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8 Things Your Personal Trainer Wants You to Know

8 Things Your Personal Trainer Wants You to Know

Have you ever wondered what your personal trainer is thinking about? If so, this article is for you. Or, if you’re thinking about purchasing personal training, this sneak-peek into the mind into the mind of a personal trainer should help you make your decision.

1. Our sessions together can’t undo a week of bad decisions.

Before you even think about paying a personal trainer, you need to ask yourself a very important question:

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“Am I willing to make my health and fitness a priority, not only in the gym, but in my daily life?”

Sometimes people blame their personal trainer for their lack of results, but more often than not, the buck stops with the individual. Of course, a good personal trainer should offer guidance that will empower their clients to make good decisions outside of the gym, but all of your training sessions could be for naught if you’re not willing to take action with the instruction you are given. Put simply, an hour or two of exercise cannot undo a week of poor eating decisions.

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2. You don’t get bonus points for “extra credit” workouts.

Fitness and fat loss results don’t happen while you train, but rather during your body’s recovery process after training. You are welcome to partake in as much light activity as you want to; walking, water aerobics or swimming, and dancing are some positive “extra credit” activities that would probably be safe to do in addition to your work with a personal trainer. More vigorous activities like sprinting, long-distance runs, lifting weights, and CrossFit classes, however, could quickly become counterproductive if you’re not careful. It would be smart to mention any additional activity you’re pursuing to your trainer, who will make sure the extra stuff is taking you towards you goals (instead of away from them).

3. “More” does not necessarily mean “better.”

I don’t know how a “one hour personal training session” became the norm, but this seems to be what people expect from a personal trainer. This idea is woefully simplistic, because the ideal length of your workouts depends on a wide variety of factors including your needs, goals, experience level, the type and intensity of training, and more. If your personal trainer ever stops a session after 40 minutes, this doesn’t mean he or she is lazy and denied you  20 minutes; it probably just means 40 minutes was the ideal length of that workout.

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On a similar note, how sore you feel after a training session is not an accurate gauge of whether your workout was effective or not. Your body will be sore when you perform an activity that is new to you. For example: lifting weights for the first time (or first time in a long time), performing a movement you’ve never done before, training at an intensity higher than you’ve ever experienced, etc., will make you sore.  However, your body will adapt to these challenges as time goes on, and your soreness should gradually decrease during the process. This doesn’t mean you need to “confuse your muscles” or “shock your system” or anything like that (note: if a fitness routine is marketed with such buzz-words, it probably means it’s a rip-off); it just means your body is evolving into a stronger version of itself (and maybe it won’t suck so much when you drop a pencil and have to bend over to pick it up after squat day). 

4. You don’t need to work with me forever.

The best personal trainers are not dictators, but rather liberators. Instead of making a client feel as if they must depend on their trainer for results, they make an honest effort to set them free. Your personal trainer should be teaching you about things like proper form, exercise selection, and progressive overload (the gradual increase of stress placed upon the body during exercise training) as time goes on. If these concepts are new to you, or if you have quite a lot of work to do, I’d recommend sticking with your personal trainer until you feel confident in your ability to apply these concepts on your own; however, that doesn’t mean you need to work with him or her forever. I can’t speak for everyone, but I know I feel a wonderful sense of satisfaction when I get to watch a client walk off into the sunset with full confidence that they can keep moving forward without me.

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5. Honest, open communication is a must.

No matter how smart your personal trainer might be, she isn’t a mind-reader. If you’re struggling with something, you need to tell her about it. I once had a client who told me she was concerned because she hadn’t lost any weight in the last month or two we had been working together. Baffled by this, I asked her a long list of questions to figure out what the problem could be, and it turned out she wasn’t eating anywhere near enough food to fuel the demands we were placing on her body. And that brings us to…

6. Working out while undernourished is counterproductive.

You need to come to the gym hydrated and you should also eat a snack including carbs and protein about an hour or two before your training session. If your progress stagnates, don’t jump to the automatic conclusion that you need to eat less; in my experience (especially when working with women), the opposite is more often the case. As your fitness level and physical strength increase, so do your caloric needs. Keep a food diary and share it with your personal trainer if you find yourself at a standstill, so they can help you identify the problem and implement a solution.

7. A minor injury doesn’t mean you can’t exercise.

There is nothing fun about spraining an ankle or wrist, but that doesn’t mean all activity is off the table. Your personal trainer should be able to work around your injury in a way that is safe and beneficial for your progress. For example, if you have a broken ankle, you could still perform seated or lying upper body exercises that target your chest, shoulders, and back.

8. Where you are starting from is irrelevant.

I know you might be intimidated by working with a personal trainer, especially if he has an incredibly fit physique, but please don’t feel that way. An awful lot of us (self included) have struggled with weight gain, body image issues, emotional eating, and just about anything you can dream of. A good personal trainer would never judge you for your starting point, because it just doesn’t matter; the important thing is where you’re going, not where you’ve been.

Have you ever worked with a personal trainer? If so, tell us about your experience in the comments.

Are you a personal trainer? If so, leave a comment telling us what you would add to this list.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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