Functional Fitness is a buzzword that gained its popularity in the late 1990’s/early 2000’s. At that time, the introduction of non-traditional pieces of equipment started becoming more popular in the gym. Things such as stability balls, bands, Bosu balls, wobble boards and bands/tubes to name a few, were being used more in the gym compared to traditional machine and free weights. With more and more people trying those pieces of equipment and inventing new exercises, the term functional fitness gained its popularity.
What Is It?
Simple put, functional fitness is exercising your body specifically for the demands that it will face on a daily basis. In our daily lives, we do the following without most of us thinking about it: lower and raise our center of mass, push and pull, locomote and rotate. Functional fitness is making sure when we exercise, that we do exercises that mimic our daily activities of life. This can be different from what a lot of people do in the gym. A lot of people in the gym simple train body parts for aesthetics. Functional fitness is not really concerned about aesthetics, but is more focused on function.
What Are the Benefits?
There are several benefits to functional fitness. The first benefit is that the body gets trained as one unit. Have ever paid attention to yourself when you are doing things such as walking, running or bending down on the ground to pick up something? I so, you may have noticed how several bones, joints and muscles all work together to allow you to move. The body is designed to do this. Another benefit to functional fitness is balance. Since there are times in our lives where we are forced to balance (i.e. misjudging your step off of a curb, slipping on ice or wet pavement), it would be smart to work on your balance. Functional fitness says that balance should be a part of your exercise program. Lastly, if you play recreational sports, then functional fitness can be very beneficial for you. By mimicking the movements your sport requires when you are exercising, your body will be prepared for that sport and reduce risk of injury.
How Do I Do It?
There are several ways to incorporate functional fitness into your exercise program. Examine the daily activities you do in your life. Do you sit and rise a lot during the day? If so, squats would be appropriate for you. I would vary the type of squats you do to include squats such as single leg, split stance and balancing squats (i.e. Bosu ball squats). Do you do a lot of lifting? If so, exercises such as deadlifts would be appropriate for you. Once again, I would vary the deadlifts to include single leg, split stance and balancing deadlifts (i.e. Bosu ball deadlifts). How about lifting things over your head? If you do this, then exercises such as medicine ball and dumbbell shoulder presses are what you should be doing. Here is a list of some great functional exercises: Functional Exercises
Functional fitness has been mistaken for exercises that only use certain pieces of equipment such as wobble boards, Bosu balls and tubes. However, functional fitness is any exercise that allows your body to mimic its daily activities of life. As a result, any age group can do functional fitness. Sign up with us today to find out the best way to do functional fitness for your exercise!
Have you noticed that summertime weight loss is easier? Why is this? Maybe it is because everyone looks forward to the summer. Whether you have plans to hit the beach, pool, mountain climbing, or vacationing, everyone wants to look and feel their best during the summer. Here are five reasons why people find summertime weight loss easier.
Who does not like a 75 degree day with the wind blowing and the sun shining? Days like this heighten our mood and make us want to move! If you do not believe me, the next time it is a beautiful day see if you do more moving. Summertime weight loss in Bethesda is easier because of the weather.
Have you noticed that most summertime foods are just plain “lighter”. I do not know about you, but I find myself eating more salads, fruits and drinking more water in the summertime. Typically, this equates to less calories in my body. If we are consuming less calories and moving our bodies more, then, we are less likely to gain weight. As a matter of fact, we lose it! Summertime weight loss in Bethesda is easier because of the foods we eat.
One of the best parts about summertime weight loss is that we can wear really light clothing and less of them too. I do not mean skimpy clothing, but, rather less layers. We tend to feel more free and when this happens, we are happier. If we are happier, this means we have less stress. Less stress means our bodies are more prone to weight loss (yep, it is a trickle down effect).
The summertime is made for outdoor activities. Hiking, swimming, kayaking, jet skiing, rock climbing, etc., are all forms of summertime exercise, even though it does not feel like it since we are having fun doing them. There is nothing better than moving our bodies for fun and burning calories without even thinking about it!
Overall, More Active
Lastly, we just move more in the summertime. In our country, where we are moving less than ever due to technology, the summertime sort of forces us to be more active. We take family vacations that usually require a lot of walking and more activity everyday. Our kids are in summer camps and they are more active too. So, summertime weight loss in Bethesda is easier because we are overall more active.
Summertime is weight loss is easier. It is easier because the weather is better. Our food and clothes are lighter. We spend more time outdoors and we overall just move more! If you have a goal of weight loss, then, the summertime is a great time to conquer that goal!
Morning or evening exercise, which is better? I am sure you have heard this question before. While some say it really does make a difference, there is no “hard & fast” research to back it up. However, there are great benefits with both. Let us look at a few benefits for morning or evening exercise.
Browse the research on morning or evening exercise in Bethesda and you will find that morning exercise helps you sleep better, gives you more energy through out the day and it jump starts your metabolism. All of these are awesome benefits. Who could not use more sleep, energy and a boost in our body’s ability to burn fat? If you are indeed a morning person, then, morning exercise might be best for you.
Browse the research on morning or evening exercise in Bethesda and you’ll find that evening exercise helps you sleep better, reduce your stress from the day and boost your body’s ability to burn fat. This reads pretty similar to morning exercise right? Yes, you are right! This proves my point that there is no "hard and fast" research that says one is better than the other. If you’re a night owl, then exercise at night might be better for you.
There has not been any concrete studies that show that morning or evening exercise is better. I suggest you try exercising at different times during the day for two weeks to find out which one is best for you. If you feel better overall, are starting to get some results and it fits into your schedule, then go with that one. Let us know how it goes! If you need help with deciding if morning or evening exercise in Bethesda is right for you, then please contact us!
Common weight loss myths are just that, common! What have you heard is the best way to lose weight? How about cardio only? What about starving yourself? Perhaps wearing a sweat suit when you exercise is the best way to get that perfect, lean and slender physique. Shall we discuss a few of the most common weight loss myths.
Cardio Only to Lose Weight
The first of the common weight loss myths is only cardio is needed to lose weight. While cardio exercise does help to burn a lot of calories, it is not the “end all, be all”. It does not specifically work all your muscles like weight training does. Lifting weights has been proven to be more metabolically (your body’s ability to burn fat) active than traditional cardio exercises (like running, biking or swimming) because when you lift weights, you stand a better chance to increase your muscle mass. More muscle mass means your body remains more active (burning calories) even when you are not exercising. This is why people can be lean without doing any cardio exercises. Cardio & Weights To Burn Calories
The second of the common weight loss myths is starving yourself. While this logically may sound like it makes sense, not eating to lose weight does not work forever. Our bodies are akin to cars. In order for cars to do anything, they need gas. Well, our bodies need gas too in the form of healthy food. It has been proven that when your body senses that it has not been receiving enough nutrients, it will hold on to what it has (like your fat)! As a result, you will not lose weight. Do Not Starve Yourself to Lose Weight!
Plastic Sweat Suits
The third of the common weight loss myths is wearing those plastic sweat suits. If you have belonged to any gym in the U.S., then you’ve probably witnessed the person running on the treadmill wearing a plastic sweat suit. You’ve probably also noticed that the person never seems to lose any weight wearing them. Sweating is not an indication of weight loss. Sweating is an indication that your body has a great cooling off system! Lasting weight loss does occur with those sweat suits. Sweat Suits For Weight Loss
Weight loss is very achievable if done the right way and with the proper mindset. Unfortunately, some people have believed that the common weight loss myths of cardio only, starving yourself and plastic sweat suits are the best ways to lose weight. Hopefully, this article has given you enough to change or rethink your approach to effective, safe and healthy weight loss! Let us help you lose weight the right way. Sign up with us today for a free consultation!
The best way to lose weight in Bethesda is by making changes to your lifestyle. Some people take extreme measures to lose weight like not eating for days or exercising for three hours everyday. You may lose weight from them, but, they are not sustainable nor healthy. There are two healthier ways to properly lose weight and they include: changing your current way of eating and exercise. Let's talk about each one to find out the best way to lose weight.
Change Your Eating
There is a lot of Research that shows that by changing your diet, you can lose weight. Weight loss can be as simple as: “less calories in, more calories out.” If someone were to cut down on the amount of food they eat each day, they will lose weight. If at the end of a given week, a person has taken in an average of 1800 calories/day, but their body has burned 2400 calories/day, then they end up with a deficit of 600 calories/day. If they continued with this pattern for a month, then they would have lost ~ 4-5 lbs. Obviously, we are making the assumption that the food they are eating is healthy. Healthy foods would include things such as: grass fed beef, poultry, wild caught salmon, in-season organic fruits & veggies, water, herbal teas and super grains such as quinoa & barley. That was our simple way to lose weight in Bethesda without exercising,
Exercise Is Key Too
If you include consistent exercise into your life, you can lose weight too. Weight loss happens from exercise because it increases your metabolism & helps to build muscle which is more active than fat. However, it is a lot harder to almost impossible to lose weight just by exercising alone and not changing the way you eat as Research 2 shows this to be the case. We should be exercising not just for weight loss, but also for healthy bones, muscles and internal organs. We should be exercising to increase our longevity of life. With that said, yes, I am going to promote exercise and healthier eating TOGETHER for weight loss!
The combination of healthy eating and exercise is the best way to lose weight (and keep it off)! By combining healthy foods with movement, our bodies recognize this as the key to weight loss. The combination of the two allows for the greatest calorie deficit and fat loss hormonal balance says Research 3. So, there you have it. A combination of exercise and healthy eating works best for you to lose weight. If you have not started with either, I suggest you do and here is the best way to Start!
Let’s face it, muscle soreness in Bethesda is sometimes inevitable and does not feel good. According to the National Academy of Sports Medicine (NASM), muscle soreness is that feeling of pain or discomfort that is felt 24 to 72 hrs. after new or intense exercise. There are a few things that I recommend you do to ease muscle soreness and help you continue with your exercise program. Those things are: proper progression, proper warm up & cool down and post workout recovery nutrition.
Most exercisers begin a training program too advanced. In the weight-training world, that means too much weight, sets, reps and duration in a training program. I recommend 2-3 days (spaced out with 36-48 hrs. rest in b/w) of 2 sets of 12-20 reps at light to moderate weight instead of the typical 3-4 days of 3 sets of 8-12 reps at moderate to heavy weight for each exercise you do. This should be done for the first four to six weeks of a training program. As your body adapts (which is known as G.A.S. & S.A.I.D in the exercise world), it will be able to handle more work around that 4-6 week time period. This is my first recommendation to help muscle soreness recovery in Bethesda.
Proper Warm-Up and Cool Down
A warm up and cool down has always been an under-appreciated part of an exercise program. However, it could be the most important to prevent muscle soreness. The warm up is designed to prepare your body for the exercise you will do that day. It helps because it increases your heart rate, breathing, tissue temperature and mentally prepares you. Oftentimes, people jump right into certain exercises that their bodies are not ready for. As a result, the body ends up working harder than it should and this leads to muscle soreness. Examples of a warm up could include, in order: foam rolling, stretching and then walking on a treadmill, using an elliptical or jump roping. The cool down is just the opposite of the warm up and its purpose is to bring you from exercising back to a resting state. The benefits include reducing heart and breathing rates, cool the body temperature and restore muscles back to their resting lengths. If none of these things are done, then, once again, muscle soreness can happen. Examples of a cool down include: stretching, certain yoga poses and breathing techniques.
Post Workout Recovery Nutrition
Sometimes our best effort put forth with proper progression and warm-up/cool-down just does not work. As a result, we might have to resort to our nutrition to help us recover from muscle soreness. Nutrition can be the best form of recovery from our resistance training programs. According to Charles Poliquin, one of the most respected strength and conditioning coaches, these foods are the best to aid in recovery: water, cinnamon, green veggies like broccoli and berries. They help because they have properties in them that help eliminate waste and aid in tissue recovery and repair. My recommendation is to take those ingredients and add them to a protein powder in the form of a smoothie. A liquid based nutrition product gets into the blood stream faster and as a result can help with muscle soreness recovery in Bethesda faster.
So, there you have it, muscle soreness recovery in Bethesda. Try these out for measure and see if they help you. I am willing to bet (if I was a gambling man) that they will help you! Need help recovering from muscle sorness? Contact us now!! as we are the experts!
Exercising with your kids should be a goal for every family. However, in today’s society, families are spending less and less time together. Parents are working more and kids are spending more time outside of the house than ever before. It is truly sad times for the family structure. However, there are some things that can be done to get our families back on track. One of the ways this can be done is through family exercise! Here are a few easy ways to start exercising with your kids in Bethesda (or your city).
Saturday afternoon Walks and Biking
When the weather allows, family walks are great for exercising with your kids. The parents can do the walking, while the kids do the biking (or scooting). Your kids will love this because they love spending time outside with their family riding their bikes.
For exercising with your kids in Bethesda, how about a family push-up competition. You can do as many pushups as possible in two rounds and pick the winner based upon that. Now, mom and dad make sure you let one of the kids win or else you may ruin the fun part about exercising with your kids!
Exercise DVD’s are a great for exercising with your kids. My kids actually like to pop them in themselves and start working out! It is amazing to see how much energy they have at their young age and how they can keep up with the DVDs. Your kids will enjoy this too!
For exercising with your kids in Bethesda, playing outside is probably the most popular thing that we should do with our kids. From freeze tag, to two-hand touch, to hide and go seek, there is plenty of fun & exercise. You can even play the chase game where your kids get a head start running or on their bike and then you have to try and catch them as exercising with kids.
Gym Workout Sessions
There are gyms that have what is called family gym time. This is a time set aside where families can come in and do "real exercises" together. Some of those exercises might include things such as planks, push-ups, squats, bridges, jumping jacks and the TRX row that really makes exercising with kids super fun! We may incorporate something like that at Move Well Fitness!
Families that exercise together, stay together! With the demands of today’s busy schedule for everyone, please make time to spend together exercising with your kids in Bethesda (or your city)! Trust me, they will cherish every waking moment!
Perhaps you have been there before. You know, that unexpected event that you had to attend and you weighed more than you wanted. Perhaps you are frustrated with your weight and if you could just lose 5 lbs. quickly, that would be the jumpstart you need to get your fitness on track. In this blog, we will cover 3 ways to lose weight safe and fast.
Get More Sleep
Yes, that is right, sleep helps to lose weight safe and fast. Research shows that at least 8-10 hours of sleep each night helps with fat loss. It does this because it cuts down the amount of cortisol and insulin (stress hormones that are not good for fat loss) floating around in your blood stream at night. You want your body using hormones such as leptin and glucagon to help you lose weight safe and fast. 8-10 hours of sleep every night does this.
Drink More Water
Our body is made up of upwards of 70% water and helps you lose weight safe and fast. Drinking 11 (women) to 15 (men) cups of water daily, helps rid our body of toxins that could be responsible for holding onto unnecessary fat. Drinking water also helps because it makes you feel full which could help reduce the amount of food you might be tempted to eat.
Do a Weekend Detox
Detoxes help to lose weight safe and fast. They work for most people because they do two things: reduces sugar intake and inflammation. This happens because you are eliminating foods such as certain meats, bread, some fruits, pasta and potatoes. Cutting the foods listed will help lower your calorie intake and help you better manage your insulin and blood sugar levels. This helps to drop weight safe and fast. Too high insulin and blood sugar levels (which those foods can cause) makes it hard to lose weight. Certain meats include those like red meat. Red meat can be hard to digest which can lead to toxins being left in the body. Also, meats can make the liver work harder than it wants too, also leading to toxins left in the body. Fruits would be those that are high medium or high on the glycemic index and in turn cause a spike in your insulin. These fruits are: water melon, dates, cantaloupe and pineapples.
Replace those foods with greens: the broccoli family (including cauliflower, kale and collards), asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes peppers and nuts like sunflower seeds and almonds for their protein makeup. This will help you lose weight safe and fast.
To lose weight safe and fast, it may not be as hard as you think. Try the three tips above and let us know how it goes!
In today's blog, we are talking about 7 questions to ask a Bethesda (or your respective city) personal trainer before becoming a client. You obviously want the best results possible from the personal trainer you choose, so it’s critical that you interview them with these questions:
1. Why did you decide to become a Bethesda personal trainer? You want to find out why they are a personal trainer. If they are doing it only because they like working out and not helping people, then I advise you continue looking for a Bethesda personal trainer.
2. Where do you see yourself in five years? You want them to be committed to their career. Oftentimes, people become personal trainers so that they can work out for free while making some money on the side. You have to decide if this type of person is genuinely interested in helping you get in shape.
3. Do you practice what you teach? Do you want a plumber who has broken pipes at their house or a dentist with a bunch of missing teeth? You want a personal trainer in Bethesda who first takes of themselves and can speak from experience about the benefits of exercise. This can only happen if they exercise too!
4. If there is anything else you could do career wise, what would it be? You want them to say I am already doing it and hope to help more people just like you! If this is not their answer (or something super similar to it), then I suggest you keep looking for a Bethesda personal trainer.
5. What kind of education do you have? Don't look for just book smarts (i.e. degrees and certifications in the field by organizations such as NASM, NSCA, ACE, Precision Nutrition, Institute of Integrative Nutrition, PTaGlobal, RTS and MAT), but, look for education in self-improvement, business, lifestyle coaching and dealing with different personalities. This will help you to know that your trainer is more than a just a wealth of book knowledge.
6. What kind of results have you gotten with your clients? This goes without saying. Any Bethesda personal trainer worth their weight in gold has helped their clients get results. However, there maybe a new personal trainer who has not been given the opportunity to do so. If they meet all the other qualifications, then I say give them a chance!
7. What is the least thing you like about personal training? If they answer this question with there is not anything I do not like about personal training, they are lying and you should continue looking for a trainer. All personal trainers, including myself, do not like something about personal training.
So, there you have it. These 7 questions you should ask any Bethesda personal trainer before becoming a client. I hope they were helpful for you. If you are seriously looking for a Bethesda personal trainer, then please consider us. Click here: Move Well Fitness has the best personal training in Bethesda to schedule a free consultation with us TODAY!