The little secret to fitness success

The elevator to Fitness success is out of order. You’ll have to use the stairs….
One step at a time.

– Rande Wilson

 

The fitness industry, often, focuses so strongly on the looks of each person rather than the benefits the person will receive in the long run. As in every goal, there is a search for how quickly the results will come. When I came across this quote it made me think of all the people, including myself, that in any aspect of their life, try to take shortcuts to accomplishing their goals. Many times those short cuts just set you back. Because there is a little secret, there are no shortcuts. No matter what the goal is, hard work is required! Coming back to fitness, how many times have you set a goal and gave up on it after a few months, weeks, days!? Can you imagine if you actually stuck with it?! What you would move like, feel like and look like?!
You may have read, heard or saw a program which promised results. It had great testimonials! 10 to 15 great ones! however, how many people actually tried? What sacrifices were actually involved?

True results expect a commitment. Make reasonable lifestyle changes and little by little you will see results. Stop making extreme changes, stop with the fad diets, stop with the gimmick workout programs, stop taking that magical supplement that promises everything! There are no guarantees in life! However, there is one constant variable! If you put the work into it, I promise you the first two to three weeks will be tough mentally and physically! Once you get past those first few weeks, the physical work will still be hard! But mentally you will adjust and it will no longer be the same grueling feeling, you will have adapted . I’d like to finish this rant with a quote Training Aspects always pushes when beginning with a person.

“An extreme change lasts a month,
A lifestyle change lasts a lifetime…”

-Training Aspects

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

 Suggested articles:
*No time to train
*Top 4 Training Excuses
Suggested video:
*Supplements the popular question

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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6 ways to get past a weight loss plateau

6 ways to overcome a weight loss plateau

Get past your weight loss plateau

The people I usually begin training, many times, started their weight loss journey on their own. They may have taken tips from a magazine, signed up for a gym membership, done a 60-90 day workout video program, and though they may have seen some results, they feel they need a stronger direction. They feel as though the results have ceased and they need something new. The following tips are just a few of the things a Training Aspects personal trainer will include or consider to help a client get over their weight loss plateau.

Personal Training tip#1

Correct the form/focus: Videos, magazines, or people that look like they know what they’re doing in the gym are not the ways to learn exercises. Many times, the focus of the exercise is missed when it is self-taught. Many times, people assume that as long as they are training intensely, their heart rate is up, they’re sweating, and they feel tired that they got a good workout. Not understanding the focus of the exercise can drastically change the effectiveness of the exercise and in many cases, cause injury over time. For example, due to poor form, many people who squat do not engage their gluteus, nor know how to. Many people will squat and forget to push their hips back, thus putting the weight on their knees and ignore the use of their gluteus. The gluteus is a huge muscle group! By neglecting them, they lose half the effectiveness of the squat!

Stop doing exercises incorrectly! Solution: get a few sessions with a Training Aspects personal trainer and learn the fundamentals. Many times, three sessions can be all you need to correct your form!

Personal Trainer Tip #2

Figure out your training goal: if your goal is to lose weight, then that should be your focus (May sound like common sense but this happens often). Do not fall into a body building program. Your goal is to lose weight, more importantly, the body fat. You will see results with those programs, but there are much more effective training programs out there. The more muscles you work in one day, the more effective the workout.

Personal trainer tip #3

Nutrition Timing: this is an advanced technique, however understanding what your body needs before and after the workout is very important. Your body needs certain nutrients pre, during, and post workout, it is essential to incorporate this into your program.

Personal Trainer tip #4

Reorganize the training plan: when you just begin working out or are getting back into working out, doing something is better than nothing. However, as you plan to progress in your fitness goal and lose more weight, increase lean muscle, or increase muscle size, exercise organization becomes important. If you start your workout with bicep curls, crunches, calf raises or any other supporting muscle group, then you need to reorganize your plan. If you begin with leg presses before power exercises, or you do 45 minutes of cardio and then go to the weights, reorganize your plan and I promise you results. (The next article will give you more information on this.)

Personal trainer tip #5

Shock the system: many times, doing the same thing will lead to a plateau. Your body adapts to your fitness program and no longer feels challenged. This goes back to the principal of overload. To get results, you must challenge your muscles. You can do this by changing the type of exercises. For a basic example, instead of a bench press, try a variation of pushups, or use dumbbells and slow the rep scheme. If you are doing squats with a bar, do squats and add a jump into them (not with a bar, at least not at first).

Personal trainer tip #6

Doing too much: believe it or not, you could be doing too much! You just started working out, you go to the gym religiously because you are trying to achieve your goal and your body begins fighting back. This is called overtraining. There are ways to monitor overtraining. A plateau, or even losing results despite working harder, increased resting heart rate, feeling restless or having trouble falling asleep, getting sick more often, and not feeling well after big workouts are all symptoms of overtraining. More to come on this next week.

“Success doesn’t come to you, you go to it!”
Marva Collins 

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 


Suggested articles:
* 7 Training myths
* 3 Reasons for your weight gain
Suggested video:
15minute challenge

 

Take action… Now! 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cellulite: What can you do?

Secrets of Cellulite 

What is cellulite: Cellulite is usually found when there is a decrease of estrogen in the body.  This causes a decrease in circulation, which leads to less oxygen and nutrition to the area, which then leads to less collagen production.  The other problem with decreased circulation is the fat cells in the area are unable to be broken up as effectively, so they begin to increase in size and push through the collagen, causing the appearance of bumpy skin or as we know it cellulite.

Why do women get Cellulite and men do not:

 This is actually a misconception!  Though cellulite is more prevalent in women, with up to 90% of women (skinny or obese) having it, 10% of men also have cellulite.

Why is the prevalence of cellulite higher in women than men:

If you take a look at the diagram, you can see how the collagen looks more like a picket fence in women, but in men it looks more like a cross linked fence, allowing for more stability against the growing fat cells. There are a few other reasons such as hormones (estrogen vs. testosterone in the body) and adrenergic receptors (Beta increases fat burning, Alpha receptors increase fat, to keep it simple).

 

Are there other factors:

There are other factors as well, such as genetics, diet , lifestyle, clothing, and stress.

The cellulite Solution:

It’s true, there are certain predispositions which  make for a tough uphill battle.  However, in this case, you can overcome this predisposition by being proactive.  The good news is that being genetically predisposed to cellulite does not necessarily mean you will have it.  This means that you must focus on the factors which are in your control. Here are 4 tips to decreasing your chances of developing cellulite.

Tip #1 Do not wear restrictive underwear! 

If your body already loses effective circulation through hormone loss, don’t add to it by wearing elastic bands in the gluteus region.  The blood that should be flowing to those regions gets backed up. Remember the goal is to increase the blood flow in these areas, not decrease it.

Tip #2Diet:

Be proactive and focus on keeping lean.  Look back to past articles for nutrition information.  It’s important to not increase body fat.  If you already have cellulite, having a healthy, nutrient-dense diet can still help improve your look and decrease the amount of cellulite. Remember, specifically for women, due to the collagen structure and a decrease in estrogen, any increase in body fat will begin to push through the fibers. This does not mean stop eating! This just means you need to eat more clean!

Tip #3 Exercise:

Yes, this means a resistance program (weights, bands, body weight exercises etc.) in addition to cardio. Exercise, specifically resistance exercises, increases the blood flow in the particular area, so meet with a qualified exercise specialist (personal trainer) and develop an effective program (email me and first session is free!).

Tip #4 Cellulite services:

There are various treatments out there, but many are expensive and have little effect.

  1. Creams: The focus with creams is on fat burning not increasing blood flow.
  2. Vacuum rolling: rolling the area increases the blood flow, and the heat helps in fat burning, but this will have to be a monthly reoccurrence, results vary!
  3. Subcision surgery: correcting the area with placing more fat into it can make the cellulite move or get absorbed, which may make it worse.

Attack the cellulite head on before it becomes an issue. Once it starts its very tough to overcome, The best choice is the proactive approach.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

Suggested Articles:
* Metabolism: Speed up
* Eat with purpose

Suggested video:
* 15 minute workout!

 

Take action… Now! 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Delicious and Nutritious, Friday Night Dinner!

Healthy dinner, Halibut with Tomato basil salsa

 

Ingredients:

– 2 tomatoes, diced
– 2 tablespoons fresh basil, chopped
– 1 teaspoon fresh oregano, chopped
– 1 tablespoon minced garlic
– 2 teaspoons extra-virgin olive oil
– 4 halibut fillets, each 4 ounces

Directions:

1. Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.
3. Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.
4.Transfer to individual plates and serve immediately and enjoy!
Feel free to add a complex carbohydrate (Brown rice, whole wheat spaghetti, sweet potatoes) and as always adding fresh steam vegetables with low fat dressing (best choice: balsamic vinaigrette) is a great way to have a complete dinner.

Nutritional analysis per serving:

Serving size: 1 fillet
Calories 160 Sodium 65 mg
Total fat 5 g Total carbohydrate 3 g
Saturated fat 1 g Dietary fiber 1 g
Monounsaturated fat 3 g Protein 24 g
Cholesterol 36 mg    
Recipe from the  mayoclinic
 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Recipe taken from mayoclinic

Boot camp Update!

Voorhees Nj boot camp update!

This weeks Boot camp is scheduled for 9am on saturday and Sunday at 12pm at 1150 White horse rd. Voorhees,NJ 08043 in the Smoothie king parking lot. Please bring workout gloves, a towel and a water bottle!

The best Personal trainers and exercise specialist in Voorhees – Cherry hill – Marlton – Haddonfield area!
– Lose weight
– Increase muscle tone
– Burn Fat
– Increase Athletic Performance!
Training Aspects is not just Hype it is the real Deal!

Test it for yourself!

Take action… Now!

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…