In the words of Claude Bristol: "It's the constant and determined effort that breaks down all resistance and sweeps away all obstacles".
In other words, you control your own destiny with your mind! Sometimes we must tap into that inner self and realize what our potential is. And sometimes it's just about trying to make it and survive.
Sure we all have our days, or sometimes weeks--that it seems nearly impossible to make it to the gym and eat the right stuff. Sometimes--life just gets in the way! Yet on a constant basis we allow other things in our lives to take priority over our own health and lifestyle. In order to live our lives well we must get things headed in the right track. It's like a vicious cycle that if done right things come easy on their own; you start going to the gym, you eat properly, and you even sleep better. If left ignored then it just sneaks up on you with 10 to 20 pounds added, you start to feel sluggish, along with other health risk.
In order to inspire and motivate yourself, think about the commitment you have made to your health and to your loved ones.
Believe in yourself and you can make it happen!
Write down some realistic goals and work until you reach them!
Understand there will always be obstacles and road blocks to overcome.
The key to succeed at this is to be CONSISTENT, even when you feel you are not at your best. In turn this will help to build up from one workout to another over a period of time your body will get back on track with some noticeable results.
I had a trainer friend who always said: "NEVER MISS A WORKOUT". It sounds easier than getting it done. But with a simple strategy you can make this happen. How about bringing your workout down to 20 or 30 minutes? Or work on the muscles and movements that make you feel better and that you perform the best. Do some interval cardio for just 15 to 20 minutes; go for a bike ride or some other outdoor sports.
Maybe it's about packing your meals the night before, or setting up your gym bag at the door so that way there’s no excuse on your way out.
Choose one thing to do that will help you to feel good, and stick to it. It might take a few days, or even a few weeks, but you’ll find out that consistency is the key!
That is true when you take a look at some the folks that have been consistently coming to their personal training sessions for the last couple of weeks even against the odds. I can think of CJ who has finally master his pull-ups (un-assisted by the way), David has dropped over 30 pounds in about 8 weeks (even with the adversities we had to face, he's getting the job done), Jill feels confident in her bikini again. I could keep going on and on but the message is clear. They've all overcome their fears and obstacles and have made it.
The key: Consistency!!!
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
Thursday, April 23, 2009
Wednesday, April 22, 2009
The Essence of Core Training
Building a strong mid-section requires more than just the typical ab exercises. Sure everyone would like to have six pack abs to show off, but there a many reasons why someone should and needs to be training their ab muscles in a proper way.
First of all the term Core Training relates to the strengthening of the muscles that stabilize your skeletal structure; meaning the muscles of the spine, your pelvis and shoulders in order to provide a solid foundation for movement in the extremities. Properly training your Core is essential in the treatment and prevention of spinal pain and other musculoskeletal aches.
If your core muscles are strong they will aid in the following:
Some of the best core training exercises you should be performing are planks, hip raises, reverse crunches, woodchops and even compound exercises that will involve proper engagement of your core muscles. You can ask any of the members I’ve been training and surely they’ll tell you how sick and tired they are of listening to me constantly reminding them to “draw in” their abs, stabilize their abs, engage their core and hold it for the duration of their set of exercise. The main idea behind these exercises, is that it will strengthen your ab muscles a lot better than any other crunch you could ever do.
In essence, core stability benefits everyone, from older people to top professional athletes. Exercises for core stabilization should be part of every conditioning program, along with flexibility, strength, and aerobic training. All the parts of your body are connected to one another, directly or indirectly. Think of a chain as the connection; for example, imagine a chain starting at your foot and running through your ankle, calf, knee, thigh, and hip to your pelvis and spine. This is called the kinetic chain, and it means that moving one part of your body can affect another body part. Your trunk is where the kinetic chains come together.
So the next time you think of ab training, forget doing basic crunches only.
Remember your body needs all the support it can get.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
First of all the term Core Training relates to the strengthening of the muscles that stabilize your skeletal structure; meaning the muscles of the spine, your pelvis and shoulders in order to provide a solid foundation for movement in the extremities. Properly training your Core is essential in the treatment and prevention of spinal pain and other musculoskeletal aches.
If your core muscles are strong they will aid in the following:
Proper movement of your torso – if your core is not strong you will likely suffer from back problems and increase your chances of injury, “even if you are an active person or consider yourself fit”.
Good posture and body stability - These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa.
They will also protect your vital systems, improve body fluids and enhance your circulatory support.
YOU MAY ALSO LOOK SEXY!!!!
Some of the best core training exercises you should be performing are planks, hip raises, reverse crunches, woodchops and even compound exercises that will involve proper engagement of your core muscles. You can ask any of the members I’ve been training and surely they’ll tell you how sick and tired they are of listening to me constantly reminding them to “draw in” their abs, stabilize their abs, engage their core and hold it for the duration of their set of exercise. The main idea behind these exercises, is that it will strengthen your ab muscles a lot better than any other crunch you could ever do.
In essence, core stability benefits everyone, from older people to top professional athletes. Exercises for core stabilization should be part of every conditioning program, along with flexibility, strength, and aerobic training. All the parts of your body are connected to one another, directly or indirectly. Think of a chain as the connection; for example, imagine a chain starting at your foot and running through your ankle, calf, knee, thigh, and hip to your pelvis and spine. This is called the kinetic chain, and it means that moving one part of your body can affect another body part. Your trunk is where the kinetic chains come together.
So the next time you think of ab training, forget doing basic crunches only.
Remember your body needs all the support it can get.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Friday, April 03, 2009
Benefits of a Fitness Assessment & Why You Need It
What is a Fitness Assessment? A proper fitness assessment consists of a series of measurements that will help determine your level of physical fitness. These tests can identify your strengths and weaknesses in relation to your physical needs and fitness goals.
There are several standard tests in a fitness assessment. Depending upon the assessor, other tests may be added to achieve a greater picture of your fitness level or lack thereof.
Bear in mind that a Fitness Professional should be able to explain to you the benefits of a comprehensive fitness assessment before developing any kind of fitness program. And I say this because the main reason to perform an assessment prior to any exercise regimen is to help educate and motivate regardless if you do personal training or not. These tests and screening processes will establish a baseline or blue print that will allow for monitoring your performance and progress throughout your exercise regimen; remember fitness is not a one size fits all. Like the old saying says: “If you’re not assessing, you’re just guessing”.
So a proper assessment should include a Health History Review, followed by measurements of Cardiovascular & Muscular Strength along with a comparison of the anterior and posterior muscles and even exercise technique. There should also be a screen process that will allow measuring any muscle imbalances, body movement and alignment patters. A ROM (range of motion) assessment along with either a Body Fat Analysis or a BMI and Body Composition Measurement are also suggested. Further assessment may also be performed of an individual's dietary habits.
Most of this assessment process is already part of an orientation for first timers that I conduct at Electra Health Club & Spa; which also includes equipment set up orientation to show you how to use and operate cardio and weight machines. The assessment process will vary slightly depending on your fitness level and even perhaps your health background. If you haven’t taken advantage of this program or feel you have hit a plateau in your exercise regimen, go ahead and approach me or go to the front desk to set this up.
In summary a fitness assessment is beneficial for both personal trainers and their clients. By following the guidelines described in this article, personal trainers can remove the guesswork of exercise design, and provide sensible starting and progressing points for resistance training programs. With follow-up evaluations, members will see measurable improvement that may help them maintain interest in the program, but most importantly maximize your results.
If you’re interested in learning about proper technique and are a results driven person, contact me by e-mail or at Electra as I would like to help you build a better body.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
There are several standard tests in a fitness assessment. Depending upon the assessor, other tests may be added to achieve a greater picture of your fitness level or lack thereof.
Bear in mind that a Fitness Professional should be able to explain to you the benefits of a comprehensive fitness assessment before developing any kind of fitness program. And I say this because the main reason to perform an assessment prior to any exercise regimen is to help educate and motivate regardless if you do personal training or not. These tests and screening processes will establish a baseline or blue print that will allow for monitoring your performance and progress throughout your exercise regimen; remember fitness is not a one size fits all. Like the old saying says: “If you’re not assessing, you’re just guessing”.
So a proper assessment should include a Health History Review, followed by measurements of Cardiovascular & Muscular Strength along with a comparison of the anterior and posterior muscles and even exercise technique. There should also be a screen process that will allow measuring any muscle imbalances, body movement and alignment patters. A ROM (range of motion) assessment along with either a Body Fat Analysis or a BMI and Body Composition Measurement are also suggested. Further assessment may also be performed of an individual's dietary habits.
Most of this assessment process is already part of an orientation for first timers that I conduct at Electra Health Club & Spa; which also includes equipment set up orientation to show you how to use and operate cardio and weight machines. The assessment process will vary slightly depending on your fitness level and even perhaps your health background. If you haven’t taken advantage of this program or feel you have hit a plateau in your exercise regimen, go ahead and approach me or go to the front desk to set this up.
In summary a fitness assessment is beneficial for both personal trainers and their clients. By following the guidelines described in this article, personal trainers can remove the guesswork of exercise design, and provide sensible starting and progressing points for resistance training programs. With follow-up evaluations, members will see measurable improvement that may help them maintain interest in the program, but most importantly maximize your results.
If you’re interested in learning about proper technique and are a results driven person, contact me by e-mail or at Electra as I would like to help you build a better body.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.
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