Man guiding the woman to her fitness

7 Top Benefits Only a Personal Trainer Can Provide

If not everyone, then probably most people have a dream of maintaining a healthy weight and gaining body fitness. Body fitness has become a lifestyle. But then, achieving body fitness and maintaining a healthy weight may sound easy but indeed it is not an easy task. People usually work out for different objectives. All the same no matter why you want to enroll in work out programs, having a personal trainer is truly beneficial. So, why should you consider getting a personal trainer for your workouts?

Here are amazing reasons why you should hire a personal trainer

  • Helps in minimizing the chances of injury

Of course, fitness and exercise equipment can easily cause an injury especially if you are a beginner. But don’t worry about that because personal trainers help in reducing such chances of injury. A personal trainer will support and teach you appropriate exercising techniques to ensure you are always safe when doing your workouts.

  • Boosts your motivation

Lack of motivation is a major reason why people stop working out. Some people tend to think that the exercises are not working for them and as a result, they end up stopping working out. Nevertheless, having a trainer who is by your side to help you stay motivated is the probably best thing you would want in your fitness journey. With the availability of personal training programs in Roswell, GA, you should have every reason to be always motivated in your workouts.

  • Personalized workout

People usually exercise for different reasons and goals. Therefore, it is important to have a workout program that matches your specific physical needs and the goals that you want to achieve. Having a personalized workout program is beneficial because it will help you stay focused. Additionally, this will help you do your workouts without developing any complications.

Trainer helping her trainee to have a fit body

  • Proper weight loss and muscle gain

As much as it sounds an easy task, finding the right balance between muscle gain and losing fat is not easy. Nevertheless, a personal trainer can help you achieve it easily. A trainer will show you the best exercises that you can do to find the balance between these two goals.

  • Setting achievable and realistic goals

If you set unrealistic and unachievable goals, then most likely you will stop exercising within the first or second month of your work out. It is essential to have achievable goals and a personal trainer will help in setting realistic and attainable goals for you.

  • Variety

One of the amazing benefits of having a personal trainer is that the trainer will train or teach you new and different exercise methods. You have your strengths and weaknesses, and therefore it is important to learn different exercise methods to determine which is best for you. In addition, a personal trainer will help you adjust your exercises depending on your level of fitness.

  • Boosts your confidence

If you are a beginner who does not know how to use exercise equipment properly, then it may feel intimidating and discouraging. But don’t worry, a personal trainer will teach you how to perform your exercises and use equipment, and this will boost your confidence.

Above are some of the top reasons why you need a personal trainer. These benefits of having a personal trainer are amazing, right? You should also consider getting a professional personal trainer if you also want to enjoy these and other benefits. By doing this, you will achieve your fitness goals.

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long hair

Beautiful, Long Locks: Not an Impossible Dream

It’s a familiar sight: the woman with long, luscious locks, gathering her hair and feeling the softness to her cheeks. Though the image is a common one all over the world, all women know that such thick and soft locks are not as easy to maintain.

For one, some women are not naturally endowed with a thick mane. Second, most women suffer from some form of hair loss at least once in their lives. Finally, aging also causes hair loss in females. So what does it take to grow a long and luscious mane? The answers might surprise you.

Often the best solutions focus on following a regimen that focuses on keeping a clean scalp and spreading the hair’s natural oils to each hair strand. If you have chemically-treated or damaged hair, you can use Luxury Hair Treatment Products that will provide moisture and encourage healthy hair growth.

Here are the strategies most women use to maintain long and healthy locks successfully.

1. Wash your hair the smart way.

Not all shampoos are made equal, and not all heads of hair are made equally as well. Choose a shampoo that uses organic and natural ingredients, and use it sparingly. If you wash your hair every day, it creates product buildup that makes your hair look dull and dry.

Wash your hair three times a week to prevent this. You should also avoid shampoos with sulfates and paraben. These chemicals act like detergent and give you a clean feeling, but could have adverse effects on your health.

2. Brush your hair before you sleep.

The adage does work! Though you don’t have to brush your hair a hundred times before going to bed, giving your scalp a soft massage or a few brushes before going to bed can stimulate your hair follicles and give your hair a softer feel when you wake up in the morning.

3. Use a hair thickening product.

hair products

If you are one of those women who do not have naturally thick hair, the promise of hair thickening serums and products can be tempting. The good news is that most of these products work, but you need to follow a strict regimen that will moisturize, protect, and stimulate the scalp.

You could also try hair-volumizing sprays and foams that you could leave on your hair. These products will give your hair volume, especially after styling and setting the hair.

4. Curl and wave your hair.

Curls and waves can give hair volume and the illusion of thickness. However, excessive curling could dry your hair. Use a product that will provide moisture before curling or waving your hair.

5. Do not sleep with wet hair.

Sometimes, you might feel too tired to care, but sleeping with wet hair can make it weaker and cause more breakage, which all leads to hair loss. Hair is made of protein, and like anything made of protein, it can stretch and bend. When you sleep with wet hair, it is more prone to stretching and breaks. Make sure to dry your hair properly before going to bed.

The solutions are not all that difficult when you think about it. So the next time you see that popular image of a woman flipping her long and beautiful hair in the wind, you won’t be surprised to see that it’s you.

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Young boy with dentists

Dental Health for Kids: The Importance of Regular Teeth Cleaning

During the first decade of their life, the risk of kids developing cavities is at its highest. Fortunately, professional dental cleaning can help get rid of plaque buildup, prevent cavities and detect cavities that might have already developed. Without routine cleaning, these cavities can easily spread, get worse and cause more serious dental issues.

Regular cleaning is the most suitable way to keep your little one’s smile healthy and beautiful, and prevent more stressful and lengthier dentist visits and more invasive dental procedures.

Brushing and Flossing Help, But They’re Not Enough

Brushing and flossing your kid’s teeth are great and all, but they won’t suffice to keep your child’s teeth clean. It’s just not possible for toothbrushes to reach every single nook and cranny in the teeth. And while flossing helps, it doesn’t always get rid of food residue that might become stuck in between the teeth and gums.

Think of professional dental cleaning conducted by pediatric dentists in South Jordan as a deep cleaning procedure that will help prevent the cavities and plaque buildup.

How Often Should Your Kid Get Professional Dental Cleaning?

Some parents assume that professional cleaning isn’t that vital for kids, especially those who still have their milk or baby teeth. But this isn’t the case. In fact, healthy baby teeth will help your kid’s speech development, enable your kid to chew properly, keep your kid’s gums healthy and save adequate space for adult or permanent teeth.

The American Academy of Pediatric Dentistry (AAPD) recommends that you have your kid’s teeth professionally checked and cleaned at least every six months, starting at age two. The AAPD also suggests that you bring your kid to his or her first dental checkup by age one so that the dentist can see how his or teeth are developing.

If you kid becomes used to visiting the dentist from an early age, he or she will be more likely to get used to routine checkups and cleaning, and less likely to be scared or anxious about future visits. In addition, going to the dentist regularly will help communicate to your kid the importance of proper dental habits even at a young age.

What to Expect During Professional Dental Cleaning

Young boy with dentists

Generally, the dentist will perform the following procedures during a routine cleaning:

  • Get rid of hardened plaque, also called calculus, that adheres to the tooth enamel. This can only be removed using special dental instruments.
  • Remove other sticky residue or plaque that has formed on the teeth to prevent bacteria buildup.
  • Polish the teeth to get rid of stains.
  • Discuss proper dental health habits with you and your kid, if your kid is mature enough to understand.

It’s also crucial to note that routine dental cleaning can help alert your dentist of any dental health issues your kid might have. Your dentist could detect early signs of potential issues, such as receding gums, abnormal tooth development and cavities, so these can be addressed as early as possible. This means that even if you think your kid has healthy teeth, regular dental cleaning is a must.

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mother

Let’s Talk About Postpartum Fitness: The Way Back to Physical Strength

Now that you and your baby no longer share a body, you might be thinking of gettingyour pre-pregnancy body back. Thoughts like “it would take only a few months to lose all thisbaby weight” might be in your head. You might even entertain the idea of doing intense workouts immediately, just so you could achieve last year’s waistline.

This mindset is dangerous, though. Your body has gone through a lot of stress. It might not be ready for an intense weightloss routine.

Instead of subjecting your body to extreme exercises, focus on a healthy fitness journey that would help you achieve your goal weight.

Is Your Body Prepared for an Intense Workout?

The most important consideration in postpartum fitness is your recovery. Jumping immediately into an intense routine might compromise your body’s ability to heal. Remember, your recovery is more important than losing baby weight. You have to be strong enough to keep up with parenthood’s demands, after all.

If you had a normal vaginal delivery, you can exercise a few days after giving birth, says the American College of Obstetricians and Gynecologists (ACOG). The US National Library of Medicine, meanwhile, sets a safe window of six weeks after delivery to beginexercising.

The case is different for a Cesarean delivery—it depends on the woman’s health, so it’s best to consult a physician. If you hear about other moms who signed up for intense classes immediately after childbirth, remember that every woman is different. What’s safe for others might be dangerous for you.

Additionally, be realistic about your goals. It may take several months — even years — for a woman to recover her pre-pregnancy body. And even then, the body might not be the same. Pregnancy changes your weight distribution and body shape, after all. The adjustments are to be expected. But all these changes are wonderful, and you don’t have to fight or reverse them.

Prioritizing Your Core and Posture

Apart from healing, you should focus on your core muscles and posture. These two are indispensable to your mobility, after all.

  • Core Muscles. Have yourself checked for diastasis recti. This condition occurs when there’s a gap between the left and right abdominal wall muscles due to the stretching and thinning of the connective tissues during pregnancy.

When a woman gives birth, the tissues usually repair themselves. In some cases, however, they have stretched so much that they lose their elasticity. As a result, women still look pregnant even though they’ve given birth.

When you have this condition, it’s not advisable to do exercises like crunches, sit ups, and push ups, as these can impair the healing process. Instead, work on deep breathing exercises that stimulate your core muscles. Then, if your doctor gives a go signal, you can perform any abdominal exercise you like.

  • During pregnancy, the baby pushes up on the diaphragm, preventing it from doing its job. Childbearing also decreases the strength of the pelvic floor and your glutes (the muscles in your buttocks). These three are key muscles for posture. If they don’t work properly, you’d hardly achieve balance and coordination.So, ask your physician for proper exercises for your diaphragm and pelvis.

Physical Activities for a New Mother

fitness for a momOn top of exercises for core muscles and posture, the ACOG recommends at least 150 minutes of aerobic activities weekly. These tasks move large muscles of the body, like the arms and legs, in a rhythmic way. Keep it to moderate-intensity levels, though. This means the movements are difficult enough to raise your heart rate and start sweating. You should be able to talk normally but you cannot sing. Examples include brisk walking and biking.

The division of the work out is up to you. You can perform 30 minutes of exercise for five days orthree 10-minute walks each day. Just remember to spread it out. Don’t perform all 150 minutes of activity in one day!

If, however, you have performed vigorous-intensity exercises (activities where it’s hard to talk without pausing for breath) before pregnancy, you can return to the routine after the baby is born. Just secure the approval of your physician.Common vigorous-intensity exercises include running, jumping rope, and swimming.

Don’t forget to warm up and cool down, too. Allot 10 minutes to stretch the lower back, pelvis, and thighs. Then, spend 5 minutes after the workout session to bring your heart rate back to normal — walk in place or do some stretches.

Once you acclimate to physical activity, you can gradually intensify your routine. You can sign up for yoga, Pilates, and dance classes. You can also look for gyms that offer postpartum exercises.

Preparing for a Workout

Here are some tips to get you ready for a session:

  • Wear proper active wear. Clothes can limit your movements and mess with your body temperature. So, choose garments that fit loosely and keep you cool.
  • Breastfeed your baby before exercising. This way, you don’t have to workout with engorged breasts.
  • Wear high-quality bras — those that protect and support your breasts.
  • Drink water regularly. Dehydration might compromise your ability to produce milk.

The Proper Nutrition for a New Mother

yogurtYour weight loss routine expends much energy. Healthy meals maintain your lean muscle tissue, help you produce milk, and aid your weight loss.

Eat plenty of fruits and vegetables — experts recommend at least five portions a day. Include plenty of fiber-rich foods in your diet, such as oats, beans, and grains. At the same time, limit processed foods, unhealthy oils, and sugar. And make sure your protein needs are met.

Don’t forget to indulge yourself every once in a while, however. A slice of chocolate cake once in a while won’t hurt!

Staying Motivated

It’s hard to stick to your routine, especially because you have enormous responsibilities as a parent. So, here are some tips to keep you motivated:

  • Get a workout buddy – Time flies when you brisk walk with a work out buddy. He or she would help you be accountable for your fitness routine.
  • Set realistic goals – A concrete set of goals gives you a reason to get going and guides you throughout your fitness journey. Just make sure they’re realistic, though. Spread your goal weight loss over a year.
  • Reward yourself – Checked a fitness goal? Schedule a day at the spa or buy that shirt that you’ve been eyeing at the store. Celebrating your progress is healthy.

Being a mom is a great experience, but pregnancyreally takes a toll on your body. You have to embark on a healthy fitness journey to keep your body strongand ready for the challenges of motherhood.

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jazzercise

Jazzercise vs. Zumba: The Moves Toward a Sexier Waistline

Not everyone who wants to lose weight is a fan of going to the gym and jogging around parks alongside strangers. Fortunately, these are not the only ways to shed off some pounds — many people resort to moves and grooves to lose weight.

Experts agree that regularly dancing is an excellent way to lose weight. Dancing, when paired with the proper diet, gets you in great shape. It also improves muscle strength, bone density, coordination, and balance. And let’s not forget that it’s a fun activity — I’d go as far as to say that it’s more enjoyable than running or weightlifting. Most of the time, they don’t feel like a workout at all!

Selecting the type of dance class you’d join is a tough choice, though. Practically every type of dance, from hip-hop to ballet, helps you lose weight when done correctly. Some forms, however, are more popular than others. And from what I’ve seen, the two current favorites are Zumba and Jazzercise.

It’s alright to sign up for both. But let’s face it: it’s hard to switch from one type of dance to another. Let’s delve into their characteristics so you can choose the best one for you.

Jazzercise

Jazzercise, as its name suggests, was borne out of jazz; Judi Sheppard Missett founded it in 1969, after her love for the genre. It’s a fitness program that includes elements of jazz dance, cardio and endurance training, yoga, kickboxing, and even Pilates. Classes typically use weights and resistance bands.

Jazzercise instructors largely follow standard movements. So, if you attend classes in different locations, you’d probably recognize some of the routines. If not, take comfort in the fact that Jazzercise is easy to follow. The moves come in sets, and movement patterns often repeat.

Jazzercise uses the songs of the moment. So, although it’s based on jazz, you’ll also hear pop, blues, and hip-hop when you do your routine.

Over the decades, Jazzercise grew into a dance phenomenon and survived countless fitness trends. And its proverbial rival is Zumba.

Zumba

Zumba is a relatively new program. It was created in 1999 by Alberto Perez, a Colombian dancer and choreographer. While teaching step aerobics at a local dance academy, he forgot to bring music. All he had was a cassette tape of Latin music. He played it and improvised moves for his class. And so, Zumba was born. He then brought the dance to Miami, where it grew to near cult status. 

zumba

A typical Zumba routine features both dance moves and aerobic movements. Dance styles include merengue, salsa, reggaeton, cumbia, samba, and more. It mixes low-intensity and high-intensity movements to burn calories. It also includes warm-up and cool-down activities. Unlike Jazzercise, it doesn’t involve weights, resistance bands, or floorwork.

Classes depend on the preferences of the instructor. They can create original routines, so long as they target the right muscle groups. Sessions often use Latin songs (as Perez did) but instructors are free to use any type of music. As a result, Zumbais less structured than Jazzercise.

Various Zumba formatscater to various fitness junkies’ needs, such as:

  • Zumba Step – Sheds pounds and tones the muscles
  • Zumba Toning – Emphasizes toning and muscle sculpting
  • Aqua Zumba – Holds Zumba in pools for an added challenge
  • ZumbaSentai – Uses a chair for the routines
  • Zumba Gold – Caters to older adults
  • Zumba Gold Toning – Focuses on muscle conditioning among the elderly
  • Zumba Kids – Caters to children ages 7-11
  • Zumba Kids Jr. – Promotes an active lifestyle among kids 4-6 years old
  • Zumbini – Holds classes for toddlers 0-3 years and their caregivers
  • Zumba in the Circuit – Combines Zumba and circuit training
  • Plate by Zumba – Not a dance class, but it teaches healthy eating habits that could be applied in conjunction with Zumba

Calories Burned

There’s no standard number when it comes to the number of calories burned. According to the Jazzercise website, one 55-minute session could burn up to 800 calories. Meanwhile, the American Council on Exercise reports that Zumba classes burn an average of 369 calories.

Keep in mind, however, that several factors affect the number of calories burned. People with larger body weights tend to burn more calories. This is because they have a larger body to move and, as a result, exert more effortin moving around. People who suddenly danced after being inactive for a while tend to lose more, too. Other factors, such as age, gender, family history, eating habits, and many more, should be considered, too.

The calories you’d burn, therefore,depends on you — your physical condition, the intensity of the class you signed up for, your diet, and everything in between.

Dance Technique

The techniques Jazzercise and Zumba instructors employ differ. Certified Jazzercise instructors receive music and choreography (in the form of DVDs) every ten weeks. Because routines are structured, anybody can master a standard Jazzercise routine.

Instructors of Zumba, meanwhile, get to play around with the program. Because they don’t focus on a single type of music, they can tailor the moves according to their selected song. Routines, therefore, could vary from class to class. And it’s difficult for one to memorize them.

Fitness Level

The great thing about Jazzercise and Zumba is that they’re beginner-friendly. Anyone can do them, even if they don’t have a background in dancing. All you have to do is show up and give it your best. Additionally, these twoare not as strict as serious weight loss programs. You can always stop for a while if you can no longer follow.

The more time you spend adhering to the programs, the fitter you get. You build up your endurance, as well. After a few weeks, the routine would feel a little easier — and so wouldaccomplishing everyday activities.

In this category, both Zumba and Jazzercise earn an A+.

The Costs

I can’t confirm if one is more expensive than the other. Classes are run by independent instructors, so prices vary depending on the instructor and the location. Digital sources say that the cost ofJazzercise and Zumba classes are roughly the same, though.

Whichever you choose, the classes would be worth every penny.

Ease of Accessibility

Accessibility is the least of your worries! Countless Jazzercise and Zumba studios pepper the country. Austin Fit Magazine reports that Jazzercise has more than 7,800 instructors that hold over 32,000 classes each week in 32 countries. Reader’s Digest, meanwhile, says Zumba has around 30,000 certified instructors in 75 countries.

If you don’t want to go to studios for classes, try DVDs. Both release special videos designed for people at home.

Final Thoughts

I can’t say that one is more effective than the other in terms of weight loss. In truth, these dance programs need consistency and proper nutrition for you to see results. The point of decision, I think, lies in your preferences. If you like varied dance routines, then choose Zumba. If you prefer structured routines, then go for Jazzercise. Fan of Latin songs? Give Zumba a shot. Want a variety of music styles? Go for Jazzercise.

If you’re still indecisive, give both a shot and discover what you enjoy more.

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