Tips to Treat Painful Feet

Your feet absorb your body weight for the most part of your waking state. As a result, they are prone to develop certain physical conditions that can lead to pain and discomfort. Even standing for long periods and walking over great distances can develop corns and calluses that eventually lead to pain. And when you engage in lifting weights, jumping with a rope, jogging, running and marathons, your feet gets even more punishment. This is why it is important to have a Glenview personal trainer, if you happen to live there. He or she can supervise workouts that will help you treat your painful feet.

Simple Cures for the Aching Feet at Home

After standing in line in supermarkets and doing some shopping, treat your aching feet at home with a soothing foot massage and a warm bathe. The important thing is to get adequate blood circulation and promote relaxation of your feet muscles, tendons, feet arches, and balls.

Calluses and corns are thick skin made up of dead dermal tissues.

They can develop on the toes as well as the ball of your foot. They indicate where your foot gets the most punishment. One easy preventive measure you can do is to cycle through your shoes, and not use just one all the time. Inserting pads in the shoes where the corns appear or changing the insole padding often helps as well.

A healthy regimen at the end of the day is to soak your feet in warm water, which tend to soften calluses and allowing them to be removed through pumice stone. Applying a soothing foot lotion is the last step before getting to bed.

More Complex Cures for more Serious Feet Conditions

Gym enthusiasts and active folks can develop chronic pain on their heels as a result of inflammation in a condition known as plantar fasciitis. This develops when overdoing exercise routines that have high foot impact on the hard floor. Even your personal trainer in Glenview can recognize the ailment and prescribe more rest and foot massage right after the routine. Anything more serious that cannot be relieved with rest, change of shoes, pads, a soothing foot massage or a warm soak may require you to seek help from a podiatrist.

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3 Stretches for Your Spine

Stretch exercises, also called flexibility routines, improve the range of movement your body can tolerate. You know you have great flexibility when you can stretch the full range of a veteran ballerina or a seasoned gymnast. But of course, you don’t have to be one to get great flexibility. Check with your personal trainer in Glenview if you live there and he will design a progressive training regimen to extend your range of movement.

One major body part that benefits your body the most with stretch routines is your spine.  Not only do you get the right posture that enhances your height and prevent back pains, stretch exercises for your spine enhance your torso’s ability to support the range of motions of your limbs as well. A golf swing, for instance, which benefits from shoulder and arm strength, also benefits from a body twist that a flexible spine can support. Here are three spine stretching exercises that you can do.

Basic Cat Exercise

Check with your Glenview personal trainers and they will agree that this is the simplest and gentlest stretch for your back. It mimics what cats do after waking up. Simply get on the ground on all fours and align your hands under your shoulders with your knees under your hips. Arch your back up with your face looking on the floor and inhale, and then arch in reverse with your navel closer to the floor and your face facing forward and exhale. Hold for a few seconds in each position, and repeat.

Floor Stretches

Lie flat on the floor with your neck supported on a pillow. Raise one knee at a time as far as it can to your chest with both hands around it. Hold it there for about half a minute and do the same for the other knee. Repeat it a couple of times, and then do the same knee bending to your chest for both feet.

Low Back Stretching

Start by lying on your stomach and assume a position like you would be doing push-ups. With your arms bent and hands under your stomach, push yourself up until the hands are straight but with your lower half of your body resting on the floor. This arches your back and benefits the tissues lining your lumbar column or lower back. Hold for a few seconds and repeat.

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Battle Obesity Using a Personal Trainer

The noted scientist Albert Einstein is credited with the statement: “A problem cannot be solved with the same level of thinking that created them.” You can apply this maxim when addressing health problems such as obesity. People who never had the discipline to control their food intake are the ones who will have problems solving the consequences of their failure. In short, you can’t expect them to become skinny without expert help from other people.

Good thing you can rely on your Glenview personal trainer. If you live in the area, make sure you enlist them to supervise and compel you to exercise. They will create a personal exercise plan for you so you can bring your weight down to normal levels.

Resolve and Determination to Overcome Obesity

Body builders go through the same process, often requiring a personal trainer to get them through their muscle building objectives. Few athletes can go about the rigors of a sustained workout without the proper coaching. Professional athletic trainers are, in fact, a mainstay in any competitive sports where a goal has been defined for them to achieve.

It’s no different from weight management. Overweight folks have a goal expressed in the weight they want to lose progressively over a given period of time. This goal is measurable and it takes no less a determined passion to achieve it than, say, an Olympic gold medalist. But among weight watchers, there’s always the temptation to slack off and many simply regain the weight they lose on their first training regimen.

Your Personal Trainer to the Rescue

The self discipline needed to prevent obesity in the first place is also the same discipline that is needed to get you through the rigors of weight reduction exercises. Unfortunately, as Einstein has so insightfully opined, the lack of self-control that has gotten you to your obesity is often just as much lacking to get you out of it.

If you are serious about your objective in licking obesity, it shouldn’t be a problem contracting the services of any of the competent Glenview personal trainers in your area. It pays to have someone guide and force you to go through the treadmills, elliptical trainers and hand weights, just to mention a few.  In this case, you won’t be gunning for Olympic gold, just a longer life.

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Exercises to Prepare for Your Pregnancy

One of the most delicate health conditions a woman undergoes is carrying a child in her womb.  This fragility can be mitigated with a few simple workouts that can be made prior to a full blown pregnancy. Your Glenview personal trainer, if you happen to live there, can help you plan this workout a few months before your conception.

If you are not into some form of exercise before conceiving, it is not recommended to start one during the first 12 weeks of your pregnancy. But if you are into one, you can continue workout well into pregnancy with your doctor’s clearance.

Strength Training the Core Muscles for Your Womb

The best exercises to help to prepare your body in carrying the baby in your womb are those that help strengthen your lungs and heart, as well as the core muscles involved with carrying your baby and undergoing natural childbirth. These are your inner thighs, glutes, transverse abdominals that support the spine, lats, obliques and pelvic floor muscles. Strengthening them not only benefits carrying your baby with a stable womb throughout the nine months, but also prevents back and hip pains that come with the condition.

Your personal trainer in Glenview can help design for you the strength training workout regimens for your age and health condition. This can be done with light dumbbells or floor exercises against your own body weight. However, make sure that you check with your doctor first.

Swimming

One of the best exercises for women planning to get pregnant is swimming. Your body movements are up against water density, which is a kinder adversary than gravity and reduces many of the risks of injuries associated with land-based exercises. This is the best aerobics anyone can have to strengthen your lungs and heart, which will prepare you for a natural birthing process. In addition, because swimming offers low impact resistance to your muscles and joints, you are strengthening your overall body muscles.

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Why You Should Exercise With a Buddy

Regular fitness training is of crucial importance if you want to stay healthy and in shape. But often, people don’t find exercising alone any fun, and they lose their focus and motivation – even if they have their very own Glenview personal trainer. Working out with a good pal alleviates this problem, and here are more concrete reasons why you should exercise with your best bud:

Encouragement
When you train with a close friend, you can support and encourage one another. If your pal starts getting tired, for instance, you can push your friend to keep on going — and they can do the same for you: Having a buddy inspires you to do your best and be at your best. Also, by backing up and heartening each other, saying “Good job!” sincerely when it’s called for, you can make yourselves feel better about your routine and thus, stay motivated. There might be some friendly competition between you — but that’ll only push you both to work harder.

Accountability
Another great benefit of working out together is that you can hold one another answerable for your joint success. You’ll be less likely to slack off because your friend will call you to account if you do — not something a personal trainer in Glenview can do all the time. Working out with a pal on a regular basis also means it’ll be harder for you to skip training skeds because you know there’ll be someone waiting for you — and you’d feel bad if your buddy had to work out alone or skip the session altogether.

Safety
When you work out with a friend, you’ll feel safer compared to just exercising alone. If you feel woozy, you can tell your pal about it and the two of you can better figure out what to do next. Or, if something worse were to happen, like if you hurt yourself with a barbell by accident or pass out from dehydration, your buddy can call emergency for you. And that goes both ways, of course!

Fun
Last, but definitely not the least, exercising with a close friend can be FUN. You’ll have good company while you work out (not just your MP3 player), and you’ll actually have someone to talk to. Exercise becomes another chance for you to hang out — and have a good time!

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Are You Too Big to Run?

Most Glenview personal trainers actually encourage their clients to include some form of running in their exercise program, and here’s why: Running works different muscles from those used in walking; it helps shed off excess weight; and it contributes to bone density. You don’t have to be skinny to jog! Even the very overweight can become runners with just some extra effort and willpower.

Running Promotes Leanness
If all these years you’ve been stuck at the same weight despite lifting weights or doing low-impact cardio, then it’s time to introduce your body to running — it may be just what you needs to get the fat-burning process started. A leaner body is more efficient at quick movement than a heavy body. So if you include jogging in your exercise program, it will force your body to become lighter and perform better, allowing you to do more challenging activities.

Essential Tips
Before you start on a running routine, keep these simple tips in mind: (1) Consult your doctor, especially if it’s the first time you’re engaging in physical activity – this way, you can ensure that you have no health risks that can be aggravated by running; (2) buy a pair of running shoes; (3) always keep yourself hydrated; (4) wear proper training attire, not street clothes; and (5) maintain a positive mental attitude. Also, make sure that you’re eating right – you need the essential vitamins and minerals to sustain your body throughout the activity.

Prolong Your Jogging Time
Add five minutes to every week’s running sessions, till you achieve the same length of time you’d normally devote to a cardio workout. Even if you’re on the heavy side, strive to either increase your jogging time in each run, or maintain the same time but rev up your speed. Even a severely overweight person can teach their body to sustain a brisk jog for 30 minutes, and any personal trainer in Glenview can attest to that.

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Take Your Training to the Next Level

Be honest: When was the last time you upgraded your workout routine? Chances are, you prefer staying within your comfort zone, doing the same workout or going to the same fitness classes week after week. Not good! Ask any Glenview personal trainer, and they’ll tell you that you need to challenge yourself every six to eight weeks or so; otherwise, your body will condition itself to stop working hard — you’ll plateau, and won’t see any more results. Below are three suggestions from Glenview personal trainers on how to transform your customary workouts into more challenging ones.

Spinning
Besides being a good quick-toning aerobic workout, spinning also benefits you by strengthening the muscles of your lower body — it tones your hamstrings and quadriceps, and also works out your hips and back. The basic goal of spinning is to attain your target heart rate and cadence. Always remember, though, that you require resistance. For middle-aged women and beyond, spinning is a great opportunity to build muscle and enhance cardio.

Yoga
One of the best ways to take your yoga routine to the next level is to supplement it with basic fitness moves — sit-ups, pushups, squats, crunches, and lunges. For instance, from a yoga warrior pose, you can move into a lunge. You might also want to alter your workout routine every now and then so that you challenge both your mind and your body. Try more advanced poses or moves, and don’t forget to be more focused and careful with your breathing.

Walking
Always keep in mind that we were born to walk — it’s a natural exercise routine. In fact, walking for just an hour a week at a relaxed pace can already lessen the risk of heart disease. Brisk walking burns about as many calories as jogging a mile at a moderate pace. To get more out of a walking workout, walk briskly for half an hour every day, or for an hour four times a week. Also, make an effort to walk as often as you can — don’t take escalators and elevators; instead, take the stairs. Park your car further away, so that you can walk the rest of the distance. Whenever possible, add uphill climbs for a real challenge.

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The Importance of Exercising During Holidays

The holiday season offers plenty of opportunities for indulging in food and drink. However, your exercise routine ends up becoming a casualty, especially when your schedule is at its busiest. This ultimately means unwelcome poundage by the time New Year’s Day rolls around.

While it’s alright to miss a gym session every now and then, it doesn’t mean you have to abandon your regimen altogether. With simple planning — especially if you enjoy the services of a personal trainer in Glenview — you can have fun over the holidays and still be in great shape come January 1. Here are some tips:

Shop Innovatively
Shop by phone, by catalog, or online — and use all the time you’ve saved for exercise. You can also do your shopping at another neighborhood, where your errands could involve a lot of walking around. If you’ll be shopping at a mall, go there early and take a few strolls around before you hunting for gift items.

Exercise When Possible
Joining family or friends at a theater or restaurant? Park your car a few blocks away, then walk to your destination. If you’re a commuter, hop off the train or bus a few stops early. Also, when planning a get-together at your home, suggest a stroll in a nearby park or festive area where you can enjoy the holiday displays and lights.

Have Your Family and Friends Exercise with You
When friends or family visit you for the holidays, spend some quality time by working out together. You can ask your local Glenview personal trainer or gym coach about guest permits or passes that your group can use to access workout facilities or fitness classes. Also, instead of the customary potluck, suggest an alternative involving physical activity: Hiking, biking, skating, sledding, leisure sports, or skiing. This way, you can make exercise a family affair.

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Tone Your Tummy with Belly Dancing

While we do know for certain that “Raks Sharki,” more popularly known as belly dancing, is fun, it has a number of favorable side-effects too. According to Glenview personal trainers, it is an excellent way to keep you in shape, plus it always puts you in a good mood and lets you enjoy yourself. Belly dancing movements keep your body fit, and the more you do it, the more entertainment and pleasure you get!

Improved Belly Muscle and Posture
Belly dancing tones stomach, spine, and pelvic muscles, and helps to maintain flexibility safely and effectively. The movements help to increase the flow of synovial fluid (our body’s natural lubricant) within the involved joints; when movements are properly done, they can even help prevent back problems. Also, shoulders and arms are exercised when doing belly dancing circles and lifts, and this toning effect is evident often early on.

Weight Loss
Combined with a balanced diet, belly dancing can constitute an effective weight loss routine. For optimal results and enhanced cardio benefits, combine the muscle flexibility of belly dance with a normal aerobic exercise such as swimming or bike riding. Many a Glenview personal trainer recommends alternating one form of exercise with another for maximum results.

Preparation for Childbirth
The routines of this dance make a great prenatal exercise routine that strengthens the muscles used for childbirth. Especially for women who want natural childbirth, belly dancing, with its focus on muscle control, facilitates labor and also provides an excellent post-natal fitness routine that brings back abdominal tone.

Stress Reduction
Belly dancing’s traditional movements and subtle rhythms are found to be calming by many women. The repetitive motions as well as the concentration needed to perform them help a stressed-out mind to let go for a while and relax. It’s difficult to worry about work deadlines when you’re thinking about doing that next drop perfectly or making sure you’re in time with the music.

Belly dancing is a healthy and fun way to exercise. It tones and conditions not just your tummy muscles, but your whole musculature, too. In addition, it can also be a creative outlet for you. Find out today where classes are held near you…and step into this centuries-old dance!

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How to Cut an Extra 100 Calories from Your Meals

Enjoying every meal can be a challenge when you have to watch your weight and keep the pounds off; more so when you are served with sumptuous meals every day. But don’t worry – you can still enjoy gastronomic treats without the guilt and extra calories. In this article, we’ll look at some surefire ways to cut off an extra 100 calories from your food. This way, you can indulge in delectable treats, while ensuring that you are eating right and staying fit.

Enjoy Your Chicken minus the Skin
Be it fried, grilled or roasted, it doesn’t matter – so long as you peel the skin off your chicken. This way, you can reduce the amount of calories you consume while still enjoying yummy chicken recipes. According to a Glenview personal trainer, eating chicken without the skin will also save you from packing up on bad cholesterol.

Whip Up a Sandwich with Mustard Instead of Mayo
A sandwich is best enjoyed with mayonnaise dripping all over. However, it is unhealthy, as mayo is packed with roughly 100 calories per tablespoon. A great alternative is to slather your bread with mustard, which contains 15 calories per tablespoon, and you’ll still be assured of a filling snack. You can also cut off an extra 100 calories from your sandwich if you only eat half the bread or bun. And forget the cheese, please. Instead, load up your sandwich with fresh leafy greens and tomatoes for a lip-smacking healthy snack.

Love Your Pizza but Go Thin Crust
Everybody loves pizza. And while it may be a healthy choice depending on the toppings, you can make it more diet-friendly by choosing thin crust instead of the usual thick ones. This will shave off 100 calories from your favorite pizza fare. Also, it’s wise to leave off the pepperoni and ham toppings. Instead, opt for pizza flavors that are loaded with veggies and fruits like pineapple.

These are just some of the innovative ways to lessen your calorie intake, while still enjoy normal meals. Any personal trainer in Glenview, or elsewhere, will agree that the right attitude towards eating is a must if you want to live a healthy lifestyle. You just need to tweak and modify meals to make sure they’re nutritious, and at the same time, yummy.

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