Tag Archive

Tag Archives for " personal training "
8

Fun Fitness Solutions

Post by Emma Franklin – Fun Fitness Solutions

This is a post by Emma Franklin from The Training Room, a company in the United Kingdom that offers accredited personal training courses. Emma is from Manchester, England, and graduated from the London School of Economics. She has a British accent, which you can hear in your mind when you read the word “fancy.” A keen fitness enthusiast, she regularly represents Lancashire for badminton.

Kymberly PaddleboardingAs winter disappears and the sun makes an appearance, we start to dream about the summer holidays. Although the thought of summer can bring excitement and happy anticipation, some of us also get caught up in worrying about being “beach beautiful.” We’ve all been there. Not only do we want to feel our best, during summer in particular we want to look our best. Well, concern yourself no longer, as I’m here with some fun fitness solutions to get you ready for summer.

personal trainersPersonal Training

A great way to get into shape in time for your summer holiday adventures is to become a personal trainer. Taking you out of the office environment and learning a range of different skills, becoming a trainer is a fantastic means of avoiding the 9-5 humdrum of life whilst getting fit at the same time. Perfect for all ages and employment backgrounds, from graduates to single mothers, this career is ideal for those looking for a profession with a difference. Fancy helping others and yourself at the same time? Then personal training could be for you.

Salsa dancingSalsa Dancing

If changing your career to get fit doesn’t suit you, then why not opt for an exercise class instead? In particular, salsa dancing! If you’re a fan of busting a move on the dance floor, then why not make it a hobby and get your body beach-ready at the same time? It’s a great way to socialise and could just take an hour out of your weekly schedule; it’s completely up to you. There are plenty of salsa classes in most towns, so why not try one of them? You never know, you might discover that you have a hidden talent!

working out with a hula hoopHula hooping

Remember when you were little and had boundless energy? Well, why not try and recreate that by opting for exercises from your childhood? For instance, hula hooping. You may not realise this, but hula hooping can work wonders on abdominal muscles, and it’s good fun too! All that time you spent in the back garden having spinning competitions with your favourite hoop, you didn’t realise that you were secretly keeping those abs in check, did you? According to some experts hula hopping can burn as many calories as completing a step aerobics class. Choose weighted hoops as opposed to the thinner ones, and I guarantee you’ll notice a difference in no time.

We hope you’ll consider all three of these suggestions. As trainers and instructors ourselves, we love being part of an industry that gets to help others become healthier and happier. And staying “summer sexy” is a bonus! If only we could speak with an authentic British accent! 

What new activities are you considering for summer?

Photo credits: CreativeCommons.org Hula hooper  heathermiasays, salsa dancing  Saffron 59

Disclosure: We were compensated by Carat Media for this post. We are 100% supportive of exercise, personal training, 3rd party accredited courses for personal trainers, and companies that have the same vision and ethics as we do. Exercise for all, and all for exercise. Now get a-moving!

Dance or hoop your way over to these links —-> and subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

18

Foam Rollers: They Hurt So Good

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Foam rollers are an excellent tool for a group fitness class or personal training session, both for resistance training and for myofascial release (aka muscle release). In essence, a foam roller can be used both for a workout (especially for the core), and a self-massage, using your own body weight.

Quick kinesiology lesson

Don’t worry, nothing you can’t handle. The kinetic chain is made up of the:

  • soft tissue system (muscle, tendon, ligament, and fascia)
  • neural system (nerves and CNS)
  • articular system (joints)

All of these parts make up a whole that is interdependent. For example, muscle tightness restricts the range of motion that a joint may be moved (i.e., tight hamstrings can affect hip and lower back mobility). If you’re confused, please refer to this handy chart:

Foam rollers help with tension and release

Odd as it sounds, for a muscle to gain strength, the tissue has to receive enough stress to cause micro-tears. Once that’s occurred, you can help your muscles recover by using the foam roller to break up adhesions in the muscle tissue and/or fascia. When these “trigger points” are decreased, blood flow increases, which is good!

Alexandra: I like to use the foam rollers for myofascial release with my group fitness students every so often, mostly because I always get a laugh out of their moans and groans when they discover their tight iliotibial (IT) bands.

Kymberly: I admit up front that I love foam rollers! Roll, roll, roll in zee … Hey, that really hurts so good. (Insert silent scream here as I roll out my tight hammies and upper back. Did you get the movie reference I just made two sentences ago?)

Different than Operation: Find the Iliotibial Band

My, oh My, oh Myofascial Release

Alexandra:  I was starting to think it was about time to introduce the foam roller to this quarter’s “crop” of university students when I found out about an app called Roll Release Techniques, which has 100 different videos for using the foam roller for self-massage.

 

My feeling at discovering an app that I could take onto the teaching stage with me was something like this:

Release Me, Baby!

 

This app packs in 100 videos, more than 25 different muscle groups, and demos that show up to 4 different levels for each group. The creator of the foam roller app, Dr. Ryan Emmons, is the one demonstrating the moves, and it’s simple to use and follow. Tap the muscle you want, then tap the level you want (regression, main, progression or advanced). Simple to follow along; simple to use.

As a fitness instructor who doesn’t use foam rollers enough to know all the possibilities by heart, I found the Roll Release Techniques App super handy. For a fitness enthusiast at home who wants to get some quick myofascial release, it’s also super because there’s no need to know the names or function of any muscles; you can just tap the picture of the muscle you want to work.

Usually I’m a bit snobby particular about the fitness information I’ll purchase and use, but this app totally rocked and rolled; well, it rolled! As you can see by the facial expressions on my students’ faces in these pictures, foam rollers are an effective tool!

 

 

 

 

 

 

 

Roll your fingers over your keyboard and subscribe to our YouTube channel and this blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit, especially if you like shots of Santa Barbara and nature. The icons in the right sidebar are a quick way to link to us as well.  We follow back.

Readers and Rollers: What fitness apps do you use?

FitFluential LLC compensated me for this Campaign. All opinions are my own. Alexandra used her own money to purchase this app because it was totally worth $2.99 to get all the video demos.

Photo credit: Man jumping  kreg.steppe

 

3

Fitness Trends Yet Again: Trends 4-6

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Fun and Fit love to read the future, especially if we already have a really good idea of what it contains! In that spirit, we are performing legendary twin telepathy, prognosticating, staring at swinging pendulums, and some palm-reading (sweaty though our palms are–not greasy). Our mission? To discern and share with you fitness trends 4-6 from the recent International Health, Racquet and Sportsclub Association (IHRSA) Convention. (If you missed trends 1-3 run along to Fitness Trends (Besides People Are Getting Fatter).

 

Know your future - palm reading

Talk to the Hand. Tell it the Future.

Trend 4: The Rise of Wellness Programming

Alexandra: Did you know that 73% of all patients who chew gum prefer…oh wait, wrong statistic. (Reads note on hand)…Seventy-three percent of US consumers believe that it’s important to be physically fit as part of being “well.” With obesity rates expected to climb to 42% by 2050, that is a LOT of people who will be looking in the mirror for wellness services.

Kymberly: If you are asking yourself, “why should I care about the IHRSA club trends?” give yourself 10 guest passes, then allow us to ask you the following: Do you have a goal to improve your health? to reduce fat? to receive more services and professional expertise from your club? Then ride this trend train to your workout station, as you will be the one to benefit from increased partnerships between clubs and local health care providers, nutrition coaching, personal training for special medical populations, and workplace wellness facilities (excerpted from the IHRSA Press Release “List of Trends for Fitness Clubs”).

Disco will never die; it's just hibernating

Clap your hands if you believe in Disco!

Trend 5: More, More, More – How You Like It, How You Like Group Programming?

A: I know I love teaching group exercise, precisely because of all the people! It’s almost as much fun as disco-dancing. Although…it’s entirely possible that someone will add disco dancing to a group exercise program sometime soon. Sign me up! Socially based exercise is on the rise, including dance and nightclub-inspired workouts. Hmm, might be time to rename the studio Club 54!

K: Why not name it “Studio Get More” cuz’ that’s what’s in store: more classes, more variety in class types, more people taking part in group workouts, from the club to beach; from gym basement to corporate offices. Y’all must have been busy, because survey results show increases in all sorts of group exercise get togethers. Boot camp, kickboxing, step, yoga, Latin dance-based, nightclub-inspired classes (yeah, I think that is a euphemism for “pole dancing and strip tease exercise), are all on the rise. Oops, double entendre there.

Trend 6: Personal Training: Let’s Get Personal

 

Prince's 1999 album cover

Wait? You mean I finished partying in 1999?

 

A: Wowzer. Since 1999, the number of Americans working with a personal trainer has gone from 4 million to 6.5 million. Hmm, I wonder if it counts if I train myself? That is about as personal as it gets. And now I’m curious about those 2.5 million – what were they doing between 1999 and now? Attending Prince concerts? Elementary school?

K: More than 90% of clubs offer some type of personal training. That’s larger than Donald Trump’s ego. If you still find one-on-one training too rich for your fat blood, then no worries. You can still be super trendy and save money by taking advantage of small-group and semi-private training sessions. Trainers are tuned into their clients and future clients (you?) and finding ways to meet your training and budget needs.

So many trends, so much good health. Whether it’s in a group exercise class, one-on-a few with a trainer, or in a corporate wellness setting, we are still holding out for our turn on DWTS: The Disco Years! Say, is it possible to start a trend? Dancing, dancing, dancing. She’s a dancing machine!

Photo credits: Creative Commons

2

Pain in the Butt–My Trainer That Is

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: K and A:

I went through some serious medical issues in the last 5 years. But now that I am able to, I would like to find my girlish figure that is hidden somewhere in here. I know it will take some hard work & commitment. But I’m ready. I met with a personal trainer. I told him my goal is to lose weight & get toned up. I thought cardio was good but P(ersonal) T(rainer) said it is only 10% to reach my goal. 40% is weight training or resistance training. And of course 50% is nutrition. He had me do some squats & sit ups on a ball. (poor ball) I’ve been sore for 3 days. I can’t afford the personal trainer. Plus I think he has it in for me… If I keep doing the things he has shown me will the pain subside??? Thanks for the help.

Susie, Las Vegas

K: So your girlish figure turned churlish on you and now it’s time to turn back? Fun and Fit like your attitude! First, let’s do some magic math. Assuming your girlish figure is hiding under some matronly (we could say “Rubenesque“) fat, I prefer 25% cardio, 25% resistance training, 50% good nutrition and 100% laughing along with Fun and Fit twice a week when we publish new posts. That adds up to rollicking times in and out of the gym!

Given your trainer budget, do cardio training on your own as often as feasible and tolerable. Avoid getting too hung up on numbers, including our magic ones above. Unless it’s a phone number of your girlish figure calling to say she wants to get together, then hang up. If you can afford the trainer a little while longer, make the investment in learning strength training as it will pay off. You can avoid more pain (and frustration) having a professional teach you upper body, lower body, and core exercises. If you cannot afford a trainer, hie thee hiney hence to group classes. So effective, so supportive, so affordable, so many ideas to keep you exercising!

A: Stop worrying about the pain as it will subside. Unless you live with Kymberly. Your muscles are adapting to the fact that you are asking them to pay rent after letting them mooch off you free for years. As long as the pain is not in your joints, you are fine. If your trainer is just the right combination of sadism and compassion, your muscles should be somewhat sore after every session! You wouldn’t pay him to let you lie in the sun would you? While we’re on the topic of numbers, I want to encourage you to pay less attention to your scale (at least for the first few months) and more attention to your clothing size. The speed at which you gain muscle strength (and mass) and lose fat is not exactly equal, so you might not enjoy the scale for a while. I mention this in a purely caring, I Hate Scales, kind of way.

As we are both group exercise instructors, we are mucho partial to that form of exercise. Read the class descriptions, choose one that does not have these words–advanced, extreme, high, super, energetic, or killer–and get in there. You can wear your baggiest shmatte so don’t worry about the clingy wear at all. Inform the teacher before class starts that you are a beginner. Say you are nervous. Say you want to be right in front so she or he can keep an eye on you. Allude ever so casually to your medical issues if they will affect your heart rate or ability to remain upright. Tell yourself you’ll do 20 minutes, then stay for 30. Let your teacher know with a smile and thumbs up that you are leaving early because you made it this far. We teacher types get nervous if we think people are leaving early so they can go pass out in the locker room. Oh, while you’re in the locker room, look in the mirror and say “Yay-ess! I did it. And will keep on doing it.” We have no idea what “it” is, but have gotten lots of entertainment out of seeing suckers students do this!

Pained Readers: Do you remember first starting out an exercise program? What do you recall about it? And do you like paintings by Rubens?