allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

Archive for the month “September, 2012”

Training Tuesday

One type of interval training that I love is Tabata. It is a high intensity interval training, or HIIT. In other words, you will be very, very tired at the end of this workout. The great thing about Tabata is that each session is only 4 minutes long. You work for 20 seconds, rest for 10, and do that 8 times. You would normally do four sessions, equaling a 20 minute workout. Not bad for the person on the go who claims to have no time to work out. You can choose any exercise you want for each session. You can add weights, only do body weight exercises, whatever. The only thing is that you have to go as hard as you can for those 20 sec, or you don’t get anything out of it.

Here is a website explaining more:

http://tabatatraining.org/

Tabata is a quick, very effective, high interval training technique. Beginners should probably not start out with something so taxing on the body…unless you like not being able to move the next day.

Stay sweaty, my friends!

Advertisements

Motivational Monday

Happy Monday everyone! I hope y’all had a great weekend. I ran the Jailbreak, yet another mud run. I’m so addicted. My ankle almost came between me and finishing, but I sucked it up and kept going. Its kinda painful today, but jut another battle wound. Here’s a pic of me and the hubby when we finished.

 

I’ll tell you a fun fact about this run in a later post. Right now, here is some Monday Motivation!

 

 

 

Excuse the horribly 80’s workout gear!

 

Stay sweaty, my friends!!

Picking a personal trainer

If you are ready to start a workout routine and don’t really know where to start or what to do, a personal trainer is a great way to go. Or if you have already done everything you possibly could on your own and you’ve reached that dreaded plateau, a personal trainer might be the solution to your problem. A personal trainer can be very useful in helping you reach goals that you thought might be out of your grasp. How do you go about picking one that’s best for you?

First thing’s first: Make sure they are certified by a nationally recognized organization. Anyone who can pick things up and put them down can claim to be a personal trainer, but people who carry the certification have most likely been trained and tested to make sure they know how the body works and how exercise can affect you, individually. Personally, I chose the Cooper’s Institute as the place to get my training and certification. This place is the gold standard in certification and the test I had to take to get my title proves it. Hardest. Test. Ever. You’ll also want to make sure they are CPR Certified.

See if they have any extra certifications or training, especially if you have very specific goals in mind. If you want to be a body builder, you will want to go to a trainer who has been trained specifically for that type of workout, and you will probably want them to have experience in that field. I have been trained in boot camps, therefore, anyone who comes to my boot camp can feel assured that I know exactly what I’m doing.

See if you can meet with them before your first day of exercise to see if you are compatible personality-wise. If you are someone who doesn’t do well under stress, you may not want a Jillian Michaels type trainer barking orders at you. You also will want to discuss your goals with them, and if they ever say (without a specific reason like injury), “You will never be able to do that,” WALK AWAY. You want someone who is right there with you, encouraging you to meet your goals.

As far as finding one, most gyms offer the service of a personal trainer. A lot of gyms even give you one free session with a trainer. Take them up on their offer! Check it out. If you don’t like it, you didn’t pay any extra. If you don’t really mesh well with that particular trainer, ask him/her if they can recommend anyone else. They may know of someone who freelances (like me), and isn’t associated with a gym. Network: ask your friends, put out a facebook question, ask your co-workers if they know of a good trainer. Then, meet up with that trainer and do the above step.

During the session, if you get that far, you’ll want to make sure your trainer is focused on you. He/She should not be on their phone, talking to other people, doing their own workout, etc. You have paid them for one hour (or more) and deserve their undivided attention. You’ll also want to make sure your trainer has made a progressive workout for you, and hasn’t started you on something that’s way too hard or way too easy.  If you’re sore for days after every single workout, its probably a bit too hard for you. Now, you’ll need to expect soreness, especially on the first day, but if its painful, or happens every single time for long periods of time, you need to discuss it with your trainer. If they are unwilling to change the workout, change trainers. Your trainer should always be looking out for your safety during a session. He/She should be talking to you about alignment, and giving you safety cues so you don’t hurt yourself.

A trainer, in my opinion, should NEVER try to sell you supplements. Always consult your doctor before you take any form of supplement or vitamin or anything. Unless your trainer is also a registered dietitian or nutritionist, then you may be able to trust their judgement. Also, your trainer should educate you on healthy eating habits, but, again, if they are not a nutritionist or dietitian, they should not be making detailed meal plan for you.

Remember, a personal trainer is just that, personal. Hopefully these tips can help you make that big decision of picking someone who will be helping you on your journey to health.

Stay sweaty, my friends!

Shout out to Hayley for the idea for this blog!

Motivational Monday

I’m still here! Finally getting back into a routine now that hubby has gone back to work. Hopefully I can get to blogging every once in a while again 🙂

Ah, I can feel the hot days of summer melting away and giving in to the cooler days of fall. The smells, the sights, the wonderful temperatures are all reasons why fall is my favorite time of year. Here in Texas we get maybe a month of it, so gotta enjoy it while we can. Fall also means that people, maybe you?, start to go into hibernation mode and stop being so active. DON’T DO IT!  Don’t give into the warm, cuddly sheets…get up, work out, and feel great! You can do it. Here is some motivation for this lovely Monday morning.

 

 

 

 

 

Stay out of hibernation mode!

Stay sweaty, my friends.

Post Navigation