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Archive for How to

How To Prevent Cramps

By FitnessDude · Comments (0)
Tuesday, September 7th, 2010

sidestitch How To Prevent CrampsIf you have experienced it before then you know you do not want to experience it ever again. It usually hits us in the middle of a long run or jug, or in the middle of a sporting event or swimming.  CRAMPS!!  They are a huge discomfort, especially when you are trying to push yourself to the next level.  I know a lot of people who get cramps quite often when they are running.  They always want to know ways to avoid getting cramps in the middle of a workout.  So here are some tips for you to prevent cramps in running, or any workout you are doing.

  1. Never Run on a Full Stomach – You need to avoid drinking lots of water or eating 2-4 hours before a workouts.  It is okay to eat something small a couple hours before your workout, but that is it.  It is best to take sips (a couple drinks) of water before your workout, and during your workout to keep you hydrated, but wait to fully hydrate yourself after your workout is over.  It is important to take sips of water or Gatorade during your workout to avoid dehydration, which can cause cramps.
  2. Breath Deeply and Slower Your Pace – Using a deep breathing technique will help you reduce the pain, and slowing your pace down will also help you to recover.
  3. Stretching – Do a warm-up for about 3 minutes, then go into some stretching before your big workout.  A stretch that will help you is the side torso twists, it really helps to stretch that area where most people get cramps.  Also make sure to do some exercises and stretches.

If you follow these steps, there should be no reason why you should get cramps anymore.  Have a fun time working out!!

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Categories : Exercise, How to
Tags : avoid cramps, breath deeply, Cramps, Cramps jogging, Cramps running, Cramps swimming, how to avoid cramps, How To Prevent Cramps, Prevent Cramps, reduce the pain, stretching

How Do You Create Your Own Fitness Program

By FitnessDude · Comments (0)
Thursday, September 2nd, 2010

images How Do You Create Your Own Fitness ProgramHow do you create your own fitness program?  Many people are starting to turn to creating their own fitness program because the gym is to expensive and having your own plan can be a lot more flexible.  So how do you do it?  What are the steps for a successful fitness program?

First, you need to identify your fitness goals.  Are you wanting to lose weight? Do you want to build muscle and get toned?  Do you want to run a 5k or a marathon?  These are the questions you are going to have to ask yourself.  It can be as simple as wanting to run 3 miles without taking a break.  Whatever it is, make sure you write it down, and keep it in front of you.  Finding out what your fitness goals are, is the beginning to creating the plan you will implement ti achieve those goals.  You want to make sure that your goals are realistic, so you do not get frustrated and quit.  Make sure your goals are challenging but reachable, it will help motivate you even more when you reach your goals.

How To Design Your Plan Of Attack

1. You want to choose an activity that is easy to access.  For example, swimming should not be your main activity if you cannot access a lake or pool easily.

2. You want to choose an activity that you like to do.  If you like running or going on a walk, then do that.  If you like biking then do that.  There is an exception to this rule though, some people hate the thought of working out but still want to lose weight.  If you are one of those people, then suck it up and choose something or get more creative.

3. Have variety.  Doing the same activity over and over again can get boring, so make sure you add variety to your workout program to help keep it fresh.

4. Evaluate your progress.  Make sure to always evaluate your progress every 30 days.  Make adjustments if needed.

stretching 300x199 How Do You Create Your Own Fitness ProgramYour fitness program should incorporate areas:

Warming up and Stretching – Make sure you warm up before stretching those muscles, that is very important.

Resistance Training – This is your strength training.  This could be anything between weight lifting or body resistance training (push ups, pull ups, etc.).

Cardiorespiratory Training – This can be any activity that gets your heart rate up and your lung huffin and puffin.  Jogging, walking, cycling, rowing, step aerobics, etc.

Cooling Down and Stretching – The cool down is super important, it will help your muscles to relax.  Stretching is also very important.

You will decide how much time and what days you work out on, but make sure your at least workout for 30 minutes 3-5 times a week to start off, and then try to do some type of activity 5 or 6 times a week.

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Categories : How to
Tags : Cardiorespiratory Training, Cooling Down and Stretching, Create Your Own Fitness program, fitness goals, Fitness program, flexible, get toned, How Do You Create Your Own Fitness program, How To Design Your Plan Of Attack, lose weight, Own Fitness program, resistance training, successful fitness program, Warming up and Stretching

Become A Zumba Instructor and Have Fun Working Out

By FitnessDude · Comments (1)
Friday, July 16th, 2010

I was talking to my sister the other day, and she said that she wanted to become a Zumba Instructor.  So I thought I would research it and also let you know how to become a Zumba instructor. There are a few things you got to know first, before you decided to go any further with your aspirations.  The First step is to find out if there is any Zumba Academies close to you, so you can go to the classes.  You need to go to www.Zumba.com and sign up, and then pay a registration fee which will be anywhere between $225.00 – $285.00.

You will also need to pick which course you want to take.  Here is a list of all the courses and there requirements.

  • Zumba Basic – The is the foundation of Zumba, you will learn the formula on how Zumba works and you will learn the four basic rhythms to Zumba (merengue, salsa, cumbia, reggaeton).  Zumba Basic will help you put together a routine to a song and also help you choreograph your first class.  Tools and resources will be provided in the class. Prerequisite: None.
  • Zumba Basic 2 – There will be four more rhythms to learn in this course (belly dance, flamenco, tango, samba).  You will continue to learn how to put the Zumba formula in to these routines, so you can be successful. You will also learn advanced techniques, and learn them from some of the best Zumba instructors out there. This will be a time to enhance your profession and skills.  Prerequisite: Must be a current Zumba Instructor (50% off for ZIN Members).
  • zumba logo 1 high1 194x300 Become A Zumba Instructor and Have Fun Working OutZumba Gold – The Gold Course is for those who wish to teach the general adult population or the true beginners, or people who are out of shape.  In this course you will learn to teach the anatomical, physiological, and psychological needs for the general population.  You will be taught a Zumba chair workout in this course too. Zumba Gold specifically teaches you how to teach the active older adult.  Prerequisite: None.
  • Zumba Toning – Learn the body-sculpting techniques and how to mix them into your Zumba routines.  Calorie burning and strength training moves will be taught in this class.  This course will introduce weighted maraca toning sticks to help build strength and tone all the target areas.  Prerequisite: Must be a current Zumba Instructor and member of the Zumba Instructor Network (ZIN™). Fitness certification recommended.
  • Aqua Zumba – Get in the water and teach Zumba, this is great for all ages.  you will learn effective water-based Zumba workouts that will incorporate the Zumba Philosophies.  Prerequisite: Must be a current Zumba Instructor and member of the Zumba Instructor Network (ZIN™). AEA certification recommended.
  • Zumbatomic - If you love teaching kids, then this is the course you are going to want to take.  This course will guide you on how to relate the Zumba workouts and philosophies to children, so they can have fun workout out to the rhythms and beats.  Designed for ages 4-12. Prerequisite: Must be a current Zumba Instructor and member of the Zumba Instructor Network (ZIN™).

So here are your options, make sure you get all the prerequisites out of the way, so you can achieve all your Zumba goals.

Comments (1)
Categories : Exercise, How to
Tags : become a zumba instructor, how to become a zumba instructor, Zumba, zumba classes, zumba courses, zumba instructors, zumba workout, zumba workouts

How to choose a Stability ball

By FitnessDude · Comments (0)
Thursday, December 17th, 2009

If you are looking in getting a stability ball to include in your workouts, then there are going to be a few things you need to know before you make that purchase.  First, you want to to find out if stability balls will even be worth your money, so let me give you a few reasons why Stability balls are great for your workout routine.

chest exercises 12 300x228 How to choose a Stability ballStability or exercise balls are great at utilizing your core and balance.  The ball is an unstable surface which helps target all different sorts of muscles that you would not be able to target on a stable surface like the floor.  In fact, even just sitting on the ball is better for your stability muscles than sitting in a chair, but do not expect to get six pack abs by just sitting on the ball.  A Stability ball will add a wide variety of workouts to keep your routine fun and enjoyable.   There are many different workouts you can perform on the ball that targets your core, but also other parts of your body too.  If you are pregnant, the stability ball is safe for you, allowing you to do workouts you would not normally be able to do.

stability ball plank1 300x199 How to choose a Stability ballOkay, so you want to buy the ball…What size should you get?  There are normally 3 different sizes 55 cm, 65 cm, and 75 cm.  The 55 cm ball is for people who are 5’7″ and below, the 65 cm ball is for people who are between 5’7″ and 6’2″, and the 75 cm ball is for people 6’2″ and up.  You want to make sure your ball is well inflated.  When you sit on the ball it should slightly dip down and be firm on the sides.  Make sure you check the manufacturer’s weight limits for the ball, most max limits are 300 pounds. It is super important to know the weight limit if you are looking into lifting free weights on your exercise ball.  Finally, make sure that when sitting on the ball your legs are bent at a 90 degree angle, with your knees straight above your ankles.

Enjoy your exercise ball and move slowly on it so you avoid injury.

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Categories : Exercise Equipment, How to
Tags : core and balance, Exercise ball, Exercise Equipment, how to choose a stability ball, pregnant stability ball, sports ball, stability ball, stability ball exercises, stable core, swiss ball, workout equipment

Bored With Your Exercise Routine?

By FitnessDude · Comments (0)
Wednesday, November 18th, 2009

We have all done it…we decide we want to start a “life changing” workout routine, and then a few weeks into our workout routines we get bored.  I get calls all the time about people struggling with staying motivated in their workouts.  They started off great, they were even enjoying how their body felt after the workouts, but eventually everyone comes to a crossroad with their workout routine.  It is at that moment many people choose to get off the workout path, and give up, and one of the big reasons people choose that path is because they are bored.  People lack desire, and it usually has nothing to do with their abilities to workout, but their lack of determination.  Boredom takes a lot of people out, so how can we overcome that strong feeling of boredom.  Well, here are some tips to help you revive and re-motivate your workout routine.

  1. political pictures boredom today 300x247 Bored With Your Exercise Routine?Find a workout partner – It can sometimes be very difficult to workout alone, working out as a group or with another person will help you express yourself and help you enjoy your workout with friends.  Make sure that you choose people who will motivate you, because some people can actually drag you away from working out, if they are not serious about it.  Plus, your friends might have different ideas about how they workout, which can bring new variety to your workouts.
  2. Push yourself more – Now, it is important that you do this safely.  But sometimes we need that extra push to give us the satisfaction of working out.  Start adding exercises that use your own body resistance, this will build lean muscle mass and it will challenge you to do more and more.
  3. Try new workouts – This might be the most obvious idea, if you are bored with your workout, then try switching it up.  Do workouts that seem fun to you.  I always like seeing what other people are doing; many times when I see people doing a certain workout it looks fun, so I will try it myself.
  4. Don’t fool yourself – Many people think they are going to shed weight like crazy, and get ripped in the first few weeks of working out, but that is just not the case.  Train your mind to think long term, in fact, tell your mind that you are going to be active for the rest of your life.  Get rid of those false perceptions of quick results, a nice and healthy body takes lots of hard work.

There is no guarantee that you will not get bored, but you have to find it in yourself to push on and always be able to learn new things and push yourself to new goals.  Hopefully these tips can help you bust through those boring times.

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Categories : Exercise, How to
Tags : bored, boredom, Desire, Exercise, exercise routine, How to, Motivation, new exercises, New Workouts, Workout Partner, workout routine

How to become a personal trainer

By FitnessDude · Comments (3)
Monday, October 19th, 2009

So you want to become a personal trainer?  Well then, how do you do become one?  What are the requirements?  And what type of organizations is out there to become a personal trainer?

Before you become a personal trainer you need to ask yourself a few questions like, “Do you love fitness?”  It is important that you enjoy working out and living a life of fitness.  Another question you need to ask yourself is, “Do I enjoy people?”  There are many arenas you can become a personal trainer in, but mostly all of them involve people, either one on one, or a class of 50 people, they almost always involve interaction with people.  You will also need to ask yourself, what type of area of fitness you want to specialize in.

SydneyPersonalTrainerAbdominalWorkout 0001 300x199 How to become a personal trainerThere are plenty of ways to becoming a personal trainer; the most obvious way is to go to school.  Many workout facilities look for people who have a degree in exercise science, physical education, or Kinesiology (also known as human kinetics).  Having a degree will help you a lot in finding a personal trainer job at a workout facility, but you MUST have people skills.  There are other things companies look for; you can be a certified trainer.  The great thing about becoming a certified personal trainer is that a lot of these organizations you become certified from are NCAA accredited, but make sure they state that they are NCAA accredited.  There are many places online that you can go to become a certified personal trainer, here are some sites you can become a certified personal trainer through:

American Council on Exercise (ACE)

American College of Sports Medicine (ACSM)

American Fitness Professionals and Associates (AFPA)

Aerobics and Fitness Association of America (AFAA)

These are just some places you can become a certified personal trainer with.  Make sure you look what they have to offer, do not just jump into the first program you come across.  It is going to cost you money, and you will probably have to buy books and take exams.  Check out what type of certifications they have, and what type of tools and education they will provide you to become a successful personal trainer.

Once you become a personal trainer there are tons of possibilities, you can were at a local gym, or you can even start your own business, a fitness writer, or even a athletic trainer.  Whatever venue you want to purse just make sure you do it with everything you got, and always provide your clients with passion and new techniques.

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Categories : How to
Tags : advanced personal trainer, certified personal trainer, how to become a personal trainer, personal trainer

How To Train For A Marathon

By FitnessDude · Comments (0)
Thursday, October 15th, 2009

So you want to run a marathon?  Chances are, if you are looking up on “how to train for a marathon,” you probably have not done one yet.  You are either a beginner runner, or you could actually be a seasoned runner.  Either way, you can run a marathon. With the right training and the right frame of mind, you can do it!

Are you up for the challenge?  Running a marathon is no easy task, it is going to take a lot of discipline. But if you complete a marathon, you will join an elite group of people, there is less than 1% of people in the world who have completed a marathon…Now that is good company!  I encourage you, if you really want to do this then don’t give up and stick with your training.

ny marathon 300x225 How To Train For A MarathonSo how do you train for a marathon?…Well you need to run.  If you are a beginner at running, do not worry about running for distance, which will come later.  Instead start off by trying to run for 30-minutes straight.  If you can’t run for 30-minutes straight right away, a mix between running and walking is okay, but do not stop and take a rest.  Running for time is not only great for your body, but it will also build mental toughness.  Mental toughness is just as important as physical endurance, because your body “is” going to get tired, but you need to have the mental stamina to push yourself.  After you are able to run for 30 minutes straight, then try to run for a longer time.

Things to keep in mind:

  • Make sure to drink water!
  • Make sure to have 2 to 3 rest days a week. (This will help your legs recover)
  • Eat properly; lunch and dinner should have carbs! (This will also help your body to recover)
  • Where the right apparel. (Good running shoes, light shorts, and a light shirt.  Avoid cotton…See a running shoe specialist)
  • Ice your injuries, or soreness.

Make sure you give yourself plenty of time to train before a marathon, remember a marathon is around 26.2 miles long; you do not want to be unprepared.  Before doing the Marathon, you will want to set personal goals.  These goals might include:

  • Running a 5k
  • Running a 10k
  • Running a half marathon
  • Then running a whole marathon

These goals will help your mental toughness in achieving the BIG GOAL.  Before doing a marathon, you should be able to run over 40 miles in a week and on one day you will want to run 26.2 miles.  Another important note: If you are running over 10 miles, you will need a sports drink to help replenish your body.  Gatorade is great for long distance running…it really does work!

If you have a question?…Go ahead and ask me!  Click on the bottom right hand of the page to submit a question.

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Categories : How to
Tags : 10k, 5k, half marathon, How to, how to run, how to train for a marathon, long distance running, marathon, marathon training, Running, training for a marathon

How To Burn The Most Fat During Your Workout

By FitnessDude · Comments (0)
Wednesday, October 14th, 2009

It’s the goal that most people want to achieve from their workouts…they want to burn fat. But how do you do it?  People always ask me, “What is the best way to burn fat during your workout?”  When they should be asking me, “What is that best way to burn fat during and even after your workout?”  Wouldn’t you want to know not only how to burn fat during your workouts, but also learn how your body can still burn fat long after your workout is done?  Well read on!

Many people who go to the gym have a plan to burn fat, but it is not a good plan.  It is not their fault; they just have not been pushed in the right direction.  People have a plan to get on the treadmill and run…Run Forest, Run!  They will run for about 30 to 45 minutes and think that this is the best way to burn fat.  When in reality it is probably one of the most overrated ways to lose weight, plus it can be kind of boring.  Don’t get me wrong, you will burn fat by running long distances, but there are better ways.

421051338 1a660657a7 150x150 How To Burn The Most Fat During Your WorkoutI want to talk to you about Interval Training.  Interval Training contains both high bursts of energy and recovery times.  There are many different ways people use interval training, some people do long bursts of energy and short recovery times, some people do shorter bursts of energy and longer recovery times, both are affective.  No matter which form of interval training you chose, the goal is always to get your heart rate up with high bursts of energy and then bring your heart rate down with the recovery time, do it over and over again for around 20-30 minutes.

Personally, I like to do my interval training on a football field at a local school near by (obviously not during school hours).   But you can do interval training on a treadmill or an elliptical; it is just a little bit more dangerous, especially with treadmills.  Always make sure to check your heart rate when doing interval training, you want to make sure you stay in the safe zone, plus you also want to know when your heart rate is down to a good level.  Interval training helps you build lean muscle mass, and building muscle burns fat fast.  Your body will also continue to burn fat even hours after the workout is finished…which is a HUGE plus.

20070829 nikea5121 150x150 How To Burn The Most Fat During Your WorkoutWhich brings us to our second way to burn fat quickly.  Muscle training!  I am not talking about getting huge and bulky, so if your a woman or a man afraid to bulk up? Do not worry.  Resistance training is a very important key to burning fat, because building lean muscle is the fastest way to burn fat.  You do not have to use heavy weight or even use weights at all.  Resistance training involves chin-ups, push-ups, lunges and squats; all those exercises can be done without weights.  If you do end up using weights, you do not have to pick heavy weights.  Chose weights that you can control, many people try to whip out reps like they were in a race…but slow and steady wins this race.  For example, going down with a bicep curl is just as important as going up with a curl.  There are times for pumping out reps, but slow and controlled repetitions will help your body burn more fat during and even after the workout is finished.

If you have a question…Ask me!  Go ahead and click at the bottom right of the page to submit a question.

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Categories : How to
Tags : build muscle, burn fat, burning fat, fitness, Health, interval training, Nutrition, quickest way to burn fat, resistance training, weight loss

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