing your teeth twice daily, flossing daily and attending regular check-ups).

Laser Dentistry

Requiring no direct contact with your teeth or gums; Laser Dentistry is extremely gentle and does not create any heat or vibration. Through the use of the Laser, patients experience less; bleeding, swelling and discomfort during and after treatment.

Implant Dentistry

Dental Implants enable patients to recapture the structural component of their teeth, after tooth loss. Dental Implants provide outstanding aesthetic and functional benefits to patients. Reduced irritation and oral sores (generally associated with Dentures) as well as increased support, stability and biting pressure are all experienced after treatment.

Sedation Dentistry

Perfect for patients who have a fear of the Dentist; Sedation Dentistry enables patients to undergo complex dental treatments (which often require six to eight appointments) in just one consultation. Feeling no pain at all, you will be relaxed and at ease throughout the procedure.

Minimally Invasive Dentistry

The technique of Minimally Invasive Dentistry carries out the least amount of dental work needed in any situation. The removal of healthy dental tissue and minimal invasion of tooth structure are key components in Minimally Invasive dentist bentleigh. This technique minimises the after effects of dental surgery and reduces trauma to teeth.

Orthodontics

Orthodontics focuses on straightening teeth and altering bone growth within the mouth. Beneficial to both adults and children alike; Orthodontics will correct bad bite and the positioning of teeth.

When visiting your Dentist it is imperative to discuss and understand all aspects of your dental treatment. Don’t be afraid to ask the questions, as you need to know the answers.

 

Please follow and like us:
error
Personal Trainer Clapham

Are You a Seasonal Gym Dodger? 3 Ways to Stay Focused Through Your Winter Workouts

WHEN IT’S COLD OUTSIDE

When the sun’s shining, and the weather’s warm, getting to the gym’s easy.

When it gets cold, dark and wet, this is where it can get challenging. All you want to do is get under a blanket, eat warm and comforting food, and watch a movie.

Here are 3 ways to help keep you working out consistently when it’s cold and dark outside.

Build a Banging New Play List

Sometimes when you want to get into the zone, the rights tunes will get you there. According to research, we often associate music with memories and the context within which we first heard the music.

If you know the kind of music that puts a spring in your step, using that music for a playlist will give you the ‘spring ‘, you need to get off the sofa and onto your next session.

But don’t go for music that is too fast: according to a 2010 study, songs with beats from 120-140bpm provide the maximum benefit for moderate exercisers. If you’re an iTunes fan, you can search for music by bpm.

Get New Training Kit

According to a 2012 study, you associate the clothes you wear with the activities you do. You associate yourself even more with an activity when you wear the uniform, so by putting on your training duds you’re more inclined to walk the walk and get to your workouts.

This is confirmed by psychologist and personal trainer Battersea Susan Rudnicki, who also suggests that when we see others wearing training gear we associate them as being more skilled in training.

By getting into the gear, you’re training your mind to think more like an athlete. The more you think like an athlete, the more inspired and likely you are to train like one.  Also, who wants to waste a new outfit that makes you feel great?

Personal trainer Battersea

Personal trainer Battersea

Schedule Your Workouts in Your Diary…i Mean Actually Write Them in There

Ever heard yourself saying ‘I’m too busy to train’. The best way to avoid life and inclement weather derailing your training regime, is to mark it as an appointment in your diary.

Benjamin Franklin was 100% right in saying ‘If you fail to plan, you plan to fail’. By putting a regular appointment into your diary (not saying I’ll get to it later today – physically block the time out) you’re much more inclined to stick to the regime.

This action will turn into a habit, helping you entrench the behaviour and reap the benefits of consistent training.

Top Tip: if at all possible, start early. With most schedules, you’ll have maximum control of your day at the start of it, so schedule your sessions in the morning to get the training in before the day goes sideways.

How Our Members Keep Their Training Consistent Over the Winter Months

Here at Fit to Last, our members train consistently three times a week in a small group. They tell us that signing up to our program helps them to keep working out consistently (even through the dark winter months) for the following reasons:

  • Accountability: knowing that my personal trainer is waiting to assist me is a big motivator. Also knowing my workout team members are expecting to see me at the sessions really helps too. I hate ver having to miss a session.
  • Convenience: I never have to book my workouts online before I can attend. My spot is always there for me.
  • Speed of change/value for money: before joining the program, I was struggling to get results working out at the gym and dieting on my own. Knowing that the time and money I invest is actually getting me results motivates me to keep going.
  • Outsourced thinking: one of the best things is that the thinking is done for me. The session planning, tracking and roadmap to my goals has all been planned out for me. All I need to do is show up and work as hard as I can.

A common approach to achieving fitness goals is to join a gym. But unless you already know what you’re doing, you’ll actually save yourself more time and money by working with a team of fitness professionals.  Tally up the amount of time and money you may have wasted on a gym membership. Did you get results? Or like millions of other gym subscribers in the UK, did you  go sporadically and struggle to see results?

It’s natural to feel a little blue over the winter months. We hope these tips will help you to keep your training consistent and be ready for when the ice breaks and spring returns.

 

Official Source:- https://www.fittolast.co.uk/stay-focused-winter-workouts/

Please follow and like us:
error

HOW VENEERS CAN IMPROVE YOUR SMILE

Nowadays, most cosmetic dental procedures are as easy and common as regular dental work. They can also help with self-confidence, appearance and support you in achieving a better, brighter smile. Most common cosmetic procedures are fairly easy and only a few require more sessions and a bit of complex work.

One such relatively simple procedure is getting dental veneers Sunshine. Veneers are incredibly popular as they enhance the overall appearance of your teeth and if you have a worn tooth – from grinding – or chipped teeth, having veneers would cover the imperfections and create a stronger smile. Getting veneers can be the best of both worlds: a cosmetic procedure that leaves you with a bright, white smile while also correcting and protecting teeth.

So what is a dental veneer and who can get one?

Veneers Sunshine

There are two types of dental veneers sunshine: one is porcelain and the others are made from composite resins. Depending on your situation and budget, your dentist will be able to find a veneers solution that suits you.  Veneers do require a small removal of the natural tooth – usually less than a millimeter – and this allows the dentist to create a more even smile and lets the veneers fit in your mouth as a normal tooth would. It is also essentially for the bonding agent that will hold the veneer to your natural tooth. Veneers are custom-made and individually sculpted for each client, so your smile will look natural and unlike normal teeth, veneers resist staining from coffee, tea or cigarettes, making them an ideal option for those whose teeth resist whitening.

Almost anyone can get veneers. Especially if your teeth are fractured or have gaps between them, if they’re poor in colour, shape and contours and even if there are minor-bite related problems. As with any involved cosmetic or dental procedure, make sure to consult your junction road dentist and research your options. There are a few small downsides to getting veneers. As part of the original tooth’s enamel must be removed, this isn’t considered a reversible treatment but if you have porcelain veneers they can last up to 25 years. Also, creating porcelain veneers requires your smile analysis to be sent to a laboratory, so this isn’t a one consultation treatment.

Finally, we get to the maintenance. Maintaining your veneers is quite simple. Just make sure to continue your routine brushing with a non-abrasive toothpaste and flossing every day. If you’re not sure which toothpaste to use, your doctor can recommend one. Try to avoid biting nails, chewing ice and other stresses that can damage veneers and natural teeth!

Start your journey to a well-protected, bright and white smile today!

Please follow and like us:
error
Personal Trainer Richmond BC

3 Ways to Make You’re Dieting Efforts Easier in 2019: Advice from Richmond Personal Trainer at Crux Fitness

Diet and exercise. We all know these are the basis of getting fit, yet while many of us has nailed down the exercise aspect, we struggle with the diet aspect due to the sheer amount of temptation the world around us throws at us.

– Oh but I don’t want to waste food…

– I was hungry and it was the most convenient…

– I want to eat healthy but I don’t have the time to cook..

– And many more…. EXCUSES (barring some specific cases) we make everyday to SABOTAGE our own potential fitness results

So here are some tips to help you control how much you eat and facilitate you to make healthier eating choices in 2019.

Remove the Junk Food/comfort Food From Your Vicinity and Make Heathy Food Choices Convenient for You to Grab

Let’s face it, we are all lazy sometimes, and like to do things that are easy if possible. Afterall, why make our already complicated life more difficult right? This is also true when it comes to food: the chances of you eating that bag of potato chips 2 feet from when you are hungry is much more appealing than to drive 30 minutes to a local grocery store and buy healthier options to bring home, then prepare them, then eat them.

Ya, just thinking about that can make you “hangry”. So why in the world would you want to do that to yourself? How do you feel about yourself and your fitness after you give in and eat that bag of potato chips? Some of us have awesome willpower, but will power is not limitless, even the most resolute of us can still crack given enough temptation at some point. This is why the environment we create around us is ever so important to facilitate us to make the right choice every day.

If making healthier choices was made easier for you and you know you will feel good about it afterwards wouldn’t you want to make it more often? Let’s take the above potato scenario in reverse. You are hungry, and there’s a ready-to-eat plate of your favorite healthy salad 2 feet from you. Would you be more likely to be eating that than to drive 30 minutes to a local fast-food store? (if you are thinking local fast-food store still…we need to talk).

So why do that to yourself? Remove the temptations like junk foods and unhealthy snacks from your vicinity and stop buying them. This way you won’t have to feel like you are wasting food or money by having them in your cupboard or fridge. Also, make those healthy options closer to your vicinity so it stays at the top of your mind: like eye-level in your fridge for example.

Create an environment that serves your fitness success, not sabotage it. You wouldn’t want to have a healthier lifestyle that you can maintain long-term that helps you to stay at the physique you want, would you? Come talk to a Best personal trainer Richmond Gym Crux Fitness to see what different ways we can help you create this environment FOR YOU.

Best personal trainer Richmond

Best personal trainer Richmond

Eat Slower

This one sounds so simple, yet so hard to do in practice as we are always pressed for time in the fast-paced environment that is the modern world.

It takes time for our digestive system to work and tell the brain that we have enough nutrients and is full. If you eat too fast, you can overeat very easily. With portions (think super-size) getting bigger so we get more “bang for our buck” at restaurants nowadays, it is vital that we slow down not only so that we can fully enjoy the wide range of culinary pleasures our taste buds can enjoy from food, but also to make sure we are fully in sync with our bodies to know when it has enough food.

Afterall, we didn’t get the most “bang for our buck” meal for the purpose of getting overweight did we?

Meal Prep

This tides in with point 1. Make it easier on yourself to make healthier choices. Even when you have fresh and healthy ingredients for you, would you be more likely to eat that ready-to-eat bag of potato chips in front of you or spend 30 minutes cooking the healthy meal you know you body will benefit from?

If you answered that you will cook for 30 minutes, good for you, but unfortunately you may be in the minority. Also, let’s face it, unless you adore the process of cooking, most of us don’t want to spend 30 minutes cooking each meal per day. Meal preparation is the answer to this dilemma. You are more likely to eat a ready-to-eat healthy meal rather than that bag of potato chips if they were both presented to you if you are conscience about eating healthy.

Oh, no time? Are you telling me you can’t spare the 1-2 hours PER WEEK to prepare the food to HELP YOU stay fit and healthy for rest of the week? We all have 168 hours in a week, and if you are unwilling to spend even 1-2% of that time to ensure the fitness success for rest of the week then perhaps you don’t want that fitness lifestyle or physique that much after all.

If it was easy then everyone else would be already doing it, you didn’t join a gym or get a personal trainer to be just like everyone else did you? For more tips on meal prep speak to a Best personal trainer Richmond at Crux Fitness.

TRUTH is we make the conscious decisions on how we want the environment around us to be, take control of your environment today and make it one that will SERVE YOUR FITNESS SUCCESS rather than sabotage it.

 

Source By:- https://www.cruxfit.com/3-ways-to-make-your-dieting-efforts-easier-in-2019-advice-from-richmond-personal-trainer-at-crux-fitness/

Please follow and like us:
error
gyms in Scottsdale

THE FIVE COMPONENTS TO A GREAT WARM-UP

How many people do you know that step foot inside a gyms in Scottsdale AZ head straight to the squat rack or get here a minute before their training appointment and get right into their first working set? Probably plenty gym goers you’ve seen or perhaps you’ve done that yourself once or twice. The human body is so complex that it is imperative you incorporate a great warm-up into your routine before you get your body going into its primary block of exercises. It will do wonders for you in the long run helping with decrease of injury and longevity in your joints. There are 5 components that make a warm up great and I’m going to tell you about them.

First and foremost general movement. Any type of general movement before exercise is key to increase core body temperature, increase blood flow to the muscles and should be the first absolute thing you should do. Whether that be a light jog, brisk walk, moderate ride on the bike the list can go on but just getting any type of movement to heat up your body temperature is step one.

gyms in Scottsdale

Next is activation. Allowing you to elongate the muscles you are about to use can help with range of motion and improve balance and stability. Here at pulse we like to utilize mini bands to activate the hips, glutes and hamstrings. Such as a lateral walk with the mini bands, forward and backwards walk with the bands; again the list can go on. However, activation doesn’t just have to be mini bands you can certainly prime your muscles doing body weight movements such as a flute bridge, a body weight squat, a lateral plank walk and plenty more.

Third, a dynamic stretch. Dynamic stretching is a form of active movement that isn’t about holding a stretch but rather than taking your body through what will better prepare you for your workout or activity. Just a few great examples of those are, walking lunges with a reach, worlds greatest stretch with a rotation and open and closing the gate.

Next, movement integration. Similar to dynamic stretching in this part you want to go through specific movement patterns that you will be going through ahead of your training session. Some of the specific patterns may include an RDL, an overhead press, a push up and a squat. Typically the exercises that are in the primary block of your training session are the movements you want to pattern in this step.

Lastly is the neural activation aspect. Now that your core body temperature is up, your body is feeling loose and ready to go one last component is to fire up the nervous system and get it ready to lift some heavy weights. Incorporating these drills allows us to wake up our nervous system before we start strength training. In order to activate a muscle, a neuron must fire a signal to our brain. Neurons are nerve cells that build up our nervous system; hence why the brain is equally as important as muscles when it comes to strength. Some of these exercises include, a couple short sprints, an explosive box and a medicine ball slam. Incorporating a coupe of these exercises in your warm up will help your body be better primed for your training session and will your body will thank you down the road.

Article Source URL

Please follow and like us:
error
gyms in Fort Lauderdale

How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the gym. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms in Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym.

Bite Off What You Can Realistically Chew

gyms in Fort Lauderdale

For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success

Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms in Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms in Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

Article Source: https://www.roxfirefitness.com/how-to-get-back-into-the-gym/

Please follow and like us:
error