Fennel and Kale Nutrition Fun Facts

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Personal Trainer Quick Tip

Fennel and Kale, Did You Know?

 

Fennel Nutrition Fun Facts

Did You Know – Fennel contains the antioxidant flavonoid quercetin. Quercetin is beneficial for increasing the immune boosting properties of Vitamin C. Quercetin Quick Tip

Did You Know – This herb is an anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation.

Did You Know – Fennel can be useful for indigestion and spasms of the digestive tract. It can also help expel phlegm from the lungs.

Kale Nutrition Fun Facts

Did You Know – Kale eases lung congestion and promotes healthy function of the stomach, liver and immune system.

Did You Know – Kale is excellent for eyesight health. It contains lutein and zeaxanthin, which protect the eyes from macular degeneration.

Did You Know – It also contains indole-3-carbinol, which may protect against colon cancer.

 

Written By: Robert Jost

Personal Trainer and Fitness Specialist

NSCA-cpt, ACE-cpt

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Dandelion and Chicory Fun Facts

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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 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…

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

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Chicory and Dandelion Greens Nutrition Fun Facts

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Personal Trainer Quick Tip

Chicory and Dandelion Greens, Did You Know?

Chicory Nutrition Fun Facts:

 

Did You Know – Chicory contains inulin, which can help diabetics regulate and control their blood sugar levels.

Did You Know – Chicory looks similar to lettuce and dandelion but actually is a member of the sunflower family.

Did You Know – Chicory is beneficial to the circulatory system and improves blood flow. It also helps aid in digestion.

Dandelion Greens Nutrition Fun Facts

 

Did You Know – Dandelion aids in digestion and has an antiviral effect that could be useful in the treatment of AIDS and herpes.

Did You Know – Dandelion is also used to treat and prevent breast and lung tumors, as well as premenstrual bloating.

Did You Know – Dandelion greens contain a host of vitamins and minerals. Including: Vitamin A and C, calcium, potassium and iron.

 

Written By: Robert Jost

Personal Trainer and Fitness Specialist

ACE-cpt, NSCA-cpt

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Asparagus and Cilantro Fun Facts

Broccoli and Avocado Fun Facts

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3 Year Video Montage

 

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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 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…

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


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The Squat: Are You Squatting Correctly?

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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 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…

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


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Asparagus and Cilantro Nutrition Fun Facts

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Personal Trainer Quick Tip

Asparagus and Cilantro, Did You Know?

Asparagus Nutrition Fun Facts

Did You Know – Asparagus is high in glutathione, an important anticarcinogen. Important for preventing cancer risk and promotes overall health.

Did You Know – Asparagus also contains rutin, which protects small blood vessels from rupturing and could provide protection against radiation.

Cilantro Nutrition Fun Facts

Did You Know – Both the leaves and seeds of cilantro can aid digestion, relieve intestinal gas, pain and distention.

Did You Know – Cilantro can also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress. It is a natural remedy you can easily add to many foods.

Did You Know – Surprisingly, Cilantro is a member of the carrot family!

Check back next time for more personal trainer fun facts about healthy food sources!

Robert Jost 

Personal Trainer and Fitness Specialist

NSCA-cpt, ACE- cpt

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Broccoli and Avocado Fun Facts

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TRX Plyometric Pushup

 

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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 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…

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


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Broccoli and Avocado Nutrition Fun Facts

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Broccoli and Avocado, Did you know? 

Personal trainer weightloss vegetable

The Broccoli Nutrition fun Fact:

Did you know – Broccoli contains twice as much vitamin C as an orange. 

Did You Know – Broccoli contains almost as much calcium as whole milk, and is actually more easily absorbed.

Get fit eat an avocado

The Avocado Nutrition fun fact:

 

Did You Know – Avocados are rich in monounsaturated fats (healthy fats), which can be burned for energy easily and efficiently. These fats are also heart healthy and actually aid in burning fat.

Did You Know – Bananas have a great reputation for their high potassium content, but avocados actually have double the amount of potassium than your average banana. Next time you need an electrolyte boost, reach for that delicious avocado!

 

 

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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 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…

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



 

4 Great Tips to Achieve Fitness Success in 2014!

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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 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…

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


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Interesting story: how things came about

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New Year’s resolution Fitness Success:

Personal trainer can helpHappy 2014 everyone! Yesterday, January first, I decided to go through some of my old notes from 2013. It has been a year to remember! As I was searching through all the different notebooks I have taken notes in, whether for personal training, overall ideas, or overall thoughts (I have a lot of notebooks)! I came across notes I took from one of my favorite, authors/physical therapists/businessman/ person of character, Pat Croce. Though many remember Pat Croce as one of the owners of the Philadelphia 76ers, Pat Croce actually started out as a physical therapist and built a Physical therapy business of 40+ locations until it was bought out by  Nova Care. A self made man  who then moved on to owning the 76ers and with his leadership taken a broken down team/product and making them relevant again. If you remember, allen Iverson and the 76ers taking on the LA Lakers, that was under his reign. They haven’t been the same since he stepped down. The difference, Pat croce is a leader among leaders. In his book “Lead or get off the pot”, which I highly recommend, he talks about people who use the phrase ” Because that’s the way things have always been done”. To bring his point home he shares a story. The story goes like this:

Did you ever wonder why railroad tracks are exactly four feet eight and one half inches. Ok, so you probably didn’t know that.  However, why are they four feet eight and one half inches? That is the exact measurement, not 5feet, 4 feet eight and one half inches. If you ask In the US, most people will say, “that’s how they built them in England” it was the expatriates of England who built them. Why did the English use that Gauge? Because the people who built pre-railroad tramways used that gauge. They used it because the people who built tram ways used the same tools and jigs and they were specific for the wheel placement of a wagon. Why did wagon builders use that gauge, because that was the spacing for the wheel ruts and any other spacing would break the wheels. Who built the rutted roads you ask? The ruts were made specifically for the Roman war Chariots, They created the first roads for long distance traveling in Europe ( to conquer of course). How did the Roman war chariot makers decided on four feet eight and one half inches? The war Chariots had to be wide enough to fit 2 war horses rear ends.

Weight loss successJust because something has been done the same way, does not mean it is the right way. Even if it still works why not make it better! Do not fear change, do not fear failure. The only way you can achieve success is through failing. Otherwise what kind of challenge would it be if it wasn’t difficult? The saying ” if it isn’t broke don’t fix it” makes sense, but what if you want something better for yourself. Just because life has always been a certain way, does not mean it has to stay that way. You live once, give yourself every opportunity to enjoy life. Whether that means, increase your confidence, increase your physical abilities or whatever else that may be important to you , your family your friends. All it takes is an action step! Then another and another and another. Before you know it your half way there.

You don’t have to just be an adequate athlete, or overweight, or  out of shape, or too old, or whatever else you may be just content with. From Training Aspects we wish everyone a Happy 2014 and let this be the year  you accomplish that New Year’s Resolution!

Accomplish your fitness goals

-Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns
 Performance and Fitness specialist

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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 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…

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


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Cherry Hill Personal Trainer Discusses How to Make Your New Year’s Goals a Reality!

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Personal Trainer Quick Tip

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

Last week we went over a couple ways to finally make your new year’s resolution goals a reality. This week we will break down two more quick and easy fixes to get you finally achieving your new year’s resolution goals.

Avoid Crash Dieting:

Crash dieting is very common. You get so excited about your goals, you drop your calories too quickly in hopes of losing weight fast. This approach may work for a few weeks but is not sustainable past that. You will most likely break down and start binging on all the foods you have been restraining from. This will lead to reverting back to your old ways. Instead try dropping your calories slowly and focusing on healthy choices (not salad all day every day). Eat a balanced diet including lean meats, nuts, seeds, vegetables, and fruits.

Avoid Overtraining:

Overtraining is very common in the first few weeks of a new workout routine. Again you are so excited to reach your goal you work out too much starting out. Especially if you are new to exercise or haven’t exercised regularly in a while you need to ease your way into it. Going as hard as you can day one will likely induce extreme muscle soreness. This will hinder future workouts, if you can even get up and get to the gym. Instead starting out slower will prep your body to exercise regularly again setting yourself up for long term success!

 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 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…

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


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Cherry Hill Personal Trainer Explains Is Muscle Soreness Always Beneficial?

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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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Suggested Video:

Unstable Pushup

 

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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 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…

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!

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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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4 Steps to Fitness Success

Eat With Purpose

Suggested Video:

3 Year Video Compilation

 

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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 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…

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


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