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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…

How Much Does Hydration Really Affect Muscle Strength?

November 2, 2015/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips, Sports performance, Weight Loss /by Training Aspects

Hydration and Muscle Strength, Does It Really Matter?

Whether you are strength training, looking to lose weight, or going for athletic performance your hydration levels will dictate how well you do. Your muscles are comprised of 70-75% water. Just a 3% dehydration of a muscle can lead to a 10% decrease in muscle strength and performance. Imagine if your water levels in your muscle were only 60-65%? Your performance could drop by 30-40%! So next time you’re about to workout ask yourself did you have enough water? Check back next time for the recommended amount!

Top 10 Reasons to Increase Water Intake

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Training for a Lifestyle change

September 21, 2015/in Personal trainer tips /by Training Aspects

Personal Fitness Life Style Change

Beach season, important try out, big competition, New Year’s resolutions, need to fit into my dress, the many people I meet daily. Once in a while I receive one of these goals at least with 6 weeks to work with, often it’s a week or two away. All challenges are accepted, however not all challenges are attainable. If you’re invited to a life changing tryout for a sport/dance etc. why not prepare for it right away? “But Kirill, I wanted to do it myself! I have youtube, muscle magazine, bodybuilder.com and the guy who carries a jug around the gym and stares at himself in the mirror. I thought I could do it myself!” If you have electric problems, you call a trusted electrician, your pipes are leaking you call a plumber, you need surgery you go to a surgeon… Why would your fitness and performance be any different. “ Kirill, training is easy! Lift heavy things and put them down, run really fast, sweat a lot, make sure you cant walk or move the next day, and you’ll get results!”.

I always look to motivate, never discourage. A strong work ethic is one of my favorite characteristics in a person. Sometimes, believe it or not, increasing the intensity only sets you back. To stick with the analogy we used in our last article, if you finish one side of the rubics cube, you will still have to start over because the other colors of the cube are still in disarray.

An extreme change … No, a lifestyle change! What if you’re just always prepared? What if instead of dieting you always eat well without depriving yourself? What if you are always just 4-6 weeks from your best? I know, crazy thoughts. You don’t need a crazy gym membership, you don’t need to spend all day at the gym (if you train at Training Aspects, you’ll probably want to stay all day). A fitness and nutrition program can be developed specifically to your needs and various segments of your year. This way no matter how soon you need to be prepared, you’re just a few weeks away from your best.

Many programs focus on the lets get it done now, no matter the results you get, imagine those results had they not been rushed. Not only looks but less stress on your joints, less stress on your mindset and hormones allowing for optimum results! It is always nice to take a shortcut. Whether you compete in a sport, competition or are a regular person with regular goals, why not always be confident in your abilities and overall self?

You may be reading this rant and thinking he’s right, he’s wrong or just reading due to boredom. No matter, find out how you can incorporate fitness into you busy schedule, I promise it doesn’t mean you’ll need to take an hour out of your day. There are many ways to achieve success but the best way is to find a way to live the lifestyle change not change your whole life for a couple months of the year!

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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…

Preventing a hamstring injury

December 17, 2014/in Personal trainer tips /by Training Aspects

A Proactive Thought to Prevent a Hamstring Injury:

The Thanksgiving friendly football game. Morning of, you plan a friendly game of rough touch Thanksgiving football. You step out on the cold field and begin to warm up. As you joke with your friends and family, you feel ready, you did your stretches! It’s GaMe TiMe! Your team lines up across the friendly opposition. The QB screams hike, you sprint 20 yards and cut across the field. You blow by the guy, covering you. The QB sees you open, hits you with the ball and you turn up field. You’re all alone heading for the end zone! 30, 25, 20, 15! WHOA!!! You feel something pull in the back of your leg. You hobble into the end zone and score but you’re down and out for the rest of the game. Worse, you realize this will probably bother you for a while.

Hamstring injuries occur frequently among recreational and elite athletes. It occurs most often in sports involving sprinting, turning and jumping. For any person who has experienced a hamstring injury, it can be a nagging injury. Not only physically but mentally as well, causing a person to hesitate sprinting at full speed, for fear of the unexpected pull.

The Hamstring: ( a quick analysis of the muscle, )

The Hamstring muscle (the back of your thigh) consists of 3 muscles: biceps femoris, semitendinosus, and semimembranosus. The hamstring primarily flexes the knee and extends the hip (kick backwards). The biceps femoris has two heads, the short and long head, which have different origins (the fixed attachment) and two different nerve innervations, which may cause asynchrony (not communicating or working well together). A muscle which is out of sync causes imbalances which opens the doors for injury.

There is a lack of research in preventative techniques for hamstring pulls. However, if you observe sports teams with various professional trainers and doctors, the more experienced and knowledgeable the staff the greater the chance of prevention. Today we will share the 3 important factors which should significantly reduce your

Inadequate hamstring strength:

For the body to be able to complete a movement, it must have balance among its major muscle groups. Just as the biceps are the star of the show over its opposing triceps muscle group, the quads are generally more popular than their opposing hamstring muscle group. Often, exercise programs have a specific to the quadriceps than the hamstring muscle group. No matter the sport or the activity, if one muscle group is much stronger than its opposing muscle group the person will not be able to unleash the muscle’s greatest potential action. When you run, the leg you push off the ground with is activating the quadriceps muscle, however, your hamstring stabilizes the action! Then as the leg lands (and the opposite is ready to push off) the hamstring is activated to allow the leg to reload. If the hamstring can’t handle the force of the push off an injury is inevitable. Think of the Shaquille O’Neal playing tug of war Justin Bieber. If Shaq decides to pull with all of his force, Bieber, will most likely be taken off his feet and pulled across the floor. However, if John and Sal, who are evenly matches strength wise, have a tug of war competition. Most likely no one will be pulled across the room.

The performance take away: If you don’t want your quads (shaq) rip your hamstrings (Bieber) when you apply full force to them, then make sure to develop your muscle groups evenly!

Poor hamstring flexibility/reduced range of motion:

Full body power is only possible if the body moves through a full range of motion. In sports, whether recreational or competitive, the body moves by reacting to the situation it’s in. If the football is thrown to you, whether you have flexible hamstring or the ability to move through the full range of the muscle, your body in that fight or flight situation will push through its limit. Pushing it past that limit will cause muscles to compensate. Compensation leads to a muscular imbalance, which you guessed it, leads to injury!

The performance Take away: Perform the full range of motion when working out! It sounds obvious but I can promise you it is often overlooked. Don’t let your ego get in the way! If you can’t complete the full range of motion in an exercise then you’re probably using too much weight. If you aren’t sure where full range of motion begins and ends ask a qualified strength and conditioning specialist (or better, contact training aspects ).

Improper warm up techniques:

The main components of a warm up, increase the blood flow to the muscles of the body and increase your heart rate to “warm up” the muscles, increase lubrication in the joints. With that said, if your warm up doesn’t reflect the movements you’re going to perform in the game/competition, you did not properly warm up.

The training performance summary:

Warm ups are too often based on stretching by holding a position such as touching your toes. The warm up you perform must reflect the activity you’re about to take part in. Touching your toes for 45seconds-1min will not warm you up properly before you sprint 100 yards, A dynamic warm up (stretching the muscle through a full range of motion) that includes similar movements you are about to perform at a controlled pace are very important. Then before you sprint at 100% of your ability, do a couple sprints at 50% then a couple at 60% then a couple at 70% and so on, until you feel you can take it to your maximum speed.

The hamstrings are a very important muscle group and are often overlooked. Once the hamstring is injured it could set you back not only physically but mentally, as well. Rehabbing an injured hamstring can be a tedious process, but worse, statistically there is a greater chance of re-occurrence. Instead! follow some of the basic tips shared today and decrease your chances of injury!

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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…

The magic “weight loss” Pill

September 19, 2014/in Fit and healthy, Fitness and Nutrition News in South Jersey area, Personal trainer tips /by Training Aspects

Continuation from last week’s article
If I said, take this pill. You’ll lose all the weight that you desire but the side effects are you’ll have trouble walking, the pill causes extra wear and tear on the knees and back problems. Would you make that trade?

The “Magic” Weight loss Pill:

Everyone is looking for it. Take the pill, lose weight and have true confidence in your physical appearance. “Do I look fat in this dress” … guys know to stay away from that question. The problem is also seen within circles of guys. Just the other night I was sitting in a restaurant. I overheard four guys talking about “beach muscles” and how one of the guys felt insecure taking of his shirt on the beach. Physical appearance is the number one concern in our society, today. The assumption, if a person looks good, then a person is healthy. Thus, people join gyms, hire personal trainers, join weight loss programs, and spend tons of money on fixing their appearance. Usually the cheaper the better! It’s simple, Calories in Vs. Calories out. Workout hard and burn an ample amount of calories, restrict your carb intake and overall calorie count then sit back and watch your body transform! Sound familiar?

It’s like a Rubik’s cube:

Rubik’s cubes can be annoying/are annoying! Did you ever start on one and, for us amateurs, complete one side of the Rubik’s cube and expect all the other sides to go back to their respected positions? Instead, one side is complete and the other 5 sides are mixed up…back to the drawing board! Yep it’s like that! There is more to creating a fitness program than just the physical appearance. Weight loss is important; on average about 30% of the states in the USA are obese. However, if you focus solely on weight loss/ appearance and participate in exercise programs which your body is not ready for, you are only completing one side of the Rubik’s cube.

You’re losing weight:

The various popular training programs (Gyms, crossfit, insanity, various group training classes) have available or create an overall training program which is performed by the masses. If the exercise is challenging and makes you sweat, it must be good! You’re losing weight, you can lift more weight than you could before, run faster and longer, and you have more confidence! You continue down the path, it seems like it’s working! Your back may hurt a little at night or your knee might act up but its only during certain movements… its ok! Just work through it!

Chasing the physique of your dreams:

The dream physique, each person is looking for, will evolve and no matter how physically appealing the person looks, in their own eyes there will always be at least one area which needs to be a little better. The knee begins acting up more often and there isn’t an understanding of why. The diet plan is followed unconditionally. Why aren’t the results following suit!?

Dead End:

The plateau demotivates you, the injuries, loss of range of motion, the discipline needed and lack of results. You fall off the wagon. Once the nagging injuries begin, it takes a good amount of energy, time and patience to correct. Part of the process is reorganizing the fitness program and using less weight.

Take a step back to take a leap forward:

The good news is, in the mapped out situation just mentioned, the magic pill is an action instead of a quick weight loss system. People are trying to get healthy! The problem is in the marketing and media realm. People follow tips from random “experts” who are often trying to sell a product. In the next article we’ll break down the steps of how to truly become healthy! You may need to take a step back from whatever your current training program is but I promise that following the steps will bring you leaps and bounds forward. …

…To be continued…

Sneak peak question: The Training Aspecs cube of training consists of 6 sides, can you guess the 6?

Is Muscle Soreness Always Beneficial

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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…

Is your workout helping or hurting you

August 3, 2014/in Personal trainer tips /by Training Aspects

Is your workout effective?

“Squat till you puke!”… “No pain no gain”… “Make them jealous” …“Pain is weakness”, all popular gym quotes. The principle of overload does state that you must challenge your body to see results. Is it that simple? If the answer is yes, let’s analyze it further.

Benefits of fitness and personal training:

Weight loss: The majority of people aspire to lose weight. The US, by state population, is hovering around 30% obesity. Each year that number has increased. Today’s over-prescribed medications can be linked to the obesity epidemic.

Stop popping pills: Money spent on medication and the time people spend organizing their pill boxes can be alleviated by adding an organized exercise program. Less pills means less doctor visits!

Increased Confidence: The physical. Enjoy the activities of life, such as, the ability to keep up with your friends/kids, participate in activities, wear the clothes you prefer, catch a train without huffing and puffing, or participate in a company’s pickup games.

Limit clumsiness and balancing problems: The average person’s body awareness is limited, due to daily inactivity, tight muscle groups and improper body alignment. An organized program can increase body awareness and decrease daily accidents.

There is no question that being active is healthier than being inactive.

Present day fitness and training

Today’s popular training techniques/programs consist of high-intensity-endurance workouts, and performing advanced exercises. The large muscular recruitment and calorie burning of these workouts are perfect for increased muscular overload and developing muscle tissue. Advanced exercises: Bar cleans, Bar snatches, Kettlebell swings, Kettlebell snatches, explosive jumps/throws (plyometric), and sprints, all challenge the principal of overload. There are a variety of ways to train incorporating these advanced techniques/exercises, from strength, to power, to muscular-endurance. The question is, “should the average person with minimal training experience, from a neurological to a muscular standpoint perform these exercises?”

Advanced training techniques/exercises:

Advanced exercises are important, no matter the age or gender. However, there is a development process. Currently, people looking to lose weight and/or increase lean muscle tissue (get more cut) start following 90 day training programs through dvds (insanity, P90x), the workouts can be beneficial. Others complete a WOD (the Workout Of the Day, often Crossfit but not necessarily). A WOD may consist of effective exercises as well. “Then what’s the problem!?”

The weight loss and training goal Problem:

Videos:

When a person’s main goal is weight loss, “No pain no gain” is the mantra. No matter the wear and tear on the body, watching a video, even if the instructor of the video is teaching proper form and technique, the average person does not have the body awareness to complete the exercises properly. Initially, they may understand it, however, as the person begins to perform the workout, fatigue will set in. Once fatigue sets in, the person’s form will diminish, no matter how experienced and popular the instructor on the dvd is. They are not present. The person completing the workout is content! They’re breathing heavy and sweating. They must be losing weight! They don’t realize or care about form, they want to get through the workout. They’re main concern is weight loss!

WODs:

“What is your goal… What is your plan” no specific plan, a cookie cutter workout for everyone but now there is an instructor present. A solution! Except the workout has not taken your needs into consideration and the instructor in many cases completed a weekend workshop on advanced training techniques, which take years to truly master and especially teach. (we’ll delve deeper into WODS and crossfit/muscular endurance training in an upcoming article).

Fitness center Classes:

A class of 10-15 people, boot camps, body pump, cardio-kickboxing. Beginners through advanced, get in and push yourself at your own pace. No matter the exercise just do the best you can. Hopefully, if you’re doing something totally wrong the instructor corrects you.

Is fitness training that simple:

If you’re losing weight, increasing lean muscle tissue, getting faster or stronger than you were before you started, kudos! Activity trumps inactivity. However, when performing advanced exercises there is a fundamental prep stage. Before you complete Tuck jumps or 30 inch box jumps, you must be able to properly squat. Common sense you say? I often see competitive athletes who are unable to properly squat. Yet, there are average people who sit at a desk for 8 hours performing box jumps. A fitness program must be a progression. For the majority of people, the first two weeks of training should consist of body weight exercises. Learn the basic movements, understand the proper loading phases in different exercises, and have the ability to coordinate movements of one side of the body as well as all at one time.

If I said, take this pill. You’ll lose all the weight that you desire but the side effects are you’ll have trouble walking because that pill causes extra wear and tear on the knees and you’ll have back problems for the rest of your life. Would you make that trade?Honestly think about that offer. We’ll examine further how that “magic pill” possibly connects to your current workout in our next article…

To be continued…

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Written By: Robert Jost

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Training Aspects Personal Training and Sports Performance:

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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…

Personal Trainer Unveils The New Super Food!

March 17, 2014/in Fitness and Nutrition News in South Jersey area, Personal trainer tips /by Training Aspects

Personal Trainer Quick Tip

Kohlrabi? The New Super Food?

What is Kohlrabi?

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

The Health Benefits of Kohlrabi!

Super food Benefit #1:

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

Super food Benefit #2:

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

How to Prepare and Eat Kohlrabi

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

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

Personal Trainer

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Training Aspects Personal Training and Sports Performance:

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601 Laurel Oak Rd.
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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…

Beware! Some Fitness Facts Could Be Myths!

March 14, 2014/in Fitness and Nutrition News in South Jersey area, Personal trainer tips, Sports performance, Weight Loss /by Training Aspects

Top 5 Exercise Myths Everyone Should Know About!

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

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

Personal Trainer Tip to Burn Body Fat

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

Exercise Myth #2 – Crunches will reduce your waistline

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

Personal Trainer High Intensity Exercise Tip

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

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

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

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

Personal Trainer Weekly Exercise Tip

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

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

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

Personal Trainer Weight Training Tip

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

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

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

Personal Trainer Tip to Overcome Stagnant Results

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

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

Written By: Robert Jost

Personal Trainer

NSCA-cpt, ACE-cpt

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