Wonderfully Fit Personal Training

Increasing baseline activity burns calories, which can help in maintaining a healthy body weight.  

Whatever your favorite cardio activity, remember that strength-training  should be part of your exercise mix.

Older adults should determine their level of effort for physical activity relative to their level of fitness. 

The best way to be physically active is to be active for life. 

Regular physical activity helps people with arthritis or other rheumatic conditions affecting the joints.  

Pilates strengthens the core muscles by developing your pelvic and abs stability zones and improving muscle and joint flexibility. 

A recent study found that staying physically active may reduce the number of colds you get.  

Physically active women have a significantly lower risk of breast cancer. 

Eating smaller, more regular meals is better for your digestion, reduces acid indigestion and constipation, and aids in weight loss.  

Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities. 

By regularly checking your body weight, you can find the amount of physical activity that works for you.  

Exercise helps burn calories, and diet controls your weight.  

When working with weights, do not bend your hands back at the wrists.  This can lead to muscle strain or other wrist injury. 

Inhale into your belly, not your chest, while you run.  Belly breathing will get more oxygen to your system than shallow breathing into the chest. 

Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.  

Studies show that the frequent decline in bone density that happens during aging can be slowed with regular physical activity. 

Older adults should increase their amount of physical activity gradually. 

When resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective. 

Use plant-based oils such as olive, canola and soy oils instead of butter or margarine in cooking and baking. 

When you work out, your need for several vitamins and minerals increases.  So be sure to take a multivitamin to replace what's lost during exercise.

Strength-training can be done with weight machines, free weights or a combination of both.  

Warm-up and cool-down activities are an acceptable part of a person's physical activity plan. 

People who are regularly physically active have the lowest risk of cardiac events both while being active and overall.  

You should consider three factors in individualizing your rate of physical activity increase: age, level of fitness, and prior experience.  

Muscle tissue burns calories at a faster rate than fat does.   

Exercise gets easier and you will be able to do more and more as time goes on.  

People who do moderate- or vigorous-intensity aerobic physical activity have a significantly lower risk of cardiovascular disease than inactive people.  

Maintain your fluids before, during and after your workout. 

There will always be a few females who dream to build a muscular body, grow strong quads, widen their delts and get a full-on set of ripped abs. In short, they want to look like professional bodybuilders or fitness models but if truth be told a huge majority of female population don’t really desire this look. What they really want is just to look like the girls that can top the list of hot 100 females. Read Also:-  Healthy Weight Loss through Weight Management Program ! Let’s reveal the secret of perfect feminine figure that can make everyone breathless…. Hourglass figure and breathtaking beauty– this is all that can make a woman look simply sexual but sadly not every woman is blessed with this iconic attraction. Thus, in order to get this idyllic charm they need to work on their physique, set a workout goal and hire a fitness trainer to reach the set point.  Before throwing light on the way to accomplishing workout goal, let’s first find out what women actually wan

Choose foods lower in saturated fat, trans fat, and cholesterol to keep your abs lean. 

Stretching is a must for a good workout.  Stretching prevents injury, increases performance, and can reduce the overall stress on your body.  

If you need to lose weight, do so gradually.  That means no more than 1 or 2 pounds a week. 

Eat healthy.  Your calorie intake has to be less than your calorie output for you to lose the fat around your belly. 

Increase your metabolism through strength-training. The more muscle mass you have, the more belly fat you burn all day long. 

For adults who prefer walking as a form of aerobic activity, pedometers or step counters are useful in tracking progress toward personal goals.  

Remember that long workouts provide no additional benefit for your abs.  Effective abs workouts are typically short in duration.

For high-intensity, exercise at 80-90% of your predicted maximum heart rate level.  

Regular physical activity appears to reduce symptoms of anxiety and depression for children and adolescents.  

Most health benefits occur with at least 2.5 hours a week of moderate intensity physical activity, such as brisk walking. 

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Physical activity improves functional capacity, the ability to engage in activities needed for daily living. 

People gain some health benefits even when they do as little as 60 minutes a week of moderate-intensity aerobic physical activity. 

Everyone can gain the cardiovascular health benefits of physical activity.  

Remember that nutrition is what mainly tones your abs. Total body exercise should be your second choice in your quest for your six pack.

Burn more calories and belly fat through regular cardiovascular workouts, such as climbing stairs, running, swimming, or biking. 

If you want to lower your blood cholesterol levels, eat a low-fat, low-cholesterol diet, and exercise. 

Ice can be essential in reducing the swelling that often comes with sprains.  Apply ice for 20 minutes and wait 40 minutes before re-applying.  

Set aside a specific time to eat your meals without reading a book or magazine, watching television, or working on the computer. 

People who exercise have higher levels of the "good" cholesterol (HDL) and lower levels of the "bad" cholesterol (LDL). 

When your body is well hydrated, the body's processes involved in fat burning are maximized.  You therefore burn more fat. 

Exercise in the daytime.  If you have to run at night, wear reflective tape on your shoes and clothing. 

You want to lose weight, feel healthier, look better and have a fascinating figure but you are unsure how to begin this journey. You might know you need to have a healthy diet and the right exercise but you are still confused on many points - What is an appropriate daily calorie intake for me? What are the right sorts of exercises that can help me achieve my fitness goals? What is an appropriate diet? Should I rely on a weight loss supplement to get the desired body shape and if so what should I take? What else do  I need to do to attain my weight loss goals soon? Read Also:  Personal Fitness Trainer for Achieving the Workout Goal in No Time! The fitness trainers of ‘ Wonderfully Fit ’ can help you answer these questions, design a weight management program and put you on the right path of success. What Is A Weight Management Program? An appropriate weight management program can help the fitness lovers lose weight through the integration of exercise, diet, nutrition c

Proper hydration leads to a more efficient workout with better strength and endurance. 

Adults should do muscle-strengthening activities on at least 2 days each week. 

Progressive muscle-strengthening activities increase or preserve muscle mass, strength, and power. 

If you want to get as many antioxidants as possible from your vegetables, eat them raw, or steam them. 

Physical activity improves the quality of sleep.  

Adults are encouraged to do a variety of activities, as variety probably reduces risk of injury caused by doing too much of one kind of activity. 

Fun is an important part of a successful exercise program.  The more fun you have, the more likely you will stick with the program. 

Healthy men and women who plan prudent increases in their weekly amounts of physical activity do not need to consult a health-care provider. 

Build leg muscles with strengthening exercises like leg presses and lunges. 

Physically active people of all body weights (normal weight, overweight, obese) have lower rates of early death than do inactive people.  

When it comes to bench pressing, proper form requires keeping the back on the bench while lifting the barbell. 

A typical aerobics class burns about 300 calories. 

Fiber keeps you feeling full longer and helps to curb your appetite.  It also stabilizes your blood sugar, which is important in weight maintenance. 

Drink water throughout the day to prevent dehydration. 

Physical activity helps women achieve and maintain a healthy weight during the postpartum period and helps promote weight loss.  

Even low amounts of physical activity reduce the risk of dying prematurely.  

The benefits of physical activity outweigh the risk of injury and sudden heart attacks. 

To help protect your wrists, keep your hands in line with your forearms when working out with weights. 

Make sure to eat 5-8 servings of fruits and vegetables everyday to keep your abs lean and flat. 

If done properly, crunches are one of the most effective abs exercises.  

Reduce your belly fat with cardio and strength training exercises, and start eating a healthy, low-calorie diet.

Fiber offers great health benefits.  Fiber-rich foods include fruits and vegetables, whole grains, beans, and nuts.

Rinse with mouthwash and brush your teeth right after dinner.  You are less likely to eat after you've cleaned your mouth and teeth. 

Meet with your personal trainer to create an exercise plan. 

Additional health benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration. 

Drink lots of water before, during and after your runs.  Your body is working hard, and it needs fluids. 

You need not to be a competitor on an extreme weight loss reality show or a rich celeb to hire a personal trainer. Being an average person, you too can dive into the loaded benefits of a personal training provided that you rely on a right one. A right trainer will not only train you but also will keep you motivated throughout the session to reach your fitness goal.  In true sense, a fitness trainer is your own personalized training buddy who paves the way for you to reach your workout destination without falling on the stumbling blocks. In the journey of getting the fit and fine body, a personal trainer plays the role of a torch bearer who performs the key chore at every step.  Let’s have a look at a few of the major chores performed by a personal trainer in Long Beach… . • Assess Fitness & Discuss Needs – They first assess the current level of your fitness; they check your weight and measure your body composition; they first make sure what you want from tra

Physically active people, especially women, appear to have a lower risk of hip fracture than do inactive people. 

A warm-up for muscle-strengthening activity commonly involves doing exercises with lighter weight.  

If you experience chest pain, dizziness or lightheadedness while exercising, stop immediately.   Consult your physician.  

A warm-up is a low-intensity cardiovascular exercise performed for 5-10 minutes until perspiration begins.  

To reduce risk of injury, it is important to increase the amount of physical activity gradually over a period of weeks to months.  

To reduce risk of injury, it is important to increase the amount of physical activity gradually over a period of weeks to months.  

Drink skim milk instead of whole or 2% milk, and use it in coffee, cereal, and baking.

Do not snack at night.  If you have to eat something, choose small, low-calorie snacks like a fruit. 

Strengthen shoulder muscles with side raises, front raises and/or shoulder presses.  

Do not slouch.  Good posture allows your internal organs to function better and helps prevent neck and back pain.  

To minimize your heart disease risk as much as possible, make sure you're doing regular cardiovascular exercise such as running or walking. 

Walking increases the production of endorphins, which can calm the body and promote restful sleep. 

Remember that strength training has a better effect on metabolism than cardio because lean muscle requires more energy usage. 

Prolonged stress can lead to weight gain in some people. 

When done properly, stretching activities increase flexibility.  

Eat lean types of meats like chicken, fish, turkey, and egg whites to develop a lean and fat-free abs. 

Eat 4-5 small meals a day instead of 2-3 big meals.  This will prevent bloating and over-expansion of your stomach. 

When squatting, bend your knees but do not allow them to bend to an angle less than 90 degrees.  

Walking helps to eliminate stress hormones from your body and reduces tension in several large muscle groups (glutes, quads, and hamstrings).  

Eating small meals every 2 to 3 hours will keep your energy at a steady level. 

A crash diet slows down your metabolic rate.  When this happens, your body will store energy instead of burning it and you will actually gain weight.

By strengthening muscles, you also help protect them against injury. 

Being physically active and eating a healthy diet can promote good health and reduce the risk of chronic diseases.  

Challenge yourself by doing one extra workout per week. 

Perform cardiovascular activity before your abs workout to prevent muscle strains and to burn more abs calories. 

Most of the 60 or more minutes a day of physical activity should be either moderate- or vigorous-intensity aerobic physical activity. 

A workout pushes your perceived limits, builds strength, and character. A workout shows you what you're made of and makes you something new. A workout will test you, best you, and REST you! PUSH YOURSELF! Exercise is great and everyone needs it, but you gotta challenge yourself! Shelve your exercise; go get a WORKOUT!  Marsha Tieken Christensen I like that.

Some of the best stress-relief strategies include: aerobic exercise, getting sufficient sleep, and deep breathing.

Physical activity is a critical factor in determining whether a person can maintain a healthy body weight or lose excess body weight. 

Whenever you're lifting weights in a standing position, always keep your knees slightly bent.  This can help reduce stress on the lower back. 

When squatting, keep your back straight and keep your weight in your heels. 

For starters, train your abs once or twice per week.  Do more once you are used to the vigor. 

Stiffness, soreness or pain in muscles or joints deserves a rest for 24-48 hours.

Regular physical activity strongly reduces the risk of developing type 2 diabetes as well as the metabolic syndrome. 

Research shows that weight training can improve your self-esteem. 

Before reaching for snack food, drink some water or decaf green tea.  Green tea suppresses appetite.  

Lunch should be your biggest meal of the day, not dinner.  Eat more of your calories early in the day when you need the energy to work. 

Strawberries and blueberries, which are rich in antioxidants, are thought to protect the brain from aging-related cell damage.

Short episodes of activity are appropriate for people who were inactive and have started to gradually increase their level of activity. 

Cut back on sugary drinks such as juices and sodas.  Drink water instead to keep your abs flat.

If you are overweight, you must lose body fat in order to see the effects of muscle-toning exercises.

Most efficient belly fat loss will come as a result of both diet modification and exercise.  You don't have to go on an extreme diet to see results. 

Regular physical activity over months and years can produce long-term health benefits.