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Exercise Planning



Exercise:-

"Building the foundations for a better life."

I offer fitness training to the elderly pensioner groups, at special rates , school and corporate groups and sporting teams!.

Also specialising in outdoor training programs and one on one training sessions.I have specifically designed training programs to cater to your individual needs and desires,
all including:-

Body Toning,
Strength & Conditioning ,
Goal Setting ,
Pre-written diets,
Nutrition consultation,
Weight Loss Programs,
Gaining Definition,
Bodybuilding ,
Improving your posture


Exercise tips for overweight individuals

People who are going through the problem of an uncontrolled weight gain can only feel the discomfort, physical as well as mental. They feel shy to move out of their "shell" and they fear that they would not be able to carry on with a fitness program for a long time. But we can help those individuals who are going through the problem of obesity. We can offer them the maximum level of comfort by guiding them on their workouts. It should be the responsibility of every gym member and the trainer to see that the overweight persons are comfortably fitted into the atmosphere of the gym. The trainer should also focus on the health conditions of the obese people while they are initiating an exercise regimen. This is how overweight individuals can start off with a fitness program:

Seek Support

Your family members, friends, doctor and trainer can help you come out of your health and mental issues. If you are planning to start with a fitness program, then you should let your doctor know about it. He needs to examine your health conditions closely since you might be suffering from high blood pressure, diabetes and shortness of breath. While enrolling in a gym, inform about your health conditions to your trainer. It is best to consult a trainer who is experienced in dealing with obese persons. You can also get yourself enrolled in a wellness center which is affiliated to a hospital. In these places, you can get the best workout options based on your health conditions. These are the places where you can opt for the low-impact classes like chair or water aerobics. 

Try to Overcome Your Mental Barriers

People with obesity often find it difficult to adjust with any other normal guy. We all have fear of social rejections and this fear is a bit more intensified in overweight individuals. Some of the overweight individuals not only feel shy on their body shape, but they also show too much of concern on injuries and pains which might result during or after a workout. If you are overweight and if these factors are keeping you away from fitness programs then you should know that this would not be the picture tomorrow. For a better tomorrow, you have to come out of your mental convictions. Today's openness and courage would play their part tomorrow!

Get Ready with Your Accessories

You should choose clothing which would support your body movements. Chafing is common in the leg and groin area. So wearing shorts with a loose T-shirt is recommended.

You should carefully choose your exercise shoes. Support plays an important part in your exercises and let the store staff make some recommendations for you.

You should keep on monitoring your weight, diet and exercises. Many smartphones are equipped with these applications and there are online tracking systems as well. You can also wear a pedometer. It can be a powerful reminder that every step counts, and soon you will be finding ways to add steps to your day.

Begin with "Tiny Steps"

If you are an overweight individual, you do not have to make a start by running several miles! Your aim is not to become the "Biggest Loser". Rather, take a few steps to cover a small distance in your neighborhood daily. Gradually increase the time so that you can walk 30 minutes comfortably three or four times a week. If you don't have full 30 minutes to walk, then break the 30 minutes down into several shorter walks, for example, three 10-minute walking sessions. The key is to be consistent.

After you feel that you are gradually getting habituated with your daily walking activity, consider joining a gym. It is not essential to workout for 6 days a week. Rather, you should focus on visiting the gym three times a week at the initial stage. Later as your fitness level increases, you can increase the number of your weekly workout sessions to five.

You cannot think of running immediately after you start off with a fitness plan. This is because your heavy weight is already putting a lot of pressure on your joints and running might cause your knee joints to suffer injuries. Just opt for a brisk walk followed by a few minutes of light jogging on soft grasses.

Speed is not an essential requirement in your walking sessions. You can be an average walker, but you should be able to cover the targeted distance.

Both strength training and cardio exercises should be part of your workout session with more focus on cardio in the beginning. Cardio exercises like walking, elliptical, stationary bike and water aerobics will help you lose weight, whereas strength training will add strength to your muscles. When doing strength training without a trainer, use weight machines instead of free weights to reduce your chances of injury.

Consider working out on a recumbent bike or a recumbent stepper (exercises done lying down) as these provide sufficient support to the back, knees and hip joints.

Just remember that "patience is a virtue" and "Rome was not built in a day". Thus, you need to be highly patient to see noticeable results. And don't compare yourself with other persons. They might be fit enough to start off quickly with high-impact exercises. But you need to wait for some time before your trainer permits you to do so. Once you show the courage to get enrolled in a gym, you come on the way to become the "Biggest Winner'.

10 Ways to Stick to your Workout routine
 

Of course, you have started off with an exercise regimen, hoping to get fit, lose weight, and tone up at least once in your life! How long did it last? Why is it so hard to stick to a workout routine? We all know that sticking to a workout plan can be the hardest part of losing weight. In modern days, people have lost motivation for doing regular exercises. A study revealed that only 19% of the population performs regular workouts every week.

An exercise workout program is not going to be successful unless you can stay motivated and focused on your goal.  You need not worry since it is the problem with most of us. Here are some tips which would keep you motivated throughout your exercise regime:

Don't do Exercises Alone: The biggest motivation for a human being is companionship. So make sure you workout with your buddies or even a personal trainer for that matter. Challenge each other to stay consistent and motivated. Alternatively, schedule a day each week to meet up with a friend to do something energetic. Better still, get your spouse to workout with you. Studies have shown that married people who are active with their spouse increase their chances of sticking to their exercise program by 90 percent.

Monitor Your Goals: Goal setting is a key to all successful ventures and working out is no exception. Achieving small goals leads to long-term success. So remember to set specific small goals at the beginning of your exercise routine and then continuously monitor them. By monitoring, you will know exactly where you stand. Also, the continuous monitoring will keep you focused and motivated. Even better, set specific daily goals like do a 30-minute workout and eat fruit with every meal.

Talk About Your Goal: Now is the time to put to use the time you spent on social messaging web sites like twitter and facebook to something good by making your goals public. Don't keep your goal a secret. Tell your friends what you want to accomplish and keep them updated about your progress each day. They will be there to support your resolve to change yourself for the better or improve your health. Better than encouragement, see if you can find some friends who have the same goal. This way you can stick together, accomplishing more.

Don't Rush: Make a slow and easy beginning instead of a hush-hush start. Start with simple exercises and allot a small time for the workouts. Gradually, you can increase the duration and intensity of the program.

Be Creative: Find unique, fun ways to exercise instead of doing the same routine you do when you are at the gym. You can go for a trek or do river rafting or even play gully cricket. Your body needs variety and so does your mind.

Get Adequate Sleep: The most common reason for people to skip workout sessions in the morning is sleepiness. Even if you do manage to get up and go to the gym, your performance will be affected if you're tired. You will feel easier to stick to a fitness routine when you're well-rested.

Start with the Exercises You Hate: If you start with the hard exercises which you dislike the most, it will be easier for you to finish your workouts because you are able to look forward to the exercises that you enjoy doing.

Join Group Fitness Training: The best way to stay committed is to participate proactively in the process. There are so many people on different online forums sharing their views and opinions on fitness. This will also help you to know other people who are facing similar problems so that you can together work out a solution.

Be Flexible: If your workout plans for the morning didn't go well, don't give up! Be creative and fit in some exercise later on in the day. There is no point in having a rigid schedule as in this fast and busy life you may never know what may pop up suddenly.

Start Competing: Think of why you used to have fun while playing any sport! Because you used to compete with your fellow mates! A little competition with your workout buddy never hurts anyone.

Remember you don't need to spend hours working out; you can achieve healthy benefits with a 20 to 30 minute workout session for three times a week. Don't take exercises as compulsions, take them as fun activities. It's the difference between wanting to exercise and actually doing it!


FITNESS FACTS "THE DO'S & DONT'S"

We all are getting very conscious about health and fitness as we are struggling with our "modern" ways of life which includes sedentary lifestyle and fast food! The importance of fitness is growing with time and each member in a family is trying to follow a fitness regime according to their energy levels, requirements and age. But fitness mistakes are also in place. Safety is an important issue when you perform workouts. A safe workout, with low risk of injuries, can give you the maximum benefits. Therefore, you should be aware of the Do's and Don'ts of fitness:

The Do's: The Good Habits

Do Warm Up Exercises: You tend to give less importance to warming up before beginning the actual workouts. Either you contribute very little time to warm up or you never go for that session at all. But your muscles, before being warmed up, are just like cold dough! You would develop the risk of tearing your muscles if you choose to train them at the cold state. Begin by walking for a few minutes to make your muscles ready for more rigorous exercises.

Focus on more Stretching: It seems as if people have forgotten the art of stretching! Stretching has a positive impact on range of motion and flexibility. This activity also brings down the probability of muscle tightnesse and strain. You should stretch when your muscles are still warm after a workout session.

Carry a Bottle of Water to the Gym: When you feel thirsty, the body passes out a signal to indicate that you are already dehydrated by 2 percent. So it would be wise on your part to carry a bottle of water to the gym. Drink water regularly between the workouts before you feel thirsty.

Consult the Trainer: Some people fail to note what is best for them. They either opt for intense training or do workouts to a smaller degree that won't produce any significant result. If this is the case with you, then you should consult your fitness trainer to know the optimal levels of workout. He or she would design an effective personalized workout plan based on your fitness goals, fitness level and age, and make sure that you are doing your workout correctly.

The Dont's: The Bad Habits

Lifting Too Much of Weight: You should lift weights which are right for you. This is the area where your fitness trainer can guide you. Lifting too much weight beyond your capacity can strain your muscles. Start with a weight you can lift comfortably 12 to 15 times. When you feel that your body is ready to face a challenge, then consider adding weights gradually. It is fine if you lift to the point of fatigue, but it is risky if you lift to the point of muscle exhaustion. Listen to your body!

Leaning on the Machines: You might think that the fitness equipments like cross-trainers, treadmills, elliptical machines and stair-climbers are made to lean on! But this is not the case in actuality! Leaning on these machines can put pressure on your wrist and back. You also need to check your posture during working out to get the optimal results.

Jerking While Lifting Weights: When you are in the process of lifting a free, heavy weight, you often choose to move the weight by jerking. This activity can cause injuries to your muscles. So you need to do strength training with the weights which you can afford to lift smoothly. This is applicable to the weights on machines as well.

No Rest: Adequate amount of rest after exercise helps in fighting post exercise stress. Rest helps in relaxing muscles which make them stronger and powerful. Avoid exercising the same muscles two days in a row. For example, work on your legs one day, and arms and shoulders on the next day.

Workouts are there to help you meet your fitness goals and not to produce any reverse effect by causing injuries to your muscles. Any muscular injury can lead to a discontinuation of your exercise regime. So it is very important for you to pay proper attention to the healthy practices of working out.

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