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    How To Workout if You're a Workaholic

    How To Workout if You're a Workaholic

    *By Tasha G-W

    Hey, workaholic! If you work 24/7; show up early, leave late, and when you’re away from the office still respond to emails, brainstorm ideas and schedule more work for the weeks ahead, then I am talking to you. It’s hard for workaholics to turn it all off and shift focus to things that don’t make them money – like the gym. Finding time to jump on the treadmill can pose a challenge when you are busy climbing the corporate ladder. But all those late nights at the office can lead to calorie-packed takeout dinners and active wear that never make it out the house. This will eventually start showing on your waistline.    

    The problem for most workaholics is that majority of their day is taken up with being committed to getting the job done. However, there is still hope for you. If you're a workaholic, there are some easy things you can do to make yourself healthier, inside and out. The best part is that you don’t even have to leave the office to exercise!

    Stand up

    The biggest issue for the everyday working person is that there is little to no time to get fit when you have to sit at a desk all day to do your job. This is where standing desks are great. Even though you may constantly need to type on your laptop or take multiple phone calls, you don’t have to be seated to do it.

    Standing desks have become a huge trend in the workplace because they are a healthier option for the everyday professional. Choosing a standing desk allows you to get your everyday tasks accomplished while giving you the chance to stretch out, move around easier and give your body a break from the unhealthy constant sitting.

    Move

    Some professionals put a treadmill under their standing desk to be able to walk very slowly while working. If you do not have that option available to you, then simply try standing in place and step back and forth. Doing this simple step in between calls or sending emails will definitely add up.

    Another option to stay in shape without it interfering with your work day is doing minute-long stretches, cardio and other exercises from your desk.

    Office wall chair pose

    If the standing desk is not quite your style, don’t count yourself out just yet. This move will strengthen your leg muscles and improve your walking and speed as you get older.  Put your back flat against a wall until you slide down into a sitting position. Hold your pose for 1 minute once you’ve reached a 90 degree angle with your knees and watch how it improves your quadriceps and glutes.

    Take the stairs 

    Don’t always head for the elevator when you enter a building. Instead, opt for the stairs a few times per week. In a swift pace for 60 seconds and you could improve your calves, quadriceps and gluteus maximus while improving cognitive function.

    Don’t forget that tracking your workouts or activities is a great way to see if your efforts are making any difference. Keep a journal, jot down some notes on your calendar, or use an app to do it all for you. Learn how to make fitness a priority even on your busiest day. If you need help with your fitness, just send us a message.

    Personal Trainers: Why It’s Important To Have One

    Personal Trainers: Why It’s Important To Have One

    *By Tasha G-W

    The image of a personal trainer yelling and pushing his clients until near collapse may scare some people away from hiring a trainer, but the benefits of using a personal trainer should be considered carefully. A personal trainer is someone who walks with you and holds your hand on your journey to fitness success. Personal trainers typically work with clients in a non-threatening way, helping them to achieve specific fitness goals.  Keep reading to learn how having a personal trainer is a worthwhile investment...


    Define your fitness goals
     

    A personal trainer helps you set realistic goals taking into consideration your current fitness level. While you may have some idea of the goals you want to set, a professional is able to help you break them down into smaller goals that are specific and realistic. The personal trainer also helps assess your progress toward those goals.

    Personal trainers are also trained on how to instruct others to properly exercise. They will guide you on which exercises to do in order to achieve the best results. Doing the wrong exercise will delay you in meeting your fitness goals.

    Personalized Workout

    Your personal trainer can create a specific workout plan just for you based on your goals. This personalized plan will give you better results than a general workout plan. Because your trainer knows your physical condition and medical background, when necessary they will be able to make adjustments to the program to fit your needs.

    Prevent Injury

    Most injuries while exercising arise from ignorance. Personal trainers help you avoid injuries by demonstrating and teaching you how to correctly perform exercise movements in your routine. 

    Your trainer will show you how to position and move your body as well as recommend the right gear and equipment to use for your workout.

    Efficiency

    Personal trainers make the most of your workout time. This increases the efficiency of your exercise program; which is a great benefit when you have a limited amount of time to exercise. For example, if you have to cut your training session short one day, your trainer can complete a routine with you that burns the same number of calories and provides the same physical benefits in half the time. Try doing that on your own!

    Nutritional advice

    Some personal trainers are also trained in nutrition. This puts you in a position to receive advice on both your physical fitness and nutritional wellbeing.

    Therapy

    Physical exercise has been known to relieve mental stress. Your personal trainer can work with you and design exercises that help you release the most stress. How awesome is that?

     Accountability

    A major problem we all face with any exercise program is lack of commitment. How many times have we made that typical New Year’s resolution to get in shape and failed just weeks later? When you exercise on your own, it is easier to skip a session here and there or fall off the wagon completely since there's no one to hold you accountable for your actions. However, working with a trainer keeps you accountable, making it more likely that you'll stick with your training program and ultimately achieve your fitness goals.

    If you are interested in hiring a professional personal trainer, do not hesitate to contact us today.

    5 Effective Medicine Ball Drills

    5 Effective Medicine Ball Drills

    *By Tasha G-W

    A weighted ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination. However, medicine ball drills are often overlooked by many coaches. When coaches implement medicine ball training, they tend to only look at it as upper body and core strengthening but there are many other facets to using a medicine ball, even at home by yourself.  Here are a few drills you can carry out with this great training tool.

     Fat Buster

    This killer medicine ball workout mixes cardio and resistance moves to help you build strength and blast fat, while sculpting a tighter torso and flatter abs. Stand with your feet wider than hip-width apart, holding the medicine ball at your chest. Brace your abs in tight and twist your torso to the left. Allow your right heel to pivot off the floor and bring the ball up over your left shoulder. Quickly "chop" the ball down and across your right thigh, lunging as you pivot your left heel off the floor. That's one rep. Do 15 reps in a row and then switch sides and repeat.

    Medicine Ball Crunch

    Lie face-up with knees bent and feet flat on the floor, holding ball with arms extended overhead. Curl head and shoulders off floor, squeezing abs in as you raise the ball overhead and in front of you as you sit up. Allow the ball to gently fall overhead, as you lower down to starting position. Do 8 to 16 reps. 

    Medicine Ball Squat Jump and Pass

    This drill is great for athletes. It requires a training partner and jumping hard while keeping the ball at chest level. Partners will get about 20 to 40 feet away depending on ability. Each athlete must perform a vertical jump with the medicine ball in hand, and immediately upon landing perform a step forward and long bounce pass. The transition from the landing to the pass should be quick. Beginners perform 1-2 sets of 8 reps; allow a 1:30-2:00 minute rest between sets. Advanced athletes perform 2-3 sets of 10 reps; allow a 2:00 minute rest between sets.

    Russian Twist

    Sit with knees bent and feet flat on the floor, holding medicine ball to your chest. Lean back slightly at a 45-degree angle to the floor, engaging core. Keep feet flexed with heel lightly touching the floor. Rotate to the right, keeping the ball at your chest, and twist from the low back. Return to starting position, and then rotate to the left. Do 8 to 16 reps per side.

    Shape that But

    This medicine ball exercise called the reverse lunge pass under adds an extra challenge to your typical butt-strengthening routine.  Stand holding the medicine ball at your chest. Take a big step back with your right foot, bending both knees until your left thigh is parallel to the ground. Lower the medicine ball and pass it under your left leg, starting at the center of your body and moving toward the outside of your left leg. Return to standing and immediately repeat with your opposite leg, alternating sides with each rep.

    If you've never picked up a medicine ball, there's no better time than now. With it, you can accomplish a fast and effective total-body workout. Shop your medicine balls and other fitness or training equipment at Performance Sports Zone today.