Tag - Training

Fitness Classes are Key

Fitness Classes are Key

Whether you have been working out consistently for many years or want to start a new physical exercise routine, fitness classes are a great way to mix up your routine or get excited about starting some new habits.

If you have never been in a fitness class and all you have seen is what is featured on movies and television shows – let me dispel some rumors.

First, you will not have a ‘Richard Simmons-like’ instructor who is decked out in bright colored gear making awkward facial expressions. People won’t stare at you if you do a move wrong or talk about you if you are out of shape. You aren’t required to do the entire class at the speed of the instructor – you can go at your own pace and stop when you need. You are allowed to ask questions and alter movements to fit your experience level or fitness level. The classes aren’t filled with professional body builders and models – so, unless you are a professional body builder or model (that’s cool, too) you will be surrounded by people just like you!

With all those out of the way, let’s look at what fitness classes are and why you should seriously consider them.

First, there are many different types of fitness classes. There are dance-style classes such as Zumba and Hip Hop, which do not require you to be a good dancer. These can be very fun and can maybe improve your dance skills, even if just a little. There are also cycling and spin classes that take place on a bicycle, which is mounted into a stand that allow you to pedal in place. Also, there are classes such as yoga, Pilates and Bodypump that use different types of exercise techniques to achieve results in flexibility, strength and quickness.

This is just a small sample of fitness classes offered through gyms or local community centers. There are so many styles of fitness classes to fit a wide range of interests and preferences. Not to mention, if you don’t like a class, you don’t have to attend and can try something else. Maybe you will find two or three classes that you like to attend on a monthly or weekly basis? Additionally, group classes are usually included in your gym fees, which means there is no excuse about an extra charge to participate.

One of the biggest bonuses about fitness classes versus individual workout routines in the team atmosphere and accountability they provide. After a while, you may find that there are a core group of people attending the class daily or weekly, which helps to develop new friendships and people who have similar goals for fitness and wellness as you. They can encourage you to keep working hard for your goals and you can do the same for them.


Why else do you think fitness classes are a good option for exercise?

Why Personal Training?

Why Personal Training?

Have you just started working out or have you been working out for a while and feel like you’re in a rut? Do you benefit having someone encourage you and give you a set routine for achieving your goals? Either way – consider personal training.

One of the main benefits of personal training is accountability. If you have set appointments with your trainer throughout the week, you feel more motivation to be there and be on time. You have someone to call you if you don’t come and call you out when you aren’t giving your best. While some people aren’t responsive to this kind of motivation, a personal trainer can go on your journey with you day in and day out and celebrate with your successes and motivate you with positivity during your setbacks.

There is more than just accountability, there are also other benefits according to Deb Aikey’s article “Is it better to use a personal trainer or not?”: “improvement to self-esteem and self-image, consistency, safety, supervision and a feeling of success and a friend in your corner,” are just a few.

In addition, just like you work in a specific field, personal trainers are certified in lifting, cardio and nutrition. They have studied this area immensely and have experience training people of all sizes and physical activity levels. They can listen to your goals and tailor a workout routine and nutrition plan that will help you to reach your goals. They can keep track of your progress and make changes as needed.

Speaking of nutrition: “A personal trainer can also help clients lower their blood pressure and cholesterol with exercise and encouragement when it comes to eating healthier.” Even if you don’t have experience with healthy eating or currently have very unhealthy eating habits, a personal trainer can find ways to ease you into a routine by making small changes a little bit at a time. Don’t worry, they won’t yell at you for eating your favorite treat, unless you ask for it.

Sometimes, a person’s biggest inhibition towards personal training is the cost. “For clients who don’t have the funds or the time for such a commitment, she [Deb Aikey] says that even working with a personal trainer once per week, and doing assigned “homework” on one’s own, can help clients achieve goals.”


What are the other benefits you see for using a personal trainer?


Need a personal trainer? Click here to find a Just Fitness 4 U Dallas near you

Your Training Essentials Kit: Stay Strong with these 7 Movements

Your Training Essentials Kit: Stay Strong with these 7 Movements

Love your weight machines and your routine? It doesn’t take long before your body nods off. Results stall. Sure you can still feel a burn when you do your favorite exercises, but where it counts at the cellular level, your body needs muscular and neural confusion to adapt and get stronger; become more responsive.

In the conventional strength-training world, many exercises are performed seated often with using some kind of pad to brace against. These 2 aids (the seat and the pad) rob the core of its potential to activate and stabilize by using internal, muscular core bracing in response to the overloaded movement. Not to mention that most machines set the joint action to follow a specific line, at a specific angle to the joints, in a specific range of motion. Since life is never going to follow those kinds of rules, once a fundamental strength base is achieved, the next logical step is to ditch the aids.

  • 1. Bodyweight squats
    Are simple patterns that are used in life constantly. Every time you stand up and sit down, you are using a squat pattern.
  • 2. The lunge pattern
    is used when stepping over things (think walking through a forest over tree branches or rocks). Lunges are used when going up stairs, when picking up things from the floor (used with a hinge).
  • 3. Hinge
    A version of the hinge, the deadlift, is a great glute/posterior chain exercise, with the strengthening results running up the chain through the back, and down the chain through the hamstrings and even to the calves. A hinge can be combined with a squat (picking up a laundry basket) or a lunge (picking up a box of books in a staggered stance). The hinge, if done correctly, with the back in neutral and core braced is arguably one of the most important patterns to keep strong.
  • 4. Pushing patterns
    Can easily be trained through the classic push up. Another great variation is to use a resistance band while standing. A standing resistance band press forces the core to activate and stabilize while improving balance. Progress it to standing on one leg and you should feel the core fire up even more.
  • 5. Classic pull up
    Although the classic pull up is too difficult for most people initially, the goal of training should be, at some point, to be able to move your mass. In other words, you need to be able to pull yourself up. We need to work up to being able to move our bodies upwards against gravity.
  • 6. Rotate
    Through time, our cores become non-reactive and sluggish. Rotation is one of the most powerful generators of strength and power and it is essential for good function. Rotation can be improved through standing resistance band exercises, chop exercises, planks with rotation, cable chops and rotations, and all kinds of ball exercises. Additionally, most people do not rotate properly when they walk. Which brings us to our final primal pattern, walking.
  • Your Training Essentials Kit: Stay Strong with these 7 Movements
    7. Walking
    Is fundamentally important, and yet largely overlooked. Those looking for a big calorie burn will run: nothing wrong with that, but it is not the same as the walk pattern. Running is not fast walking. When you walk, unlike running, both feet are in contact with the earth at the same time allowing your trunk to rotate. Try this exercise: walk the line. Go slow and put one foot in front of the other and as you do, pull in your abs a little. You should feel the rotation coming from the core and the exaggeration of the rotation. Whether you run or not, you should be walking.

Final Thoughts

Recommended Goal: be strong enough to MOVE YOU. Your mass, your weight. That means be able to:

  1. Do 1 pull up (at least).
  2. Do 1 perfect military push up (at least)
  3. Each leg should independently be able to lower you all the way down and raise you all the way back up.
  4. Walk 3-5 miles without a problem.

If you can move your own mass in this way, you have a very good start to having awesome functional fitness.

If you need a tune-up in your fitness routine, want the tools to achieve the goals discussed above, or need ideas on how to vary squats, lunges, hinges, pulls, pushes, rotations, and proper walking technique, find your club at pivotalfitness.com or justfitness4udallas.com and call the front desk to make an appointment with one of our certified trainers.