Exercise has a cumulative effect. If you are consistent with workouts and eat a healthy, well-balanced diet, we typically see noticeable physical changes in as little as 4 weeks.
*Getting your body healthy, strong, and conditioned may be one of the hardest things you have ever done. Many different factors determine success. Please be mindful that RESULTS MAY VARY.
Often people say, I don’t have any equipment, so I can’t workout with you. Well…no equipment, no problem. Body Within will bring everything necessary for a safe and effective workout.
It is also important to keep in mind your body is the best piece of equipment. You can get a great workout using just your weight! Plus, most people have a few odds and ends around the house. We believe the simplest forms of equipment (bands, dumbbells, exercise balls, etc.) are the most effective. These pieces require you to work to balance and stabilize them giving you overall conditioning. No fancy equipment is needed!
Keep in mind personal training is a personal service based on your unique needs. The number of visits will depend on your motivation and your fitness level. Some clients work with a trainer three times a week, because they are not motivated to workout by themselves. Others see a trainer once a month to get fresh ideas on changing up their routine. Regardless of how many times you meet with us, we advocate weight and cardio training on the days we aren’t there. Remember, the body is at its best when moving. If you do some sort of exercise five days per week, you will get the most effective results.
Lots of different types of people! We train a wide variety of people for many different reasons. Our youngest client is 9, conditioning his body to overcome a birth defect. Our oldest client is an 83 year old who wants to improve his energy levels. In between we have clients that are everything from executives to stay at home parents. We even have clients with special physical needs. More specifically, in-home personal trainers are for anyone who does not have time to go to the gym or does not feel comfortable in the gym.
How well do you think a sports team would perform without a coach? Well, a personal trainer serves as your coach to educate and help motivate you to develop positive fitness and nutrition habits. Most people need guidance and clear direction when developing these habits so they will become a regular part of life. In addition to education and motivation, many people need someone to hold them accountable. Your trainer tracks your progress and continually refines your program. As issues arise your trainer develops solutions to keep you on track.
Honestly, yes! Exercise is the fountain of youth. The old adage, “If you don’t use it, you lose it,” has taken on a whole new meaning and we are not just talking about muscles tone. Study after study has shown how exercise – even moderate exercise – can have a marked improvement in your overall health – including your brain. New research reveals just how much of an impact exercise can have on brain health as we age. A recent study found that older adults who reported either light or no exercise at all experienced a cognitive decline equal to 10 more years of aging when compared to people who were moderate to intense exercisers. Yes, you read that right…10 YEARS!
In a questionnaire, 900 participants, whose average age was 71, were asked how long and how often they had engaged in physical activity during the previous two weeks. An average of seven years later, each subject took tests evaluating memory and thinking skills and got a brain MRI. Five years after that, the participants took the memory and thinking tests again. In all, 90 percent of the group reported light exercise, such as walking and yoga, or no exercise at all. The remaining 10 percent were categorized as high intensity exercisers and reported participating in activities like running, aerobics, and calisthenics.
After reviewing the data, the researchers found that of the people who had no signs of memory and thinking problems after the first set of cognitive test had high levels of activity, while those who reported low activity levels showed a greater decline over five years. Even after factoring in life style choices that could affect brain health, including smoking, alcohol use, high blood pressure and body mass index, this difference remained!
So what do you need to do to try to achieve these results? Researchers say to move around as much as they can…and this is where Body Within can help! If you are interested in moving more and using physical activity to feel better, but just don’t know where to start…contact us! We are committed to helping people become stronger, healthier, and more conditioned…and I guess we can say younger as well…because, it is what we do!
Of the millions of people suffering from asthma, many report having poor control of their symptoms. Fortunately, new research shows there is a simple remedy…30 minutes of exercise every day all year long. Often people with asthma avoid exercising, but this new research shows that by exercising, even during the winter months, they can help keep their asthma in check. In a study, recently published in BMJ Open Respiratory Research, experts from Concordia University, the Hôpital du Sacré-Coeur de Montréal, and several other institutions, researched the exercise habits of 643 participants who had been diagnosed with asthma. Results were overwhelmingly clear. Those who engaged in physical activity on a regular basis were nearly two-and-a-half times more likely to have a good handle on their symptoms, compared with those who didn’t exercise at all. Plus, the good news is that workouts don’t need to be strenuous. Simon Bacon, lead author of the study and professor at Concordia’s Department of Exercise Science says, “We’re not talking about running marathons here. Just 30 minutes a day of walking, riding a bike, doing yoga — anything active, really — can result in significant reduction of asthma symptoms.”
Historically, people with the condition have been discouraged from exercising because of a belief that it triggered shortness of breath and brought on asthma attacks. Mr. Bacon explains that if you take simple precautionary measures you can avoid the discomfort that can be caused by physical activity. “The issue of exercise-induced bronchospasm is real, but if you use your reliever medication before you exercise and then take the time to cool down afterwards, you should be okay,” he says. “Even if you have asthma, there’s no good reason NOT to get out there and exercise.” That’s a message both Mr. Bacon and Body Within hopes resonates.
Science tells us around 6pm. Researchers looked at lung function, body temperature, and hormones. They found body temperatures were higher in the evening as were hormone levels. This led to a better calorie burn.
However, 6 pm may not be the most ideal time in your schedule! Don’t panic.
My experience as a trainer is working out in the morning leads to more overall consistency. There are fewer distractions and fewer scheduling conflicts. Most people feel energized, alert and ready for the day after a morning workout. Even in the summer months working out in the morning beats the heat of the day.
So, when is the best time to workout? There are benefits to exercising not matter what time of the day. The only way to benefit from exercise is to workout regularly. Exercise when the time is right for you; in the morning, during the afternoon, or at night. It does not matter when…just that you get it in!
Of course, “best” means different things to different people. But, I think the most versatile piece of equipment that everyone can use is a well-fitted pair of shoes. Shoes are the most important piece of equipment, because they support the body. Shoes create the foundation to help us all perform our best. Just remember the type of shoe you wear should match the type of activity you participate in. This is why basketball players wear high tops. Soccer player wear turf shoes. Tennis player wear tennis shoes. All shoes are designed with the end game in mind.
For example, running shoes are made to move forward, not side-to-side. I often see people cross training with running shoes on. This is a bad idea. There is little lateral support in a running shoe. A rolled ankle or a fall is waiting to happen. So, think carefully about what kind of activity you will participate in. If you wear your shoes for multiple activities get a pair of cross trainers.
Also, get your shoes fitted by a professional. It will make a difference. Be sure to take your old shoes with you. (A general rule of thumb is athletic shoes are good for about 500 miles. They do wear out!) The person fitting your new shoes should look at the way you walk barefoot and the wear patterns on the old shoes. This gives them clues as to the type of support you’ll need in your next pair. Also, try on several pairs. If you have been wearing a specific brand for years take the time to see how other companies are different or similar. You may be overlooking a great fitting shoe.
Too late?! Never! People of all ages and physical conditions benefit from exercise and physical activity. Scientific studies show staying physically active and exercising regularly can help prevent or delay many diseases and disabilities often associated with the normal aging process.
Even though exercise and physical activity are among the healthiest things you can do for yourself, some older adults are reluctant to exercise. Some are afraid exercise will be too strenuous or physical activity will harm them. Yet, studies show exercise is safe for people of all ages and older adults hurt their health far more by NOT exercising than by exercising.
In all honesty, aging doesn’t mean people have to lose their strength or their ability to do everyday tasks. Exercise can help older adults feel better and enjoy life more. Below are a few examples of how getting into shape can help.
Increased strength and endurance makes it easier to climb stairs, carry groceries, play with grandchildren, travel…all activities become easier.
Balance improves and this helps prevent falls.
Increased flexibility and range of motion prevents injuries and speeds recovery.
Resistance training strengthens bones reducing the risk of developing osteoporosis.
Exercise improves the functioning of the immune system.
And, possibly the most important effect, being active energizes you and elevates your mood!