How to Motivate You at Home to Exercise

Many stays at home moms have the problem of getting into a routine of exercising. This is because after you get the family out the door, your aim is to get back into bed, or, just “veg” out on the couch just to catch your breath for the second round of chores to do. Planning “me” time for one’s self is generally an uphill battle. We prioritize our family’s need above our own, and so we get put on the back burner. It takes motivation on your part to engage in an exercise routine that is satisfying.

Planning a Schedule for Exercise

Like most corporate persons, their daily planner is basically their friend. Everything to be done on a daily basis is penciled into that planner, so there are no excuses as to not making that appointment, or even getting to them late. This is the kind of discipline moms have to have when scheduling their exercise times. Use your refrigerator as a daily planner.  Get a magnetic board and stick it on the fridge. Write in all the daily activities you have for the week, and pencil in your 30 minutes of workout time as well.

It does not have to be an everyday event, you can start off at three days per week. This will give you the time to work your way up to do it for longer periods and even more days.

Use Technology to  Help

Many persons rely on their smartphones to keep a good schedule, so, use your phone. You can set the time you have on your planner into the phone with a fun song you want to exercise to. Many smart televisions also have this option, so you can set the schedule exercise time there as well.

Prepare your Exercise Space

Because many persons do not have a gym at home, you have to make do with whatever space there is. If your plan is to use the living room space by the coffee table, then set up your exercise mat overnight. This way you will be ready to do your routine on time. You will not have to stress over setting up as you would have done it already. Dress in your leggings and tank top or whatever you feel comfortable exercising in when you get up. This will certainly put you in the frame of mind for a workout.

Starting has always been the determining factor when deciding to exercise, so the above tips will motivate you. Treating yourself at the end of the week is another motivating tool you can use. Food has always been a good motivator, you can plan a night at the end of the week for family dinner and have whatever you like.  Remember this is your reward for sticking to your exercise schedule. Whatever exercise plan you have, it may not be working out at home, it could be jogging. Let it be something you enjoy. Exercise for you must not be a chore as this will be a demotivating factor. Once you decide to start, let it be an exercise routine you love doing. You may also have friends over to exercise with you as well because you all can be the motivation for each other.


How to Gear-up for Summer Exercising


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Now that winter is gone, and spring will soon be over, we make plans to begin our exercise routine. Not that we were not exercising indoors during winter, or challenging the weather during spring, but many persons prefer to exercise when the weather is much warmer. Preparation is very important when planning to go out in the sun on any given day. Exercising outdoors though is good and your bodies wellbeing must be taken seriously. Things to put in place before going outdoors for exercising:

Time to Exercise

If you plan to do a run before work, even if you have a daytime job that starts in the afternoon, it is best you run in the morning before 10:00 am. This time is cooler, and it is advised you get the weather report for that day. If it is going to be extremely hot care must be taken.

Dress for the Heat

Wearing loose fitting clothes is good. This will help the body to keep cool and evaporates sweat during your run. Clothes made of bamboo fibers or cotton is recommended, as they wear well in the heat. Light colors are also recommended, as dark colors will attract heat more. Wearing sunscreen is a must and it is recommended you use one with SPF 45, which protects your skin from sunburn.

Hydrate for the Heat

Water is the best liquid for hydrating your body before, during and after a run, especially in the heat. Drink a glass or two before you begin your run, and stop intermittently during your exercise routine and have a drink. Some persons may choose to do some exercises at the park as part of their exercise routine, which is okay. The thing to remember is to hydrate yourself during these times as well. Drink a few glasses more when you are done exercising. If you prefer drinking a sports drink, this is good as well because it contains electrolytes and salt. For persons who prefer to drink water, it is best you take some electrolyte supplements containing sodium to offset the lack in your body during your exercise routine.

Choose Your Exercise Route Carefully

Persons living in the rural areas may have an easier time of choosing a more shaded path to run. Living in the city may pose a challenge. Ensure you do all the above advisories if you are unable to run in a shaded area. Check the weather as well, this helps you to make an informed decision whether to exercise at home or go out. If your weather report indicates extreme high temperatures and any air pollution, then it is best you stay home. Exposing your body to these conditions may cause some respiratory issues or even heat stroke if you are not careful.

Regardless if you are an active individual, maybe you were lax in exercising during winter and spring, pay careful attention to your body. If you find you get dizzy, muscle cramps, nausea or issues breathing, or even chest pains during your run, it is important you stop. Get yourself checked by a doctor before continuing on your exercise routine.

Exercising While Vacationing Is That Possible

Many people classify a vacation as a time to relax, be lazy and not have to exert any energy. If you plan a vacation and you feel driven to be active and not just relax and take it easy, it is very doable. Many persons feel they are cheating themselves if they do not go on vacation and just “veg out.” It is all a state of mind, and what we do not realize is, we end up stressed and not feeling rejuvenated after the vacation.

Planning a Vacation with family

People relax differently. This is a given on so many levels. Some persons will feel relaxed just sitting in front of the television and watching one of their favorite movies. Others will feel relaxed doing gardening, while others feel more rejuvenated after a healthy run, some aerobics or even swimming some laps in the pool. Which means, going on vacation as a family you need to discuss your plan of action, and allow each person to find time to do what makes them comfortable. Then, you also plan the time of being together as a family. In this way, no one feels cheated or neglected. Schedule your vacation at a resort that has things every member of the family is able to do.

Vacation Spot and the Many Activities

Many All Inclusive resorts have lots of activities that cater to every need. There are some that cater to the individual who loves to be physical. There is rock climbing, hiking, biking, jogging or running trails, some even have Olympic sized pools that you are able to do laps as your way of exercising. They indulge persons as well who just like to relax, so there are saunas, massage parlors that afford the luxury of being pampered all over. Lazy river, which allows you to float down a slow-moving manmade river on an inner tube, or you can just relax by the pool and sunbathe. The family also has indoor games that you all can enjoy playing together or playing out on the beach. There is beach volleyball, beach basketball, beach soccer that is just as enjoyable. The thing is you have to communicate with each other, especially mom and dad, as you will be in sync as to what you all will be doing. Then after doing what you love to do, as relaxation, you come together as a family.

 Reduction of Stress While on Vacation

Working together, and planning so everyone has activities that they love to do, will make for a relaxing vacation. It is important to realize that because we are different, individually we are able to accomplish the same goals, just in different ways. It may be a bit chaotic; however, you will have the joy of knowing you have allowed persons to embrace their individuality and having fun relaxing while on vacation.

What to expect from a personal trainer

Personal trainers have the obligation to guide you through the workout sessions. In light of this, they should develop an effective workout plan and provide you with the support needed throughout the training period. If you have not used the help of a workout trainer before you may wonder what to expect from them. With a personal workout trainer you can choose where you want to perform the daily workout routines. Depending on the fitness goals you have set in place you don’t have to meet with your trainer on a daily basis. A personal trainer should recommend the number of training sessions you have to attend. The following is what you should expect from a workout trainer:

What you should expect from a personal trainer is to see the end results despite where and when you are training. In addition to this, a trainer should tell you when results of your efforts will be seen. Regarding the issue of where to perform your exercise activities you should discuss it with your trainer. If you decide to workout at home you might be required to pay some extra costs. Before starting the exercise program you should agree and come to a conclusion of the amount of money you will be charged by your trainer.

Secondly, you should expect your personal trainer to provide you with the necessary motivation techniques. Motivation is a very important factor in helping you achieve your long-term objectives. Having appointments with your workout trainer gives you motivation to get ready and attend training sessions. It is imperative for a trainer to help you find your inner source of motivation so that you can go on with the training sessions. Workout coaches should not use negative modes of reinforcement. In addition to this, they should encourage clients who give up in the training process.

A personal trainer should also advise you on your lifestyle for example the types of food to eat. After intensive exercise activities it is imperative to take a well balanced diet. Your trainer should help you plan meal timetables for daily basis. In addition to this, a trainer should help you plan a program that helps you achieve your objectives, suits your needs and goes a long with your lifestyle. In order to find the best trainer check the necessary certifications and level of experience. The points highlighted above are some of the things you should expect from your personal workout trainer.

Important secrets towards finding the best personal trainer



Until very recently, personal training was been seen as a “luxury good” of the shameless and rich who are just bored to exercise by themselves. Yet, over the last few years personal training has undergone an actual metamorphosis. Today there are many fitness trainers who have acquired the necessary certifications and have actual fitness training skills. In light of this, it is imperative to take your time and choose the best personal trainer based on your fitness goals. Keep the following points in mind when you are deciding on a personal trainer and you will be fine.

First, you should not strictly judge the ability of a fitness coach to help you get fit and achieve your fitness goals by his or her body alone. Just because a trainer’s body is statue like, it does not necessarily mean they have the necessary skills and techniques to get you there also. However, if a so-called personal trainer is very out of shape, don’t think twice about finding a different trainer.

It is very difficult to know in advance how good a personal trainer will be, although the first meeting should tune you in. A good fitness coach should be concerned about your previous injuries, listen to what you have to say and help build your motivation level. It is important to know if the fitness coach will respect your intensity threshold as you adjust to get back into good shape.

You should always remember that all certifications are not equal. Knowing that your personal trainer is certified is a very important consideration and as such you need to ensure that you have verified each certificate before working with any personal trainer. Additionally, always make a point of looking through at each certificate just to be sure it is authentic.

It is also important to find a personal trainer who is fairly close to you. Working with a nearby personal trainer has a number of advantages. First of all you can be able to easily schedule your training program in a more convenient way that will suit your schedule and that of the fitness trainer. In addition to this, good location will make it far much easier for you to train more often. You will also avoid spending too much money on transportation costs and get on time for the training sessions. The above highlighted tips will help you get the best fitness coach for you to achieve your fitness goals.

A Simple Guide on How to Identify a Fake Personal Trainer


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Acquiring a fake degree and diploma has become child’s play today, and in most occasions you unwittingly fall prey to unqualified women and men in several professions. If you are heading to the gym with expectations of soon becoming another Schwarzenegger or Stallone you may end up getting disappointed when you find out the personal trainer there is not fully qualified and does not have the necessary skills. Checking the credentials of professionals is increasingly becoming a nightmare. Yet, it is always advisable to conduct thorough background checks and dig out the credentials of the trainer before hiring him. Failure to do so put you in danger, as you will be prone to injuries if workouts are not conducted using the right forms and techniques.

Almost everyone going to a gym for the first time has this question in mind. How can they identify a genuine personal trainer and fakes on the prowl? There is no single method that can help you in your quests to identify a fake and genuine trainer. A combination of analysis, questioning, references and observation may help to identify the authenticity of the training expert. You can get references from satisfied customers who have used the services of the trainer before to avoid the shame of ending up with a fake trainer.

Observation and analysis of the situation is one of the best ways to determine the genuineness of the claims made by a personal trainer you intend to hire. The quacks mostly occupy the extreme ends of the behavioral spectrum. They often talk too much or are highly reserved when spoken to. This can be a very good way for you to follow while being very cautious and unravel the mystery of the trainer. Trainers with poor training and certification answer repetitively in mono-syllables or keep quiet when confronted with questions concerning things like enhancing the abs. In addition to this, they tend to show signs of irritation when you attempt to discuss something with them.

The other types of quacks are individuals who don’t shy from making false and tall claims. These types of trainers talk continuously and display no qualms even when you request them to give you the moon. These trainers are mainly interested in what you have to give in terms of cash instead of what they have to offer you. A personal trainer who does not assess the situation on a realistic scale and tells you that everything is possible can be a fake trainer. You can find the credential of a trainer by questioning them directly about different aspects of personal training to evaluate his grip of the subject. You should not find any difficulty in questioning a trainer about his experience, achievement and qualification to know whether he is genuine or not.

Michael Anders – Charlotte fitness training @ Shape Up Fitness & Wellness Consulting

4 Attributes that Define a Good Personal Trainer


If you have decided to start a fitness routine, you have a wide range of options. For example you could go to fitness class and explore all the equipments available. You could also join a fitness program and be ready to progress at the pace suitable for the class you join even if you cannot manage the pace. In other cases, you could find a personal trainers in Ballantyne and have the expert design you a fitness program based on your own terms and objectives. Working with a trainer is a very efficient and fast way for you to achieve your fitness goals and objectives. In addition to this, trainers will ensure the process of getting back to shape and staying healthy is as easy as possible. The following are some of the attributes that define a good personal trainer:

A sincere desire to assist you– A good personal trainer is very enthusiastic and has a lot of interest in helping people live healthy and keep the proper body weight. In addition to this, they will be ready to hear about your exercise background and what particular goals of fitness you have set in place. The trainers will be greatly motivated by the fact that you have gone an extra mile to set your fitness goals and objectives. There are certain moments when you don’t feel like carrying out any exercise activities. Perhaps you didn’t have comfortable sleep during the previous night. A workout trainer will come handy in assisting you through the toughest days and give you the required motivation.

Be a great teacher– A good personal trainer should be a natural born teacher. If you have no substantial background in performing exercises, you will learn about many new techniques to keep your body fit. Good workout trainers are highly skilled teachers, able to work with different clients and also have the ability to elaborate a single concept in different points of view. In addition to this, they are able to adapt their teaching style to fit each customer’s learning style.

Have a good reputation– A good trainer should give each single client referrals. In a addition to this, a good personal trainer will not have to cater for advertising costs because his business is built on the best marketing technique, word of mouth from his or from a very pleased and satisfied customer. You could find the best trainer by asking friends or seeking expert recommendations. The above are some of the attributes that define a good workout trainer.

Plusses and Minuses of being a Personal Fitness Consultant


Loving what you do and being able to help people achieve their various goals is always a plus in any chosen career. The life of a personal fitness consultant carries both the good and the bad. The average fitness trainer will tell you that it is more financially beneficial if they work with a company as a gym or at a resort. The job though is geared to help in the improving and maintaining a healthy lifestyle does not carry many long term benefits as working for corporate salary. There are not many retirement benefits attached to this line of work.

Working in a freelance status maybe more to your financial benefit as the personal fitness consultant is able to ask for a higher fee than what they may receive if working for a gym or resort. Savings can be more in their reach, and are able to put aside moneys for retirement. Gyms and exercise clubs do not traditionally employ aged consultants, so it is a situation where they have to; “Make hay while the sun shines.” Some personal fitness consultants’ maybe fortunate to land a job with a celebrity and thus become famous themselves, but this is rear, the onus in on them to promote their skills in order to get the jobs that they need to pay the bills.

Personal training consultants rarely get to have any personal training time for them during secessions, this is because they spend most of the time with clients and unless they plan and stick to their own schedule will find the day totally dealing with clients. Time is spent motivating clients while helping to work out new schedules for the clients that need schedule upgrades. They help to chart nutritional diet sheets for their clients especially if there is a need for someone who is obese, which is a problem for many young persons internationally.

The financial plus is that many younger persons are gravitating to becoming personal fitness consultants as they become interested in their own health and wellbeing. The consultant recognizes this and so is able to capitalize on the demand, so the need is expected to grow, hence ensuring a steady source of employment. A survey done have shown the projected level of increased employment in this field, and is sure to continue as future as 2018. This is great news, as the planet needs to have and continue to have, the motivation that is needed to maintain a healthy lifestyle.

Michael – Shape Up Fitness & Wellness Consulting
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4 Essential Keys to Remember When Planning to Lose Weight


Today, there are lots of gym offers, daily supplements claiming faster results, several advertisements talking about losing weight in a week, month or even in a day! Numerous cd’s, and YouTube clips always teaching the viewer’s how to lose weight, but frankly speaking, there are details asking for an expert’s advice. What are the essential keys to lose weight without putting your body in distress and bankruptcy? Here are four of the major considerations:

Prioritize Your Body Condition

Do you want to exercise thrice a week? Do you want to try cardiovascular exercises and disregard the fitness activities? Do you feel body fatigue after every exercise? Do you have any cardiovascular condition? Does your body need frequent work outs? Honestly, there is no problem with lose weight goals, most especially if you are shameful to see yourself in front of the mirror and saying “Oh, I look so ugly with these stubborn belly fats!” However, few people with cardiovascular diseases like for instance high blood pressure and myocardial infarction are advised to seek a physician’s advice before getting a work out plan. The mere fact that correlates the latter statement is the body’s responses to exercises. Your body is the recipient of all the activities that you do in a day and the one who usually bears all the muscle pain. Knowing all of these things, prioritizing your body condition takes the highest point.

Do What Your Body is Able to Do

Not all exercises are good for the body whereas few workout plans are effective in reducing your extra pound. Honestly, there are different responses that each body elicits. Some people find walking in a tread mill effective while others try to work out with tread mill and twister machines. The key here is to do what your body is able to do. Do not go to tread mill if your body could not compensate to it, or do not try numerous workouts in a day if you could get a body malaise after.

Think of Your Budget

After assessing what your body needs, the next step is to know what your budget on hand is. Can you afford 45$/hr. professional trainer fee? Can you work out through a 10$ worth of videos? The key is here is simple. Try to make your decision by knowing the amount that you afford. Do not say ‘yes’ to costly exercise offers, but always consider your budget and preferences.

Practice Commitment

Can you follow work out schedules religiously? Can you go to gyms daily? The word commitment has to be the center of your entire work out plan. Without commitment, your weight loss goals will remain as words.


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Is It Genuinely Proper to Hire a Personal Trainer?

A fit body can only be attained by combining the right exercise and diet. How to achieve this, there’s only one answer to that. Hire a personal fitness trainer. A one-on-one approach is rather essential, because your work-out plans will be closely monitored. But this question remains: Is it practical to hire a personal trainer nowadays? The answer is yes.

Unlike in the past, personal fitness training can now be afforded by ordinary people. More young individuals are getting conscious whenever their body is concerned. That’s why there are also many fitness centers that offer inexpensive work-out plans. Today, going to a fitness gym or facility is very practical, a norm that became a part of our daily life routines. Gone are the days when only rich people can afford to have a formal fitness training.

In some fitness centers, a free session is offered for beginners like you. This strategy will help you get acquainted with the equipment and venue during your proper training. Centers with posted certifications of their trainers are good places to start, but just be extra careful. Some instructors only obtained their certificates in a one-week course of training and written tests. If possible, investigate a personal trainer’s educational background. Choose a fitness center with a reputable name. You may search for the testimonials of other clients regarding this matter.

Nevertheless, if employing a personal trainer is just too much for you, there are fitness experts who can give free group trainings through boot camps. Group exercises in a boot camp are rather helpful; the opportunity to meet new individuals with the same goals as yours is within your reach. Furthermore, you will be inspired to work harder and do your best. You can also share your personal experiences to other trainees in a boot camp and be inspired by it. Boot camps with personal trainers are even more popular because of the possibility of making new friends.

A professional trainer will teach you some advanced conditioning techniques or exercises. Personal trainers are certified experts; they have all the tools that you need to make your fitness endeavors successful. You must know that a personal trainer is very essential, especially if you are an active sports athlete. Hiring a personal trainer will give you the right direction and encouragement that you need. In this way, you can achieve the perfect body weight and eat only the most nutritious foods. Lastly, your personal trainer is one person that will make you believe that if others can do it, then so can you.

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