Posted on

Four Fun Fitness Ideas

Get Fit and Have Fun with these Four Fitness Ideas

Written by Paige Johnson from LearnFit.org on how to have fun with fitness

fun-fitness-ideas-jump-rope-dog-walking-racquetball-drumming
Fun Fitness Ideas. Photo Credit: stefanrodgall, Pixabay

If you really want to get fit, but the thought of going to a gym doesn’t exactly motivate you, then you need to modify your definition of what constitutes a workout. All you need to do is find an activity that pushes your body outside its comfort zone. That means walking your dog counts as exercise! Here are a few fun fitness ideas:

  1. Jump Rope

Kids aren’t the only ones who can jump rope. Not only is jumping rope fun, but it also provides an intense, full-body workout. Jump ropes are also inexpensive and easy to take with you wherever you go. Vacation is no longer an excuse for skipping your workout.

According to Shape, “Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms.” Their 20-minute routine will burn more than 200 calories. You can repeat it two or three times (or switch it up each repetition) to burn more calories. You can also add jump rope before or after more fun fitness ideas: dog walking.

  1. Dog Walking

If you own a dog, you know how much dogs love to go for walks and how exercise is important for your dog. But did you ever consider that exercising your dog also means you get exercise? Not only do you get in a workout, you’re more likely to put in the extra mile with your four-legged friend. A study showed participants who started consistently walking their dogs walked more often and for longer distances than those without dogs. If you do not own a dog, you can still benefit from dog walking. For example, you could work weekends as a dog walker or volunteer to walk the dogs at a local animal shelter. If you don’t live near a shelter, consider volunteering to walk your neighbor’s dog or going on a walk with a friend who owns a dog.

  1. Racquetball

Looking for an intense cardio workout besides running? Try your hand at racquetball. One hour of play is equivalent to running two miles, according to Health Fitness Revolution (HFR). In just 20 short minutes, you will run roughly 3,650 feet, and after one hour of play, you will burn up to 800 calories. Racquetball requires you to use every muscle group. Running works your lower body, balancing as you swing works your core, and hitting the ball works your upper body. In addition, it improves flexibility, balance, and coordination. As your game improves, you will become better at making quick and strategic decisions, thus working your brain as well.

HFR adds, “It helps with neural adaptation by stimulating a faster connection between brain and muscle movements, which improves a player’s reflexes even off the racquetball court.”

  1. Drumming

Have you ever been to a concert and noticed how sweaty drummers get? Drumming is an intense cardio workout. Researchers found that during a 90-minute concert, the drummer from the band Blondie was working as hard a 10K runner or professional soccer player, according to the Chicago Tribune. He was burning 600 calories during the concerts. Through drumming the sticks, you work your shoulders, arms, and core. You work your lower body when you play the bass drum. Drumming requires strength and endurance as well. If you don’t know how to play drums, and you don’t feel up to learning, you can always try an exercise program modeled after drumming, such as POUND. POUND uses lightly weighted drumsticks and provides a “full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements.”

Just rethink what exercise means to you, and it is easy to enjoy your workout. You are more likely to make exercise a part of your weekly routine if you are enjoying yourself. Whether it is jumping rope or taking your dog for a walk, just remember to have fun! Fun fitness ideas.

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?

Posted on

How to Stay Motivated

How to Stay Motivated: Do it Your Way

Article by Olivier Poirier-Leroy of YourWorkoutBook on How to Stay Motivated

Social media can be a real son of a bee sting. Sure, it helps us stay in touch with friends and family, but it also shows us the endless trove of workout pictures from our gym addict friends, which tend to make us feel even worse about ourselves. And so we try to do what they do.

First mistake, bucko. Odds are you already know what works best for you.

“I think the most important part about motivating clients is to let them lead the conversation,” says Kelly Gibson, CPT, of Kelly Athletics on how to stay motivated.

“They know what works best for them, they just need someone to hear that they understand and support their beliefs. Once there is a mutual understanding, it is a good time to introduce clients to ideas of what foods and exercises might help them on their path.”

Remember: we all respond differently according to interests, exercise history, and everything else that goes into making us a special little snowflake. Embrace your individuality and stick with what you know that works instead of trying to emulate what someone else is doing.

If you like my motivation style so far, try a FREE consultation to see if my Nutrition Coaching services would be a good fit for you! I’d love to hear from you and help you find your motive.

Check out 14 more tips on how to stay motivated here: http://www.yourworkoutbook.com/

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?

Posted on

Don’t Psych Yourself Out

Don’t Psych Yourself Out

Tell yourself you can and you WILL! The number one reason for failure in a workout program is lack of motivation. This can mean a lot of things. Maybe you took an unscheduled day off, and feel like you have already failed. Perhaps your legs hurt on your last set of squats and you can’t put yourself through the pain anymore. Or, you tell yourself there are more important things to do with your time. Besides, it sure is easy to sit on the couch and eat popcorn all night, so where is the motivation to work out? It’s natural and easy to excuse yourself from exercising, but giving up is not going to bring results! Don’t psych yourself out of reaching your goals.

wake-run-lift-eat-sleep-repeat-build-healthy-exercise-habits
Wake. Run. Lift. Eat. Sleep. Repeat. Build Healthy Exercise Habits.

The only workout you regret is the one you don’t do! Set your standards high and give yourself the benefit of the doubt to reach your dreams no matter how long it takes or how hard it will be. Stick to anything for long enough, and you will perfect your skill. If you try to make exercise easy, you are cheating yourself. No pain, no gain! Your body cannot produce change if it does not “feel” change. You need to be challenged in everything that you do, or you will frustrate yourself more and more that you are exercising and not seeing results. Forget about dieting and starving yourself. Focus on lifestyle changes that will get you to where you want to be without a chance of going back.

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?

Posted on

How to Choose a Personal Trainer

How to Choose a Personal Trainer

Special points of interest:  Accreditations  First impressions  Results-oriented  Realistic goals  Setting the bar

1. Before you jump the gun, find out if your Personal Trainer is certified through a top accredited program (such as NASM, ACE, or NCSA). Most certifications only require passing an exam, which means almost anybody could take the test. You want to make sure it was a challenging & reputable program that ensures the trainer is well trained and knowledgeable in fitness for a variety of clients. Also make sure he/she is AED/CPR or First Aid certified and has obtained a legal business license. If they don’t take their business seriously, you shouldn’t take them seriously either.

2. Does your trainer LOVE his/her job and seem passionate about it? This one is a no-brainer. First impressions are truly invaluable when meeting a Personal Trainer. If your trainer seems pressed for time, has little to say or looks uninterested in conversation – you probably should turn the other direction.

3. What results did past clients have? Ask if your trainer can share testimonials or can get you in touch with another client for a second opinion. If your trainer has not helped other people achieve a new level of fitness, don’t expect miracles to happen when it’s your turn. However, if he/ she is a new trainer, just make sure you are treated with respect and he/ she demonstrates a genuine interest in reaching your goals. If your trainer is arrogant or makes you feel inferior during the initial consultation, which is not a good sign.

4. Are they setting realistic goals with you, or are they making false promises? Typically, one should not plan on losing more than 3 pounds of fat per week. Do not let someone fool you into thinking they can get you down 50 pounds your first month. While nobody wants to be told it will take 6 months to get into shape, being lied to is going to hurt you more. Does your trainer practice what they preach? Ask them how they stay in shape and see what they say. If they give a detailed description of how often they work out and what types of healthy foods they eat, they are probably a good trainer for you.

Many trainers have naturally fit bodies which is why they chose this career path, but sometimes you need to find one that works hard to stay fit so they can understand what you are going through. Volume 1, Issue 6 by Kelly Irish Decisions, Decisions… In conclusion, go with your gut to choose a personal trainer. If a trainer seems honest and genuine with you, and you can trust what they say, you have found a good match. Don’t let a pressure sale or cheap price choose a peronal trainer for you.

Read more: Choose a personal trainer PDF

Contact Me for More Info or if you’re ready to Choose a Personal Trainer:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?

Posted on

Why You Need A Personal Trainer

need-a-personal-trainer

Do you need a personal trainer? Read these tips to find out why it’s so beneficial to have one. In-home Personal Trainers give you the Whole Package and more.

Motivation | Accountability | Save Time | Save Money | Greater Efficiency

If you need a Personal Trainer contact Kelly Athletics today.

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?

Posted on

Is Personal Training the Best Job?

Find out if Personal Training is the Best Job to Have

Let me Start by telling you How I Ended up in this Career

When I was a little girl, I would spend much of my time outdoors, from sledding down the hills in our backyard in the winter to running through the sprinklers in the summer.  I grew up in Erie, Pennsylvania and my favorite childhood memories include playing summer youth softball and achieving the all-star ranking.  I dreamed of becoming a professional athlete and I continued my joys of playing softball from childhood to high school to college.  I enjoyed basketball, cross country running, snowboarding, skating, and more.  There is no doubt that playing sports had a positive effect on my social, mental, and physical health. But, becoming a pro was more of a dream than a reality.

athlete-play-softball-skate
My youth as an athlete. I loved to play ball and skateboard.

So, could I transfer this love for fitness to a career in Personal Training?

Well, in high school I thought it would be a cool job, but to be honest, I didn’t even consider it when I was in college. I was so out of shape, and I never thought I could start a career as a chubby trainer! My college degree was in Biological Engineering because I dreamed of designing treatments or cures for medical diseases. I always had a passion to help people, and to make the world a better place for all people.  In 2010, I graduated from Penn State University and moved to Arizona to enjoy the beautiful sunny weather and big city life.  I met my husband shortly after living here and we eventually moved into a house together.  When I was pregnant with my son, I started to take my own health very seriously. I spent much of my time learning about nutrition. Little did I know, diet and exercise are the leading cause of most chronic diseases in the United States!  After doing some research, my eyes were opened to the harsh realities of how genetically modified foods and pharmaceutical drugs can negatively impact human health.  I quickly transitioned to a plant-based (vegan) diet and signed up for the NASM Personal Trainer Certification in hopes of losing weight in a healthy way.

kelly-gibson-2010-penn-state-university-alumni
Kelly Gibson, 2010 Penn State Graduate

I started to consider making Personal Training my next job, but I still had my doubts that I’d ever get fit enough. 

Once my son Vincent was born, it became a priority for me to stick to a workout program to get rid of my excess baby weight.  I lost weight very quickly with my newfound knowledge of diet & nutrition, and that led me to believe I really could become a Personal Trainer & Nutrition Coach! I wanted to teach others how to do what I did.  Had I known the things I know now (back in college), I would have been in the fitness industry years ago.   I was so excited about starting a new career because I sincerely wanted to help other people look and feel their best.

The Weight Loss Story that Made it all Happen

I had gained over 50 pounds during my pregnancy. By that point, I was ready to commit to my health and get the body I always wanted. I transitioned to eating a plant based diet for weight loss after I spent several months studying nutrition on my own.  It became apparent that the most successful weight loss diets require eating less meat, less dairy products, and less cholesterol. Dietary cholesterol is only present in animal-based foods, and I wasn’t interested in having any foods in my diet that could hold me back from my goal. Everything I read would suggest we increase whole grains, fruits, and vegetables. I wanted to focus on eating the highest quality foods for weight loss, and avoid the lower quality foods for weight gain.  At this point, it was pretty clear to me what I needed to do to get fit and healthy – go vegan!

50-lbs-pregnancy-weight-loss
I gained 50 pounds during my pregnancy and had alot of work ahead of me to lose the weight!

So, that’s what I did. Like many of you, I got tired of the misinformation shared on the internet, the calorie restriction diets, and getting nutrition advice from bloggers and sales reps (especially those who have no credentials to make health claims.)  Health was also very important to me, as I wanted to stay healthy for my newborn son and didn’t want to rely on supplements or diet pills. I learned about plant-based diets from a variety of reputable websites such as www.pcrm.org, www.nutritionfacts.org, and from several nutrition books and videos. I watched “Forks over Knives” and “Food Inc”, as well as video footage of how animals are raised for food. I watched several videos to learn how food is made in factories including the processing of meat, cheese, butter, and poultry.  After becoming educated, it was easy to transition to veganism as my new lifestyle of health, compassion, and fitness. A whole foods plant-based diet helped me lose weight and feel great! I’ve never felt better.

before-after-pic-pregnancy-
From uncontrollable pregnancy weight to bikini body!

Starting in January 2012, I spent most of my free time learning new vegan recipes, reading food labels to find vegan products, and learning about fitness and nutrition. During this transition I lost 75 pounds in 10 months.  So, I took the plunge! I opened a Fitness & Nutrition business in September 2012 and called it Kelly Athletics, because I like to take a fun athletic approach to fitness.  I was finally able to help other women and moms lose weight too! Did I mention Personal Training is the best job ever?! I had so much fun working with other moms and women who had the same struggles that I did. They were inspired by my story, motivated by the outcome, and driven to succeed too.

The twist to the story… Personal Trainers can earn just as much as Engineers!  (Curious what we charge? Go here.)

I don’t feel like I wasted my engineering degree. In fact, the work ethic and skills I developed in college have led me to where I am today.  I don’t let anything stop me from achieving my goals, and that is what I thank engineering school for. After a year of maintaining my weight loss, I experienced an amazing reward for the hard work I have put into my health & fitness journey. I became the featured cover model & weight loss story in Woman’s World magazine! Go here to see the January 2014 weekly issue that I was the cover for. I am so thrilled that I had the chance to share my story with millions of readers! Since staying active after college can be tough on us, I decided to focus my work on young women and moms who need help getting fit.  It is my passion to incorporate fun training into my exercise programs to make working out more athletic in nature and enjoyable for my clients! There’s nothing like feeling young when you’re getting old! I still feel excited to help more people as a Gluten Free Vegan Trainer, and not only will I keep doing it, I live for it! Yes, Personal Training IS the best job!

kelly-athletics-llc-logo-fit-with-kelly-gibson-vegan-trainer-nutritionist-coach-vegetarian-challenge

Written by Kelly Gibson on September 2, 2012.  Gluten Free Vegan Trainer Online.  Revised March 7, 2017.

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?

Gluten Free Vegan Trainer in Chandler AZ

 

Posted on

What is the Average Cost of a Personal Trainer?

What is the Average Cost of a Personal Trainer?

What is the average cost of a Personal Trainer? Female Trainers & Male Trainers

There are several factors that affect the average cost of a Personal Trainer – geographic location, type of training (at a gym / studio / or in home), certifications, and experience. Trainers who work in a gym cost the most, get paid the least, and likely have less experience than independent trainers. Trainers who work in private fitness studios tend to have more experience and opened an independent business after gaining experience at a gym. Personally, I got my first year of experience doing in-home training and traveling to clients.

If you are wondering what is the average cost of a personal trainer, you probably want to make sure you get the most bang for your buck!  When selecting a personal trainer, find out if they have the experience, positive customer reviews, and offerings that match up to your needs. Many trainers offer extra incentives for signing up for their program such as nutrition products or fitness books, nutritional coaching on the side, free Personal Training sessions for referring friends, or even rewards for being a good client. Most trainers offer a free consultation or discounted Personal Training session for new clients. Instead of committing up front to a big gym who tries to sell you on $75/session for a trainer that you barely know, I recommend that you find a trainer who will take the time to get to know you and show you a thing or two before you make a big commitment. Finding a Personal Trainer who can customize a fitness program to your individual needs is really important. You don’t want to get stuck with someone that gives the same workouts to all of their clients, or someone who doesn’t understand your fitness level. I have had so many people come to me and say that their last trainer was too hard on them and they got hurt. Be careful with who you choose and try before you buy a long-term package.

what-should-i-charge-for-personal-training
What should I charge for Personal Training? Rates can range from $20-150/hour!

As a prospective client, it is valuable to understand why Personal Trainers may have a high hourly rate. Much of a Personal Trainer’s income goes toward paying rent for the studio they work at, covering gas expenses (for mobile trainers), and purchasing necessary equipment for clients to use. For trainers employed by a gym, they are getting paid a very small fraction of what clients pay the gym – which in turn gives gym trainers very little motivation to go above and beyond for you. For independent trainers, building a positive reputation that brings in referrals is what makes or breaks them, so they are more likely to provide high quality service and go above and beyond for you. Also, a 40 hour work week doesn’t necessarily equate to getting paid for all 40 hours of work. Personal Trainers need to spend extra time outside of each training hour designing the workout, writing articles for marketing and advertising, building our websites, developing new nutrition or fitness lessons, staying up to date on fitness trends and learning new exercises, keeping ourselves in physically good shape with daily workouts and meal plans, taking mandatory continuing education credits to keep our certification up to date, answering business-related emails and phone calls, setting up and putting away equipment, and much more. Once you have a good sense of what you’d like to spend on a Personal Trainer, it might be important to take a look at what the average local Personal Trainer costs and decide what is most important to you — cost, quality, results, or personality match.

Here are some of the average costs that I found: The National Strength and Conditioning Association conducted a recent survey of prices and found an average of $50 per hour with a range of $15 to $100 per hour. I’ve seen celebrity trainers charge $150+/hour. Prices do vary depending on region, according to Hagerman, and naturally, they will be higher in urban areas than in rural ones (1). According to the president of NBFE, the average hourly rate for a trainer is $65 per session. However, trainers can charge as low as $25 per hour, depending on geographical location and their experience (2). From calling and asking for prices from local trainers in Chandler & Tempe, independent trainers charge between $45-65/hour and gym trainers typically charge $60-80/hour. Personally I don’t recommend price shopping unless you are truly on a tight budget. Price doesn’t tell you whether or not you’ll LIKE your trainer. If you do like a trainer but can’t afford their one-on-one prices, ask about small group training which is typically 2-3X cheaper. I truly believe that if you find a trainer who you can connect with and enjoy being around, you will be more successful because you will look forward to seeing your Personal Trainer every day and will stick around long enough to get long-term results. If you choose a cheap trainer based on price alone, you are more likely to quit before you see results and go back to your old habits.

My prices are as high as $65 for 60-minute 1-on-1 personal training or as low as $10 for 30-minute group training in a long-term program. I offer a range of prices so I can help people regardless of their budget. I would like to help people who cannot afford the average cost of a Personal Trainer in Arizona. I have 2 years of experience with dozens of positive customer reviews, and I want to stay flexible within client budgets to be an affordable Personal Trainer for women in the Phoenix area.

If you find new information regarding personal training rates or pricing of programs that I can add to this article, feel free to share with me here.

Posted on

What Exercise Machines are Lacking

What Exercise Machines are Lacking

Ever walk into a gym and feel overwhelmed by all of the exercise machines? It’s tough to know which ones to use and how to use them without proper demonstration. Clients who are new to exercise can benefit from using machines because they are safer, easy to use, and can give you a full workout with the variety of machines you find in a gym today. Plus, it takes out the guesswork in figuring out what exercises you can do for the day.  You can easily show up, go from machine to machine for an hour and call it a day, right? Well, there’s something you need to know!

exercise-machines-cables
Exercise Machines

The secret is: Personal Trainers are taught to teach clients exercises that do not require machines! Why?  Because machines are not the best use of your time if you want to see real long-term results. Although they are effective for beginners, machines offer artificial support and typically work in one plane of motion.  My role as a Personal Trainer is to get clients using free weights or body weight for their exercises.  The reason is that free weights allow individuals to perform exercises in ALL planes of motion, and increase the demands on a person’s stability.  Free weights can allow for more complex exercises and even synergistic moves that a machine could not do.  The added bonus: Complex exercises with free weightsburn more calories than a seated machine exercise.  

Next time you work out, try using barbells or dumbbells to perform the same exercises that you would with a machine.

For example, Barbell Deadlifts:

barbell-versus-machine
Using a Barbell vs Using a Machine

Keep in mind that cable machines are still important.  They help individuals to develop stability, power, and strength.  If you work out from home, you may use resistance bands as an inexpensive alternative to cable machines. 

Need help learning free weight exercises? Try Kelly’s Personal Training!

Contact Me for More Info:

Your Name (required)

Your Email (required)

Your Phone (optional)

How did you hear about Kelly Athletics?

What Questions or Comments Do You Have?