Miss New Jersey 2014

The New Miss New Jersey 2014: Cierra Kaler-Jones

After an action packed weekend on the ocean city boardwalk,  Training Aspects would like to congratulate the new Miss New Jersey, Cierra Kaler-Jones. Cierra After countless months of preparation and a weekend of intense competition, can enjoy a few days to celebrate and take it all in! However, the work is not yet done! By winning the Miss New Jersey pageant, Cierra will now compete in the Miss America pageant in September. The Training Aspects team was in the  crowd all three days and the intensity and passion Cierra gave off when she was on stage was very impressive. She was not only graceful on stage but gracious in victory, as the other contestants had nothing but praise, truly showing her beauty inside and out. Training Aspects is the official trainer of Miss New Jersey  2014 and look forward to helping prepare Cierra to win the Miss America Crown.

Training Aspects Miss New Jersey 2014

Congratulations Cierra Kaler-Jones!

Miss New Jersey in the air

Cierra in the air during her performance.

We would also Like to Congratulate all the girls for all the hard work they put into the pageant all year but also the amount of time they put into their communities. The girls of the Miss New Jersey program are a special group.

The miss new jersey  2014 contestants

Top 5 Miss new jersey

Top 5 on stage:  Brenna Weick, Cierra Kaler-Jones, Sandra Okuboyejo, Lindsey Giannini, Devon Vanderslice.
(Names from left to right)

 

 

 

Personal Trainer Unveils The New Super Food!

 

Personal Trainer Quick Tip

Kohlrabi? The New Super Food?

 

What is Kohlrabi?

Kohlrabi is a vegetable.  It is a member of the mustard family and is related to wild cabbage and wild turnips. It looks similar to a turnip and has a round bulb with a stem, and large, edible leaves. The skin of kohlrabi can be white, purple, or green, but the flesh is always white.

The Health Benefits of Kohlrabi!

 

Super food Benefit #1:

High in potassium, which helps reduce blood pressure and increase bone mineral density. The vitamin C content of kohlrabi is even greater than orange juice! It is also a great source of fiber and water content.

 

Super food Benefit #2:

Kohlrabi can be beneficial for those with diabetes and hypoglycemia. It’s nutrition content can help stabilize blood sugar. It can also be effective against edema (swelling), candida (fungal infections), and viral infections.

 

How to Prepare and Eat Kohlrabi

Kohlrabi can be prepared and eaten in many different ways. Both the flesh and leaves can be eaten. They can be consumed either raw or cooked. The flesh can be cut into slices and eaten with some hummus or dip.  A quick, easy, and tasty way to prepare the leaves is to saute them in some garlic and olive oil, which tastes great and is still nutritious!

Next time you’re going grocery shopping put kohlrabi on the list. It’s a change up from spinach or kale, but still boasts superfood properties!

Written By: Robert Jost

Personal Trainer

NSCA-cpt, ACE-cpt

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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:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043


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Beware! Some Fitness Facts Could Be Myths!

Top 5 Exercise Myths Everyone Should Know About!

 

 Training Aspects Resolves fitness myths

Exercise Myth #1 -You burn more fat exercising at a lower intensity

This is a tricky one because science technically says this is true. Lower intensity or “steady state” exercise does primarily use fat stores for energy, whereas high intensity exercise primarily uses carbohydrate stores for energy. Then how can this be a myth?

Personal Trainer Tip to Burn Body Fat

 In order to burn a pound of fat you need to burn 3,500 calories. High intensity exercise is still the king of burning calories. Not only will a ½ hour, high intensity workout burn more calories than an hour, low intensity workout, it will also boost your calorie burn for up to 24 hours after you are finished the workout!

Exercise Myth #2 – Crunches will reduce your waistline

 Again this myth comes back to overall calorie burn. Crunches only target one small muscle group. It is a low intensity exercise and will not burn many calories. In order to reduce your waistline and burn off that belly fat you need to engage in high intensity exercises.

Personal Trainer High Intensity Exercise Tip

Jump squats, squat to press, burpees, kettlebell swings and kettlebell snatches. These moves still utilize core stabilization and greatly increase your overall calorie burn to help slim your waistline!

Exercise Myth #3 – Exercising 7 days a week is the only way to get results  

This one couldn’t be further from the truth. You may see some results in the first week or two, but then you’ll burn out quickly. Rest is just as important as exercise. If you’re not allowing your body the proper rest, it won’t be able to recover and grow stronger for the next workout. You will always feel fatigued and beaten down, which is the exact opposite of how exercise should make you feel.

Remember: there is no perfect number of workouts, it varies for each individual.

Personal Trainer Weekly Exercise Tip

 Beginners can start with moderate exercise at least 2-3 times a week. Intermediate exercisers can workout 3-4 times a week. Advanced athletes can workout up to 6 times weekly, but they will still need at least one rest day.

Exercise Myth #4 – If your goal is to lose weight, stay away from lifting weights

This is a terrible myth that must be corrected once and for all. Resistance training is an essential part of any successful fitness plan. Resistance training will help you lose weight, gain strength, and improve overall fitness.

Personal Trainer Weight Training Tip 

Resistance training not only increases lean muscle mass, it also helps promote fat burning. The more lean muscle you have the more calories and fat you naturally burn doing nothing! Add exercise to all that lean muscle and you have a fantastic fat burning machine!

Exercise Myth #5 – You will continuously see the same results for months on end

We all wish this one was true but unfortunately the body doesn’t work that way. The principle of diminishing returns does not allow for this to occur. Your body only has so much fat it is willing to lose, it needs a certain amount of fat to function correctly and keep you healthy. This is why it becomes much more difficult to lose weight as your body fat decreases.

Personal Trainer Tip to Overcome Stagnant Results

Change up your workouts. Sometimes the reason for your lack of results is a stagnant exercise routine. If you have never tried kettlebell training or battle rope training,  then give it try. These exercises are high intensity and could kick your results into the next gear!

Don’t fall for all the myths, stories and lies out there, do your own research and find the facts!

Training Aspects Get Results

Written By: Robert Jost

Personal Trainer

NSCA-cpt, ACE-cpt

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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:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043


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Avocados and Tomatoes, The Perfect Match? Personal Trainer Answers

Personal Trainer Quick Tip

Are Avocados the Key to Boosting Lycopene Absorption?

 

Personal Trainer superfoods

 

Lycopene is a type of carotenoid, an organic pigment that is found in tomatoes and gives them their red color. These organic pigments are also found in fruits such as guava, watermelon, and grapefruit.

 

Dietary fats, like monounsaturated and polyunsaturated fats, need to be present for optimal absorption of lycopene. The main problem is many of the foods containing lycopene have little to no dietary fat content. Research suggests that the heart healthy monounsaturated fats found in avocados can greatly increase the absorption of lycopene. The study provides evidence that consuming avocados with tomatoes can increase lycopene absorption up to 400% greater than when consuming tomatoes alone.

 

Lycopene may help protect against heart attacks and prostate cancer. This is great news for everyone, especially men. So next time you make a salad, don’t forget to combine your avocados and tomatoes to reap all the benefits!

Written By: Robert Jost

Personal Trainer

NSCA-cpt, ACE-cpt

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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:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043


View Larger Map

Where Did Treadmills Originate? Personal Trainer Explains!

Personal Trainer Fun Fact

Did You Know, Treadmills Were Originally Used for Prison Labor

Have you ever felt like running on a treadmill was torture, well that’s essentially what it was used for in early prisons. In 1818, an English civil engineer named Sir William Cubitt invented the first treadmill, and named it the “tread-wheel,” although it resembled more of a modern day Stairmaster. Prisoners would step continuously on the “tread-wheel” for a strenuous 8 hour shift, either pumping water or crushing grain. In those 8 hours prisoners would climb the equivalent of 7,200 feet! Now that’s a workout! In England this treadmill maltreatment continued until the 19th century when it was eventually deemed too cruel. The treadmill was all but forgotten, until it was resurrected by Dr. Kenneth Cooper in the 1960’s when aerobic exercises were shown to provide great health benefits!

Written By: Robert Jost

Personal Trainer and Exercise Specialist 

ACE- CPT, NSCA-CPT

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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:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043


View Larger Map

The Squat: Are You Squatting Correctly?

 

Should Everyone Be Squatting Exactly The Same?

 

The squat is a very popular exercise among personal trainers. Whether you do a bodyweight squat or a burpee, squat form is involved. The squat is a very effective exercise but if form is incorrect, it may lead to various lingering injuries. Each person is unique, therefore, anatomy may play a role in the correct form. We are going to break down the basic anatomy of the hip joint,  guidelines to follow when squatting, and the reasons why squat form may vary by individual.

Basic Anatomy of the Hip Joint

The hip joint is a ball and socket joint. This type of joint allows for fully rotational movements throughout all planes of motion. The top of the femur bone, called the femoral head, inserts into the acetabulum (hip socket) of the pelvis. The joint is then held together by the labrum and surrounding muscles. This creates the movement friendly ball and socket joint.

Guidelines to Follow When Squatting

There are still a few guidelines to always follow when performing a squat properly.

Hips/Butt Back – Your hips and butt should be moving back as you progress through the squat. This engages and increases the activation of the glutes and hamstrings.

Weight in Heels/ Toes Up – This prevents your body from leaning too far forward and decreases the pressure in your knees reducing the risk of injury.

Chest Up/Abs Tight – This promotes an erect, neutral spine and improves core stability and good posture when squatting.

Why Everyone’s Squat Will be Slightly Different

Although each person has the same bones, their structure and placement in the joint can vary greatly. Bones may have longer and bigger femoral heads (check picture below), the angle of the femoral head can vary, and their acetabulum (hip socket) may point downwards instead of straight out. Taking bone variability into consideration, squat formation may vary. Some people will feel more comfortable with a wide stance, while others will do better with a narrow stance squat. This is where a knowledgeable and experienced personal trainer can help. Don’t fear the squat! Adapt the squat to your body and you will see great results this year!

Written By: Robert Jost

Personal Trainer and Fitness Specialist

NSCA- cpt, ACE-cpt

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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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4 Great Tips to Achieve Fitness Success in 2014!

 

How to Stay Motivated to Succeed This Year!

It’s a new year! You know what that means? Time to set goals and be successful this year! How can you make this year different? How can you actually succeed and accomplish everything you set out to do? Setting goals is a great start, but sticking to them is the difficult part. Here are a few ways to make 2014 a Success!

Personal Trainer Success Tip #1

Change Your Exercise – Instead of thinking about how much of a chore starting an exercise program will be, focus on all the positive benefits you will see. Not only will you see health benefits, but have a sense of accomplishment, improved mood, improved productivity, and an increase in positive energy everyday! This thought process can be applied to anything in your daily life. Always focus on the positives of each situation and everything will become easier!

Personal Trainer Success Tip #2

Set “reinforced” Goals – So what is a “reinforced” goal? Well your typical fitness goals are usually “lose weight” or “get toned.” Too vague and you can’t “measure” how you are doing. Instead this year set a goal to run a 5k, half marathon or even a full marathon!  Sign up for a sports league of your choice. Now you have a specific goal and reason to train consistently. By setting a goal for the future you will inadvertently lose weight, or get toned. Reinforce your goal, if it only adds an extra drop of motivation, it is worth it.

Personal Trainer Success Tip #3

Make Your Exercise Program Fun and Different This Year – Many people associate getting fit with endless hours of running on a treadmill. Change it up this year, add bodyweight exercises, kettlebells, battle ropes, TRX, or a Power Plate. (Link to articles or videos) A more fun and effective way to train! Did you ever notice, you run for an hour on a treadmill and you’re still in the same place! Try a new training technique, your motivation and results will change for the better.

Personal Trainer Success Tip #4

Invest in a Personal Trainer – There is no better motivational tool than a great personal trainer. They will keep you accountable each and everyday. Making sure you are hitting each workout with top notch intensity and ensure your nutrition is on point. A personal trainer will introduce new and innovative workouts each week. Making sure your form is as needed for not only the best results but also to keep you from getting hurt. Personal Training is an investment in yourself, if you can invest in a 60 inch flat screen, you can invest in your health just the same. Your health is worth it!

Try implementing a few of these successful strategies this year. You will notice an improvement in your health, mobility and of course looks!

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

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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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Cherry Hill Personal Trainer Explains Is Muscle Soreness Always Beneficial?

Does Extreme Muscle Soreness Always Equal a

Great Workout?

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

 

Personal Trainers Quick Tip:

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

HealthyNewYearResolution

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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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


View Larger Map

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

 

Personal Trainer Discusses Foam Rolling!

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

foam rollers

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

low back roller-2Lower Back

it rollerIT (Illiotibial) Band

hamstring roller

Hamstrings
calf roller-1Calves
quad rollerQuadriceps

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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


View Larger Map