The top 3 reasons why your results are plateauing

The top 3 reasons why your results are plateauing

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The Top 3 Reasons Why Your Results are Plateauing

The top 3 reasons why your results are plateauing

Training for performance or just for health is a great experience of growth, but when the excitement of progress begins to dwindle, it’s natural to wonder “Why the plateau?” I will uncover the top three reasons that might be thwarting your results. Let’s navigate the challenge of adapting to changing fitness levels, shed light on the risk of overuse injuries, and emphasize the pivotal role that variety in exercises plays in sustaining momentum. So, if you’re feeling stuck questioning why your gains have hit a wall, we’re about to delve into the intricacies of these common hurdles, providing insights and strategies to break through those plateaus and revitalize your fitness journey. Get ready to elevate your workout game and bid farewell to stagnation!

Adapting to Changing Fitness Levels:

Progress is the goal, understanding and adapting to changing fitness levels is the cornerstone of continued success. Through the journey we hit peaks and valleys, and acknowledging that your body evolves over time is paramount. Adapting to changing fitness levels are the notions that what once challenged you may no longer provide the same benefits. It’s very important to recalibrate workout intensity, duration, and techniques to align with your current fitness capacity. From tweaking your exercise routine to accommodating variations in stamina and strength, adapting becomes not only a strategy for overcoming plateaus but also a fundamental aspect of evolving. Embrace the fluidity of your fitness levels, and you’ll not only optimize your efforts but also set the stage for a sustainable and progressive approach to achieving your goals.

Overuse Injuries:

Ever felt all of a sudden each workout is getting more and more difficult or draining? That could be the burnout or overuse injuries forming. It’s like a reminder that our bodies are not getting the rest, recovery or nutrition we need. Find that sweet spot between pushing boundaries and giving your muscles the break they deserve. Because, let’s face it, nobody wants to hit a plateau or deal with nagging injuries. This part is all about learning to listen to your body by throwing in those rest days, keeping on track with your diet and keeping your workouts diverse. By overcoming these plateaus, you’re ensuring you stay on the smooth track for the long haul.

The Importance of Variety in Your Workouts:

The importance of variety in your workouts unveil the secret sauce to combatting plateaus. When your body gets too acclimated with the same old routine, the gains can start to fizzle. The power of switching things up in your workouts like trying new exercises and exploring different fitness styles keeps things interesting for the mental and keeps your body adapting to getting stronger. Your body will always get used to doing the same thing over and over again. There’s different ways and variations to workout on the same goals you have. This is the space to embrace the huge variety of exercises that not only elevate your fitness game but ensure that each session remains exciting and effective. It’s time to bid farewell to workout monotony and welcome the true benefits of a diverse and dynamic workout.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Not feeling it today? Try these tips on still crushing your workout

Not feeling it today? Try these tips on still crushing your workout

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Not Feeling it Today? Try These Tips on Still Crushing Your Workout

Not feeling it today? Try these tips on still crushing your workout

Ever had those days when just the thought of working out feels like a chore, and the couch is calling your name louder than your motivated self? We’ve all been there but don’t worry; skipping a workout isn’t the only option. This article will be your go-to guide for shaking off the “not feeling it” vibes and still conquering your workout goals. From low energy slumps to mental roadblocks, I have some tips that will have you turning the dial from “meh” to “let’s do this!” Learn some methods to kick that lazy feeling to the curb and feel prepared to fight back on that urge to skip.

Set a Specific Goal for The Session:

When figuring out the type of a workout feels more daunting than enticing, setting a specific goal for the session can be your secret weapon to turn things around. Instead of approaching your exercise routine with a vague sense of obligation, pinpoint a clear and achievable objective. It could be as simple as completing it in a certain timeframe, basing it around maintenance, or even getting in some active rest. By giving your workout a purpose, you transform it from a mundane task into a purposeful aid to your overall goals. This not only focuses your efforts but also infuses a sense of accomplishment into each session.

Create a Pre-Workout Ritual:

Sometimes, the key to crushing your workout lies in the preparation leading up to it. Creating a pre-workout routine serves as a mental and physical primer, signaling to your body that it’s time to shift gears. Whether it’s blasting your favorite energizing playlist (one of my favorite methods), indulging in a quick dynamic stretch, and/or savoring a nice cup of coffee, these rituals become your personal prelude to action. They act as a bridge between the burdens of the day and the intensity of your workout, providing a fitting psychological cue that it’s time to focus and get after it. Your chosen routine will not only add a touch of consistency to your overall fitness journey but also serves as a huge motivator. It won’t always be easy to keep it going but treating your wellbeing and creating this ritual will remind yourself of who you truly want to be.

Vary Your Workouts:

Repetition is a big factor that leads to boredom and decreased motivation in your workouts. By introducing diversity, you create a big game-changer that keeps exercising interesting and enjoyable. Switch up your exercises, re-evaluate your goals and create different workouts to achieve them, or venture into new workout formats. This not only keeps things interesting but also challenges your body in unique ways, preventing it from hitting a plateau. By embracing variety, you’ll discover renewed enthusiasm whether it’s trying a new sport, incorporating bodyweight exercises, or experimenting with high-intensity interval training (HIIT).

Change The Intensity:

Adjusting the intensity of your workout can be a strategic move to ensure you still get the job done. On days when fatigue weighs heavily, consider lowering the intensity while maintaining consistency. Try a lighter set of weights or a gentler pace during cardio. The key here is not to let the momentum fade completely. On the flip side, consider a shorter, high-intensity approach. Increase the intensity by pushing for higher weights, incorporating explosive movements, or reducing rest intervals between sets. This way, you’re trading duration for intensity, ensuring a swift and efficient workout that still leaves you feeling accomplished.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Can’t find time to workout?

Can’t find time to workout?

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Can’t Find Time to Workout?

Can’t find time to workout?

Finding time to prioritize our physical well-being often takes a back seat to the demands of work, family, and other commitments. The big struggle of “Can’t Find Time to Workout?” resonates with many, but it’s crucial to recognize that incorporating exercise into our routine is not just a luxury but a necessity. Let us delve into practical strategies and mindset shifts that can empower even the busiest individuals to carve out those important moments that keep us on track to accomplish our fitness goals. If you’ve ever felt the challenge of time constraints hindering your fitness goals, this guide is your roadmap to reclaiming those precious moments for a healthier and more balanced lifestyle.

Establishing a Consistent Routine:

The notion of “Can’t Find Time to Workout?” often stems from the lack of a structured plan. However, by weaving exercise into the fabric of our daily lives and treating it as a non-negotiable aspect of our routine, this time slot becomes tangible. It can feel tedious crafting a consistent workout schedule that aligns with your lifestyle, but no one knows your schedule and lifestyle as well as you. We can designate specific days and times for exercise to gradually increasing the duration and intensity, building a routine not only fosters discipline but also transforms physical activity into an indispensable habit. There’s always the commitment of it but don’t overload your plate jumping into something too difficult to keep up with. You can always start small and make changes as you adapt to this new routine.

Accountability and Social Support:

When the clock never seems to be on your side, having a support system can make all the difference. Instead of stressing over making the time, talk to your friends  buddies, people who embody the lifestyle change you want, and the personal trainers who’ve got your back. Personal trainers are the fairy godparent, offering guidance and that extra push when needed without the hassle of figuring out what to do and how you’ll get there. They are a direct way to ensure you’re not just paying for their services but the results and change you want while also making a friend who will guide you there. And let’s not forget your squad – the friends, family, or online buddies who turn sweating it out into a group activity. So, if you’ve been dancing around the idea of a fitness journey alone, it’s time for partnerships and getting the help to boost you into the person you want to be.

Making Time for What Matters to You!:

Alright, let’s talk real life priorities. It’s time to flip the script and make time for the good stuff… you! I know how it feels to experience the guilt trips and the disappointment of “I was going to but….”. Putting what matters to you NEEDS to be front and center. It’s not just about squeezing in a workout; it’s about prioritizing your wellbeing, health, and happiness. Make time less for the unnecessary and embrace your essential wants and needs. You will be giving a big, bold shout-out to self-care. I know you’re tired of watching your workout goals play hide-and-seek, so let us get ready to make time for the things that truly light you up. It’s time you make those efforts into creating the better, happier, healthier you!

 

Written by:

Dan Aquino – ASFA-CPT

 

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Workout of the Week: Kettlebell Flow, Training Aspects

Sports Performance Workout of the Week: Kettlebell Flow

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Workout of the Week: Kettlebell Flow

Looking for a new workout to pump up your sports performance? Give this non-stop high intensity kettlebell flow a try. Perform 5-10 reps of each exercise non-stop. Then jump into five 20 yard sprints. Repeat for 5 total rounds. This combination will really tax your breathing and muscular endurance prepping you for game-time situations.

 

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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 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…

 

Coconut water quality, what to look for, Healthy Choice

What to look for in your Coconut water

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Coconut water quality, what to look for

The question of Coconut water versus sports drink was discussed in our last article. Though Coconut water did not come out victorious in the electrolyte battle, it is still one of the best choices for general fluid needs, over juices, sodas and sports drinks. Coconut water isn’t cheap, here are 4 things to keep an eye out for to make sure you’re getting the greatest value for your body and your wallet.

 1. Pasteurizing coconut water with heat:

Coconut water is naturally perishable. It must be kept cold. To extend shelf life, many co

Coconut water quality, what to look for, Healthy Choice

mpanies use high heat to kill bacteria and extend shelf life.Killing bacteria may be a plus, but it also loses it vitamins minerals, enzymes and if those don’t bother you, it’s flavor! If coconut water is from concentrate, the heat process is performed twice.

2. Adopting water from mature coconuts:

The value of the coconut come from the young green coconuts. The older the coconut the less nutrients are in the water and the more is in the pulp of the coconut. Mature coconuts are better for making coconut milk,

3. Adding preservatives to flavor and sweeten coconut water:

Usually the first sign of a mature coconut being used and an acidic taste being given off. To mask the taste, companies add “natural flavors” or sweeteners.

4. Dipping coconuts in chemicals for transport:

When shipping the coconuts into the US, companies will worry of coconut preservation. non-organic coconuts are usually preserved for transport. To preserve them, the coconuts are dipped in known carcinogens – formaldehyde or sodium metabisulphite. If the chemical seeps through, it’ll poison the coconut and you guessed it transfer into your delicious coconut water.
Coconut water is delicious, nutritious, refreshing but also expensive. If you’re spending 2 to 3 dollars per 12oz make sure you’re getting the most nutrient value for your money. Stay tuned for companies to look for and stay away from in the coconut world.

 

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sn

 

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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 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…

 

Coconut Water, Better than Gatorade…, Healthy choice

Is coconut water a natural electrolyte replenisher?

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Coconut Water, Better than Gatorade…

 

The natural way is the best way! One great product that has been brought into the food market is coconut water. Coconut water, however, is not new. It has been a favorite  time for the few that live Among it. Luckily, it is now readily available in the US. One of the benefits of coconut water is it’s natural ability to replenish our electrolyte needs. Can coconut water  be the solution over gatorade when electrolyte levels are low?

The food industry, just as any other business, look to minimize cost and increase profit. Often, Food coloring, preservatives, added sugars/flavors, unhealthy transport practices, get mixed into the hype of a product. Then what may have been a great product often becomes obsolete because higher quality processes are more expensive. That’s capitalism!

Coconut water, not to be confused with coconut milk, comes from young, green coconuts, a natural source of electrolytes including sodium and potassium. Eight ounces of coconut water 250 mg of sodium, 600 mg of potassium, the electrolyte content would be a great replacement not to mention it also has other  vitamins, minerals, antioxidants, and amino acids. Coconut water would be a great replacement for gatorade.

Great news! A drink that quenches your thirst, has lower sugar and is natural! Well…small problem. The coconut water that’s sold in the US has a similar potassium serving but the sodium is too low too truly replenish electrolyte stores. Vita coco, a popular coconut water brand, though advertised as pure coconut water, only has 29 grams of sodium to the usual 250 of true coconut water.

The natural choice is always my choice, however, in this case the natural is actually a fake. Truly natural coconut water would be a great replacement, but due to the ingredients, additives, process of creation, the coconut water sold in the US would not be a better choice over a Gatorade , in regards to hydration.

 

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sn

 

 

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Voorhees, NJ 08043

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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 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…

 

Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt Recipe

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Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt RecipeLooking for a new breakfast or snack option that tastes great and is easy to make? This strawberry chia yogurt recipe will be your new go-to.

Ingredients (makes 4 servings):

Chia Layer:

  • 4 tbsp whole chia seeds
  • 1/4 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1 cup coconut milk

Strawberry layer:

  • 1 cup strawberries
  • 2 tbsp water

Strawberry and yogurt layer:

  • 4 large strawberries, sliced
  • 1 cup plain yogurt or coconut yogurt (non-dairy option)

 

Instructions:

  • Slice 1 cup of strawberries (keep 4 strawberries for the top layer)
  • Simmer sliced strawberries with 2 tablespoons of water until soft.
  • Mix the chia seeds, cinnamon, ginger, and coconut milk in a small bowl.
  • Soak chia seed mixture for 20-30 minutes, then divide mixture between 4 jars.
  • Add cooked strawberry layer. Then add the sliced strawberries, pressing them to the side of the jar.
  • Add the yogurt on top.
  • Enjoy! Or cover and place in the fridge for up to 3 days.

 

Written By:

Robert Jost

Fitness Specialist

NSCA-CPT, ACE-CPT

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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 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…

 

Serving size guidance

Serving size guidance

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Serving Size vs. Portion Size

First world problems. When a child doesn’t finish their food, ” starving kids in (insert 3rd world country)” Understanding the difference between  a serving size and a portion size can help get your diet back on track. I was once asked randomly, at a favorite Wawa in the area, “if you go to buy a slice of pizza and the owner of the pizza shop offers you a whole pizza for only a dollar more than you would pay for your single slice. Would you take it?” Now… I love a deal. Deals in other areas of our lives are great!  “Did you hear the deal I got on this apartment?!”…” Yeah, I got a steal of a deal for my car” “See this shirt i got it for 78% off!”. A “great deal” is always appreciated, however, when it comes to your portion size, don’t look for a deal! If you want one slice of pizza, don’t buy a pie. If you order pasta and you get a full bowl of it, that doesn’t mean you should eat all of it.

Serving size guidance

Understanding what your body needs and what it doesn’t, is essential. Leptin has been popular in the media as the culprit. For others, it may just be a lack of knowledge. To start, use the chart above as a reference. When making a salad, don’t use a bottle of dressing, use a shot glass. Put yourself in the best position to win and winning will be inevitable.

Bonus tip:

Food logging, whether in the notes of your phone, hand written journal or an application (Training Aspects nutrition app). Logging is one of the best ways to truly understand the dynamics of a diet.  It’ll take 10minutes out of your day, suck it up and look at the bright side. The issue in nutrition will instantly appear.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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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 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…

 

3 tips for summer

3 tips for summer

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 3 tips for summer- Personal training success

 

It’s June, school is almost out, the weather is beautiful, days are longer and schedules are going to start changing. Whether your goal is a perfect beach body or to get better for your next sports season, pay attention to the following 3 tips and get moving to a successful, relaxing and yet accomplished summer.

 

Tip 1: Get into a habit of meal prepping (the nutritional aspect)

Meal Prep AdviceStart loving to meal prep! Between grocery shopping, cooking and cleaning, the total amount of prep time is 2.5 hours (once a week).  The majority of cafes, drive throughs and restaurants are over priced and have few choices, especially by the beach. By meal prepping, you will take control of not only what is going into your body but you’ll take control of your wallet (yes, we’re also money managers here at Training aspects ;)!

 

 

Tip 2: Adventure runs and body weight exercises  (the physical aspect)

When schedules change, often, workouts are the first to suffer. Transition periods are a killer. Take the pressure off yourself but stay productive. If you’re not sure if you can get to the gym, complete a 15-30 minute body weight workout or adventure run. Body weight workouts can be as simple as completing a few of the following exercises within that 15-30 minute time frame; push ups, planks, squats, crab walk, and mt. climbers. If you’re more of a runner, add obstacles/ exercises into your runs. As you run, complete jump squats, bear crawls, sprints with back pedals, and shuffles. It’ll take care of your “running kick” and add a greater resistance component. Working out doesn’t need to be a process (at least not to start ). It can be done anywhere. Transitional periods in schedules are usually the times that people fall off their fitness lifestyle. Instead of making excuses for why you don’t have time, simplify the process until the schedule settles down.

 

Tip 3: Not “NO” just not at this time. (the mental aspect)

Saying “No, I’m on a diet” to any loved one, friend, or acquaintance only entices them to follow up with “but I made this specially for you!” or “It’s good to have a cheat day” etc. Don’t motivate people to test your willpower and you may also be insulting them without even realizing it.  The more you’re tested, the easier to fall off. Instead, make it a lifestyle change. “Thank you for offering me that ice cream cake, it is my favorite. However, currently I’m not interested.” …. “ok, if you want some later feel free to have some” Everyone wins. The person who offered doesn’t feel rejected or insulted, your will power isn’t tested and mentally you don’t create the “red button” situation.  It’s all a mindset.

Article By:
Kirill Vaks
CSCS,ACSM-cpt,NFPT-sns

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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 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…