Jan 212016

Your Personal Fitness Trainer Check List

Exercise like the pros! Did you ever wonder why stars and celebrities seem to get optimal fitness results when they exercise? Of course they use knowledgeable, qualified trainers and do appropriate workout routines. But it is also the trainer’s attention to detail and the use of aspects of fitness that are often overlooked or thought of as not important that can make all the difference! Don’t have a trainer – no worries – use my “Fitness Trainer Check List” in your next workout and you will get the results you deserve.

1. Always warm up before beginning any exercise program
Your warm up should last for at least 8 to 10 minutes. It is defined as an activity that raises the total body temperature, as well as the temperature of the muscles in order to prepare the body for exercise. Warm up activities include but are not limited to: walking, jogging, treadmill, exercise bike, step climbing, cycling, jump rope.

2. Perfect your posture during each exercise

  • Standing Exercises – Feet distance apart, knees soft, abdominals tight, chest lifted, shoulders down & head is in a neutral position
  • Seated Exercises – Feet flat on the floor, hips distance apart, abdominals tight, back flat against seat, chest lifted, shoulders down & head is in a neutral position
  • Lying Exercises – Feet flat on the floor, glutes, low back, shoulders & head in contact with the exercise bench or floor

3. Breathe
Holding your breath can send your blood pressure up & lead to strained muscles.  Also, when you’re holding your breath you’re not keeping your abs contracted.  Remember to exhale on the hard part of each exercise or when you are going against gravity!

4. Contract your abs
This helps stabilize your torso so you can do all the moves with precision and control.  It also strengthens the deep muscles around the spine that give you better posture and develops core strength!

5. Stay hydrated
Water actually gives you energy when your are exercises a good rule of thumb is to drink 1 cup of water for every 15 minutes of exercise.

6. Stretch at the end of each exercise session
Probably one of the most neglected components of an exercise program is stretching.  Stretching increases flexibility, helps you relax, improves posture, gives you greater range of motion & may reduce your risk of injury.  Always take time to stretch after any type of physical activity; cardio, strength training or sports.  Use the below tips to get started and remember you can stretch any time!

  • Always stretch after your muscles are warmed up, never stretch a cold muscle
  • Remember to stretch slowly, exhale as you gently stretch a muscle
  • Hold each stretch for 10 to 30 seconds
  • Always ease into a stretch and never bounce
  • When pain starts ease up – never push a stretch until it hurts
  • Remember to breath

7. Cool Down at the end of each exercise session for at least 8 to 10 minutes
A cool down is defined as a slow moderate paced activity at the end of a workout that allows your heart rate and blood pressure to recover toward resting level. Cool Down activities include but are not limited to: walking, cycling, and easy jogging.

8. Know what muscle or muscle group you are working and focus on it:  For example; when doing a biceps curl, picture your biceps muscles doing all the work to lift the weights.

So, whether you are new to exercise or a seasoned vet, use my ‘Fitness Trainer Check List’ the next time you exercise and you’ll be on your way to optimal fitness!

Be Fit, Be Healthy, Be Happy!