workout

Why Fitness is Important

In today’s fast-paced world, finding time for fitness can seem challenging, but the benefits it offers make it an indispensable part of a healthy lifestyle. Engaging in regular physical activity is not only essential for maintaining a healthy weight but also plays a critical role in enhancing various aspects of overall health. From cardiovascular improvements to muscle growth and injury prevention, fitness provides a comprehensive range of advantages that contribute to a stronger, more resilient body. Let’s explore how incorporating regular exercise into your routine can positively impact your health in several key areas.

Lowering Blood Pressure

One of the key benefits of regular exercise is its ability to lower blood pressure. Engaging in physical activity strengthens the heart, enabling it to pump blood more efficiently and reducing the strain on arteries. This improvement in cardiovascular function is complemented by increased elasticity of blood vessels, which lowers resistance and stabilizes blood pressure levels. Exercise also aids in weight management, reduces stress by lowering cortisol levels and boosting mood-enhancing endorphins, and enhances insulin sensitivity, further supporting healthy blood pressure. Additionally, it promotes the production of nitric oxide, which relaxes blood vessels and improves circulation.

Burning Fat

Beyond cardiovascular benefits, fitness is crucial for burning fat. Physical activity ramps up the body’s energy expenditure and metabolic rate, leading to the burning of stored fat for fuel. Activities such as cardio, strength training, and high-intensity interval training boost metabolism and promote the afterburn effect, where the body continues to burn calories post-exercise. Building muscle through strength training also increases resting metabolic rate, as muscle tissue requires more energy to maintain than fat, contributing to more effective fat loss and long-term weight management.

Gaining Muscle

Muscle gain is another significant benefit of regular exercise. Targeted resistance and strength training create micro-tears in muscle fibers, which the body repairs by rebuilding these fibers thicker and stronger. This process not only increases muscle mass but also enhances overall strength and physical performance. Strength training further supports a higher metabolic rate, ensuring adequate nutrient and energy supply to muscles for optimal growth. Consistent fitness routines, combined with proper nutrition and rest, are essential for muscle development and achieving a well-defined physique.

Improving Stability and Injury Prevention

Moreover, fitness enhances stability and helps prevent injuries. Core-strengthening exercises, such as planks and bridges, build the muscles around the abdomen, lower back, and pelvis, essential for maintaining stability and proper posture. Balance exercises and functional movements train the body to engage stabilizing muscles, improving coordination and proprioception. This increased awareness and control reduces the risk of falls and injuries, making daily activities and physical tasks more manageable and safe. By incorporating strength, balance, and coordination exercises into your routine, you lay a solid foundation for overall stability and injury prevention.

In summary, fitness is integral to maintaining a healthy blood pressure, burning fat, gaining muscle, and improving stability, all of which contribute to a more vibrant and resilient lifestyle.

Click here to get started on your fitness journey today!

How I developed my fitness program

Hey everyone! I haven't posted a blog in a while so I figured I’d update everyone on what’s been going on at Fitness By Design!

I’ve been busier than I’ve ever been for the past couple years and it’s all thanks to my amazing clients!

Through this 2-3 years I’ve developed a new program that has essentially streamlined clients muscle strengthening and weight loss.

Working with 100’s of clients has led me to find valuable consistencies. These consistencies helped me design my most efficient program to date!

I really look forward to helping more clients with this program (which can be tailored to individuals needs).

Also, if you have questions or are interested in starting your fitness journey, please feel free to contact me through my Contact Page

Thank you to all my clients!

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Breaking the ice, Just get started!

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Been planning on working out and just never get around to it?

Do you constantly make attempts to set up a gym membership, get a trainer, or do a home workout?

And you constantly say Tomorrow? Or after this weekend… or after the holidays...

And deep down you know you won’t get around to it until it’s a big problem?

Here’s what i have to say.

Just get started.

6 months from now you’ll wish you started today.

Time will pass no matter what.

So why not exercise today.

Like right now? Before or after you go to work depending on when you read this.

Don’t you wish you worked out yesterday?

Think about this...

Today’s work ethic will determines tomorrow's yesterday.

So break ice and get started!

There’s no doubt in my that you will be happy you got things out of the way and genuinely feel that you are taking steps towards a positive, healthy lifestyle.

Alright guys, I hope this information helped! If it did please give this a LIKE and SHARE it you your page, so your friends and family feel motivated to break the ice and get started on their fitness journey! :)

 

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Workout frequency

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Workout frequency

Starting a workout program can be tough.

In the beginning you might think that you have to workout everyday of the week, which eventually leads to you burning out and discontinuing your workout routine.

What you might not realize is that there is a more efficient way to reach your goal without burning yourself out in the process.

If you are just starting off, it may only take you 30 minutes 3 times a week to be completely exhausted.

And that’s okay!

This doesn’t mean that you’re lazy, it just means that you’re pacing yourself and listening to your body.

Now as you continue to workout 3 times a week, you may start to feel that 30 minutes isn’t long enough.

So you bump yourself up to 3 hours a week.

Eventually this may seem easy as well so you decide to workout an hour 6 days a week.

I would advise to take at least one day off a week so that your body can heal.

Everybody has to start somewhere.

Workout frequency depends on your individual stamina and experience level.

Listen to your body,

Increase or decrease frequency to find a firm foundation to build from and to avoid burning out.

 

Alright guys, I hope this information helped! If it did, please leave a LIKE and SHARE it to your page so your friends and family can learn about the importance of workout frequency.

Dieting on a budget

It’s a common misconception that eating healthy is expensive.

People blame their weight gain on cost and on not knowing what to eat.

They end up buying fast food or frozen dinners thinking it’s the cheapest option.

People will pay 5 dollars a day on coffee and let’s just say 5 dollars on lunch and dinner.

That’s $15 a day.

Or $105 a week.

What they don’t realize is that if they went to the store and bought,

Eggs, oatmeal, and milk for breakfast

And Chicken, rice, and broccoli for lunch and dinner, maybe switch the meat and vegetable every week.

They wouldn't be spending more than $40 a week.

And they would lose weight and feel healthier.

And if they meal prep for the whole week they could save yourself a couple hours a day when they’d usually be cooking.

Alright guys! I hope this information helped. If it did, please leave a LIKE and SHARE it to your page so your friends and family can save money while eating healthy!

Why Fitness By Design over a corporate gym?

Why Fitness By Design over a corporate gym?

When most people realize they need to workout, they usually go to a corporate gym and get a $20 a month membership

They feel great about taking this step, but soon realize these types of gyms are packed with people and there is no equipment to use.

Then they will go on the only cardio machine open and walk for an hour.

They will do this for a month and then stop because they don’t see the results they want.

At Fitness By Design Personal Training you will have a personally designed program and me as a personal trainer to walk you through the exercises.

You will always have the proper equipment to use for whatever we’re working on that day.

So that same hour/month waisted at a corporate gym. Can be a life changing experience with Fitness by Design Personal Training.

I hope this information helped! If it did, please leave a LIKE and SHARE it to your page so your friends and family can see the benefits of Fitness By Design Personal training over a corporate gym! :)

Patience

Patience is a big part of working out.

It’s so common for people to start a workout routine super motivated.

And then quit a week or month later.

They quit because they see little to no results.

They are discouraged because they think that, if they haven’t reached their goal after a week or month of going to the gym, then they might as well give up.

But it takes time and patience.

Say you put on weight at some point in your life.

It may have taken 2 years to put on the weight. Or maybe even 6 months.

You can’t expect 1 month of exercise to reverse 2 years of weight gain.

So the initial workout spark might be there.

But you have to stay patient and continue working towards your health and fitness goals if you want to succeed.

Alright guys hope the information helped, if it did, please leave a LIKE and SHARE it to your page so your friends and family can remember to stay patient while they work towards their health and fitness goals! :)

Why fitness is important!

Some people assume that working out and going to the gym is only for people who are trying to look good, play sports, or be a bodybuilder.

Obviously this is how you can achieve these types of things.

But in reality, it’s also for people who want to live a long, healthy life.

And if we’re making assumptions, I’d assume you’re a person who’d like to live a long, healthy life.

While in your 20s and 30’s you may be thinking: “Well, I look and feel decent” and that you can just maintain this.

And, I know it may be disappointing to hear this, but as we age our metabolism slows down, our muscles become weaker, and our bone density starts to decrease.

This can lead to weight gain and all the diseases that come from obesity.

Weaker muscles will eventually make it harder to lift simple objects, balance and walk.

And, if you’re having trouble balancing and walking, you may fall on your hip, which if you haven’t been building bone density could break.

I realize this may be years away for some people, in their 20’s and 30’s, or it may be an issue right now.

But if you don’t start investing some amount of time building up your body through fitness it will more than likely become a problem or get worse in the future.

I hope you enjoyed this information. If you felt that it helped go ahead and give it a like and share it to your page so your friends and family can be motivated to live a long and healthy life as well :)

What To Look For In A Personal Trainer

Performing as a fitness professional for a number of years, with dozens of clients, I’ve witnessed some questionable practices by gyms and personal trainers. To be fair, I have also met a lot of great trainers. However, when considering a personal trainer, it can be tricky to identify the great from the under-qualified.

Here are some criteria to look for in selecting a qualified personal trainer.

Does the trainer you’re about to give your hard-earned money to, look like they workout?

Does your potential trainer preach that he/she can get you into the shape of your life while rocking a beer gut, hunched shoulders and clearly demonstrates a lack of energy?

One thing you might ask yourself is: “If this trainer has all the answers to get me into the shape of my life, why do they look like they just rolled out of bed, ate a donut and handed me a pen to sign-up for their obviously flawed fitness program?”

Criteria: Make sure your potential trainer walks the walk and is a living, breathing example of what their fitness program can do for you.

What degrees, certifications and life experience does your potential trainer posses?

Here is a common scenario...First, you will meet with a bubbly fitness manager (a.k.a. Salesperson) with AMAZING credentials who will psych you up to sign a contract for their FLAWLESS fitness program. Afterwards, they will hand you off to some average Joe or Josephine, who has a cereal box personal training certification. The bubbly fitness manager is now off to close on their next sales lead and sign up the next prospect.

Next, when that cereal box certified trainer is losing his/her clients, he/she will quit, leaving YOU with the task of trying to find another trainer within that facility, with little to no help from the bubbly fitness manager (I mean Salesperson).

Criteria: Avoid the bait and switch by making sure the person with the credentials is the one who will be training you. Don’t waist your time and money on a trainer who hasn’t earned a degree in some sort of exercise science, sports medicine or exercise physiology program of study, on top of their certification.

Does the trainer assess your current fitness level?

The first time you meet with your personal trainer they should bring you through some sort of movement screening and basic questionnaire to see how you move, if you’re prone to injury or have any health-related considerations they should be aware of.

They should then work with you to manage any imbalances and make sure you’re moving correctly without pain or discomfort before they begin to advance you.

I’ve heard clients telling their trainer: “This hurts my knees.”, and the trainer responds, and I quote, “mhmm just keep going.”

Criteria: Make sure the trainer performs a fitness assessment and fine tunes your program when needed and is responsive to any indications of pain and discomfort.

Does your potential trainer have a one-size fits all training program?

Yes, it makes sense in the initial stages of a fitness program to perform similar routines, so the trainer can get a sense of where to progress or regress a client in certain areas. But, in the case above, if the client’s knees hurt while stepping forward, in a lunge motion, the trainer should have their trainee step backwards, instead, so they can properly load their glute and remove the shear force on their knee.

Criteria: Make sure your potential trainer doesn’t have a one-size fits all program.

Does the personal trainer have client references and testimonials?

Sure, a trainer can have the look, credentials, an assessment process and flexible training programs. But, can they connect you with reference clients who you can speak with and/or provide positive testimonials sharing how they've helped numerous people achieve their fitness goals?

Criteria: Make sure your potential trainer has clientele (like you) who can share positive feedback about their training experience, such as what you'll find on my testimonials page.

In closing…

To avoid potential waists of time and money, and achieve your fitness goals, consider hiring a highly qualified independent personal trainer. Why? They are likely more experienced, thorough in their approach and able to help you meet your fitness goals while avoiding injury.

In addition to being with you every step of the way, they are more cost effective. That is, the fees to engage an independent personal trainer don’t include the overhead costs you will incur with a personal trainer operating within a membership gym environment.

Who doesn’t want to save money for a better experience?

I hope this post helps you confidently maneuver the fitness industry to find a personal trainer who fits your needs and who will be with you every step of the way towards achieving your fitness goals!

And that’s Fitness By Design