BREATHING - THE SECRET TO PAIN FREE STRENGTH TRAINING

Do you believe your body is only capable of low-level activities such as restorative yoga and Pilates?  Has a medical professional scared you out of ever lifting weights?  Have you tried lifting weights by yourself or with a trainer but ended up hurt and feeling miserable?  If so, let me share a secret with you.  Did you know people breathe over 20,000 times a day?  Any movement performed that many times will have an effect on the rest of the body and its ability to move and perform well.

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TAKE A BREATH: YOU DESERVE IT

Are you a worrier? Are you constantly stressed?  Women tend to be worriers. They worry about everything and everyone before taking care of themselves. If there was an imaginary cup that would dictate how much stress women can handle, many of them are definitely letting their cups overflow, taking in more than they can handle.  When is the time for women to do something that makes them happier and healthier?  Do they have to wait for the rare vacation, the random spa days or the occasional girls’ night out?

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IS IT EVER TO LATE TO START MOVING BETTER?

With a society that sits all day, works too long and doesn’t stay active, we have seen a huge decline in people’s quality of life.  At our gym, we see many people in their 50s and 60s who come in their first day with a belief they’re “getting old.” They believe their movement quality has no choice but to decline and never get better. With our technology-filled world, we’re even seeing people in their 20s who think feeling stiff and restricted are a few things they’ll have to deal with for the rest of their lives.

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5 KEYS TO HELP YOU FIND THE RIGHT GYM OR PERSONAL TRAINER

stress management, meditation, nutrition and breathing. Those are the key components to achieving sustainable results. Throwing hard exercise on top of a sleep-deprived, stressed-out, deconditioned individual is like throwing chains on a drowning person. It will make it that much harder for them to reach their goals.


2. They know how to load  your system.

This one is a big one. Are the clients lifting weights or are they still doing bodyweight exercises after months of training? A good trainer will meet you where you are. He or she will teach you the basics and then will load your system – meaning the trainer will challenge your body to create a change. To achieve results, you must stress your system just enough – but not too much. STRESS the body + Recover = RESULTS. You can’t achieve the end results without one of those components. Find a trainer who can help you with both.


3. They don’t run extreme weight-loss challenges.

A trainer doesn’t know your blood work. She or he doesn’t know if you’re walking around with an autoimmune disease, undiagnosed hypothyroidism, vitamin D deficiency, dysregulated circadian rhythm, B12 deficiency and many other common problems that would prevent you from dropping weight in a healthy way.

A good trainer goes beyond just training. He or she has a network of professionals that can help you get to where you need to be without sacrificing your health and challenging you to drop 20 pounds in four weeks.


4. They’re expensive.

When you come across a highend gym, you’re not just paying for the hour(s) of your training session. You’re paying for the accumulation of time the trainers spend outside the gym bettering their skills and the investment they put into always improving their services. Don’t let the price scare you away. See it as an investment. Explore different training options – private, semi-private and small-group training – with your trainer and find a service that will meet your budget while still investing in yourself. A good personal trainer will give you all the tools you need to do things on your own if you one day choose to.


5. Their testimonials tell stories.

A good trainer’s testimonials are more than just complementing how motivating he or she is and his or her ability to run someone through a fun workout. Look for the life-changing results you want to achieve and ones worth investing in.

LUCY HENDRICKS

Lucy Hendricks is co-owner of Enhancing Life and Teacher at The Lexington Healing Arts Academy Personal Training Program. She is a personal trainer that takes a holistic approach to health and fitness. She looks at all factors that impact her client’s results in the gym: stress, nutrition, breathing, routine, sleep, and more. By considering the whole picture, her clients can expect to achieve sustainable results and avoid plateaus or over-training.

more articles by Lucy Hendricks

If you’ve had a bad experience with gyms, don’t know how to distinguish if you have found the right personal trainer or get anxiety just thinking about going into a gym, this article is for you.


Unfortunately, just looking at someone’s credentials and college degree (hopefully they have one or the other or both) will tell you very little about a personal trainer’s ability to appropriately train someone. Many certifications can be obtained online for a few dollars and a few hours of time. Incredibly, there is no licensure required to become a trainer, so literally anyone can call themselves a personal trainer.


In a world of quick fixes, with shows like The Biggest Loser and the “no pain, no gain mentality,” a lot of people find trainers that throw them under a cookie cutter workout designed to crush you into the ground and make you feel miserable for multiple days after. These strategies may work in the beginning, but they may be causing more harm than you think.


If you want to reach your health and fitness goals and achieve results you can sustain for a life-time, you’ve got to get the right help. When shopping for a personal trainer or new gym, look for the following five keys that will help you find the right place:


1. They put a HUGE emphasis on recovery.

Find a gym or trainer that makes a big deal about sleep,