Training Aspects, Personal Training, Fitness, Sore Muscles

Cherry Hill Personal Trainer Explains Is Muscle Soreness Always Beneficial?

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Does Extreme Muscle Soreness Always Equal a

Great Workout?

Training Aspects, Personal Training, Fitness, Sore Muscles

Personal training means you should be Sore!

Kidding! Muscle soreness is not the point of reference for if you had a good workout or not.  Muscle soreness and stiffness following a tough workout is common and sometimes inevitable. If the soreness becomes debilitating to the point where you can’t move or walk the next 3 days, you most likely over did it. The goal is not to be as sore as possible after a work out. When it comes to soreness and exercise, in general, more is not always better.

What Is Muscle Soreness?

Muscle soreness is caused by placing progressive overload on the muscles. This overload leads to microscopic tears in the muscle fibers. They then swell up as part of the rebuilding process. Muscle soreness often occurs a day or two after training. This is referred to as DOMS (delayed onset muscle soreness). This is very common in unconditioned individuals exercising for the first time. It shouldn’t be a constant occurrence though, after you become more accustomed to exercise the soreness should taper down.

Why Training To Be Sore Is Ineffective

The soreness felt after exercise can make you feel a sense of accomplishment. If you are constantly sore, you should be getting results, right? Not necessarily. If you are training for soreness all the time you most likely will miss workouts because of the soreness. You might try to fight through the pain but your workouts won’t be as effective. Your performance will suffer and even worse you could get injured, setting you back a few months. Exercise should make daily living easier, not harder. If you’re so sore you can’t walk for 3 days then it defeats the purpose of becoming more fit.

How To Avoid Soreness and Still See Great Results!

Intense muscle soreness usually occurs in the early phase of working out. First two to four weeks. a good workout program or personal trainer, will be able to key in on the proper progressions needed to have you succeed. One suggestion, instead of focusing on one or two muscle groups each day, switch to full body workouts with a day of rest in between each one. Full body workouts spread the workload over the whole body. This limits overworking specific muscles and the amount of soreness you will feel. Exercise for performance, not soreness. The goal of most exercise programs should be progressive overload. Working towards improving performance and strength with each workout. If you’re constantly sore you won’t be at your strongest and performance will suffer.If your performance suffers your overall goals will suffer as well.

Make exercising a habit not a fad. New years resolutions are right around the corner (2 days) this year make your goals stick by making training a valuable priority which you enjoy not a chore.

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects, Personal Training, Fitness, Personal Trainer, Weight Loss

Cherry Hill Personal Trainer Discusses How to Achieve Your New Year’s Resolution Fitness Goals!

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Personal Trainers Quick Tip:

How to Finally Achieve Your New Year’s Resolution Fitness Goals!

Training Aspects, Personal Training, Fitness, Personal Trainer, Weight Loss

New Year’s Resolutions are right around the corner and many people have fitness goals on their mind. How do you set realistic goals and stay motivated, so you don’t end up like 90% of the crowd by quitting your fitness journey before it even starts?

Make Your Goal a Lifestyle Change

What this means is don’t make this a quick fix, like lose 20-30 pounds this month. You’re setting yourself up for failure. Instead just focus on making a change to a healthy lifestyle. This includes increasing your weekly exercise and healthy eating habits. This will be much easier to handle in the beginning setting you up for the long haul.  This way you don’t join the crowd and quit after just two weeks.

Get a Workout Partner or Personal Trainer

Nothing will keep you more motivated to consistently hit the gym than being held accountable by someone else. A friend or trainer can be a great way to keep you accountable, motivated, and pushing forward to achieve your goals!

These are just a couple of the ways to get started on your new year’s resolution goals and make them last! Check back next week for more new year’s resolution tips!

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Training Aspects, Personal Trainer, Fitness, Goal Setting, Healthy Eating

Cherry Hill Personal Trainer Discusses Staying Healthy During The Holidays!

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Training Aspects, Personal Trainer, Fitness, Goal Setting, Healthy Eating

Personal Trainer Quick Tip :

Sticking to Your Diet and Exercise Routine During the Holidays!

            The holidays can be a hectic time of the year but it doesn’t have to keep you from achieving your goals! It is going to take some self-discipline but you can fight the bad choices that will be presented to you. We are going to break down a couple ways to help you say no to the holiday’s bad choices.

How to Eat Well During the Holidays:

Most likely the best choices will not be present. In order to make the best of the situation you should control portion sizes. Don’t go overboard on the bread and mashed potatoes. Instead fill your plate with mostly proteins and vegetables. When it comes to dessert, stay away if possible. If not, 1 cookie is ok, 10 cookies is not!

How to Stick to an Exercise Routine:

Saying the gym isn’t open is no excuse! Go for a brisk walk or run after dinner to stay active, it’s easy and free! If it is too cold out for you then stay inside and do a body weight circuit. A routine like pushups, squats, burpees, and plank is simple yet effective. Perform each exercise in a row with minimal breaks for 3 sets. This shouldn’t take longer than 10-15 minutes. This is quick and keeps you active during the holidays! Try it out!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects, Personal Trainer, Personal Training, Foam Rolling, Reduce Pain

Personal Trainer Discusses Foam Rolling! What It Is, Its Benefits, and How to Use It?

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Personal Trainer Discusses Foam Rolling!

What It Is, Its Benefits, and How to Use It?

Training Aspects, Personal Trainer, Personal Training, Foam Rolling, Reduce Pain

Foam Rolling has been gaining popularity in the fitness community as well as the general public.  This is for a good reason.  Foam rolling can provide many great benefits for the body.  The benefits vary from increases in range of motion to reductions in muscle soreness.  Today we will discuss what foam rolling is, the benefits of rolling, and how to use a roller efficiently.

What Is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) stretching technique.  Essentially, a self-massage.  This is a very simple, yet effective stretching technique.  This method is used to release muscle tightness or trigger points.  By applying pressure to the trigger points (very tight areas) via the foam roller, you can release the knots that have built up in your muscles over time.  Releasing these knots and tightness can improve many aspects of your exercise routine and sports performance.

Benefits of Foam Rolling!

Foam rolling can provide a host of benefits to your body and performance.

¸ Correction of muscle imbalances

¸ Muscle relaxation

¸ Improved joint range of motion

¸ Reduced soreness and improved muscle tissue recovery

¸ Improved neuromuscular efficiency

¸ Reduction in trigger point sensitivity and pain

¸ Decreased neuromuscular hypertonicity (muscle tension)

¸ Promotes optimal length-tension relationships in the muscles

How To Use a Foam Roller?

If you have never seen or used a foam roller before, getting started can be tricky.  Once you get started, though, it is a simple piece of equipment to use.  The most common way of foam rolling is by placing the roller on the ground and laying the tight muscles overtop of the roller.  You roll back and forth over the muscle feeling for trigger points.  You want to focus on the trigger points by continuously rolling over these points.  You want to spend at least 30 to 90 seconds on each muscle.  The best times to use a foam roller is before static or dynamic stretching to warm the muscles and improve flexibility.  Also, it can be done as a cool down post-workout.  This can reduce muscle soreness in the following days.

Common Foam Rolling Techniques!

back rollerMid to Upper Back

Training Aspects, Fitness, Personal Trainer, Sore Muscles, Muscle PainCalves

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Training Aspects, Personal Trainer, Fitness, Post Workout Drink, Nutrients, Post Workout

Personal Trainer Quick Tip: The Importance of Post-Workout Nutrient Timing

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Personal Trainer Quick Tip

Importance of Post-Workout Nutrient Timing!

Training Aspects, Personal Trainer, Fitness, Post Workout Drink, Nutrients, Post Workout

Last week we discussed the importance of what to consume post workout. The results showed a high glycemic carbohydrate, like sugar, and whey protein combined in a shake spiked insulin and increased protein synthesis, best.  But when should you have the drink? The timing is just as important as what you’re consuming. A study was conducted with two groups. One group had the carb/protein drink 3 hours after exercise and the other group immediately after exercise. The results were astounding. The group who consumed the drink immediately after exercise had three times the protein synthesis as the other group! Also, net protein balance (protein synthesis minus protein breakdown) stayed positive in the immediate group and actually went negative in the 3 hour group! Basically the 3 hour group wasn’t building new lean muscle, whereas the immediate group saw increases in lean muscle.

Now don’t freak out if you can’t get your post workout shake in immediately. The general rule is within 45 minutes and you’ll be fine. You will still see all the benefits shown above!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects, Personal Trainer, Gluten Free, Sports Performance, Weight Loss

Cherry Hill Personal Trainer’s Quick Tip! Gluten Free Diets and Weight Loss

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Personal Trainer Quick Tip:

Is a Gluten Free Diet Best For Weight Loss?

Training Aspects, Personal Trainer, Gluten Free, Sports Performance, Weight Loss

Although many people have been losing weight on gluten free diets, is it really because of the gluten? Most likely not. People rave about how gluten is bad for you, but do they actually know what it is? Gluten is a protein found in wheat, barley and rye. So more than likely it’s not the gluten that has been holding you back, but the unhealthy foods that contain gluten. These include: cookies, cakes, pizza, pancakes, burgers, and beer. Obviously over consuming foods like these that are high in saturated fats and carbohydrates would lead to weight gain. Just as obvious, eliminating these foods would lead to less calories consumed and weight loss. 

Now there are certain cases were a gluten free diet would be beneficial. Those with celiac disease, a gluten intolerance, (about 1% of population) would see improvements in their digestive health and limit sickness. 

Using a gluten free diet strictly for weight loss isn’t the smartest approach. You may see some weight loss but at a potential cost of vitamin deficiencies. Many gluten free dieters are often deficient in iron, calcium, zinc, and B vitamins like folate and niacin. They also miss out on many other nutrients including fiber. 

The best approach is still a balanced diet of lean meats, nuts, seeds, fruits, vegetables, and whole wheat breads and pastas in moderation!

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Training Aspects, Personal Trainer, Personal Training, Goal Setting, Setting Goals, Weight Loss, Losing Weight,

Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals

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Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals!

Training Aspects, Personal Trainer, Personal Training, Goal Setting, Setting Goals, Weight Loss, Losing Weight,

We all have goals. Whether we want to lose weight, gain muscle, increase sports performance, or maybe just increase the quality of our daily living. These are all great goals to have but without proper planning and thinking realistically they may never be accomplished. We need to start making “SMART” goals. “SMART” is an acronym for the five measures of a great goal. These are specific, measurable, attainable, realistic, and timed.

Specific 

Make the goal clear cut and to the point. Saying you want to just lose weight is too vague and most likely will never be accomplished. A better approach to this goal would be to be specific in the exact amount of weight you would like to lose and set a date when you will begin this goal.

Measurable

Always measure your progress. If you are not consistently measuring your weight, body fat, body girth measurements and strength then how will you ever know if you are progressing and getting closer to you goal. If you are unsure of how to measure body fat/body girth measurements or want a professional to handle it a personal trainer can be a great investment!

Attainable

Asking yourself if this goal is actually attainable is very important. If you say you want to lose 20 pounds in a month that’s an unrealistic expectation. and you will most likely get discouraged and quit when you don’t meet that goal. Instead aim for a more attainable number like 1 to 2 pounds a week. Hitting these numbers consistently over the long term can add up and keep your mindset positive to keep striving for more!

Realistic

Realistic goals are similar to attainable ones. You need to ask yourself if the goals you set are realistic for the time frame. Can you actually lose 10 pounds this month or is your schedule going to be too busy for that. Sometimes you need to scale your goals back. Maybe you only aim to lose 5 pounds this month. Then strive for 8-10 the following month because you know you will have more time and it will be more realistic.

Timed

Setting a time frame for your goals could be the most important part to goal setting. If there is no time frame on your goal, there is no sense of urgency and you will continually put it off. Setting a specific time to have your goal accomplished will keep you on track and constantly pushing yourself to meet that deadline.

Goal setting is a process and takes some practice to set realistic and attainable goals. Just stick to the SMART system and you should be on your way to setting and accomplishing all your goals and more!

 

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects, Personal Trainer, Personal Training, Carbs and Protein, Fitness

Cherry Hill Personal Trainer Asks “Are Carbs Equally as Important as Protein?”

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Personal Trainer Quick Tip

Are Carbohydrates Equally as Important as Protein?

Training Aspects, Personal Trainer, Personal Training, Carbs and Protein, Fitness

Yes! Especially post workout. Consuming high glycemic carbohydrates, like sugar, in combination with protein immediately after exercise can greatly enhance the proteins effectiveness. A study has shown that the combination of a protein/carbohydrate drink post workout was 38% more effective in stimulating protein synthesis (amount of protein absorbed) than a protein only drink. This occurs because the high glycemic carbohydrates spike insulin levels, insulin is one of the most important regulators of protein synthesis. An increase in protein synthesis leads to an increase in lean muscle tissue.

Not only does post workout carbs enhance the effectiveness of the protein it also reduces cortisol levels. Cortisol is a catabolic hormone in the body that breaks down protein and muscle tissue. Again it’s because of the spike of insulin from the carbohydrates that will prevent protein degradation (muscle breakdown) from occurring.

Carbs get a bad rep from the media but carbohydrates are an essential part of the lean muscle building process. So next time you are thinking about what to have post workout a whey protein and high glycemic carb, like sugar, is the perfect combination to spike insulin and optimize protein synthesis!

Written By: Robert Jost NSCA-cpt, ACE-cpt 

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Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin Effects

Cherry Hill Personal Trainer Gives 6 Tips on Improving Insulin Sensitivity and Increasing Fat Loss

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6 Tips for Improving Insulin Sensitivity and Increasing Fat Loss

Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin Effects

If insulin sensitivity is of concern, it’s not hard to get it tested, just ask a doctor for a fasting plasma glucose test.  Maximizing insulin sensitivity should be a priority for anyone interested in improving their health and minimizing their diabetes risk.  Here are 6 tips to make that happen.

 

Personal Trainer Tip #1

Exercise Regularly:  Exercising 3-4 times a week can improve nearly every health marker there is, and insulin sensitivity is no exception.  

 

Personal Trainer Tip #2

Get Plenty of Sleep:  Getting adequate sleep is crucial to keep the body functioning smoothly, and that includes hormone production

 

Personal Trainer Tip #3

Eat Fewer Carbohydrates, especially simple carbs:  Eating lots of carbs makes us produce a lot of insulin, so it’s best to follow a diet that’s low in simple and processed carbs.

 

Personal Trainer Tip #4

Eat Slow-Digesting Foods:  When foods digest slowly, the sugars take longer to hit the bloodstream, and insulin is released more gradually.  Healthy fats, fiber, and protein are all great examples and should make up a significant portion of our diets.

 

Personal Trainer Tip #5

Drink Green Tea: Drinking plenty of green tea has been shown to significantly reduce blood sugar concentrations, but ditch the milk.  It can undermine tea’s circulatory benefits.

 

Personal Trainer Tip #6

Keep Body Fat Low: However it’s achieved, simply being lean can improve insulin sensitivity.  There’s never been a better reason to train for fat loss!

Written By: Shannon ACSM-cpt

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Training Aspects, Personal Trainer, Personal Training, Healthy Recipes, Chai Pudding, Personal Training, South Jersey, Fitness

Healthy Triple Berry Chia Pudding

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Triple Berry Chia Pudding 

Training Aspects, Personal Trainer, Personal Training, Healthy Recipes, Chai Pudding

Chia is a super food; an excellent source of omega fatty acids, has more antioxidants than blueberries and it’s full of minerals, calcium, protein, vitamins and fiber. Plus it is low in calories and is incredibly satiating.  This pudding is great for breakfast, and is super quick and simple to make.  Enjoy! 


Ingredients:

  • 1 cup unsweetened almond/coconut milk beverage
  • 3/4 cup fresh blueberries, sliced strawberries and raspberries
  • 2 tbsp chia seeds
  • honey to taste

Directions:

Combine the almond-coconut milk together with the chia seeds and fruit in a glass jar with a lid. Cover and shake well, set aside for 15 minutes. Give it another good shake then refrigerate overnight or at least 5-6 hours.  Divide into 2 bowls or glass serving dishes and serve. Enjoy!

Nutritional Information:

Servings: 2 • Size: about 1 cup
Calories: 110 • Fat: 5 g • Carb: 12 g • Fiber: 7.5 g • Protein: 4 g • Sugar: 3 g
Sodium: 64 mg • Cholest: 0 mg

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