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How to Get Rid of Back Pain

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There is a wide assortment of natural treatments to soothe your back. These methods and procedures can help you reduce the intake of medications. 

Like all of us are different from each other, we have different needs of methods and treatments when it comes to back pain as well. So, you have to check out the ways I’m going to provide to find what works best for you! 

Blue cell background. Life and biology, medicine scientific, molecular research dna. 3d rendering
Blue cell background. Life and biology, medicine scientific, molecular research dna, 3d rendering

Drink Anti-Inflammatory Beverages 

Several antioxidants, anti-inflammatory, and even anti-cancer agents can build up in your blood when you consume anti-inflammatory foods regularly. These agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body over some time. 

Consuming these healthy drinks, regularly, may help reduce your back pain. 

Tart Cherry Juice 

Cherries are rich in antioxidants. Then there are anti-inflammatory agents in this as well. Cherry juice can help reduce muscle pain. Cherry juice is readily available to buy at grocery stores and commonly holds the tart cherry extract. 

Ginger Green Tea 

You can also try infused-herbal beverages, such as ginger-green tea, which includes the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be bought from shops and stores. You can easily enjoy a cup both at work or at home. 

Turmeric Milk 

A secure method to consume turmeric is to mix a small quantity of turmeric powder in a glass of warm milk. You can combine honey or stevia to the milk if you fancy a sweet taste. Devour this drink, preferably just before bedtime, to support the anti-inflammatory process to work while you sleep 

Sleep Faster and Longer 

woman with back pain hunched over holding lower back

When you have a peaceful night’s sleep, your backbone will feel less sore during the day. And with a night of therapeutic sleep you can have healing advantages and make yourself feel renewed, restored, and less stressed. 

Valerian 

It is a supplement made from the root of the valerian plant. It may help you sleep faster and stay asleep longer. Which, in turn, will make you relieve the back pain. 

Melatonin 

The natural sleep hormone developed in your brain, melatonin, can be taken as a supplement to enhance your sleep cycle. It can help relieve you off of the heinous pain. 

L-theanine 

It is an amino acid found in tea leaves. It’s called L-theanine, and it may help some people feel comfortable and get better sleep. 

Vitamins C and B6 

These vitamins are the natural steroids in your body. They control your metabolism and promote good sleep as well. Supplements of vitamins B611 and C10 are known to help the body monitor and produce natural steroid hormones. 

Avoid Static Posture

man holding sore back with spine highlighted in red

It is essential to pay heed to the joints and muscles of your spine and hip. Prevent tiredness and strains on these joints by following simple tips. 

Rotate Activities 

You can rotate your activities to avoid the same set of muscles and joints from getting over-fatigued. Take this for an example, if you have been working and standing for some time, you 

might reconsider changing to a different activity, especially an activity where you can sit down. Then you can go back to standing once the muscles and joints have had a chance to unwind. 

Avoid Excessive Sitting 

Please, consider using a standing desk while you work. When you sit for a long duration, the stress on your spinal discs increases. Try and strive to get up every hour and walk a short-range to take the load off your back. 

Check Your Posture 

To do that, you can just your shoulder, neck, and back and whether they are aligned to prevent stresses on your spine. Unsupported, poor posture can lead to numerous problems in your back. It will increase or cause the pain in your back to overflow. 

When you have a flare-up of symptoms, concede to less strenuous activities, such as reading a book, or crafting. Such actions can help divert your mind from the pain. 

Use Red Light Therapy 

woman with back pain showing red light therapy

Light therapy for back pain is one of the most exciting fresh treatments available today. It’s a painless, effective, and a completely natural solution. 

The Science Behind It 

Red light therapy, also called low-level laser therapy, is an unconventional method to manage pain caused by spinal disorders, osteoarthritis, muscle tears, and bone breaks. 

Some instant relief comes from the soothing, gentle warmth of high-intensity red LED bulbs. The heat penetrates deeply, which relaxes the muscles. 

Say, when you’re in pain, your muscles start to tense up and stay that way, which increases the perception of pain. Muscle relaxation makes the brain understand that everything is okay and that the danger is in the past. This relaxation technique helps to lower the perception of pain. 

You can deliver a soothing warming effect with any light or even a hot bath. But, achieving intense and lasting pain relief depends on getting down to the cellular level. That, too, using a linear spectrum of light that’s known to have therapeutic properties. 

Mindful Meditation 

Meditation is an excellent way to improve concentration, release endorphins (feel-good hormones). So, through attentive reflection and meditation, you can master the way your body perceives pain. 

So, don’t wait up and start practicing by finding a dark, quiet room and meditate for 5 to 10 minutes in the morning, every day. Also, try meditating before bedtime to enhance your meditative abilities. 

In case you don’t like to meditate, try easy breathing exercises. These exercises and methods are only going to take 10 deep, slow breaths in a row. They are comfortable, and they won’t take a lot of your effort.

Why more Mindfulness should be your New Years Resolution

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The New Year usually comes with new intentions. Everyone’s intentions may all be different but they all have one thing in common – change something for the better. There is a common quality – a sense of wanting to improve our lives or ourselves. While many people focus on losing weight, going to the gym more often or reading more books, I would advise you to consider meditating more to create more mindfulness in your life. The reason being, mediation is the key to general improvement and will support any other intentions or resolutions you might have and here’s why.

The reason we need resolutions is because so much of lives are driven by factors outside of our control that we feel the need to put ourselves in the driving seat. We don’t go to the gym because we don’t have enough free time or are tired. We can’t lose weight because we are driven by inner impulses to eat fast food. Take control of your life by being mindful through a short meditation. It will allow you to take a step back and enable you to see things more objectively and from a different perspective. For a short moment – just observe your breath. This will detach you from your thoughts and feelings (such as – I don’t feel like doing to the gym or I really need that cupcake to feel better) and take a moment to reflect. It will give you a moment to see your life with a sense of openness. Rather than being stuck in the current moment, you will be able to take a step back and see what really enables you and what disables you in achieving your goals. You will move from being reactive to being proactive being able to steer your life in the direction you want it.

Commit to meditating a short time each day and you will find other pieces fall into place. You can do it by simply taking a few conscious breaths before entering a meeting room, hopping into the bus on your commute home or opening up the next email. We tend to get sucked into the moment forgetting that there is a bigger picture to us all. By being mindful, you will be empowered to be a better you.

Go on. Give it a go and let me know how you proceed!

To find out more about meditation and other daily practices – follow nikafiguringitout.wordpress.com

What I Learned After Running a Half Marathon

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Some goals I’ve had in my life were pretty simple: get recruited to play college basketball, be the first person on my mother’s side of the family to earn a college degree, and always stay in shape and live a healthy lifestyle after I’m done with college sports. Little did I know it wouldn’t be as easy then when you have an elder adult screaming at you to run faster and lift heavier. How would being healthy look for me moving forward.  

I have always been interested in health and wellness and always knew about the new trends. I also was very good at watching hours of Netflix and experimenting every wing night in town. It’s called balance, right? One thing I always knew was I HATED running.  Couldn’t understand how people could run for miles on end and enjoy it. I envisioned running to Hell every time I would step on a treadmill. This would all soon change.

The life changing moment happened after my mother passed away from cancer. I was obsessed over eating cancer fighting foods and increasing my cardiovascular routines for heart health. It became a crutch for me to focus on while grieving.

In September I decided to channel this energy into training for my first half marathon. I would run it as a fundraiser for my mother and have donations go to The National Ovarian Cancer Coalition. I posted it on social media so I couldn’t back out. I immediately received so much positive feedback and immediate donations. Training would start September 1, 2019.  

I chose a Nike Training Club running plan and swore to stick to it. I would run two recovery runs per week, a speed run, and then a longer run at the end of the week. I would increase mileage progressively as the 14-week plan went along. I incorporated some strength training that I would do in college and a lot of stretching. I also changed my diet to include more carbohydrates, fruits and vegetables for energy. Water and electrolytes would play a key ingredient in hydration as well. I would complete the Philadelphia Half Marathon in 2:17 on November 23, 2019.

All smiles after 13.1

It seems pretty simple, right? Follow a plan and see results. However, we are led to believe that one plan fits all. If you follow this plan a Boston marathoner did, you will run a half in under 1:30. Finishing this race was a huge mountain for me. I thought once I completed it, I would become this intense runner who would catch the running fever and never stop. It is not that simple and I can confidently say I will not be running a long run race this year. And here is why.  

I was lucky enough to have a good job to support the resources I needed such as food, a gym membership, and outdoor running clothes I needed to brave the colder temperatures. Like I said before, there is no one fit all approach or program to running your best half marathon because it is different for everyone. I can say I did not miss a scheduled workout. Even when I would get hurt, I would lower the pace, incorporate some non-impact cardio, and ice to get back quicker.  I seemed to make healthier choices throughout the process with this race in the back of my mind. I had to have my focus on energy and production over looking good in my jeans. Being consistent with my training and diet, I quickly started to see changes in my body. I developed leg muscles the size of Saquon Barkley (not really, but close.)  But with the new leg muscles came new problems. For the last 5 years, I was more concerned about achieving a certain aesthetic. I ate and exercised to look good in my clothes and to feel good mentally. When I started training for the race, I started to feel anxious, like I was back in college playing basketball again. I would panic if I didn’t finish my run in a certain time. I felt if I skipped a workout, I was letting people down who were supporting me and my mom. Some days I wanted to take a bike ride to help me feel better, but I couldn’t because I had to get in my 3-mile run. This was very difficult for me.  

Even post-race, people assume I’m a runner now. They think because I ran 13.1 miles, that I run all the time now or that I already signed up for another race and this is not the case. This can get uncomfortable at times since all I want to do is go to a soul cycle class or, God forbid, not go to the gym for a day and have an evening out with friends. There is still a lingering expectation of me to be a runner.  

Any sort of mental or body anxiety, I feel, hits ten times harder for women in this social media, influential world we live in today. It was very hard for me to battle these insecurities for 2 months. Body image is the very forefront in our society, positive and negative. I always was body positive, because it was always the same. When I started to notice changes, my anxiety went through the roof. I knew I could finish the race, I was a college athlete before, but I was not prepared for the mental toll it took on me.

I will say the aftermath is not all bad (besides not being able to walk for two days after the race.) I have never felt more accomplished in all of my life than when I ran across that finish line. I have also felt a want to run more. I haven’t run more than 4 miles since the race but now I routinely run 2-3 miles a few times a week. Before training, I would run 1 mile once a week. Running is a great exercise you can do anywhere for free. There’s no excuse not to get a short workout in when you don’t have time to make it to the gym for a full workout or are out of town on a trip. It is something I have grown to enjoy in small dosages.

All the health and wellness advice out there teach you how to physically achieve your goals. It doesn’t always necessarily teach you how to handle the changes, the societal pressures, and how to handle life after the goal is reached. It is not always positive. We experience highs and lows throughout any journey.

If you take anything away from this article, focus on being healthy, whatever that means for you. I challenge you to educate yourself and experiment with different health ideas to see what you can incorporate and what works best for you and your health routine. The biggest value is your mental wellness. You have to enjoy the process of a healthy lifestyle. Yes, you need to push yourself in those workouts and do some you may not be up for that day as planned but not every day in the cost of your sanity. For me, my 2020 goals are to worry less and focus more on living good. I’m worried less about how I look in a pair of my favorite jeans and more about trying that new, fun HIIT class in the city. I don’t want any major medical concerns in the future and I want to live a long and happy life with my family and friends. I am setting my own standards and will follow through with them happily.

Body: Post Break-Up

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Like many people, I feel insecure about various parts of my body. I’m in my mid-twenties, I work full-time in a public affairs role, and I live in a major city – all of which contribute to self-scrutiny. During my last romantic relationship, I spent a lot of time and energy in showering, exfoliating, shaving and deep-conditioning my hair, and had a four-step, twice-a-day skin care regimen I didn’t dare skip. I was taking care of my body, as it felt necessary. I spent two to three evenings a week in a Pilates mat class or running on an elliptical machine at my neighborhood gym. I practiced yoga at least once a week.

I thought a lot about what I could do about the parts of myself I felt self-conscious about, like my hormonal acne and the cellulite on my thighs. I was constantly researching new potential “solutions” to these “problems”. I thought that if I could fix these things, if I could stay in good shape, I would continue to be attractive to my partner.

Said partner ended our relationship, and the factors listed above were not among the reasons why. All the same, I have a vivid, visceral memory of the week following the break-up, during which I sat on the floor of my bathroom, crying, thinking of all of the time I had spent debating between purchasing the expensive hair mask sitting on my shower rack, thinking that he would appreciate the scent of my hair more after use.

In the depths of my sadness, I remembered to go to the gym, through the motions on my routines, and spend time and money on personal care. I continued to feel less than confident about my body, because despite all of the above, I’d lost what I had cared about. At a low point, I had the irrational thought that my body had somehow betrayed me. Why wasn’t this formulaic devotion to body care good enough to remain attractive to my former partner?

But as the months went on, and I continued to hit my mat for yoga and Pilates classes, I realized that I was starting to care less about how I looked, and more about how I felt. I felt less insecure, and more grateful for the ability to move and be active. I started to care less about what other people see, and more about what I see and more importantly, how I feel.

Through exercise, meditation and careful thought, I’m addressing my insecurities, but for myself. With a lot of self-searching, I’ve found that it’s more important for me to feel at home in my body than it is to make it agreeable to someone else.

Man running at the track
Man running at the track

Why Yin Yoga Works Well for Athletes

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Are you looking to increase suppleness in the body, improve flexibility and a more focused mind?

Athlete or not, Yin yoga is worth trying. For those of you who may not be familiar with Yin yoga, it is a slower-paced style where poses are held for longer periods of time, anywhere from 30 seconds up to 5 minutes. It is the opposite of a “Yang” style of yoga- the more common power vinyasa classes you often see at fitness studios and gyms. Yin elements involve darkness, cool, intuition, reflection, the moon. Yang elements are light, fiery, active, strength, the sun. Both are different, yet necessary for solid balance. Yin yoga is perfect for athletes since it provides just that. Athletes usually train hard and focus on agility, speed and strength. Yin yoga is a complementary opposite. It’s also ideal for elderly folk for flexibility or just about anybody who needs to slow down (and let’s be real, that includes all of us).

When practicing Yin yoga, the focus lies more on the tendons, connective tissues and joints, areas closer to the bone, rather than the musculature system of the body. Most of the time, athletes are focused on muscle strength, but Yin style allows a deeper penetration of work towards neglected but important areas. Its benefits include increasing flexibility, loosening tight areas, and since it is a more meditative practice, helps with focus and relaxation. Along with massage and other techniques, it is an excellent method of recovery from strenuous workouts and assists with injury prevention. As much as you need to build strength, it is also necessary to release, let go and linger in a calm state which is difficult to do unless you practice it.

yoga student in low lunge, lizard pose
Utthan Pristhasana (Lizard Pose)

What happens in Yin Yoga?

A typical hour-long Yin yoga class may sometimes only have 10 to 20 poses. When you hold the body in these poses for a minute or well up to five, the body’s connective tissue and fasciae are targeted. It may sound simple but remaining still in an asana (pose) is just as challenging of a practice compared to a power yoga class which requires a lot of dynamic movement. Many times, it is your mind and your nervous system which will not allow you to hold a posture for a long period of time. With practice, and more practice, stillness will ensue. This gives the athlete a break from their normal routine of active physical training. The Yin practice is still very much active and intense but in a different sense.

Yin Yoga is also sometimes compared to acupuncture without needles. When you hold the pose, usually focused on the low back, hips, and pelvis for a long stretch and then release, this action of compressing and releasing allows a widespread of changes within energy flow- similar to when an acupuncturist taps a needle into a specific point of the body and leaves it there for 30 minutes. Penetrating deeper in the body down to the tissues, tightness is released, meridians open and in turn organs can perform more efficiently.  More chi, prana, energy flow for an athlete means optimal performance levels.

Principles of Yin Yoga

Bernie Clark is a teacher of yoga specializing in Yin. According to Bernie, there are three principles of Yin yoga which follows:

  1. Play your edges. This means to go only as deeply as you feel in your body, not forcing or rushing into it. The first minute in a pose will feel different from the third or fifth minute in a pose. Allow yourself to settle into it and let the body release to a greater depth naturally.
  2. Find stillness. After finding your edge, try to remain still. This is of course unless you begin to feel pain, tingling, or are struggling to stay in the pose. Another exception is when the body invites you to go deeper, opening and allowing you to sink in. Otherwise, stillness is key.
  3. Hold for time. In order to stimulate the tissues in the way we desire, the length of time we hold the poses allows the changes in our body to occur. After you play with your edges and find stillness, the final thing to do is to remain in the pose and notice the breath and mind.

Following these principles will allow for a substantial Yin practice. These principles also benefit an athlete because it takes a different type of endurance and focus to achieve the objective in a Yin class. This easily translates to better coordination, resilience and persistence in your everyday training and during competition.

Find a Yin Yoga Class at a Studio Near You

Most poses in this style of yoga involves being closer to the ground. Some common poses which you may experience in a class include Balasana (Child’s Pose), Baddha Konasana (Butterfly Pose), Salamba Bhujangasana (Sphinx Pose), Kapotasana (Pigeon Pose), Supta Matsyendrasana (Supine Twist) and the list goes on. The room may be dim to encourage going within and not focusing on your neighbor or yourself in the mirror. Props such as blankets, bolsters and blocks may assist you getting into a pose in a way so that you are able to stay still in it for a few minutes. Yin yoga is not the same as Restorative yoga because the props used in Restorative yoga prop the body up completely. The two styles are similar but there are different focuses. Sometimes the two seem interchangeable, but this is not necessarily the case. Restorative uses many props and restores the body (hence the name) while being a deeply relaxing practice. Yin yoga is relaxing as well, but more intensity may arise while trying to stay in a pose for a long period of time.

I have found at studios that the class name for Yin yoga varies and may be called such names as ‘Surrender’ or ‘Deep Healing’.  To find a Yin class near you, look at a studio website’s class descriptions or simply call and ask! Many studios include this offering in their schedule and Yin yoga is becoming more popular since the need to slow down is relevant for many people. No matter what drives you to your mat, it will surely benefit you. Furthermore, if you are an athlete wanting to improve your flexibility and maintain suppleness, look no further and give this practice a shot. Happy training!

Welcoming Cellulite Because There’s A Natural Way To Get Rid of It

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Dancer sitting down lifting hair

We’ve all been there: standing in front of the mirror after trying on a pair of shorts, a bathing suit bottom, or our favorite dress that usually shows off our legs to perfection, and wondering where in the world that unflattering skin came from. Was it there last month when we were at the beach? Did it just show up all of a sudden?

We know that we have been watching our diet and getting to the gym as often as we can, but still, there it is. Cellulite. We hate it and we want it gone. But is it just a natural part of life? Do we have no choice but to accept is as we grow older? Absolutely not! And to prove it, we have some surefire tips to help you get that sleek and smooth look back without breaking your back working out or starving yourself on some fad diet.

What is Cellulite?

Cellulite is the result of fat protruding past the connective tissues, which create visible dimpling of the skin. Although there are factors that aggravate the weakening of these connective tissues such as aging, targeting skin-health alone doesn’t target the root cause: excess fat.

So, how do you actually get rid of cellulite?

Increase Your Liquid Intake

This is something everyone should be doing regardless of whether or not they are battling the uprising of cellulite. The truth is that most of us are drinking far less water and other healthy fluids than we need to be. Things like water and natural or herbal teas carry key nutrients throughout the body and help to eliminate waste products that enable cellulite retention. These metabolites cause fat deposits and poor skin health. 

Exercises That Target Specific Areas

If anyone tells you that you can get rid of cellulite without exercise, the next thing they should be seeing is the back of your head as you walk away, because you have just been lied to. While it isn’t necessary to kill yourself in the gym trying to leg press a minivan, there are definitely body part-specific exercises that should become a regular part of your gym routine. They include such moves as squats, lunges, side-to-sides, and step-ups. 

Choosing these exercises targeting the specific areas doesn’t target fat through isolation, but compound movements with appropriate resistance allows for testosterone release as a whole. The result? Testosterone, as a hormone, does multiple benefits to fat lost over time. At higher levels, metabolism of fat is surely triggered with compound movements and is something you want to keep as part of your exercise routine.

Shifting to a More Mindful Diet

No need for extremes such as solely eating salads or eating a lower amount of calories; this is not what your body needs to help with long-term fat loss. A balanced diet that aids in muscle-building, carb-metabolism, and healthy fat levels is a good place to start.

Have you ever heard of a personal trainer saying, “You can’t target fat in one spot!” Well, he’s preaching the truth. The best way to target fat is understanding that your body fat percentage can only be targeted as a whole. Hence, the importance of a more intuitive diet. 

One Last Bonus Tip

The sleep benefit that most people overlook is the fact that a good night’s rest, with an appropriate length of sleep, is fat metabolism’s best friend. The majority of your day’s fat metabolism happens continuously as you are sound asleep. In contrast, not getting enough sleep leads to a spike in cortisol which automatically releases serotonin to balance out the cortisol release. Serotonin is a neurotransmitter that enhances your cravings for high-fat and high-carb food. 

Be sure that you don’t minimize the importance that proper sleep and a complete daily rest cycle have on your overall appearance and function. Numerous studies have shown how getting enough sleep is essential to the body’s general wellness, healing, and recovery processes. Schedule time to rest just as you would a trip to the gym.

10 Things You Didn’t Know About the Personal Training Industry

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What You Didn’t Know About the Personal Training Industry

Let’s take a look at our list of things to remember when making choices about the personal training industry.

The total number of gym memberships in the U.S. grew more than 38% in the past ten years, and the need for personal trainers has grown right along with them. Choosing a personal trainer can be a challenging task for someone new to fitness training because there are so many different programs and points of view. 

There are many unknowns about the personal training industry, mostly because it’s still a relatively new idea, and many things are still being ironed out. We are going to help by arming you with the information you need to make an educated decision about the qualifications of your trainer.

two woman doing sit-ups

1. Don’t Train

Many people feel that they should put off hiring a personal trainer until they get into better shape on their own. They believe that they need to hire a personal trainer only when they get stuck and need assistance. 

The downside to this approach is that you can learn bad habits that can be hard to break later. Sometimes bad habits can lead to personal injury and setbacks that will extend the time required to achieve your goals.

It’s a good idea to get your trainer early to prevent learning bad habits. They can also help to get you on track for fast results. Your trainer will prefer to be there at the start.

2. A Good Trainer Knows Your Limits

Your trainer should begin by discovering your physical limitations and areas of weakness. Your trainer will also need to look for any muscle imbalances and test your flexibility. The trainer will also want to check your form while doing each exercise to make sure you perform each of them correctly.

Your trainer will also need to know your goals for weight training, weight loss, etc. so hey can help you reach them. If your trainer does not do this evaluation, they cannot develop a plan to reach your goals. If you begin training without a plan, you could injure yourself. Skipping the evaluation could suggest that this trainer might not be right for you.

Your trainer will evaluate you and learn these things by beginning with a detailed written assessment called the Physical Activity Readiness Questionnaire. You will need to supply your medical history, and might need a body fat measurement. You may also need an evaluation of your posture and diet.

3.  A Bad Trainer is Counter-Productive

A personal trainer needs to be right for you and your needs. They need to have your best interests and goals at heart and be knowledgable enough help you realize those goals.  

Using the wrong personal trainer can lead to injury or force you to pursue goals you do not wish to achieve. They will create a bad overall experience that can de-motivate you, and cause you to stay home instead of reaching your goals.

Many people might continue to use a poor trainer if they have a good reputation, or other people have recommended them. But if your trainer is not leading you towards your goals, they are leading you away from them. 

4. There is No Standard Certification 

One thing many people don’t know about the personal training industry is that there is no standardized certification program in place.  There is no college or exams you need to pass to become a personal trainer the way there is for becoming a lawyer or a public accountant. 

No standard certification means you need to look carefully into the credentials of any potential trainer to avoid scams. Don’t accept a long list of certifications without researching what it took to receive them. Some certifications only require an hour or two of training while others require going to college for years.

Here are a few popular certification programs that many personal trainers complete. Anyone certified from one of these places is very likely to know what they are doing, but this list is not exhaustive.

Top Certifications

  • National Acadamy of Sports Medicine
  • International Sports Sciences Association
  • American Council on Exercise
  • American College of Sports Medicine
  • National Strength and Conditioning Association

You can indeed get great results from a trainer that doesn’t have a certification, and not everyone certified will be a good trainer. Certification provides an excellent place to start when inquiring about the depth of knowledge someone has on a subject, and it can give insight into their specialties.

5. Personal Trainers Need Insurance

Any pro trainer with steady work will have liability insurance in case something goes wrong. If the trainer is an employee of the gym, they will likely provide the protection. Coverage will also protect you if you get hurt. If you get injured and the trainer does not have insurance, you might have to pay for care out of your pocket even if you win a settlement. Make sure your trainer is insured.

6. Reaching Your Goals Can be Expensive   

Depending on where you start and where you want to end up, it can get expensive and take a long time. As a general rule, it can take three to five months for the average person to get results, and cost can exceed $1200 per month in some cases.

Frequently when you begin training with a personal trainer, you will go several times a week until you have a plan in place. Once a program is in place, you may need to see your trainer less frequently, but costs can still add up over time.

It’s essential to budget for the trainer early on, so you are not surprised or forced to quit your program. A false start can set you back and reduce your morale.

7. The Trainer Doesn’t Get the Money

Even though the cost can be high, a trainer can help you reach your goals much faster than you could on your own, and the high fee is not just to pay the trainer. Often, a large portion of the cost goes to the gym or other facilities where the trainer works. Some of the money might be used to pay the insurance we talked about, and many times you might need special equipment.

8. Some Trainers Have an Agenda

Unfortunately, steroids are still prevalent in the gym, and some trainers might downplay their harmful and illegal aspects to make extra money. Any trainer that pushes a product over diet and exercise is not working for you. They are working for that product. They are not personal trainers. They’re salesmen. 

9. Training Goes Beyond the Trainer

You will only spend a fraction of your time in the gym with your trainer so you will need to set up a plan for what you do during the remaining time. Diet will play a big part, and so will exercise. There may also be times when you need to contact your trainer for unexpected help. Ultimately, reaching goals is up to you.

10. Fire Your Trainer

Many people struggle to get along with their trainer for any number of reasons and continue working with them longer than they should. If you feel that you’re not on track to meet your goals, it’s perfectly acceptable to fire your trainer. You should never enter any long term contracts with any trainer because you don’t know if they are right for you.

Summary

That brings us to the end of our insights into the personal training industry. We hope you have learned something, and will feel more confident next time you are looking to hire a personal trainer for yourself. Use this guide to help you make your choice. If you enjoyed these personal trainer tips, please share them.

 

Body Positivity in the Fitness Industry: An Interview with Carly Compton

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I’m ecstatic to share an in-depth and personal interview with someone I deeply look up to and have had the pleasure to work with. As co-facilitators at Project HEAL’s Communities of Healing program, she constantly inspires me to love and respect my body each and every day, and reminds me what it means to practice true self love and self-compassion.
Carly Compton is a model, fitness trainer, mentor, and coach, and I can’t wait for you to get up close and personal with her in this interview. She will explain the how and why behind her wellness company Paradise Fitness with Carly and how she practices body positivity within the fitness industry.
CARLY COMPTON model
Carly Compton from Paradise Fitness with Carly

ALI: What inspired you to start your own fitness brand?

CARLY: Despite being a multi-sport athlete and actively participating in things like yoga and hiking while growing up, I always hated my body. I struggled every single day to love my body and accept it for what it was even though it had always supported me and pushed me through difficult games, practices, drills, and other physical activities. Looking back, I believe the lack of representation I saw of my body type in popular media and especially in fitness played a huge role in fostering my insecurity, as did the diet and fitness industries that prey on your insecurities and always promise versions of a “better” you.

Throughout middle school and high school, I attempted every single diet and workout program, but none of them “worked” as I had wanted; my body wasn’t changing, and I was frustrated. My junior year of high school, I had a friend who was losing a lot of weight and getting a lot of attention for her “improved” looks. After asking what she was doing to get such visible results, I found out it was not because she had suddenly acquired a newfound passion for health and fitness but, rather, because she was bulimic. I immediately realized that I could do the same thing! I could lose weight and still eat in front of friends and family without them having any suspicion. 

After five long years of battling bulimia, I was constantly tired, my body was malnourished, I was over-exercising, my throat constantly hurt, and I was just tired of lying. I realized I could just no longer live that lifestyle and, instead of succumbing to societal expectations that were only negatively impacting my physical and mental health, I instead needed to fight the cause of my insecurities head-on. In my attempt to lose weight in order to become “more healthy,” I was actually the unhealthiest I had ever been. Throughout my recovery and afterward, I knew that I wanted to continue to exercise and properly fuel my body, but I also knew that I somehow had to do so without focusing on weight loss.

However, I did not know of any workout programs or nutrition guides that didn’t somehow have weight loss as an explicit or primary goal. I didn’t know of any trainers that weren’t going to ask me how much I weighed, how much weight I wanted to lose, and how quickly I wanted to do it. So, instead of relying on these toxic workout and nutrition plans that were counter to my actual goals, I created Paradise Fitness with Carly, an at-home workout and lifestyle program that helps individuals develop a HEALTHY relationship with food and exercise. Since recovering and changing my mindset toward physical activity and eating, my relationship with myself has never been better. I finally feel like I can truly be me.

CARLY COMPTON stretching

“Looking back, I believe the lack of representation I saw of my body type in popular media and especially in fitness played a huge role in fostering my insecurity…”

ALI: What is the mission behind Paradise Fitness with Carly?

CARLY: Paradise Fitness with Carly is, at its simplest, a lifestyle and way of thinking; it is everything I believe in and everything I hope to change about the fitness industry and its role in shaping society. The first thing that came about through Paradise Fitness with Carly was PFWC: At-Home Transformation, an at-home workout and lifestyle program that helps individuals develop a healthy relationship with food and exercise, but–most importantly–by starting with THEMSELVES. It takes the focus away from weight loss and shifts it toward strength, confidence, and self-love. The program consists of at-home high intensity interval training (HIIT) workouts that don’t require weights or equipment. This was VERY intentional. I wanted to create something that was convenient, low-stress, low-cost, and great for all levels. My mission behind PFWC: At-Home Transformation is to allow individuals to take back control of their lives, move their bodies how and when they want to, fuel their bodies without complete restriction, and work everyday on strengthening that self-love muscle. Recently, I’ve started the PFWC Podcast to talk about similar topics like this with like-minded people.

ALI: What is the hardest part of being a body positivity advocate within the fitness industry?

CARLY: Many people believe I am promoting an “unhealthy” lifestyle by promoting body positivity. This could not be further from the truth. Body positivity to me is accepting every person’s body for what it is. It is about representing minorities in size and color, acceptance and de-stigmatizing of fat bodies, desexualizing black and brown bodies, and eschewing the gender binary, among other things. These ideas that form the backbone of the body positive movement are directly translatable to the fitness industry. Healthy looks different on every body; there is not just one specific body type that represents healthy. Most of the fitness industry unfortunately relies on the complete opposite of this idea, that there is a singular “type” or societal standard that we should all strive to look like. My hope is to change that idea.

ALI: How do you see body positivity portrayed in the fitness industry – online and in-person?

CARLY: Body positivity in the fitness industry is about loving and accepting every body no matter one’s shape, size, color, and ethnicity, as well their own respective athletic ability. It is about showing that people can move their bodies and do amazing things no matter their abilities. For me, it’s so important to remind individuals that their body type shouldn’t stop them from doing what they love. The toxic sides of the fitness industry and society at large should not stop them from moving their bodies in whatever way makes them happy.

CARLY COMPTON by a basketball court
“When people look at me, they don’t see what they expect a “typical” healthy lifestyle coach to look like. They see my bigger body and just assume I’m “unhealthy,” which is an incorrect correlation we have been fed by the diet and fitness industry.”

ALI: What obstacles have you come up against within the fitness industry related to your body?

CARLY: I have been fat shamed by so many people. When people look at me, they don’t see what they expect a “typical” healthy lifestyle coach to look like. They see my bigger body and just assume I’m “unhealthy,” which is an incorrect correlation we have been fed by the diet and fitness industry. It can be hard at times because I sometimes let the bully inside my head tell me that I don’t have the right to help people live a healthy life. I have days when the comments get to me, and I think “You’re right! Maybe I shouldn’t be a healthy lifestyle coach because I don’t have the ‘look.’” But then I simply ask myself, “What does a healthy lifestyle coach look like and why?” This always helps me snap out of any negative thoughts. There is not a specific look or body shape you must have in order to have a positive influence and help individuals take back control of their lives.

ALI: How do you stay aligned to your mission of body positivity as a fitness trainer?

CARLY: I always think back to the “junior in high school Carly”, the girl who hated her body because she did not see her shape and size represented. I think about how strong my body was and how active and successful it helped me become even though I had convinced myself it wasn’t good enough. These are feelings I have since overcome and that I am trying to help others avoid. I believe that as long as you move your body, fuel your body, talk positively to yourself, and give up comparing your body to others, you will do AMAZING things. When you treat your body with love and respect, it treats you back.

CARLY COMPTON in the desert
“Do what you LOVE.”

ALI: What advice would you give other women about their own journey with fitness and body positivity?

CARLY: Do what you LOVE. Find a form of exercise that brings you excitement and happiness. Stop looking at what everyone else is doing, stop falling for the fad diets and workout programs, and start doing what makes you happy, whether that is running, yoga, walking, rock climbing, etc. Do it for YOU! The same goes for food. Fuel your body and recognize when your body feels good and not so good. But, at the same time, take days to enjoy the foods you love. Life is all about balance; EMBRACE that balance! Lastly, embrace YOU. You are beautiful, strong, and capable already–it’s just about believing it within yourself.

CARLY COMPTON modeling at the beach
Website: Paradise Fitness with Carly
Instagram: @paradisefitnesswithcarly

What to Look For in a Gym or Personal Trainer

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It’s never a bad time to commit to a healthier lifestyle that combines diet and exercise with mental and spiritual well being to achieve your best self.  Always consult with a doctor before starting any fitness program.

As you get started down your path to fitness, you will no doubt have many questions about every aspect of your journey. It will be a process that you take one step at a time. Our goal for today is to learn what to look for in a gym or personal trainer.

We are going to help you figure out what kind of gym you need.

If you are thinking about going to the gym and getting fit, it is common to wonder what gym is the best one to join. Some gyms are small and only offer the basics, while others better resemble a fitness center where every possible activity has its own space. 

We are going to help you choose a personal trainer.

Some gyms will offer a personal trainer as part of their membership package, or for an additional fee. If you are looking for a trainer to help you achieve your goals, this could be the right solution for you. Otherwise, you will need to seek out and select a trainer and develop a schedule that works for both of you.

Here are several things that you will want to look for in a gym and a trainer.

Location

One of the biggest concerns you will face when choosing a gym and personal trainer is its location. There may be several gyms in a city or large community, but only one or two within driving distance if you live in a rural area or small town. Transportation can also be a problem if you don’t drive. Weather is also a concern if you live in a location that receives excessive snowfall every year.

Your trainer’s location will also be vital if the gym does not offer training. Long-distance between you and the trainer can complicate early morning or late night meetings and weather will also be a more significant factor.

Availability

You will need your gym and your personal trainer to be available when you are, or at the very least, be available at times that work for you. If you don’t like working out in the morning, don’t get a trainer that trains in the morning. If you can only work out at 3 am, you will need a gym that’s open twenty-four hours a day.

Trying to fit your workout into a time frame that does not suit you will waste everyone’s time and your money. You will grow frustrated at your inability to wake up or your rushed workouts, and it will be counterproductive to your fitness goals.

You need to determine how often and at what times you can work out and find a gym and a trainer that operate during those times.

Cost

Cost is going to be one of the most significant determining factors when choosing a gym or a trainer. A fair price is going to be influenced by everything we talk about, as well as your gut-feeling. 

You can try out most gyms a few times for free or by paying a try out fee, but most will want you to sign up for a monthly membership pretty quickly. Some gyms will give more significant discounts corresponding to the length of your commitment.

Sometimes the size of the gym can influence the cost. For example, a gym with a swimming pool might be more expensive than a gym without one. If you need or will make use of a pool, you might justify the cost increase. Otherwise, paying for a pool is wasted money. Many gyms have package deals that include or don’t include the pool and other extras. 

Personal trainers are much more costly than gym memberships, and they can charge by the quarter, half, or full hour. Sessions are usually once a week, but they can be every other week, or once a month depending on your budget and fitness goals.  Someone in need of rehabilitation might meet a trainer several times a week.

Reputation

Reputation is always important to consider when choosing a gym or a trainer.  You certainly want a gym that has a reputation for being well managed with clean, well-maintained equipment. Your trainer needs to have a reputation for getting results. 

Specialties or Perks

Going to the gym can open up more possibilities than just bench presses and squats. Many gyms offer Aerobics, Zumba, Boxing, Yoga, Swimming, Racquetball, and Tennis as well as many other specialty classes that you might find interesting. 

These specialty classes can be instrumental in helping you achieve your goals.  If you enjoy participating in them, you will stay motivated to keep returning and working out.

Your personal trainer’s specialty is going to be very important. A physical therapist is not going to be the best option if you want to body build or train for boxing. You need a trainer that specializes in helping others achieve the goals you would like to reach, whether it be weight loss, muscle gain, etc.

Trainer Specific

We’ve pretty much covered what you need to look for in a gym, but there are still a few things you need to look for in a personal trainer.

Credentials

Credentials mainly in the form of certifications can be an essential determining factor, especially if the cost is high. There are four widely recognized certifications and hundreds of others. The main four are as follows.

  • National Academy of Sports Medicine – NASM
  • American Council on Exercise – ACE
  • National Strength and Conditioning Association – NACA
  • American College of Sports Medicine – ACSM

If your trainer has other certifications, we recommend checking to see what receiving that certification entails. Some certifications only require an afternoon while others require a college degree.

Experience

The more experience a trainer has, the more likely they have seen someone like you before and will be able to help you. Someone terrible at their job usually doesn’t stay in business very long.

Personality 

For many people, this is a crucial factor. You cannot reach your goals if you cannot get along with your trainer. Your trainer will need to push you to your limits and keep you motivated while remaining receptive to your needs and goals.

Summary

Hopefully, after reading this over, you will have a good idea of what you need. Remember, training is only a small part of the fitness equation with your diet being the main ingredient. Your mental state and motivation level is also an essential factor. Never follow any plans blindly, always do your research to be sure your heading toward your goals.  

Balancing Poses: Beginner to Advanced Modifications

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Yoga helps you find your balance. In the most obvious sense, you gain control of your daily movements as a direct result of practicing “asana” (postures). It becomes easier to put on your shoes, to catch yourself when you trip, or to hike up a mountain trail. If you are a diligent yoga practitioner, you will become more graceful over the course of years, and be less likely to injure yourself. Simply the act of daily attempting the postures trains the body, creating muscle memory that kicks in throughout all areas of life, not just on the yoga mat. Indeed, many seniors have found that a regular yoga practice allows them to maintain high levels of activity well into retirement, when bone density may become an issue, and falls carry an increased risk of serious injury. Even a beginning yogi can modify balancing postures, with the assistance of chairs, blocks, or the wall. Starting with a modified version and working your way up to the traditional posture can help ease the way towards developing the confidence to progress in your practice. Here are a few balancing postures to try, with various modifications. 

Tree Pose: The traditional posture has the raised foot resting on the thigh, hands above the head. But the raised foot can also be lower, toes resting on the ground, and the sole of the foot on the ankle. Work your way up as you gain confidence in your balance. The second foot placement is between the ankle and knee. The heel should be underneath the knee, toes pointing straight down, just above the ankle. Once you’ve mastered that, move the foot up to the thigh. Be sure to maintain proper foot alignment, keeping the foot pointing straight down and fully above the knee. Avoid pushing on the knee joint with the raised foot, as that can cause injury. If your balance seems a bit wobbly, float your fingers against a wall or on the back of a chair. For an extra challenge, try prayer hands behind your back. 

  • side plank leg up

Thread the needle with leg raise: Raising the leg during thread the needle is both a balance challenge and a core strengthener. The raised leg is opposite the shoulder resting on the ground. Lift the leg on an inhale, pushing through the heel and flexing the toes. Drop the elbow down to stabilize yourself if you become shaky. 

Chair pose: Traditional chair pose keeps both feet on the ground. Practicing chair with one leg up, ankle resting on the opposite knee, will train you to be able to lift one leg at a time and balance easily on the other. Sink your hips low, keeping hands together at heart center. Try to rest your forearms on the raised leg. Keeping your gaze low on the ground in front of you, and focussing on a single point, will help you remain stable. To increase the challenge, try to grab your standing ankle with both hands. 

Chair pose, airplane variation: Begin with traditional chair pose; hands are up in the air, knees bent, hips set back. Take a deep breath in, and on an exhale sweep your hands back and up while lowering your chest down to your knees. Try to lift your heels off the ground – this can be a large movement, coming on to your toes with the heels elevated a few inches, or a slight movement with just the heels lifting less than an inch. As you breathe in again, return to chair pose. Repeat 3-5 times, always going with your breath.

Crow pose: Although many beginning yogis see this pose as unattainable, it really is much easier than it first appears. Successfully achieving crow pose is more about finding your fulcrum, the balancing point where your knees are resting on your elbows, than it is about arm strength. Yes, you do need arm strength. But you need not be a weight lifter with giant muscles to find your way into this pose. The key is bringing your gaze low, between 12 and 18 inches in front of you on the ground. Elbows point straight back towards the short end of the mat. Open your knees out wide, tucking the elbows directly under the knee. Slowly and carefully, begin to shift your weight onto your elbows. Once you find the fulcrum where your weight begins to pull you down in front, shift back. Practice rocking back and forth on the fulcrum with your toes resting gently on the ground. If you feel confident enough to come up onto your toes, try lifting one foot at a time ever so slightly, and then trading back and forth. Having a block underneath your forehead can alleviate the fear of falling. If practicing at home, surrounding yourself with pillows can help as well. For an extra challenge, cross your ankles before coming into the pose. Try to go back and forth, crossing and uncrossing and switching which foot is on top. See how many times you can switch, and then try to beat yourself the next time!

Side plank: Traditional side plank is quite a challenging pose. But there many variations of this pose that allow a beginner to confidently progress, eventually achieving the most difficult version. To begin, keep the lower knee down on the mat, with the foot perpendicular to the body, off the mat. Intermediate students can stagger the feet, with both knees off the ground. This gives a wider base on which to balance. Finally, stack the feet, keeping both knees elevated. If wrist pain and weakness is an issue, try side plank with the forearm down. Weight is distributed over a larger area, alleviating pressure on the wrist. For an extra challenge, try to lift the upper leg. Begin by floating it just a few inches above the lower leg, and then try to progress into lifting it higher and higher.

While trying these poses, remember that yoga is a “practice” and life is the real thing. Everything you learn on the mat can be taken applied to situations outside of the studio. In a physical sense, increasing your ability to balance on the mat will increase your confidence as you move through life, and decrease the chances of injury. But in some ways, the physical effects of yoga are only secondary to the psychological effects. While we are training the body to balance, our minds receive benefits as well. We learn to balance the monotonous demands of our daily lives with the pursuit of happiness, and the temptation of immediate pleasures with the satisfaction of holding out for something better down the road. In some ways, all of life is one great balancing act, between giving energy to others as parents, friends, or employees, and taking needed time to ourselves for relaxation and self care. The balance of self care is so important because if you fail to care for yourself, you lose the ability to care for others as well. So take some time today to work on your balance – physical, emotional, and psychological. Find the sweet spot between pushing yourself to go further, and patiently allowing time for growth without injury. Close your eyes, take some deep breaths, and look for the balance between relaxation and productivity. Most importantly, find a balance between what you bring to your mat, what you leave behind, and what you take home.