Miami Personal Trainers – At A Glance

Posted on March 19, 2011 by admin

Simply stated, not many people can have as dramatic and positive an impact on your quality of life as your Miami personal fitness trainer. The right Miami personal trainer will have a singular objective: to help you achieve the health and fitness results you want and need, in the shortest period of time, with complete certainty.

There is something quite powerful about the way you feel about yourself when you’re fit. It’s that feeling of real ownership of your life and passion for living it. You get in touch with yourself, your loved ones, your goals and dreams in a way that is difficult to convey in words, and instead must be experienced.

But often times, a fear of failure holds so many people back from that experience. Especially if you have tried to lose weight or get in shape before and not been successful. Or lost the weight, only to have it come back. Over time that can undermine your confidence. Of course, Miami personal trainers do much more than help people lose weight. Each individual is different, and has different needs and goals. The job of your professional Miami personal trainer is to first get a clear understanding of your particular objectives – your fitness goals – and then devise a plan for helping you achieve those goals.

Few disciplines have been studied and analyzed as much as the science behind weight loss and fitness. Getting real results – the kind you can see in the mirror, feel when you put on your clothes, and others notice and comment on – can be accomplished in a reasonable period of time and with absolute, 100% certainty, regardless of where you are physically right now…

Because fitness is 100% scientific.

But the weight loss industry, the pharmaceutical industry, the diet industry, the pre-packaged food companies like Jenny Craig and Nutri-System, the fitness gadget makers (like what you see on television infomercials) and even many of the large health club chains want you to believe there are SECRETS. And the secrets always involve buying their food, their pills, their gizmo or gadget, joining their club, or whatever. I assure you, there are NO secrets. Except for one. It’s the same ‘secret’ to achieving anything: structure. To achieve optimum, lasting results, you need to be in a structured environment that provides support, consistency, accountability and expert guidance. It’s a bit like school. You need the structure in the early stages so you can quickly learn how to think, how to perform, and how to believe you will succeed. A Miami personal trainer can teach you all that.

But most people never get the structure they need when it comes to their health and fitness. So the natural tendency is to HOPE the ‘secrets,’ the shortcuts, the ‘magic bullets’ the gym membership will work. But as anyone who’s tried them can tell you, there’s no magic in those bullets. They don’t work.

What does work is a Miami Personal Trainer. Personal Training in Miami is a structured environment of support, accountability and expert guidance on nutrition, combined with expert training in effective, efficient and exciting, metabolism-stoking exercise.

A Miami Personal Trainer Guarantees that you’re training will not the boring, dreadful, mind-numbing exercise you may be picturing in your head. That doesn’t work because people burn-out on it. They get sick of it, and quit. What an expert Miami personal trainer does is provide a stimulating, varied and fun environment and a Miami fitness program designed specifically for you – ensuring you remain engaged, seeing and feeling results and becoming progressively more passionate and excited by your physical and emotional transformation. Make no mistake, the emotional benefits are just as profound (if not more so) than the physical ones.

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Nutrition Guide

Posted on March 19, 2011 by admin

Nutrition Guide

Ideal nutrition is as simple as…
Continue reading →

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Staying Motivated

Posted on March 19, 2011 by admin

Miami Personal Trainer Tells How to Staying Motivated

Step 1: Stay motivated by visualizing what you want
Picture yourself attaining the goal you want to achieve. Some of us see still pictures, others see moving pictures (like a movie). Some of us see our pictures or movies in color, and others see it in black and white. However it is that you see your picture, get in tuned to the details of the picture.

Step 2: Use all of your senses when visualizing

As you visualize, start to pay attention to the sounds associated with your picture. Also, notice how you feel in that picture. This feeling should be both emotional and physical. How does your body feel fitting back into those skinny jeans? How does that make you feel, emotionally? The more details you have in your picture, the more you are sending a message to your brain that this is really happening. Before you know it, it really happens. That will keep you motivated.

Step 3: Write down your goals

Owning a personal training studio in Miami and help thousands people reach their fitness goals. I have discovered that the people that write down your goals stay motivated on what they want. You can place your goals where you see them daily. Some people also just like to write their goals then put them away. That’s fun, because when you go back weeks, month, or even years later and read your goals you are amazed at what you have accomplished.

Step 4: Believe in your goals

Choose goals that you truly believe in your heart that you will attain. Understand, as humans, we tend to send ourselves “doubting messages” when we think of goals we want. Acknowledge what that is, just doubt, and mentally set it aside. Think about what you want. Believe in yourself and in your goal. Strive for it one step at a time.

Step 5: Challenge yourself

As a Miami personal trainer my main goal help people challenge themselves. Choose goals that you know in your heart you can attain. With that, make sure you are challenging yourself. It’s that stretching moment in our lives that keep us motivated. It tough to be challenged, yet it feels great! Just to know you’re always stretching to go a little further is motivating in itself. It keeps you from getting bored and stagnant.

Step 6: Get support from friends and family
Tell those that love and care for you about your goals. Simply talking about it will motivate you (as well as inspire them). They can hold you accountable, motivate you, and celebrate with you.

Step 7: Strive for continued progress

As you accomplish each goal, replace it with a new goal that will push you to another level. This goes back to keeping yourself challenged, motivated, and avoiding boredom. When we find ourselves at a stagnant place in our lives, we tend to start to go backwards. Always give yourself something for which to strive. If your having problems setting new goals you may want to consider getting personal training to help you with these problems.

Step 8: Reward yourself for accomplishments

To stay motivated, give yourself a reward for what you have accomplished. This moment of celebration is so important. It’s called positive reinforcement, and it feels so good that you want to set another goal and celebrate it again. Rewards can be anywhere from a pat on the back to a week-long vacation

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Health And Fitness Secrets Revealed

Posted on March 19, 2011 by admin

The first big secret is making a simple Commitment to exercise 3 times a week. The big companies who are stealing your money want you to believe that a pill, fad diet or a special machine will solve all your weight loss and fitness problems. This is counter-intuitive and insults your common sense. But people still want to believe – because there’s so much PAIN.

A good Miami personal trainer will tell you the real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week. Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment to exercise while you live in Miami will bring you that south beach body you are looking for.

The secret of having a Miami personal trainer.
Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fitwhile you live in Miami. If you hire a Miami Personal Trainer they will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A Miami personal trainer is critical to systemizing your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a Miami personal trainer becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a Miami fitness coach.

The secret of Progression.
Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results. A good Miami personal trainer will keep your training fun and exciting and keep helping you reach you goals

The BIGGEST secret: Accountability.
In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

What you’ve just read is some of the most valuable information you will ever hear on how to lose weight and get fit. And having the RIGHT information is critical. But intellectually understanding what should be done, and actually doing it, are two very different things.

The truth is most people can’t get a grip on the three essential factors that separate those who achieve real and lasting physique transformations from those who don’t. Most people have difficulty with the commitment; don’t grasp the importance of progression; and lack the personal accountability to achieve their weight loss and fitness goals. Why? Three reasons:

1. Bad information

2. It’s easy to cheat yourself

3. No guidance.

If you are honest with yourself and recognize that exercise and proper diet are the only ways to achieve the results you want and you are ready to make a lifestyle change… If you know you’re fooling yourself by paying for a piece of equipment, shake, potion, exercise video, diet, or pill… then I can help you.

Through my experience, education and extensive study, I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results. It’s a program that will support you in becoming laser focused on the results you want, empower you to accept responsibility for making effective exercise part of your lifestyle, and provide you with the tools you need to reach your fitness goals.
And it only requires 5% of your available time – just five percent!

Is that too much to ask of yourself to improve and protect the most important thing you have – your health?

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Healthy Lifestyle – For Women

Posted on March 19, 2011 by admin

Healthy Lifestyle For Women

1. Diet
A clean diet is essential to your well being. A “clean diet” is one that is rich in fresh vegetables, fruits, beans, legumes, and lean meats.

Increased energy starts with a healthy breakfast. Eating a good breakfast within an hour of waking will lead to increased energy and brainpower that you need to get through your already busy day – even a simple protein shake and fresh fruit will do in a pinch!

Drinking enough water is also important – it flushes harmful toxins through the body. Plus, it helps with dehydration which can cause lots of health problems like mental confusion. 

2. Sleep
It is crucial for you to get 8 hours of sleep. This is very difficult sometimes, especially for many busy career women. But consider this: If your body has the sleep it needs and you wake up energized from 8 hours as opposed to lacking and sleepy from 6 hours, aren’t you going to be more productive during your day?

Your body repairs itself while you sleep. The results are an increase in your creativity, productivity, and energy. Plenty of sleep is one of the best ways to fight stress and elevate your mood. If your body is rejuvenated and you have more energy, then your body will be less stressed and better ready to tackle your day. 

3. Exercise
You knew this one was coming. And you’re wondering how on earth you’re going to fit in exercise to your busy schedule. Well, it’s essential for you to get 30 minutes a day, five days a week. Consider that this is the same length as watching a sitcom everyday and it might not seem that bad. It’s important to get a good balance of cardio exercise and strength training. You want to get your heart beating every day to keep it strong. Strength training is also critical to stretch your bones in order to reduce osteoporosis by building up the calcium in your bones. 

Exercise is essential to reducing aging in the body. It helps maintain vitality and will also reduce stress. 

Some good ways to get started are to:

  • Find a friend or a partner to exercise with
  • Hire a Miami personal trainer to help motivate you
  • Think of exercise as playing, have fun with it, it doesn’t have to be always be work!
  • Find a sport that interests you and get involved

    • 4. Make “Me Time”
    Being there for your family is a great thing to be able to do. But if you’re not taking time out for yourself then you’re going to end up stressed and burnt out quickly. 

    What is it that you find most relaxing? A walk in the park, a day at the spa, reading in a coffee shop? Whatever it is… do it! 

    Stress is such a huge issue that leads to some many unhealthy things in your life and you must take the steps to prevent it. Start to make more time for yourself because it is all too common for women to neglect themselves for other things. This will not work and you’ll be healthier if you don’t forget about you. 

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Personal Training in Miami

Posted on March 19, 2011 by admin

When hiring a great personal trainer in Miami they must incorporate weight training into your regular exercise program. So you can burn unwanted fat pounds. There are two reason for this. One reason is the muscle fiber and the second reason is an increase in your metabolic rate.

Starting a fitness program is a great way to get in shape so you can enjoy Miami (there lots of great activities to do but you need to be shape), . Although a Miami personal trainer can help prescribe the best program for you, as a general rule it is recommended that a minimum of one set per exercise for each major muscle group is performed.

The major muscle groups are quadriceps, hamstrings, low back, upper back, abdominals, chest, biceps, triceps, shoulders and neck. Each exercise should consist of 8-12 repetitions, done in a slow, controlled manner. The resistance should fatigue the muscle group by the end of the set, so that new muscle can be stimulated.

Muscle fiber is the basic element of the muscle. These are the three types of muscle fiber: slow twitch (slow oxidating (SO) or type I), fast twitch (Fast oxidative – glycolyme (FOG) or type IIA) and pure fast twitch (FT or Type IIB). Slow twitch fibers get most of their energy from fat burning, a process that requires oxygen. This is also fueled by the fibers’ ample supply of blood vessels, glycogen, mitochondria (cellular furnaces where fat and nutrients are burned). and the blood fats inside of various related cells.

Pure fast twitch fibers are different in that they contract rapidly and fatigue easier. These fibers get their energy from burning glycogen. There are fewer mitochondria in the cells that makeup fast twitch fiber; therefore, these fibers burn less fat than slow twitch fibers.

The fast twitch fibers also contract quickly, but sustain more endurance. This may be because they have more mitochondria than the pure fast twitch but less than the slow twitch fiber. The most interesting benefit of high intensity weight training (or long duration aerobics) is that you can change pure fast twitch fibers into regular fast twitch oxidative fibers. This type of high intensity weight training activity increases the amount of mitochondria in the fast twitch fibers to levels higher than those found in the slow twitch fibers.

With more mitochondria present in the muscle cells, more fat is burned.

Metabolism and the rate at which it functions represents the amount of energy you need on a daily basis to sustain your life. Even when resting or sleeping, muscle tissue is very active and requires up to 45 calories per pound per day. Consequently, losing muscle (muscle atrophy) results in a reduction of your metabolic rate. With less muscle, your body requires lower energy. Food once used as energy is now stored as fat. A sensible, long term and regular weight training program is the best in avoiding a decrease in lean muscle mass and metabolic rate.

Beginning a regular fitness program to lose weight. With a personal trainer in Miami can take some effort. But No matter what your age, weight training will fuel a lasting lifestyle and add longevity & functionality to your life.

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Living A Healthy Lifestyle

Posted on March 19, 2011 by admin

The final component of fitness is lifestyle. By lifestyle I mean your everyday living, working and social lifestyle. Are you stressed out at home or at work? Do you take smoke breaks with your co-workers? On the weekends do you tend to bar hop and get drunk?

As a personal trainer in Miami I see many people sabotage themselves by the lifestyle that they lead. If you exercise regularly and eat right but smoke a pack of cigarettes a day. Are you truly living a fitness lifestyle? With the harmful effects of nicotine and smoke on the body so well known, I think it’s safe to say you are not.

However, suppose you have one cigar every year on New Years Eve. It is doubtful that one cigar a year will have extremely harmful effects. Any amount of smoking is bad for the body, but one cigar a year versus 365 packs of cigarettes a year…well, that’s an easy equation to figure out.

As a Miami personal trainer I ask you; How much stress do others place on you at home, at work and even at play? How much stress do you place on yourself? Are you enjoying life and everything it has to offer or is do you dread starting each day? When was the last time you had a full body massage?

Do you have ambition and drive? Do you have professional goals? Do you have personal goals? Do you have a job or a career? Do you live in a city which you love?

Do you take time out for yourself each and every day? Do you love yourself? Do you treat yourself?

Do you prefer the fast pace of the city or the slow walk of a small town.

Questions, questions, questions.

When I, a Miami personal trainer say lifestyle, you have some image pop into your head. And typically it is not your lifestyle, but the lifestyle of someone you know or some celebrity. You may not even think of yourself as having a lifestyle, but you do.

Lifestyle is defined as the way you live. Wikipedia defines lifestyle as your pattern of social relations, consumption, entertainment, dress, attitude and values. Think about your true lifestyle as it is today and how you would like your lifestyle to be. Are you close or is there a huge gap?

Your lifestyle helps to define you as a person. Your lifestyle can be fun, fantastic, fake, productive or harmful. Do you seek out adventure, enjoy meeting new and different people or trying dangerous sports such as sky diving? Are you more reserved, seeking the company of only those already close to you?

Your lifestyle weighs heavily on how much or how little you enjoy life. This is how my motto was developed. Everyday I tell people to “Live for the Moment and Exercise for Life” and many people do not understand what I mean by that. Everyday, should be a blessing. Everyday, you should be able to look back a think of at least one thing that really made you happy that day.

It may have been something as small as hearing from a long time friend or as large as buying a new house. But whatever it is, do something you enjoy. Take 1 Moment out of you day to smile. One Moment to make the day worth living. If you can find joy every day of your life, then life itself becomes a joy. And by exercising you will increase your odds of living a long healthy life that allows you to enjoy thousands and thousands of moments.

Take a moment to think about your current lifestyle. Does your lifestyle provide you the joy you want out of life? If not, how can you alter your lifestyle to live happy? Are the changes very drastic and will take a while to implement or do you just need minor changes to find the satisfaction you seek? Are you willing to alter your current lifestyle slightly to increase your personal joy? No one can make you happy except you, so take that next step.

Personally I live a lifestyle I enjoy, but there are changes I want to make as the years go buy. I enjoy spending time with my family and friends, but do not get to spend the amount of time with them that I would like. As a Miami personal trainer I get to touch the life’s of people everyday and it is a very satisfying career.

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Combining Cardio and Weight Training

Posted on March 19, 2011 by admin

Combining Cardio and Weight Training

Benefits Of Cardiovascular Exercise
It seems as fitness and cardiovascular exercise go you either love it or hate it. Nevertheless, cardio is an important part of being fit and healthy, regardless of your workout goals. Personal trainers in Miami can make cardiovascular health within your reach. Here’s how everyone can benefit from cardiovascular exercise.
Cardiovascular exercise gets the heart pumping and increases blood circulation. It works out the heart like any other muscle and strengthens it for endurance, long life, and increased productivity.
Cardio is the primary calorie and fat burner, so it is the primary exercise for weight loss.

Metabolism is increased by cardiovascular workouts, too, which translates into better calorie and fat burning when you are not working out.
Cardio helps regulate hormone production so that you live on a more even plain, reduce stress, live happier, and maximize hormones that contribute to good health.

Cardiovascular exercise helps manage metabolic diseases like diabetes by maximizing glucose use.
Cardio helps you recover from other, more strenuous exercises (such as strength training) by processing muscle and blood by-products.

Benefits of Weight Training
Strength and weight training produces a similar love/hate emotion from people. Personal Trainers in Miami can help make strength training easier. Just as cardio is essential to overall fitness, though, so too is strength training; Here’s how everyone benefits from strength training exercises.
Strength training also improves your metabolism and increases your ability to burn calories and fat (because muscle requires more food energy).

Strength training increases the amount of lean muscle in the body which increases strength but also endurance and translates into better functioning and athletic performance.
Strength training significantly increases bone density. Weight-bearing exercises keep bones strong and healthy and restore bone loss caused by aging and inactivity.

Stronger muscles help protect the body, bones, and joints from injury.
Stronger muscles improve and maintain balance, movement, flexibility, and stability. You will feel better and again, be less likely to become injured due to weakness, strains, and falls. Strong muscles also help heal after an injury.
Like cardio, strength training also helps fight off diseases like heart disease.

Combining Cardiovascular Exercise With Weight Training
Although you may gravitate more towards cardio or strength training depending on your fitness goals and preference, one is not better than the other and total fitness relies upon the two. Personal Trainers in Miami offer facilities for both kinds of training. 

Whether you want to run a marathon or win bodybuilding competitions, or just be healthier, you should be incorporating some cardio and strength training to maximize your program. 

A miami personal trainer is one of the best resources to help you learn about how one type of exercise can complement the other. With the help of a personal trainer, you can outline your fitness goals and find out what exercises and what amount of each will best help get you there. A personal trainer will also help you learn how to perform the exercises so that you enjoy the total benefits of the Personal Trainers in Miami and enhance your fitness program. Often, people who have focused in one area—either cardio or strength training—lack experience with other, and need the extra guidance of a trainer to really benefit. 

Cardiovascular and strength training are not either/or propositions for total body fitness. Every fitness plan needs elements of both, and a little education as to where your program is lacking will get you to your fitness goals. Personal Trainers in Miami provide you with many available resources that will help make your fitness goals easier to reach. 

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Weight Training

Posted on March 19, 2011 by admin

With all the buzz about the importance of exercise, I think most people understand that they need to exercise to be healthy. But for most people it is still a mystery what exercises they should do. Well, the answer may be simpler than you thought. Like most things in life, we need a balance. A good Miami personal trainer will tell you that balanced exercise includes both cardio, where your heart rate is increased to a target training level and strengthens the most important muscle in your body, your heart; and weight resistance, where you strengthen all the other muscles in your body.

No doubt you have heard of the benefits of cardio exercises like jogging, walking, swimming, and bike riding. But you may not be as familiar with the benefits of weight resistance exercise. You may even think that lifting weights is just for serious body builders. However, medical research is continually discovering more and more benefits from weight resistance training for everyone. That’s right, men, women, young, old, large, small, overweight, petite, everyone. Says this Miami Personal Trainer.

So what are the benefits of weight resistance exercise?

As a professional personal trainer in Miami I will tell you there are many, but among them are the following:

Reduce risk of heart disease, still America’s number one killer
Stabilize blood sugar (a key to preventing or controlling Type 2 Diabetes)
Lessen risk of some types of cancer
Lower blood pressure
Reduce cholesterol levels
Increase bone density
Weight loss through metabolically active muscle cells burning fat
More energy
Improved appearance
That’s just a partial list of the benefits. The key to achieving these benefits is metabolism. The majority of the active metabolic tissue in our bodies is in our muscles. Weight resistance exercise involving all the muscles in the body maximizes the body’s ability to burn fat and produce energy. In fact, weight resistance exercise does this more effectively than cardio exercise does. Even when resting or sleeping, healthy, toned muscle tissue is very active and requires up to 45 calories per pound per day. Think of that. If you have toned muscles, you will be burning fat, even when you are asleep!

On the other hand, when you are not maintaining or increasing muscle tissue, then you are losing it (muscle atrophy). That results in a reduction of your metabolic rate. With less muscle, your body requires lower energy, and food that should be used as energy is stored as fat. You store more fat and burn less, adding to your risks of disease.

The reasons for engaging in a balanced program of cardiovascular and weight resistance exercises are compelling. After all, what is more important than your health? In fact, it is too important to leave the outcomes to chance. Before starting any exercise program be sure to talk to your doctor and get a physical if you haven’t had one recently. Then seek the help of a fitness professional, a qualified Miami personal trainer, who will develop a program that is specifically designed for you, your current fitness level and your goals. You will be on your way to realizing the benefits of an active, healthy life.

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Stupid Weight Loss Myths

Posted on March 19, 2011 by admin

Stupid Weight Loss Myths

WEIGHT LOSS MYTH #1:
Aerobic exercise burns the most fat.

How many gyms are packed with women who spend countless hours on the stair-stepper, treadmill, or bicycle but they don’t lose weight?!
What about the men who run endless miles weekly but still look “out of shape” and flabby?!

The truth is that aerobic activity alone isn’t the ideal method for fat loss. A combination of weight training and cardio exercise is the best way to lose excess body fat.

Simply doing 45 minutes of intense weight training combined with cardio
3 times per week will give you greater results than doing 45 minutes of cardio only 7 days a week!
A workout program professionally designed by a personal trainer can completely transform your body in less than 12 weeks!

WEIGHT LOSS MYTH #2:
Resistance training (weight lifting) doesn’t burn fat.

This is the exact opposite of the truth! Muscle fiber is a metabolically active tissue, while fat is an energy source for your body.
Lean muscle uses fat stores for the energy needed to contract and generate movement. An increased amount of lean muscle on your body means an increased metabolism… Higher rate of fat burn!

This is the ultimate weight loss and fitness “secret.” More Muscle Mass!
The people walking around with killer beach bodies don’t spend their entire lives in the gym… They utilize proper nutrition and effective exercise programs to increase their lean muscle mass.  During daily life they will be burning a significantly higher amount of calories… Letting their own body keep itself toned and sexy naturally!

*NOTE: Women will NOT become “bulky” from adding weight training into their exercise routine. Lean muscle is denser and firmer than fat = smaller body. Resistance training will make women toned, firm, and sexier. Women do not have the necessary hormones to “bulk up.”
Men will gain muscle mass and notice muscle growth and definition by using proper nutrition and resistance training.

WEIGHT LOSS MYTH #3:
You can lose fat from specific areas by using special machines.

You can’t get a smaller waist by working the abdominal muscles, or slim your thighs with a “thigh-master!”
The machines and gizmos sold on tv are worthless rip-offs.
The only way to lose fat in a specific area is to lose overall total body fat. Proper nutrition combined with aerobic and resistance exercise programs are the quickest way to lose body fat. A qualified personal trainer in Miami can help cut through the misinformation and useless exercise machine advertisements.

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