November 2014 | Personal Trainer Columbus Ohio, Body by Greg, Personal Training

Archive Monthly Archives: November 2014

Refresh Your Workout (5 Ways)

Has your exercise routine gotten stale?

Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.

While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster.

In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…

 

Refresh #1: Circuit Training
The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.

Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.

Refresh #2: Go Heavier

Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity.

Always use a spotter when using a heavier weight than you’re used to.

Refresh #3: One Side at a Time

Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you’re able.

Have you tried single legged squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You’ll be surprised how sore you feel the next day!

Refresh #4: Pump Up Music

Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice.

Make your playlist long enough to cover your entire workout time. It’s great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat!

Refresh #5: Know Yourself

Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You’ll spend the workout pushing yourself to new heights.

Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in.

Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don’t try to go at it alone.

Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You’ll be happier with your results and you’ll be more likely to stick with it for a longer period of time.

Use these quick and effective workout refreshers in your routine to instantly see improved results. Don’t forget to change things up often, and to always keep your muscles guessing.

If designing and redesigning your workouts doesn’t sound like something you want to spend time figuring out, don’t sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places.

And you’ll never get bored or do the same routine twice when you’re working out with me!

Call or email me today to get started on a fat loss program that really works.

Title: Personal Trainer Columbus OHIO, Personal Trainer Greg Jasnikowski
Owner: Greg Jasnikowski

 

Personal Training : Recreational Sports – The Ohio State University

The Ohio State University … Personal Training Aerobic Exercise Log (78 kb PDF) … and Physical Activity Center, 337 W. 17th Avenue, Columbus, OH 43210

 National Personal Training Institute of Ohio – Columbus, OH – School …

National Personal Training Institute of Ohio, Columbus, OH. 694 likes · 17 talking about this · 105 were here. The National Personal Training Institute…

How To Do Squats Properly

 

Squats are one of the best exercises in your arsenal. It is important that you know how to perform them properly. In this video you will learn how to squat. Learn the  technique, form and how to perform the perfect back squat. Enjoy

!

Title: How to Perform the Squat – Proper Squats Form & Technique

Owner: Buff Dudes

 

 

 

Oct 20, 2014 … They’re sometimes referred to as the king of all exercises, and with good reason. Squats are a full-body fitness staple that work the hips, glutes, …

8 Reasons to Do Squat Exercises – Mercola.com

May 25, 2012 … More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep …

Squat (exercise) – Wikipedia, the free encyclopedia

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps (vastus …

Seriously?! Don’t fall for this

The madness has to stop.

This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

We all want to be fit and lean, right? So why do we fool ourselves into thinking that we are eating healthy…when our diets consist of so many processed foods?

 

 

 

 

 

 

 

Title: misleading food labels
Owner: StayFitNutrition

 

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their fat loss halt and reverse.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

  • lean protein
  • fruits
  • vegetables
  • nuts
  • seeds
  • avocados

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Simple Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal. Servings: 4

Here’s what you need…

  • 1 green apple, chopped
  • 2 green onions, tops only, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 cans albacore tuna, in drained
  • 1 Tablespoon dijon mustard
  • 1/4 cup coconut oil, melted
  • 1/4 cup red grapes, halved
  • sea salt and pepper to taste
  1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!

Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 194g fiber, and 14g protein.

 

 

Title: Sunrise – Misleading food labels
Owner: SunriseOn7

How To Do Push Ups Properly

Title: Push ups or press ups exercise by young woman. Girl working out on grass crossfit strength training
Owner: urban.shake

Hands on the floor shoulders width apart.

Back perfectly flat and aligned. Shoulders aligned with gluts.

Chest goes straight down to the floor. No sinking hips. You must activate your core muscles in order to prevent hips sinking.

Press up whole body as one unit to full extension of your arms.

Title: Pushups on the bottles 20 rep Amazing Kid !
Owner: GiulianoStroeOfficial

Post Workout Nutrition

Right there, after your workout your body’s muscles cells are hungry for a good nutrition like a vacuum cleaner for a dirt.

Feed your body within 45 minutes from finishing your workout.

Here is an idea….

Ingredients:

Banana

Rule One Protein Powder

Almond Milk

Powdered Peanut Butter

Ice – optional

Mix it all together in a blender/mixer and enjoy as soon as possible after your workout.

Start the muscle recovery process as fast as you can immediately after your training session.

Enjoy,

Greg

GrzegorzJasnikowskiYourPersonalTrainerAndFriend