Trainer Tip Tuesday! – Order Matters

Hey Bloggers & readers,

Today you are in for a treat with trainer tip tuesday, something many people forget or don’t know but something to always keep in mind when working out —

Today’s tip: The order of how you do your exercises matters. confused? Okay! well, Most beginners come to the gym ready to do something — they are trying to decide which machine, or free weight they should use & sometimes the thought of MOST fatiguing — to LEAST fatiguing doesn’t cross our minds when working out, BUT I want to let you know that order matters because it will help with preventing injury, hopefully will also allow you to get the most out of all your exercises.

My suggestion: plan ahead & make COMPOUND movements first on the agenda, unless you have some plyometric work (then usually you will start with plyos or do them on a different day) — same with power exercises, I would recommend power first.

Why? Simple! those exercises will require a lot of effort. Not a bad thing, just means, it will take a lot of your energy and it is best to start with them rather than end with them and not be able to give it all you got because your are exhausted or sore from the previous exercises.

Hopefully this was a helpful reminder for the next time you are at the gym!

share, comment, like & remember to follow!

Shay-lon #TheFitnessWonderWoman

Trainer Tip Tuesday -Treadmill Form

Welcome to another Trainer Tip Tuesday Post.

Today, I have a fun little tip, that even I, myself catch myself doing — so don’t feel bad if this is one of you.

The treadmill can be a wonderful tool, and at the gym, it is a popular go-to cardio machine (I don’t particularly like using the treadmill nor do I enjoy cardio work) but when I do use, I sometimes slack in form. Do any of you catch yourself using the handrail whenever you are on the treadmill walking and/or running? Well, don’t fret because it is common for many people to rely on the handrail & most don’t even realize it sometimes. With this being said, I recommend that if you are someone who makes a habit of this, don’t!!! LOL

The reason?

1) It doesn’t build balance — think about how holding onto the handrail keeps you from falling, or slipping but recognize the fact we have to build balance for everyday activities, so when we interfere with that, it doesn’t help long term.

2) Ruins posture & body alignment. This is especially important as well, because so many people have bad posture due to their jobs (sitting all day at a desk) etc. Body alignment and posture is important — not only when exercising but good for overall health (better breathing, improved spine & neck relief, etc)

3) hinders running form & proper walking. We need our arms to get the most out of our running and/or walking.

So you ask, how does one even ween themselves off of using the handrail after using it for so long…? Easy! but will take gentle reminders.

1) slow down. This is a good method to use to get started. Eventually you can gradually increase the speed but don’t jump right into it.

2) Focus on posture, walk upright (not leaning forward or backward), keep eyes forward, and relax the shoulders and neck muscles.

3)Start with little to no incline, again, you can choose to progress it gradually as you become more comfortable with not using the handrails.

Last but not least, be safe — absolutely use the handrails if at anytime you feel unstable to help prevent from falling (use briefly), or when getting on & off the treadmill.

Does anyone else make a habit of using the handrails on the treadmill? share! comment! like! and follow. Thanks for reading!

Shay–lon #TheFitnessWonderWoman

What do you squat in?

Hello everyone!

back at it again with a fun question for my readers.

Today’s question…

Which do you squat in?

  • Barefoot
  • flats
  • lifting shoes (heeled)
  • Crocs
  • Socks
  • Cross training shoes

I am eager to read all the different anwers, you can select more than one if you use multiple? And if you are feeling really sassy, go ahead and explain why!

I have been a converse girl for a long time, so that is my go to BUT, recently I have done some exercises in just socks at the gym just to give it a go and it was very weird, but not bad. I don’t know if I will do any of my olympic lifts in socks but hey, never know!

Share this with your friends! and see what they come up with! follow me on social media for my workouts uploaded!

Shay–lon #TheFitnessWonderWoman

Tuesday Trainer Tip #2

Hello Readers,

Today’s trainer tip is:

When going underneath the barbell, make sure the bar is not pressed up against your neck. The bar should be sitting on your traps — depending on the stance (high bar or low bar) it might be lower on the back or higher, but never against the neck.

Make sure to follow, like, and share!

Shay-lon #FitnessWonderWoman

Keep Kids Moving

It is no secret that we are in the age of the technology — if it has a screen and turns on, it usually will have a child attached to it (metaphorically speaking) LOL. I realize technology has its place in our world and with it constantly improving, I can see why it captures their attention. However, this doesn’t mean it has to impede on their overall health/well-being.

Rule of thumb when it comes to getting your child up & moving —

  1. capture their attention/keep their attention
  2. challenge them but don’t make it so hard where they lose interest
  3. children love independence, so teach them but then allow them to do the movement on their own
  4. make it fun. (what we find as fun as adults when exercising will be different than what most kids find fun) r
  5. keep the explanations short and sweet but to the point — they will get bored hearing you talk parents, LOL so the shorter the explanation, the easier it will be for them to want to follow instructions.

Children need both, bone strengthening & cardiorespiratory exercises. When I say “bone strengthening”, I mean like something simple like bodyweight exercises to begin with (pull -ups w/assistance if need be, push ups, squats, etc) basic exercises without weight until they understand form. Obviously, older teens can start using dumbbells, resistance bands, medicine balls — that are appropriate loads. When it comes to cardiovascular work, that is probably the easiest because all it requires is allowing them to run about, ride a bike, rollerblade, trail walking, basically anything that gets their HR up but keeps them involved and they are having fun. FUN, is the keyword, if they aren’t enjoying the activity, then they won’t want to continue & it will only make it easier for them to not put effort into whatever is being asked of them.

I always suggest to parents, to be involved in the activity as well – make it a fun competition, teach them things you learned at the gym and put them to the test, invite them to do your at-home workouts, suggest joining a team sport or individual sport, create small obstacle courses in the backyard or nearby park, call up a trainer like myself & have them take personal training sessions with you or on their own if they wish. There are many options and it doesn’t have to be expensive, or take up too much time, it can be for 45min to a hour everyday — be creative!

I love training youth, it is both fun and rewarding! I do sports specific workouts for my athletes, and I start with fundamentals for beginners to help boost their confidence, get to know their strengths and weaknesses, all the while I am stimulating them physically, I always add some mental stimulation with the exercise (get them thinking!) it is fun and yet again keeps their attention.

Do any of you parents have a hard time keeping your kids active? What are some activities you like doing to keep them active? Answer away in the comment section! INTERESTED IN YOUTH TRAINING? contact me for pricing and details!

Shay-lon

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