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Do You Hate Cardio? You’ll Want to Read This…

"I Hate Cardio - What Can I do?"

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Do you hate cardio and dread running on the treadmill? You might want to read this blog to find out how to exercise for weight loss with minimal to no cardio at all! #ihatecardio

If you hate cardio it's really NO PROBLEM because there are ways around it. I'm about to tell you exactly what to do! Read on...

 

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Do you hate cardio? You're in luck! Click to View Larger Image.

It’s time to get in shape again!  You might be wondering what in the world you can do to squeeze into last year’s wardrobe.  And now you want to figure out how you can fit into a smaller size,but you're thinking "I Hate Cardio!".  The easy answer would be to eat healthy and work out!  But you hate cardio!! And it’s more complicated than that.

You don’t have to run 5 miles a day to get fit.  In fact, you don’t have to run at all!  You can maximize your results by doing resistance training and as little as 10 minutes of low intensity cardio per day.  This could mean brisk walking or light pedaling on the stationary bike.  Why 10 minutes?   Well 5-minutes of cardio to warm-up for your workout and 5 more minutes to cool-down.  Phew!  For those who hate cardio, this is a relief, huh!

The fact is, cardiorespiratory exercise burns a lot of calories during your workout, but it does not boost your metabolism post-workout.  Upon completing a cardio workout, your heart rate can drop back to its resting state within minutes to make up for your oxygen deficit.  If you are lacking lean muscle mass, forget about relying on your RMR (Resting Metabolic Rate) for shedding fat.

With resistance training, not only do you build lean muscle mass to increase your RMR but there is a higher EPOC or “excess post-exercise oxygen consumption” which will increase your metabolism for the next 36-48 hours while your muscle tissues are recovering.  During EPOC, your body is metabolizing additional nutrients, replenishing glycogen stores, and reloading depleted oxygen stores.  The higher your workout intensity, the longer your EPOC lasts.

Key Takeaways:

Get away with doing only 10 minutes low intensity cardio.

Do strength training as your primary workout.

Increase your Resting Metabolic Rate.

Conclusion: 

So, get out your resistance bands, your dumbbells or medicine balls and start a strength training program.  If you are unsure where to begin, hire a Personal Trainer to take out the guess work.  Your summer beach body will appreciate the hard work!

If you think "I hate cardio", but are looking for a Personal Trainer that can make cardio more fun (or totally exclude cardio altogether), contact me.

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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:

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Benefits of Foam Rolling

The Science Behind and Benefits of Foam Rolling

Foam rolling with Self-Myofascial Release (SMR) is a technique used to inhibit overactive muscles and relieve tension in tight or sore muscles. SMR enhances flexibility, improves muscle tissue response, and reduces muscle soreness. It is difficult to know which muscles are overactive if you aren’t familiar with typical Human Movement Impairments, such as Upper Crossed Syndrome where one’s neck protrudes forward during push-ups or Pronation Distortion Syndrom where ones knees cave in and toes point out during squats.  If you want to find out if you have a movement dysfunction, talk to a Corrective Exercise Specialist and get assessed.  Untreated human movement impairments can lead to sore muscles/tissue trauma, inflammation, muscle spasms and knots, altered neuromuscular control, muscle imbalance, and eventually – injury.

So how does SMR work?  It stimulates the Golgi Tendon Organ (GTO) receptors through sustained pressure.  You roll along your overactive muscle until you feel that there is a knot or even a bit of pain. This is the poitn where you will hold the foam roller in place until you feel relief, for 30 seconds up to 2 minutes depending on the severity of your muscle tightness. There are varying levels of intensity you can choose based on the amount of pain you may feel when you foam roll. The more weight you put on the foam roller, the more intense it will feel. The first few times may hurt, but once you keep practicing and repeatedly work on the same muscles, it eventually feels good. My favorite benefits of foam rolling is that it can have similar effects to getting a massage. Not only do you save $65 on a massage but you can do it yourself and get all the knots out in a few short minutes.

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Foam Rolling the Peroneal Muscles in a Side Plank Position

When foam rolling in addition to stretching, you can significantly increase your range of motion and flexibility.  I encourage you to get started today by getting assessed, learning your corrective exercises, and practice, practice, practice!  It can take about 5 foam rolling sessions to start feeling relief and up to 4 weeks to start seeing improvements in your movement dysfunction.  It is best to foam roll your overactive muscles with SMR as a preventative strategy before and after each workout, before injury becomes an issue.  Once you complete an assessment with your Personal Trainer, you should be given a list of exercises that can help you reduce risk of injury and correct your muscle imbalances. You should start foam rolling at the beginning of your workout program.

Contact Kelly Gibson to learn exercises for Self-Myofascial Release.

Do you have a foam roller and want to start using it? Try my Stretching Plans with photos that include foam rolling techniques.

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