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Top Ten Reasons To Hire a Personal Trainer

Posted by Jill Derryberry on Jun 11, 2018 5:09:00 PM

Personal Trainer

Working with a personal trainer is one of the most successful ways to improve your health and fitness. Personal trainers are used by people of all fitness, age and economic levels to help make lifestyle changes not easily achieved by themselves. A 2014 study in the Journal of Strength and Conditioning Research found those who used a trainer had greater improvements in their lean body mass, and other measures of health related fitness, than those who completed self-directed training.

Consider the following benefits of hiring a personal trainer:

1. Build Confidence- Feel uncomfortable in the gym? Don’t know how to use all the machines? A trainer will show you the correct way to use equipment in the gym and give you a plan.

2. Accountability– Do you find it difficult to keep working out consistently? Having an appointment with a trainer might be what you need to get you to the gym when you may otherwise find a reason not to go.

3. Clarity– Fitness and nutrition can be very confusing. Every day seems to bring a new diet or workout trend. A trainer can help you sift through all of the information out there and provide direction to help you find the right path for your fitness journey.

4. Expert Workout Advice– A personal trainer will help you define achievable goals and plan how to meet them. They will create a workout routine specific to your goals and needs while also making allowances for your current physical condition and medical background.

5. Improve Overall Fitness- A personal trainer will create an individualized program that improves your overall conditioning and develop the specific skills you need. They will monitor your progress and fine-tune your program as you go, ensuring your progress and helping you work your way off plateaus.

6. Avoid Injury– Having a trainer demonstrate the correct form, and watch you complete each exercise to ensure you are completing the move in a safe way, will help to avoid any potential injury. Also, your trainer will plan your workouts to maximize the benefits and reduce the possibility of injury or overtraining.

7. Focus On You- If you have a unique medical concern, a trainer can work with your physician, physical therapist or other health care provider to plan a safe and efficient program that will speed your recovery or enable you to reach your health goals.

8. Motivation– Ever feel like you can’t do one more rep or keep going for one more minute? A trainer will push you (safely) to do just one (or two!) more.

9. Fun – Doing the same old thing at the gym might get boring (and may prevent you from reaching your goals). A trainer can change up your workout and show you new exercises to keep things interesting, maybe even fun!

10. Support– Your trainer will be your biggest cheerleader and source of encouragement. I know most trainers became certified for the same reason I did, because we want you to succeed in meeting your goals and live a happy and healthy life. A trainer will work with you to overcome any resistance or barriers to creating a healthier life and meeting your health goals.

Thinking about working with a personal trainer? Have questions? Sign up for your free fitness assessment today!

 

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Topics: LivRite News

What To Eat Before and After Your Workout

Posted by Jill Derryberry on May 16, 2018 4:57:00 PM

Healthy Snack

Food is fuel for your body so you want to be sure you are giving it what it needs to optimize your workout and your overall health.  Without enough quality fuel, your metabolism gets the message it needs to slow down to preserve what calories you do have left in your body (storing all and any fat), or if all of your glycogen stores (your body breaks down carbohydrates into glycogen to use for energy) are depleted, your body will try slow you down, possibly making you feel nauseous or faint, or in more extreme cases may eat away at your muscles when it runs on empty.  Not fueling properly for your workout can be bad for your blood sugar, your muscles and ruin your performance.  

Fueling for (and recovering from) exercise matters most when you are performing a longer and more intense workout.  No matter what you are doing, though, you want to make sure to eat any small snacks at least 20 - 30 minutes pre-workout, which leaves time for digestion.  Keep any bigger meals to at least two hours before your workout. 

Before Your Workout: If you are eating an hour or two before a workout, make sure to eat a small amount of something easily digestible. Try to stay away from anything with too much fiber as it takes a long time to digest and may cause an upset stomach. Carbs are important and depending on your workout you may want to add in some protein to stave off hunger as well. Some examples; half a banana, some greek yogurt, half of a fruit and nut bar like a Larabar, or almond butter on a piece of whole grain toast.  

After Your Workout:  Again, it depends on how long you exercised and the intensity of your exercise when considering what to eat when you are done. If your workout is under an hour and not especially intense, no post workout snack or meal is necessary. I know when I plan to run for 30 or 40 minutes, I love to run mid morning right in between breakfast and lunch, no special snacking required.  If you had a more lengthy workout and/or did strength training, be sure to eat a little something with healthy carbs and protein after.  Some examples, cottage cheese and peaches, Triscuits and cheese, almond or natural peanut butter on whole grain bread, or a handful of almonds and fruit.  Just don't overdo it!

Experiment with your pre and post workout meals and snacks.  Make sure you drink plenty of water and find what works best for you!  If you need ideas for healthy snacks, check out some of our favorite healthy recipes. 

 

 

Topics: LivRite News

Honey Balsamic Roasted Brussels Sprouts Recipe

Posted by Katie Frissell on May 10, 2018 4:49:00 PM

Brussels Sprouts

These honey balsamic roasted Brussels sprouts are not only beyond easy to prepare, but I guarantee they will be gone in no time so make plenty! These will become your new healthy addiction.

I was never a big fan of Brussels sprouts until I tried them roasted. I always had them steamed, most of the time with just salt and pepper on top. But roasted? These Brussels sprouts are so good! 

Some may think of them as mini cabbages, they look like them, but it is a compact and flavorful vegetable that when caramelized is irresistible and you will be popping these in your mouth-one after another.

Roasting the Brussels sprouts really gives them a nutty flavor and besides being super healthy, they are tasty.

What is my secret that makes them so good? I toss these little beauties in a honey and balsamic vinegar mixture after roasting for an incredible dimension in flavor. It sealed the deal for me.

It’s a great side dish or main dish for a meal. The balsamic vinegar makes it tangy, and the honey gives them some sweetness. When tossed with the roasted, caramelized Brussels sprouts- heaven. 

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Servings: 4 

INGREDIENTS

  • 1 ½ lbs brussels sprouts
  • 3 tbsp olive oil separated
  • ¾ tsp kosher salt
  • ½ tsp ground black pepper
  • 2 tbsp balsamic vinegar
  • 2 tsp honey 

INSTRUCTIONS  

  1. Preheat oven to 425 degrees.
  2. Line a baking sheet with aluminum foil or parchment paper.
  3. Trim off the outer, dry leaves, cut the bottom off and slice sprouts lengthwise.
  4. In a large bowl, toss brussels sprouts with 2 tablespoons of olive oil or sunflower oil, kosher salt and freshly cracked black pepper to coat thoroughly.
  5. Transfer the brussels sprouts to baking sheet and roast until tender and caramelized, about 20 minutes.
  6. Place brussels sprouts back in bowl. Add remaining tablespoon olive oil or sunflower oil, balsamic vinegar and honey and toss to coat evenly. Taste and season with kosher salt if necessary and serve.

 

That’s it! All under 30 minutes, too. Thought there was more to it? Nope, not at all. Sometimes the simplest or easiest can be so good.

Topics: Healthy Recipes

5 chest exercises for toning

Posted by Katie Frissell on May 9, 2018 10:00:05 AM

Pectoralis Major.jpeg

 

Listen up ladies! Don’t be scared to train your chest! As a trainer, I’ve had so many women tell me that they don’t train chest or they don’t want to train chest. Reasons being they are scared that training chest will shrink their chest or even make their chest bigger. Women have the wrong idea about training chest and here are 5 reasons why I believe every woman should do chest exercises.

#1 Reason – Avoid injury and upper body balance: having developed your chest muscles will help you lift heavier on your other upper body movements and even lower body movements. When you are squatting, if you have no chest muscles, how will you be able to keep your chest up when driving out of the hole of a squat. Your chest won’t be strong enough to do that. Meaning your squat won’t be at its full potential.

#2 Reason – Burn more calories training chest than any other upper body muscle: Your chest muscles are the biggest muscle in your upper body, just like your quads are the biggest muscle in your lower body. Any time you train chest or your quads you are burning more calories than if you were training shoulders or your calves. What does that all mean? It means when you train chest you are burning more fat throughout your workout. You burn more calories and fat on chest days than shoulders day.

#3 Reason – When training chest you train more muscles than just your chest muscles: When you do most chest exercises, the chest is not the only muscle you are working. When you are benching, if you have trouble finishing your bench (locking out), your triceps need work. So, you are working your triceps. Also, when you are setting up for a bench, you must engage your lats to have proper setup and a proper bench. Meaning you are working your lats as well. The list can go on and on. But the point is when you do bench press you are working more of your upper body than just the pectoralis!

#4 Reason- Improves your posture: What’s the number one complaint people have when it comes to their body? Their back aches. Either their lower back or their upper back. We all have terrible posture and all for several reasons. But if you don’t have a strong chest to keep up than your back is going to do all the work to keep you upright. Think about the saying “Keep your chest up”. Your Grandma either told you that when you were young to help with your posture or your gym buddies will yell that at you when you are squatting and trying to get up. “Chest up!” You need to have a strong chest to improve your posture.

#5 Reason -Makes your Breast lift:You cannot train your breasts directly, because they are made up of fat tissue. You can, however, train the muscles underneath the breasts, like the pectoralis. The pectoralis muscle helps hold the fat tissue in place. When you strengthen that muscle, it will help keep the fat tissue up, meaning the breast will seem perkier. Not that they are any bigger but that they might visually look bigger because you trained the muscle to keep them more in the place they should be.

I would like to note that these exercises below are for both men and women!   Try to incorporate these exercises into your next workout routine!

  1. Bench Press

 

 

Select a weight with which you can perform between eight and 12 presses. If you cannot complete eight, the weight is too heavy. If you can complete more than 12, the weight is too light. A standard barbell weighs 45 pounds. If the barbell alone is too heavy, select a lighter bar. If the barbell isn't heavy enough, you can slide weight plates onto both ends to increase the resistance.

 

Step 1:  Lie face up on the bench with your eyes underneath the barbell. If your feet reach the floor and you can keep your lower back, head, butt and shoulders pressed onto the bench, you are in the right position. If not, bend your knees and place your feet on the bench or on a box on the floor.

Step 2: Grasp the bar with your palms facing toward your feet.

Step 3: Position your hands slightly wider than shoulder-distance apart

Step 4: Push up to lift the barbell off the supports. Inhale, bend your elbows and lower the bar toward the middle of your chest

Step 5: Allow your elbows to drop lower than your sides. Exhale, straighten your elbows and push the barbell up.

Step 6: Keep a slight bend in your elbows at the top of the movement.

Step 7: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions.

Step 8: Place the bar back on the rack when the exercise has been completed.

 

 

  1. Incline Bench Press

 

 

Select a weight with which you can perform between eight and 12 presses. If you cannot complete eight, the weight is too heavy. If you can complete more than 12, the weight is too light. A standard Olympic barbell weighs 45 pounds. If the barbell alone is too heavy, select a lighter bar. If the barbell isn't heavy enough, you can slide weight plates onto both ends to increase the resistance.

 

Step 1: Lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight, keeping your arms locked. This is the starting position for the exercise.

Step 2: Inhaling slowly, move the bar down toward your upper chest.

Step 3: After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.

Step 4: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions..

Step 5: Place the bar back on the rack when the exercise has been completed.

 

  1. Middle Cable Fly

 

Use lighter weight- Don’t try to be a hero with cable flyes. The point is to burn out the muscle, which works best with a minimum of 10-12 reps. This applies especially if you pair the exercise with push ups.

 

Step 1: Set the pulleys to the middle position on both sides

Step 2: Stand upright with a handle in each hand and your arms extended out to the sides

Step 3: Keep your arms only slightly bent, head forward, reach your arms together horizontally across your body while maintaining your posture.

Step 4: Complete 3-4 sets hitting around 10-12 reps.

 

 

  1. Push-ups

 

Step 1: Begin in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag.

Step 2: Slowly bend your elbows and lower your chest towards the floor

Step 3: Press upwards back to plank position. You can start on your knees or try it against a wall or bench to modify this exercise.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

 

 

  1. Standing Plate Press

 

 

Step 1: Stand with your feet slightly wider then shoulder width apart and your knees bent slightly as well.

Step 2: Pick up a weighted plate and hold it at chest level with your elbows bent.

Step 3: Push the weight straight out and lock your elbows out.

Step 4: Bring the weight back into your chest. This completes one repetition.

Step 5: Complete 3-4 sets hitting around 10-12 reps.

 

Checkout out our exercise library for more great workouts.  Or go straight to our chest workouts page. 

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the button below to request a trainer.  Don't wait, start today!

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Baked Sweet Potato Chips

Posted by Katie Frissell on May 2, 2018 4:59:33 PM

Baked Sweet Potato Chips

 

These chips are a guilt free snack to keep you happy and on-track with any weight loss goals. They are filling, and can be spiced up with different herb combinations, even salt and vinegar, to keep you interested, satisfied, and happy with your snacks!

Pro tip: I like to get perfect chips by using a mandoline slicer, on the thinnest setting possible. Creating very thin chips is the key to getting a good crunch-as well as an extended cooking time. While the cook time might intimidate you, don’t let it! We’re going to slowly bake these-almost like dehydrating-to reduce moisture in the sweet potatoes so we can get a good crunch. The actual prep just takes minutes-and after that you’ll just be monitoring your chips so they don’t burn.

 

 

Servings: 5 cups (approx.)

 

INGREDIENTS

  • 3 medium sweet potatoes thinly sliced
  • 3 ½ Tablespoons extra virgin olive oil + more for brushing
  • Salt
  • Pepper if desired

 

INSTRUCTIONS

  1. Preheat oven to 250 degrees. Rinse and scrub sweet potatoes. Thoroughly dry before proceeding. Thinly slice potatoes (The best methods are either a food processor with a slicing blade or a mandoline slicer). You want the potatoes to cook evenly so be sure to make them as uniform as possible while slicing.
  2. In a medium sized bowl combine olive oil and sweet potatoes. Stir to combine and coat evenly.
  3. Line 2 baking sheets with parchment paper. Very lightly brush olive oil on parchment.
  4. Arrange sweet potato slices evenly on baking sheets. Sprinkle generously with salt and pepper (if desired).
  5. Bake at 250 for 1 hour, until crispy
  6. Turn oven up to 350 and let chips brown very slightly. Watch chips and make sure they do not burn
  7. If you’d like them cool, place on a cooling rack and let sit 10 minutes.
  8. Serve and enjoy!
  9. Extras can be stored in an airtight container. Will last for up to a week.

**If you’re craving some chips fast, you can bake at 350 for 20-30 minutes, but you must flip and rotate the chips to ensure they don’t stick or burn. This is a bit more complicated, but will still get you delicious crunchy chips

Topics: Healthy Recipes