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Endorphins from exercise

By David Wayne on April 1, 2013 in Fitness, Personal Trainer, Personal Training, Weight loss

Endorphins are chemicals that are able to cross through the gaps between neurons in order to pass along a message from one to the next. There are many different kinds, and much remains to be learned about their different purposes and functions.

What do endorphins do? They have the amazing ability to make you feel oh-so-good. When your body is subjected to certain stimuli like sex, food or pain (hard workouts!), your hypothalamus calls for endorphins, and the cells throughout your body that contain them block the pain signals and also produce a euphoric feeling.

Endorphins act as both a painkiller and as the pay-off for your body’s reward system. When you hurt yourself (or eat a hot chili pepper), you may get a big dose of endorphins to ease the pain.

Exercise stimulates endorphin production as well, but for a different reason. You’re probably familiar with the term “runner’s high,” which refers to the euphoric feeling one sometimes gets when exercising. Researchers have found that light-to-moderate weight training or cardiovascular exercise doesn’t produce endorphins, only heavy weights or training that incorporates sprinting or other anaerobic exertion.

When your body crosses over from an aerobic state to an anaerobic state, it’s suddenly operating without enough oxygen to satisfy the muscles and cells screaming out for it. This is when the “runner’s high” occurs. This is simulated in the gym through intense workouts that you guys love so much! Cause not everyone is going to run hard:) (i.e. 6-8 miles at 7 min pace)

Endorphins are very important for rewarding you for your efforts! Without that immediate payoff you would be (A LOT) less likely to come back and maintain that beautiful body/health! Remember that when you’re doing your workout… Push harder now… Reap the immediate rewards of pleasure cells streaming throughout your body right after:)

-Coach

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Exercise and how it leads to happiness

By David Wayne on March 12, 2013 in Fitness, Personal Trainer, Personal Training, Weight loss

Antibodies, endorphins, better sleep, higher energy, lower body fat, harder muscles, elevated mood, and the list goes on and on… Any of these could easily be associated with being a happier person. Makes a person wonder why they wouldn’t jump out of bed ready to hit the weights or take a big run right?! Well maybe that’s taking it a bit far, but isn’t it worth knowing how exercise is so highly associated with all these wonderful elements?

Let’s take antibodies for example. They are proteins specifically responsible for fighting antigens such as bacteria, viruses, and other harmful invaders of your body and immune system. Antibodies hunt down antigens and bind themselves to them so your T-cells can come in and kill them, therefore ridding your body of unwanted disease and infection. T-Cells (antigen killers) are also increased by exercise. Bottom line… Antibodies and T-cells keep you healthy. Exercise has been shown to increase antibodies by as much as three hundred percent!

What about exercise and it’s effect on cortisol levels in the body? What is cortisol? Cortisol is a hormone released when the body is under stressors. Cortisol will weaken the immune system when there is too much and will tell the body to hold on to it’s fat storage. The more you are stressed the higher your cortisol levels go and the fatter you become. If becoming stressed makes you fatter and being fatter stresses you out then where does it all end? Exercise will lower cortisol and make you lose fat in two ways: 1) When you lower your cortisol your fat is released from storage and 2) you will be burning calories from the exercise itself. This leads to a happier you which will continue to keep the cortisol down as you are not stressed. It’s very cyclical in either direction and exercise is a huge element in which way you will end up. Stressed, depressed and fat or happy, healthy, and lean. You pick.

These are just two of the many amazing things that happen when you exercise. Next time I’ll cover endorphins and how they are released. I’ll give you a tip though… Endorphins are only released from intense exercise, not the low impact kind you may be using currently!

Till next time…

Coach

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Supercharge Your Body Transformation Contest

By David Wayne on October 10, 2012 in Fitness, Muscle Building, Personal Trainer, Personal Training

Do you want to lose weight? Have a toned body? Feel stronger? Move better? FEEL FANTASTIC?

You can in 8 weeks!

This contest gets your butt into gear by a motivating grand prize of FREE TRAINING! Yes the winner, which is determined by the highest percentage of body fat lost, receives one month of FREE training.

There are some requirements though. Everyone MUST have measurements taken. Everyone MUST have before photos taken. And to help win prizes along the way, you MUST post or check in via social networks to keep yourself honest and motivate others.

To be a part of this contest, the work outs are set times, several times per week. The work outs are small group, so you will have intense training with only a couple of others. The number of spots are very limited, because the price is outrageous for this type of personal instruction. This also includes nutritional guidance.

You can start for as low at $98!

So what are you waiting for? Sign up on the home page! It’s a win win for your body, mind, and wallet!

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“It’s For The Kids” Charity Boot Camp Fitness Class

By David Wayne on September 19, 2012 in Fitness, Personal Training

The first Charity boot camp is this Saturday the 22nd @ 9am at 5623 SE Center Street in Portland. Bring a 10 dollar donation or a wrapped toy to benefit underprivileged children and get a kick butt workout!

I will be having a charity boot camp fitness class once a month because I believe in giving back. Supporting charities in our Portland community is important to me, and this first one I chose is an organization is doing wonderful things for kids that help kids be kids – collecting toys.

Metro Toy Drive promotes the collection of donations, toys, and book s for kids in need ALL YEAR round from birthdays to holidays to medical situations and personal loss.

One very cool program that Metro Toy Drive has implemented is the Child Hero program. Specifically 100% of the donations from this Saturday’s fitness class will support this service. It’s a new learning program giving children an opportunity to develop community service and leadership values by helping other children in need. To learn more about this awesome non-profit, check them out at www.metrotoydrive.com.

So come out and get a great workout in for the kids!

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LET ME HELP YOU ACHIEVE YOUR FITNESS GOALS

By David Wayne on April 26, 2012 in Fitness, Personal Trainer, Personal Training

The Benefits Of Personal Training

The modern trend to look slim and trim has led health enthusiasts to either avoid certain foods or limit their intake. Such extreme measures may lead to a decrease in weight for a short period, but pose serious health hazards if carried on for a long enough time. Exercising regularly for some time under the supervision of a personal trainer is a lot better option than engaging in strict dieting.

However, a large percentage of people are sceptical about the benefits of working with a personal trainer, and express suspicion as to how useful the arrangement would be. There are, in fact a whole host of reasons to hire a personal trainer.

First of all, a personal trainer will develop a comprehensive exercise program for you and this will encourage you to attain your health objectives. This will drive you towards the type of effort you are capable of putting in to look after your health and fitness.

Secondly, a personal trainer, being an expert, guides you on the correct exercises and techniques to use while working out, and will provide an exercise schedule and diet plan tailored to your body and its specific requirements. Therefore you will be able to progress from a haphazard workout and dieting regimen to a more systematic and efficient one.

Thirdly, issues regarding your health and fitness levels that you might be reluctant to face will be highlighted to you by your trainer. He will also help you create plans to combat illnesses and other health related matters, and therefore help you live a longer and happier life.

How to avert an injury and how to rapidly recover if you have had one, can also be taught by a personal trainer, and he can gradually make you able enough to carry out the exercises on your own.

Lastly, a personal trainer makes you responsible enough to meet deadlines and abide by schedules, encouraging you to create a persistent approach to the maintenance of your new found good health.

Personal training ensures that the concentration of the trainer is entirely on your health and fitness levels. A clear idea of your health needs and fitness aims is the first step to ensuring a fruitful personal training program. Further you can cross check references, qualifications and experience of the trainer in advance, and work out a good way to communicate once training starts. A careful consideration of all these factors can result in a very successful personal training experience.

Article kindly provided by UberArticles.com

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TOP REASONS TO CONSIDER PERSONAL TRAINING

By David Wayne on August 3, 2011 in Personal Training

Now is the best time to start a personal training program. Once the weather chills out, you won’t want to go anywhere unless you’re already committed. Also, you’re probably imbibing and indulging at all those summer parties and barbeques, so you’ve got to get into a routine to keep the pounds from packing on. If you’re on the fence, here are a few of the top reasons to get a personal trainer this August.

1. Comfort

This may sound odd at first as you wonder, “How will I possibly feel comfortable working out in front of an attractive and physically-fit stranger?” Indeed this apprehension prevents scores of people from joining in on the fun, but strangely enough, everyone who has worked with a personal training program says they feel more secure and comfortable once they joined. It can be weird starting a new gym membership, surrounded by strangers – some of whom are clearly in peak fitness and simply maintaining their wonderful bodies. A trainer is there to give you support, encouragement and confidence. Trainers can tell you how to use each weight machine and make sure you’re making the right motions to get the maximum results. As you get to know your trainer better, you’ll find it’s like working out with a friend – a very knowledgeable and supportive friend.

2. Knowledge

Do you know what it takes to get the maximum workout every time? Maybe you have a general idea, but personal training staff has attended schooling to learn the elements of proper nutrition and exercising. They’ll be able to tell you the best foods to eat before and after your workout to get adequate fueling. They’ll also customize workouts with the proper work and rest intervals to keep your body burning fat. They can show you the correct techniques so you build more lean muscle and they will know when to increase the difficulty level to prevent you from reaching a weight loss plateau before you’re ready. Personal trainers are also instructed how to handle a number of different physical conditions, whether you are trying to rehabilitate an injury, prevent heart disease, or train for a particular sport.

3. Discipline

It’s easy to get distracted. With work and life, it’s easy to say “I don’t have time to get to the gym.” And even if you do go to the gym, there is no guarantee you are necessarily getting a good workout. Having a trainer there with you will keep you focused and disciplined on the task at hand. The consistent scheduling and regular appointments make squeezing your workout in much easier. And sometimes, when you want to quit, all it takes is a phone call or a word of encouragement from your trainer to get you back on the right path.

Call and see how a personal training program can help you achieve better fitness!

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SHOULD I DO MY PERSONAL TRAINING AT A GYM OR A HEALTH CLUB?

By David Wayne on August 3, 2011 in Personal Training

If you are interested in personal training but do not yet have a membership to an area facility, then you have a few important decisions to make before you can get started. Both health clubs and gyms offer personal trainers, but they offer two very different experiences. Which place you choose depends upon how committed you are, what you want out of a fitness facility, and how much you want to spend.

TYPES OF MEMBERSHIP

How committed are you? If you know for a fact you’ll be sweating and addicted to this new fitness thing, then you may be able to save a good deal of money with an annual membership. However, if you’re one of the throngs of people who sign up as part of a New Year’s resolution and disappear entirely by May, then you’re better finding a month-to-month arrangement that lets you cancel at any time. Most gyms and health clubs offer a promotional rate to get you in through the front door.

WHAT IS A GYM?

You can think of a gym as a bare bones sort of facility aimed at people who value strength training above all else. Some gyms just have barbells, dumb bells, a stair climber, a stationary bike, and a treadmill. Other gyms may have added features like a juice bar, daycare center, swimming pool, or classes. These added options may be included with your membership or may come at extra cost.

WHAT IS A HEALTH CLUB?

Health clubs are usually more spacious and contain more added perks. It’s not uncommon to find a sauna, massage parlor, racquetball courts, swimming pools, running tracks, restaurants, tennis courts, basketball courts, child care facilities, hair salon, tanning booths, and a large variety of Beaverton personal training experts. Generally use of the entire facility is included in one fee.

WHERE TO GET PERSONAL TRAINING

There are several considerations when deciding where to find your personal trainer.

For instance, you may want to go with a gym if…

• You are looking to save money
• You mainly want access to weights

On the other hand, you may want a health club if…

• You need variety to sustain your interest
• You are interested in social activities, classes and boot camps

Before deciding, why not sit down with personal training staff at each type of facility, and try out a complementary day pass trial to make up your mind for sure.

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PORTLAND PERSONAL TRAINING TIPS

By David Wayne on August 3, 2011 in Personal Training

Have you hit the plateau? Do you feel like your days at the gym are getting you nowhere? One of the top reasons people opt for Portland personal training is to achieve tangible results. There are many reasons why you may be unable to reach your fitness goals on your own. You may not have a deep love for exercising and the motivation to be consistent. You may be distracted or focusing on too much of the same to shock the body into letting go of reserve fat. You may not be using the machines or weights properly to achieve maximum results. Or maybe you haven’t been eating properly, which sabotages any progress you should’ve made at the gym.

TIP #1: GO HARD OR GO HOME.

If you want to achieve real results, choose three exercises to use in a circuit training routine. For example, you might choose bench press, push press and squats. Do one set of each exercise back-to-back. Before starting the circuit again, engage in a high-intensity exercise like tuck jumps, jumping jacks, running in place, or jump lunges for one minute to get your heart rate elevated. Take a minute to rehydrate, stretch and rest. Repeat this whole routine three more times. Limit your session to 45 minutes to prevent burning out, mentally and physically.

TIP #2: DON’T FORGET TO FUEL UP.

Any Portland personal training expert will tell you that rest and recovery are just as important as the workouts themselves. When you’re not at the gym, be sure to get plenty of sleep. Workout every other day and leave yourself one day to recoup in between. Also pay attention to what fuel sources you’re choosing. Just like you wouldn’t fill your car with a 95% water / 5% gasoline mixture, you shouldn’t fill your body with junk. This means no processed foods, additives, sugar, fried foods or alcohol. Remember to never workout on an empty stomach or you risk burning muscle tissue.

TIP #3: FINISH STRONG.

Four minutes before the conclusion of your workout, you should be prepared to give it your all with a rapid-fire finisher. Spend 20 seconds at high intensity, followed by 10 seconds of rest. This exercise can be running or jumping, as long as it’s something that will get your metabolic rate up. This type of conditioning is a valuable fitness technique that will allow you to burn more calories when you are resting.

TIP #4: ADD VARIETY & AVOID THE RUT.

It’s easy to get hooked on one thing. Some people take zumba or spin class every day. Other people only run on the treadmill. One would think the more calories you burn, the more weight you lose. However, we know this is not true. Many exercisers “plateau” (meaning that they suddenly stop losing weight) because they do not build enough muscle to enable them to burn more calories. The best Portland personal training involves changing the exercise, the intensity and the length of exercises every couple weeks to keep the body well-tuned.

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