Cherry Hill Personal Trainer’s Top 10 Reasons to Increase Water Consumption

Top 10 Reasons You Should Start Drinking More Water Today!

waterconsumption

We have all been told at some time or another to consume more water. It’s good for you they say, but what does that exactly mean? We’re going to dive deeper into what really makes water so beneficial 

Personal Trainer Reason #1: Body Composition 

Your total body is composed of about 60% water. Your lean mass (excludes fat) composes about 73%. So if your water intake is low, don’t be surprised if your energy is too. 

Personal Trainer Reason #2: Aids Digestion

Adequate water intake helps improve every digestive process from the mouth all the way to the intestines.  It can also help prevent constipation. 

Personal Trainer Reason #3: Improved Blood Flow

Your blood is made up of 86% water.  If water intake is restricted, so will your blood flow. 

Personal Trainer Reason #4: Helps Nutrient Delivery

Proper water consumption will help deliver important nutrients throughout the body, especially water soluble vitamins like vitamin B and C.  

Personal Trainer Reason #5: Protects Joints

Adequate water intake will lubricate and cushion the joints, reducing cartilage wear and tear helping to prevent future injuries. 

Personal Trainer Reason #6: Improve Brain Function

Consuming enough water will allow you to think clearer and be more productive with your time.  

Personal Trainer Reason #7: Regulates Body Temperature

Sweating is one way the body regulates temperature.  Water is excreted through the pores cooling the body down.  If water stores are low dehydration can occur. 

Personal Trainer Reason #8: Keeps Skin Moisturized

Water can help keep skin moisturized and look healthier.  Dehydrated skin will be dryer and appear to have more wrinkles.  

Personal Trainer Reason #9: Improved Kidney Function

Kidneys are completely dependent on water for proper function.  Through the use of water the kidneys remove many waste products and toxins from the body.

Personal Trainer Reason #10: Increased Muscle Strength

Muscles are made up of 76% water.  If muscles become dehydrated muscle strength will drop significantly and fatigue will set in quickly.  

Water Intake Recommendations

  • 8 glasses a day (64 oz.) is a good starting point for most
  • Athletes and avid exercises should strive for up to 110 oz. daily
  • If you weigh yourself before you work out, any weight lost by the end of your work out must be replenished with 12oz of water per pound lost. (Lose body fat, not water weight)

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

 Suggested Articles:

5 Tips for Leading a Healthier Lifestyle

How to Achieve Your New Years Resolutions

Suggested Video:

Kettle Bell Toss

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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 Keeping Healthy Eating Affordable

Maintaining Healthy Eating on a Budget

healthyeatingonabudget 

Healthy eating, on a budget, is possible. It just takes a game plan and a bit of creativity.  In this article i’m going to discuss some tips on how to keep your meals healthy, nutritious and budget friendly.

Budget Friendly Tip #1: Go in with a plan

When food shopping, go to the store with a plan of action and stick to it! Never go to the store hungry, this will make you more susceptible to the lure of the snack foods that will take money away from your healthy eating options.  Check the circulars before you head to the store, look for discounts on fruits and veggies and then build your meal plans around what you can get the best offer on.

Budget Friendly Tip #2: Buy Seasonal and Avoid the Exotic

If you buy fruits and vegetables that are in season they are likely to be more budget friendly than their non-seasonal friends.  In the winter squash, broccoli, endive, sweet potatoes and cabbage are in season, to name a few.  Winter fruits include pears, clementines and grapefruit. Save the exotic fruits for special occasions, as these are usually much higher in price since they are shipped in from where they are grown.

Budget Friendly Tip #3: Meatless Mondays

Lean meat, such as chicken, is a fantastic protein, but can also be on the expensive side especially if you are buying organic.  Legumes and grains, mixed, can be a fantastic source of protein and will leave you with some extra cash in your wallet.  Quinoa is a complete protein, is easy to make and matches well with a vegetable stirfry.  A three bean chili is a great winter warmer that is delicious, meatless, and will satisfy even the biggest meat eater.

Budget Friendly Tip #4:  Leftovers are your Friends

When you’re cooking, think about what you can make that will allow enough for leftovers for lunches for the week.  If you’re craving soup, make a large batch.  Put the remaining into individual containers and take it to work for lunch.  Try an overnight crockpot oatmeal. Oats are cheap, healthy and in a limited amount of time, you have made yourself breakfast for the entire week.

Budget Friendly Tip #5:  Stock your Freezer While Your Favorite Fruits and Veggies are in Season

Going back to tip #2, if you see a great deal on fresh berries during the summer, buy in bulk! Place them into freezer bags and save them for the winter.  Same rule goes for vegetables.  Before you freeze your veggies, blanche them first (submerge in boiling water for a brief interval, then place in an ice bath to stop the cooking process).  Be sure to dry them thoroughly and then store in a freezer bag.  Some vegetables that freeze well are broccoli, brussel sprouts, carrots, peppers and peas.

With a little pre-planning, you can be a healthier eater on a budget. You can enjoy greater variety, avoid deprivation, and gain a shopping strategy that is both easy on your waistline and your wallet.

 

Written By: Shannon Benedetto, ACSM-cpt

Suggested Articles:
Suggested Video:

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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 Reveals How to Overcome Your Training Plateaus

Top 5 Ways to Overcome Your Training Plateaus!

plateau

Hitting a fitness plateau is a common phenomenon. Your strength increases, muscle gains and/or fat loss come to a screeching halt. Why does this happen? How can you get back to achieving fitness results?

Why Do Training Plateaus Occur?

Unfortunately, overwhelming results will begin to taper off. Your body will adapt to your workouts fairly quickly and you’ll stop seeing progress. The rule of diminishing returns can also halt your progress in your gym. Over time your body will start to slow progress because of your genetic potential. You’re physically unable to gain a pound of muscle or lose a pound of fat each week for the rest of your life. So ultimately your progress will begin to slow as you get closer to your goal.

Personal Trainer Plateau Breaker Tip #1 – Consistently Change Your Exercises

The quickest way to plateau is performing the same exercises. Your body will adapt to the training stimulus. Performing squats and pushups everyday are a great way to get going. However, it may be time to change. Change the type of push up you are doing or use a new piece of equipment, such as a bosu ball. The change, in the stimulus, confuses the body and allows for continued success.

Personal trainer Plateau Breaker Tip #2 – Vary Your Repetitions and Sets

Continue to keep your body guessing by varying your sets and repetitions. If you’re doing 3 sets of 10 on every exercise for months on end, then it’s time for a switch. Schedule your workouts so you have a power day where the rep scheme is in the 6-8 range. Then add in a hypertrophy day (lean muscle gain) where the reps stay in the 10-12 range. Also add a high rep endurance day where all the reps are 15 and above. You can also incorporate different rep ranges on the same day.

Sets are another variable which can be adjusted. Instead of doing 3 sets on everything, try 4 sets on the exercises for large muscle groups (Legs, Chest, Shoulders, Back,) and 2 sets for secondary exercises for smaller muscle groups (Abs, Arms) . The possibilities are endless, so get creative!

Personal Trainer Plateau Breaker Tip#3 – Change the Order of Your Exercises

This is an often overlooked aspect of training. Many people don’t realize the order of their exercises are the same each workout. If you’re always doing squats before lunges on leg day, try adding lunges first followed by squats. This is a great technique if you see a certain exercise that is not getting the same kind of results. Squatting first makes sense, but starting with lunges, every once in a while, may increase your overall strength development.

 Personal Trainer Plateau Breaker Tip #4 – Take a Week Off

Sometimes the reason for your plateau is you’re actually working out too much! If you’re feeling tired, sore all the time, or lacking the motivation to train, it’s likely you’re overtraining. Occasionally, you overwork your body and are unable to recover quick enough. A week off from the gym can do the body good. Your muscles can finally fully recover. If you can’t stay out of the gym for a week, have a light week. A light week consists of lightening the weights, reducing sets or repetitions, performing less exercises, or reducing your intensity (never would have guessed, I’m sure). This will also allow for the body to fully recover while still staying active.

Personal trainer Plateau Breaker Tip #5 – Find a Workout Partner or Personal Trainer

A workout partner or personal trainer can be a huge asset to your progress in the gym. A workout partner can help spot you on certain exercises, increase motivation, and make working out more enjoyable. A personal trainer can do all of the above plus ensure proper form, tailor a workout plan specifically for you, keep you accountable, and make sure you reach your goals!

Training plateaus can be very frustrating but don’t get discouraged. Try implementing a couple of these plateau breakers and you’ll be back on the path to results in no time!

 

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

 Suggested Articles:

The Power of The Power Plate

Battle Rope Training

Suggested Video:

Battle Rope Fat Loss Workout

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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

How to Keep Healthy Eating Exciting: The Salad

 Personal Trainer Shows you How to Keep Healthy Eating Exciting:

The Salad

salad

Salad, noun \?sa-l?d\ : A mixture typically composed of lettuce, tomato, cucumber and if you have an extra five minutes some other topping.  Usually eaten during a rushed lunch hour out of a tupperware container.

If this describes the salad that you are typically eating then I know that you must be ready for a change (also that you are probably developing a strong aversion to lettuce).  Fear not! I have some suggestions on how to turn your boring, run of the mill, salad into something far more exciting.

The Base: Greens

Please, no iceberg.  Salads composed of an iceberg lettuce base have no place in this article.  Try new salad bases.  There are so many different types of leafy greens, you’d be amazed.  Arugula has a sharp, peppery taste and is delicious with a lemon olive oil vinaigrette.   Spinach I feel is overlooked far too much when it comes to salads, this dark green is a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, and Vitamin C.  For those feeling adventurous give bok choy a try, it goes fabulous with red peppers, carrots and a sesame soy dressing.

The Base: Legumes, Nuts, Seeds and Grains

Beans can make a great base for a salad.  By adding cucumber, tomato, green onions and a light olive oil vinaigrette you have something delicious that is not only high in fiber but also has contrasting textures that will keep your mouth interested.  Not feeling a cold salad? Try a warm quinoa salad with roasted autumn vegetables like brussel sprouts, parsnips and carrots.  Quinoa is not only high in fiber but is also a complete protein.  Adding some chopped nuts or seeds to a tossed salad is always a good idea, it adds a nice crunch, try almonds, walnuts, or roasted pumpkin seeds.

The Toppings: Protein

Always having tuna out of a can or a piece of grilled chicken with your salad can get monotonous.  Try something different by switching out your canned tuna for a fresh grilled piece of salmon.  Take your salad in a different direction by using a dry rub of your favorite spices on your chicken before you grill it, and then pairing your toppings to compliment your flavor choice.

The Toppings:  Everything Else!

The possibilities are endless.  Cut up fresh berries over red romaine, add a little feta and some raspberry vinaigrette (this salad is even better the next day).  Use tangerines in an asian inspired salad and sprinkle with sesame seeds.  Take your stale bread and make healthy homemade whole wheat croutons with your favorite spices.

The bottom line is that there’s no need to stay stuck in your salad rut.  You can still have a healthy, go to meal in hardly anytime at all AND have it satisfy your taste buds! Experiment with different things.  Don’t be afraid to pick up that new veggie at the supermarket that you’ve never heard of before, give it a try! You never know, you may find something that you truly can’t get enough of.  As always, make sure to keep it healthy, keep your dressings light, and have fun with it!

 Written By: Shannon Benedetto ACSM-cpt

 Suggested Articles:

Keeping Healthy Eating Affordable

Black Bean Soup

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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’s Quick Hit! Boosting Immunity with Quercetin

Personal Trainer’s Quick Hit!

Always Getting Sick? Quercetin Could Be The Answer!

quercetin2

Many people have heard of vitamin C and its immune boosting properties. But have you heard of quercetin? Quercetin is a type of antioxidant also known as flavonoids. It can be found in fruits, vegetables, and berries. Some of which include red apples, blueberries, blackberries, cherries, onions, broccoli, and leafy green vegetables. Quercetin in combination with vitamin C could boost your immune function even higher. A study was done that involved 3 groups. One group took a combination of vitamin C and quercetin and the other two took one or the other by itself. The results were conclusive, finding the group taking the combination of the two had far superior immune function, including greater decreases in inflammation and cell damage. So next time you’re looking for a vitamin C supplement check if it’s combined with quercetin. If not just combine it with some quercetin rich foods!

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

 
Suggested Articles:

Importance of Calcium and Phosphorus

Importance of Zinc and Manganese

Suggested Video:

Partner Exercises

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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

Congratulations Miss central coast

Training Aspects’, Anna Negron, wins Miss Central Coast

Miss Central coast

Miss Central Coast

Training Aspects would like to congratulate Anna Negron for winning Miss central coast on Saturday October 19th! The pageant had 10 very talented and attractive ladies competing. The girls were judged on talent, fitness( swim wear), evening wear and interview. Anna came out victorious in all challenges. Anna had three ovations during her solo with her beautiful voice, looked great in evening wear as well as swim suit and aced her interview question.

Anna had 1 month to prepare and completed Training Aspects personal training program from a distance. Her final 2 weeks consisted of a strict nutrient dense eating regimen and had to workout twice a day 5-6 days in the weeks coming up to the pageant. Besides her discipline and intensity, she is a very out going and high energy person that is a pleasure to be around!

Anna’s win Saturday night, gives her a bid to move on and compete in Miss new Jersey in June 2014!

Congratulations Miss Central Coast

 

 

The Power of the Power Plate: Does it actually work?

The power plate:Vibration technology 

Voorhees personal training Power plateThe power plate, a vibrating plate, which many assume is a gimmick! A machine that looks like a Doctor scale on steroids, you stand on it and it stimulates your muscles? That’s right! The problem is not with the technology but the  way it has been used in the past. Many, think of the shake weight, “Hold this! and you’ll get a workout!”. The science behind the power plate goes much further, as well as the range of exercises that come with the power plate. Lets go through the facts!

History of the Power Plate: Weight loss and decreased bone density

Vibration therapy can, interestingly enough, be dated back to Greece (everything dates back to Greece, amazing). This idea was first developed by the Soviet union cosmonauts. There is minimal gravitational force in space, muscles and bones are not loaded (if you don’t use your muscles you lose your muscles and in space you don’t use your muscles) as they normally are on earth. Cosmonauts in space lose their muscular strength very quickly (muscle atrophy).  The decrease of bone density increases the risk of bone fractures, so it was not safe to stay in space for extended periods of time. As a result, they were forced to return to earth quickly. Whole body vibration true potential was uncovered by Russian scientist Vladimir Nazarov, found a successful way to combat this—so successful, in fact, that their cosmonauts were able to endure an average of 400 consecutive days in space, compared to 130 days for American astronauts. The Soviets discovered the secret of how to make gravity work for them.

The power plate and vibration technology: Force= Mass * Acceleration

Stay with me! We’ll keep it simple. There is a simple principal in training which any good trainer follows, the principal of overload. To see results you must stimulate your muscles, bones, neurological system, etc. Each workout should be a challenge! To make it a challenge you have to increase the force output from you body. Sir Issac Newton’s second law, Force=Mass * Acceleration. To increase force you must increase mass (use heavier dumbbells, use a tighter resistant band etc.) or acceleration, which stays constant, Gravity!
Every time you use a heavier weight you’ve increased your force but your acceleration would be unchanged. However,  the power plate gives you the opportunity to change the G forces against your body to increase force! Allowing for greater mobility and overall functional performance!

Pulling it all together: vibrating, Gravity and personal training exercises

Gravity is another form of acceleration. It is the one form of acceleration we are all subject to. Gravity is what causes your muscles to develop—your muscles allow you to counter the effects of gravity, so that you can move. If the Earth had no gravity, you wouldn’t develop muscle, as we covered in the history portion.Vibration is simply adding more gravity to your body, or increasing “G-forces.” for example, Rebounding on a mini trampoline can range up to 3 g forces at the bottom of the jump.

The Power Plate: No other Vibration training compares

The power plate moves side to side, up and down and back and forward unlike any other Vibration technology!

The power plate moves side to side, up and down and back and forward unlike any other Vibration technology!

If you have tried vibration technology in the past, but it was not a power plate, you have not tried effective acceleration training. The Power plate works by vibrating in three dimensions, or three planes: vertical, horizontal and sagittal (front and back). The Power Plate moves at a very high rate (25 to 50 times per second) across very small distances (two to four millimeters), so you aren’t knocked off balance, but just enough that your muscles must accommodate the stimulus.

When the Power Plate vibrates up and down, your muscle tone improves

Left to right and front to back movements improves your balance and coordination.

The many imitators on the market usually have their machines move side to side, don’t be fooled. Without the complex motion, specifically the up and down vibration, it loses its effectiveness!

So the net result is a dramatic improvement in strength and power, flexibility, balance, tone and leanness.

Just by standing on the vibrating Power Plate, each muscle in your body reacts in a continuous flow of micro adjustments, expanding and contracting reflexively. Now imagine, instead of standing on it or holding a push up position, actually completing a full, high intensity workout! The Muscular, bone and neurological stimulation, is incomparable!

To add a few more stats to your imagination!

If you apply 30 Hertz (30 cycles per second, the standard level on the power plate) for 30 seconds, you are expanding and contracting your muscles a total of 900 times in just half a minute. This means you can train to an athlete status with 12-25 minutes of Acceleration Training, three days a week. Now expand that by completing a Training Aspects high intensity workout! Results are inevitable!

Two Must follow rules with the Power plate:

There was a facility a couple years ago which had power plates but due to some other troubles (un-related to the power plates) they were forced to close down. If you ever tried the power plates (specifically) and had a bad experience. You most likely, were following someone who had limited experience on the power plate. 2 rules to always follow:

Power Plate Rule #1:

Do Not stand straight up on it! The vibration will go straight to your head and especially if you’ve never used vibration technology, it will not be pleasant. The vibration has to go some where!  When you stand straight, it will go through your whole body and straight for your head. SOLUTION, When standing on the power plate make sure to hold at least a 1/4 of a squat or focuss the vibration into specific areas. From there you can get creative!

Power Plate Rule #2:

Do Not lay down on your back! Those are advanced exercises not for the average person. You must have a good amount of experience using the power plate and have the ability to truly control your core (most do not).

Follow those 2 rules and you will have a much better experience with the power plate.

 

When you only have a hammer everything looks like a nail! fill your tool belt with a variety of personal training techniques!

When you only have a hammer everything looks like a nail! fill your tool belt with a variety of personal training techniques!

Power Plate conclusion: The Bad, the ugly and the take away

As for all training equipment/ techniques , they go through fads. The media will hype a training style or piece of equipment for a few months even a year, then it dies out. When something new comes out/ or is brought back, it’s different! As a species, we love new and different! Except new and different is not always better. There are a few essential principals which must be analyzed to see if the new fad of the year is truly effective (we’ll save that for another article).

I’ll keep it short on this.The power plate is not a fad, nor is it the answer to all of your problems. The power plate is an extremely effective tool, to have in your belt of tricks if you are a trainer and a great piece of equipment to change up your training program to become more mobile and body capable. It has great capabilities but must be used properly!

Where can I find one? 

So if you’ve made it this far in the article you are probably wondering where you can find a power plate.

  1. The Most expensive way is get certified with the power plate, learn some anatomy and physiology and read a few muscle fitness magazines. Then buy a power plate and have your fun! Or! Buy one and get a specialized power plate  personal trainer to train you at home.
  2. Many chiropractors and physical therapy facilities have one. See if they’ll let you use it.
  3. Your best choice:  Training Aspects is certified by the makers of power plate, As well as all the other research and personal training, sports performance and fitness knowledge, they have 5 years of experience with the power plate! Get the Ultimate Training Aspects personal training and Sports performance program developed for you! Here are a few more benefits of the power plate and a specifically tailored personal training or sports performance program:
    • Increase blood flow
    • decrease appearance of cellulite
    • Increase body mobility capabilities
    • weight loss
    • Increased muscle tone
    • efficiency of workouts
    • Sports performance

Power Plate is Back in South Jersey: Cherry Hill, Voorhees and surrounding areas! 

Power plate Athletes and stars

Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns

 Performance and Fitness specialist

Suggested Articles:

Battle Rope Training Benefits 

Setting Realistic Fitness Goals

Suggested Videos:

Battle Rope Fat Loss Workout

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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

Training Aspects Personal Training Fall Special

Training Aspects Personal Training Fall SpecialsPersonal Training special Cherry Hill

The summer has come and gone! The fall schedule is back. It gets darker earlier, hoodies and sweaters are finding their way out of the closets, School is back! We’re a few weeks into September, lets start New year’s resolutions early this year.

For some extra motivation and a quick start  on your
weight loss, get lean and perform better goals, Training Aspects is offering:

3 -45minute Personal training sessions Only $89!

 That’s almost 50% off! Have a Training Aspects  personal trainer or sports performance coach develop a goal specific program that is meant for your individual needs! This way you can achieve the results you are looking for! Remember, there is no cookie cutter approach to training! Each person has a different needs even if they have the same weight loss goals. If you ahven’t been able to achieve the results you have always wanted and have worked with various personal trainers and/ or have bought tapes/ dvds created for the masses. Training Aspects personal training program is for you! Try it now!

2 -45minute Partner/ Small group training sessions only $60!

That’s right! Up to 4 people per small group session and you split the $60 across the group. If you come in with 3 people you pay a total of $15 each, for 2- 45 minute sessions! Partner or small group personal training session are a financially effective as well as goal effective way of achieving your goals. Usually it is most effective if each person has the same personal training goal, however, training sessions may have varied training experience per person.A Training Aspects personal trainer is up to the challenge! Group session benefits, besides financial, are great for the motivation within the group during small group training sessions, as well as the healthy competitive spirit that is created outside of the sessions. Each person wants to see results, as well as see the group succeed. So when you’re out you have a support buddy! If you’re looking for extra motivation and reinforcement this may be the best package for you! Make it fun, we’ll help!

We look forward to meeting with you and helping you achieve your envisioned success!

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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

Cherry Hill Personal trainer top 3 weight loss tips

Hey Cherry Hill! Top 3 Reasons You’re Not Losing Weight!

Lose weight keep it off

 

If you have hit a wall in your weight loss goals, here are three simple tips which may help you overcome your plateau. Doing the same workout program, depriving yourself of the same amount of Calories without a change in diet. But what is the true reason behind this enigma we call weight loss? Well you’re about to find out! We are going to break down the top three reasons for your stall in weight loss and how to finally fix it!

Weight loss problem 1 – Your Diet

I’m sure you have heard this one before, but it truly is the most important factor when it comes to weight loss. We all know that overeating is going to lead to weight gain but can under eating really lead to weight gain too? Yes! Most people think all they have to do is cut their calories down as low as possible and BAM! weight loss! Not quite. Although your body might lose some weight at first you will hit a weight loss plateau very quickly. The idea of starvation mode is not a myth. Your body’s number one goal is survival. When you begin to cut calories under your bodies basic needs, all body function slows down, yes, this means your metabolism. (follow the link to our starvation mode article)

Personal trainer’s tip to improve your diet:

  Moderate calorie diets no less than 1200 calories. Eat more protein from lean meats such as chicken, turkey, fish. Increase vitamin and mineral intake with fruits and vegetables. Carbs are important even with their negative rep but it’s important to understand when and which ones! Fats in moderation with an emphasis on healthy fats.

No phones when working outWeight loss problem 2 – Workout Intensity

A great workout is all based on intensity. You can go to the gym for 3 hours a day but are you really getting a good workout in? Most likely not. A lot of people think its all about time spent in the gym. Wrong. It’s more about being effective with your time and your workout. Keeping the intensity full throttle for 30 minutes straight will beat a lackluster 3 hour workout any day. 

Personal trainer’s tip for workout intensity:

Supersets and circuit training. Supersets are two exercises performed back to back with no rest usually working opposite muscles groups. Circuit training is when you take several exercises and perform them back to back to back. Then take a short break and repeat for as many rounds as needed. Another great tool to increase your intensity in the gym is a personal trainer 

Weight loss problem 3 – Lack of Lean Muscle Tissue

The most common myth “If you want to lose weight do a lot of cardio!“. Yes, cardio is important but your body composition   (what your body is made up of ) is just as important. A person that is 5’6 at 135 lbs can look better than someone at 120 lbs. Muscle to fat ratio, cardio will help you lose weight, but it won’t help you increase lean muscle tissue (lean muscle also means defined not  bulky).Lean muscle tissue will help you lose weight in the long run, the more muscle in your body, the quicker your metabolism, allowing your body for optimal Calorie burning.

Personal trainer’s tip to increase lean muscle tissue:
(*not necessarily get bulky)

Strength training in combination of resistance training. This can be done in various ways including dumbbells, kettlebells, TRX, and body weight exercises. Remember! Cardio does not necessarily mean run on a tread mill. Cardio means increase your heart rate. Which makes intensity and pace (#2) very important! 

 By: Robert Jost
Personal Trainer
NSCA-cpt, ACE-cpt

 

Suggested articles:

*3 Great fat loss exercises 
*Weight loss vs. Body fat loss 

Suggested Video:

*15 minute workout

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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

Voorhees,NJ Body Challenge: Training Aspects’ Boot Camp

Voorhees, Nj Body Challenge: Training Aspects’ Boot camp

Trx and KettlbellsTraining Aspects is excited to begin this summer’s body challenge, Saturday June 29th, 2013 at 11am. Body challenge is a full body, high intensity personal training session for large groups. It is the evolved form of a boot camp class. The focus is to increase body mobility and overall performance, which leads to physical training results. Though this large group, high intensity, personal training session is difficult, all training levels are welcome!

The Training Aspects’ Voorhees Body challenge / Boot Camp overview:

Location for Boot camp : 1150 White horse rd. Voorhees, NJ 08043.

Duration of Voorhees Boot camp: Between 30-45mins

Environment for the Voorhees Boot camp: The class will be held in the old Bally’s parking lot next to Smoothie King. It will most likely be hot, so bring a water bottle and a hand towel. It is important to stay hydrated! We will have a water cooler, but come prepared!

Group training methods for Voorhees Boot camp:
Before you watch some of the training techniques, do not get Intimidated! There are modifications for each training exercise, and remember! It is better to start somewhere then to wish and never get started.

 

“Time spent wishing is time wasted”

TRX- follow the link to see various trx exercises

Kettlebells- This link will take you to a  sample kettlebell workout.

Sprints- example of 4 corner sprints, a very effective sprint exercise

Plyometrics- Le tigre is a burpiee, squat jump and explosive push up all in one.

Body weight exercises: a plank combination for all levels

What to bring For Voorhees Boot camp:

Water bottle: As mentioned earlier, it will be very warm/ hot outside. Very important to stay hydrated!

Hand towel: expect a lot of sweat!

Training gloves: There will be a few exercises done on the grass, if you are worried about your hands, wear gloves!

Other notes For Voorhees Boot camp:
  • Please plan to arrive at 10:50, it makes set up and start up much easier and we thank you in advance.
  •  If there is rain, Boot camp will be cancelled.
Prices For Voorhees Boot camp:
  • Drop in fee 1 session: $15
  • 4 sessions for the month: $40
  • 8 sessions for the summer: $65

 

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 Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Take action… Now! 

[contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact]