After a long, intense Personal Training session it is essential to stretch out your muscles. Often with my training clients I will stretch them out after the session using some of the techniques I learned as a Ballet Dancer. I always tell my clients that the worst thing you can do on a day where you are very sore from training is to do nothing. I always recommend that my clients do a minimum of a 30 minute leg spin out on a recumbant bike and stretch.
Here are a few basic stretches that you can do on our own at home if you are not fortunate enough to have a trainer.
Back Stretch- Child’s Pose
On a yoga mat or floor, start sitting on your heels, shins and feet on the ground. Open your knees so that they are slightly wider than your hips. Shift the weight of your upper body back onto your heels, and lay down on the ground. Arms stretched out in front of you, head resting on the ground. Relax in this position for 1 minute. You should practice this exercise with absoultely no tension anywhere in the body. This exercise stretch and relax the back while also releasing tension from the hip flexors.
Start sitting on a mat or the floor. Stretch the right leg out to your side, while the left leg is bent in towards you. Slowly stretch the left arm up over your head, and reach over towards the right leg. You will feel a stretch in the side, the hip, and the inner thigh of the leg that is extended out to the side. You will also feel this stretch in the hamstring. Hold this stretch for 20 seconds. Repeat to the other side.
There you have it. Two simple stretches that you can do on your own in the comfort of your own home! For more information on how you can learn wonderful stretching exercises visit nikolklein.com.
I see all types of clients and have carefully observed and recorded the patterns of the clients who are getting results. Just because you have invested in a Personal Trainer doesn’t mean you are getting the most bang for your buck. Here are some weight loss trends that I have seen over the past year with my clients.
The clients who are seeing the best results are those who are training 3-4 times per week with me. Of course, this sounds a bit obvious and you’re probably saying to yourself, “I can’t afford it.” The truth is that in the long run, these clients are actually spending less money. Not only are their sessions discounted heavily with the more they purchase in advance, but they are seeing results faster. Fitness becomes part of their lifestyle, they crave it. This means that they can break off on their own a lot sooner.
The other factor that is effecting weight loss is In-Home training versus training at my home gym. My In-Home Personal Training clients have lost more weight, combined inches and body fat than the clients who come to my home. This is another reason why In-Home training is just so convenient! There are no excuses, no cancellations, and the comfort level aids in weight loss. I have found that cancellations are a big factor with the clients who train with me at my home. I highly recommend having a trainer come to your home to train you!
Here are the average statistics from 3 clients who train with me in their homes and 3 clients who train or trained at my home gym. All 10 of these clients are of relative age, weight and fitness level. Measurements consist of Hips, Waist, Calf, Bicep, and Thigh. Time period of 3 months.
3 In-Home clients:
Total Weight Lost: 62 lbs.
Inches: 63 inches
Body Fat: 33% lost
3 Clients at my gym:
Total Weight Lost: 31 lbs
Inches: 21 inches
Body Fat: 19% lost
What does this all mean, you ask? Sure, there are obvious genetic factors that can effect ones weight loss, but these differences are alarming. In-Home Personal Training is clearly more effective!
To invest in your health through In-Home Personal training visit www.nikolklein.com.
Best in Health,
Nikol Klein, ISSA CPT/SPN