GCL Personal Training - Milwaukee, WI

4 Ways to Prevent Workout Injuries

2011-12-26T09:07:00.000-08:00

Are you planning on starting a new exercise routine in the new year? Do you already follow a regular exercise routine? Either way, the last thing you want is an injury. You have probably experienced at least some minor aches and you know how aggravating they can be. Injuries will slow down your progress and inhibit the kinds of exercises you can perform. Here are 4 injury prevention tips to you in the game:

Proper Warm-Up

Before you begin working out, be sure to engage in a proper warm-up. A warm-up should generally last 5-10 minutes and include gentle, large, rhythmic movements to increase the respiratory rate, blood flow, and muscle oxygenation. For example, I often have my clients do 5 minutes of light cardio to warm up.

Do Not Exercise Through Pain

If you experience pain during an exercise, you should modify the intensity, your body alignment, or stop the exercise completely. You will increase your physical fitness by gradually increasing intensity, not by sudden or painful increases.

Good Shoes

Shoes that are specifically designed for a particular activity are best. However, a general cross training shoe is sufficient for most workouts. When purchasing a pair of athletic shoes, choose a pair that provide shock absorption, arch support, and flexibility in the forefoot. Also note, most shoes worn only during exercise last less than six months if you exercise several times per week. Thus, you should replace your shoes about every 5 months.

Cool Down

Just as a proper warm up should be used to get the body ready for exercise, a proper cool down should be used to return the body to its resting state. A cool down is used to gradually return the body to a low-intensity activity to prevent blood accumulation in the lower extremities. A progressive reduction of the respiratory rate and heart rate allows the body to adjust gradually. Try doing light cardio or stretching to cool down. A cool down should last about 5-10 minutes.

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source: NDEITA Personal Training Manual

5 Ways to Lower Your Blood Pressure

2011-11-13T14:55:00.000-08:00

Approximately, 1 in 4 Americans have high blood pressure (Hypertension). Hypertension increases the chances of getting heart disease, kidney disease, and dementia. Hypertension often doesn't have any symptoms. Thus, it is extremely dangerous and is sometimes called “the silent killer”. It is very important to have your blood pressure checked regularly. A good blood pressure reading is 120/80 or lower. Below, I have listed 5 natural ways to decrease blood pressure and prevent hypertension.

Follow a Healthy Eating Plan

High blood pressure can be reduced by an eating plan that includes fruits, vegetables, and low-fat dairy foods and is low in saturated fat and cholesterol.

Reducing Salt in Your Diet

Currently, the guideline is to consume less than 2.4 grams (2,400 milligrams[mg]) of sodium a day. Low-sodium diets can help prevent blood pressure from increasing and help blood pressure medications work more effectively.

Maintaining a Healthy Weight

Blood pressure increases as body weight increases. Losing just 10 pounds can lower blood pressure. Losing weight has its greatest blood pressure lowering effects for those who are overweight and already have hypertension.

Limiting Alcohol

Drinking too much alcohol can raise blood pressure. It is recommended that women limit alcoholic beverages to 1 drink or less per day and men limit alcoholic beverages to 2 drinks or less per day.

Engaging in Aerobic Exercise

Aerobic exercise can help decrease your resting heart rate and blood pressure. Try exercising aerobically 20-30 minutes 3-5 times per week. Aerobic exercise includes activities like walking, running, biking, and swimming.

Warning: If it is determined that you are hypertensive, always consult your doctor for the best approach to lowering your blood pressure.

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Sources:

http://www.webmd.com/hypertension-high-blood-pressure/guide/safe-exercise-tips

http://www.nhlbi.nih.gov/hbp/hbp/intro.htm

http://www.mayoclinic.com/health/high-blood-pressure/HI00062

The Health Benefits of Greek Yogurt

2011-11-04T14:15:00.000-07:00

Are you crazy for greek yogurt? A lot of people are. According to Businessinsider.com, greek yogurt sales have increased 100% every year for the past 3 years. Besides being delicious, greek yogurt has many health benefits. Below are 4 of the key nutritional benefits of greek yogurt.

Protein
Greek yogurt has more protein than standard yogurt. Per ounce, greek yogurt has 1 additional gram of protein over typical non-fat yogurt. A standard 6 oz. Serving of greek yogurt has a total of 15 grams of protein.

Reduced Sugar
Greek yogurt is made by straining the whey off yogurt numerous times to create its thick texture. During this process, most of the natural sugar is removed.

Lactobacteria
Greek yogurt contains essential healthy bacteria that can improve intestinal health, reduce diarrhea, and help prevent vaginal yeast infections.

Calcium
A 6 oz. Serving of greek yogurt has about 20% of your daily calcium needs.

The next time you are looking for a healthy snack, go Greek!

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
http://www.gagefit.com/

Source:

http://www.livestrong.com/article/233450-what-are-the-health-benefits-of-greek-yogurt/

Should Kids Lift Weights?

2011-08-21T12:08:00.000-07:00

Should children and adolescents participate in strength training? According to an American College of Sports Medicine article by Wayne L. Wescott, the answer is yes. In the old days, fitness professionals were worried that youth strength training could result in stunted growth, bone growth plate damage, and musculoskeletal injury. However, there is no evidence that properly performed and well-supervised youth strength training results in the these problems. In fact, Wescott reports that resistance training significantly increases strength and endurance in children and adolescents. The article further states that “traditional fears associated with youth resistance training have been replaced with more recent findings that indicate that regular participation in weight-bearing physical activities is essential for normal bone growth and development.”

While the benefits of youth strength training are clear, it is still important to keep in mind safety. The following are general guidelines for safe and effective youth resistance training programs:

• Instruction and supervision provided by qualified (certified) fitness professionals

• Program design based on each child’s cognitive development,

physical maturity, and training experience

• Exercise environment that is safe and free from hazards

• 5 to 10 minute dynamic warm-up period prior to strength exercise

• Strength training sessions scheduled two or three non-consecutive days a week

• Strength training programs that begin with 8 to 12 exercises to

strengthen the upper body, lower body, and midsection muscles

• Strength training protocols that begin with one or two sets of 8

to 15 repetitions using a light to moderate load (about 60% of

maximum resistance)

• Exercise sessions that emphasize correct exercise technique and

safe training procedures instead of the amount of resistance used

in training

• Inclusion of exercises that require balance and coordination

• Progression to more advanced exercises that enhance power production

• Cool-down period with less-intense activities and static stretching

• Periodized variations in the strength training program

The general guideline for the age children can begin strength training is seven or eight.

Consider a strength program for your children!

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source:

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&SECTION=20112&CONTENTID=16066&TEMPLATE=/CM/ContentDisplay.cfm

This Looks Fun...

2011-08-14T10:23:00.000-07:00

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Do You Want a Treadmill Desk?

2011-07-10T06:17:00.001-07:00

5 Ways to to Fight Boredom with Your Workout

2011-06-27T07:19:00.000-07:00

Do you do the same workout everyday? Some people can do that and enjoy it. Others get bored and simply give up. If you tend towards the latter, here a 5 ways to get motivated again.

1. Make a small change

If you always use machines, try a free weight workout. If you have never taken a group exercise class, find one that looks appealing and give it a try. A small change may be just what you need to get out of a rut.

2. Workout with a friend

Working out with a friend is a great way to stick with a fitness program - your more likely to show up if someone is expecting you to be there. Also, the social element will likely keep you from getting disinterested in the routine.

3. Set a Goal

Many people workout just to stay healthy which is great. However, setting a specific goal can help you stay motivated. Losing 10lbs, running a 10K, or completing a bike race are all examples of goals that can help you stay committed.

4. Try some new fitness toys

Try incorporating bands, medicine balls, or kettlebells into your routine. I can tell you personal trainers love fitness toys. Just one session with a personal trainer can give you plenty of new gadgets to incorporate into your workout.

5. Take a few days off
If you exercise nearly everyday, sometimes a little break is all your mind and body needs to feel fresh again.

Gage Livingston
ACE Certified Personal Trainer
http://www.gagefit.com/

Source: Battling Boredom (www.acefitness.org)

Couple's Use Fitness to Improve Relationship

2011-06-26T11:02:00.000-07:00

Do you and your significant other want to try something new together? Do you want to improve your relationship? I was just reading an article from http://www.acefitness.org/ that was discussing the benefits of couple's that participate in a personal training program together. I thought it was excellent and I would like to share some of the highlights with you.

The article mentioned a number of key benefits to training with your partner. First, the chances of sticking with a fitness program are greatly increased when you train with your partner – a little peer pressure is always good for staying on track. Second, you will both benefit from a customized workout from a personal trainer. Third, personal training together allows you both to benefit from an opportunity to support each others goals in a very focused way. Fourth, personal training with your partner will enhance both your fitness level and your relationship. It will give you something new to talk about, laugh about, and enjoy.

So, go get your honey off the sofa and get in the gym today!

Gage Livingston
Elite Sports Clubs - Glendale
ACE Certified Personal Trainer

5 Ways to Stay Under 400 Calories at Panera

2011-04-03T15:14:00.001-07:00

I love Panera Bread! Maybe I shouldn't admit that as a personal trainer;I know the calories can really add up quickly. A full sized meal can easily top 1000 calories. For example, a Turkey Artichoke Panini, Patato Chips, and a regular Pepsi adds up to 1130 calories. However, your panera meal doesn't have to be 1000 calorie weight gainer. In fact, I would like to share with you 5 panera treats under 400 calories.

Breakfast

1) Breakfast Power Sandwich and Tall Coffee - 340 calories

2) Strawberry Granola Parfait and Tall Coffee - 290 calories

Quick Snack

3) Low-fat Wild Berry Smoothie - 290 calories

Lunch

4) 1/2 Asiago Roast Beef - 350 calories

5) Half Fuji Apple Chicken Salad and a Cup of Low-fat Garden Vegetable Soup - 370 calories

Make your next trip to Panera a healthy one!

By
Gage Livingston
Milwaukee, WI
www.gagefit.com

My Circuit Training Class at the Elite Sports Clubs

2011-01-13T09:25:00.000-08:00

Hey Everyone,

Here is a short video of the circuit training class I teach at the Elite Sports Clubs. We meet every Thursday at 9:15 AM.

Location:

Elite Sports Clubs

5750 N. Glen Park Rd.

Glendale, WI 53209

www.gagefit.com

Nutrition for Women of Childbearing Age

2011-01-12T08:46:00.000-08:00

Did you know nutritional considerations for pregnant women should actually begin before conception? One important supplement for women of childbearing age is folic acid. A 400-microgram folic acid supplement should be taken for at least 4 months prior to conception and throughout pregnancy. Folic acid helps prevent neural tube defects in the developing child.

Another important nutrient for women of childbearing age is iron. Iron is critical for pregnant women because the amount of blood in your body increases during pregnancy to almost 50 percent more than usual. Iron-deficiency anemia during pregnancy is associated with premature birth, low birth weight, and infant mortality. Iron rich foods include red meat, beans, and dark green vegetables. Consuming fruits and other foods rich in vitamin C will help iron absorption.

By Gage Livingston
ACE Certified Personal Trainer
www.gagefit.com
Milwaukee, WI

Sources:
ACE Lifestyle and Weight Managment Consultant Manual
www.babycenter.com

Iron's Importantce

2011-01-09T10:54:00.000-08:00

Consuming enough iron is very important especially for active people. Iron is the part of the red blood cell that carries oxygen from you lungs to your muscles. If you are anemic (have low iron in your blood), you will feel tired and fatigue easily during exercise. Eating fiber enriched cereal is a great way to boost your iron intake especially if you eat very little red meat. Iron is not easily absorbed by your body. However, vitamin C will helps your body absorb iron. So, try drinking a glass of orange juice or fruit containing an ample amount of vitamin C (oranges, grapefruit, cantaloupe, and strawberries) with iron rich foods to boost absorption.

By Gage Livingston

Source: Sports Nutrition Guide Book by Nancy Clark

Why Skipping Breakfast Will Hurt You

2010-09-03T15:43:00.000-07:00

Eating breakfast is the most important meal of the day! Eating breakfast gives you the energy you need to concentrate and work effectively. If you skip breakfast, you may feel irritable and very tired by the afternoon. Also, skipping breakfast is not helpful for weight loss. People often skip breakfast, get too hungry, and then overeat in the evening hours. A survey of 3,000 dieters who lost more than 30 pounds and kept it off for at least a year revealed that 78% of the dieters ate breakfast everyday and 88% ate breakfast at least 5 days per week. Only 4% said they never ate breakfast. Eat breakfast!

By Gage Livingston

www.gagefit.com

Source: Sports Nutrition Guide Book by Nancy Clark

Ask the Trainer: Why does eating slowly help you lose weight?

2010-09-01T08:33:00.000-07:00

Normal weight people tend to eat slower than overweight people. What explains this fact? The brain needs about 20 minutes to receive the signal that your full. The amount of food you eat during those 20 minutes will not make you feel full any faster. So, slow down! Slower eating will help you eat less and avoid the discomfort that often occurs after eating too quickly.

By Gage Livingston
www.gagefit.com

Source: Sports Nutrition Guide Book by Nancy Clark

My Welcome Message for www.gagefit.com

2010-08-03T22:16:00.000-07:00

The Math of Fat Loss Video

2010-08-03T22:12:00.000-07:00

Milwaukee Summer Boot Camp with Gage!

2010-05-04T13:53:00.001-07:00

Click here to find out about my boot camp this summer in Whitefish Bay, WI:

http://www.gagefit.com/Beach%20Body%202010.htm

New Fitness Programs for the Milwaukee Area

2010-01-05T11:48:00.001-08:00

Hey Everyone,

Below are links to my new fitness programs starting this January! Included are new year programs, dodgeball, and sports training!

New Year Younger You
http://www.gagefit.com/New%20Year%20Yonger%20You.htm

FREE New Year's Resolution Program
http://www.gagefit.com/New%20Year's%20Resolution.htm

The Complete Young Athlete
http://www.gagefit.com/The%20complete%20young%20athlete.htm

Adult Dodgeball Social
http://www.gagefit.com/Dodgeball.htm

Programs are at the Elite Sports Clubs in the Milwaukee area:
North Shore Elite Sports Club
5750 N. Glen Park Rd.
Glendale, WI 53209

10 Reasons to Hire a Personal Trainer

2009-12-18T15:35:00.000-08:00

1. You're Not Seeing Results

2. You Don't Know Where to Start

3. You're Bored with the Same Old Workouts

4. You Need to Be Challenged

5. You Want to Learn How to Exercise on your Own

6. You Need Accountability and Motivation

7. You Have a Specific Illness, Injury or Condition

8. You're Training for a Sport or Event

9. You Want Supervision and Support During Workouts

10. You Want to Workout at Home

Milwaukee Personal Training available at: www.gagefit.com

Source: Paige Waehner, About.com Guide

Small Changes Big Fat Loss!

2009-11-20T17:12:00.000-08:00

By Gage Livingston
www.gagefit.com

What’s holding you back from losing those extra pounds? I want to show you how making a few simple dietary changes can create big results on the scale. Most of us have a few bad habits such as alcohol, chocolate, cookies, ice cream, ect. These items can add a tremendous amount of calories to your diet. The following list will show you the amount of weight you would lose by eliminating some of those temptations over a 1 year period.

Food or Beverage and How Often it is Consumed -Calories -Pounds Lost Per Year by Eliminating Food or Beverage:

1-12 oz. beer each day
150 calories
15 pounds

1 Big Mac each week
560 calories
9 pounds

1 20 oz. cola per day
250 calories
26 pounds

1 T. of butter per day
100 calories
11 pounds

1 Restaurant dinner per week
1000 or more calories
16 pounds

3 Oreo cookies per day
160 calories
17 pounds

1 cup of vanilla ice cream per day
260 calories
27 pounds

½ cup of peanuts per day
340 calories
35 pounds

1 16 oz. Starbuck’s Frappuccino - Caffe Vanilla per day
345 calories
36 pounds

3 KFC fried chicken drumsticks per week
420 calories
7 pounds

1 20 oz. Gatorade per day
125 calories
13 pounds

1 pack of M&M’s per day
240 calories
25 pounds

The above list shows just a few of the examples that could be displayed. Perhaps the table doesn’t show your temptations; nonetheless you can certainly see how eliminating high calorie habits can create dramatic results in fat loss. Further, I am not suggesting that you necessarily completely eliminate these items from your diet. Simply cutting back will still achieve results. For example, you may want to cut you daily habits to weekly habits and your weekly habits to monthly habits. I hope these strategies help you achieve your weight loss goals!

Welcome to my Personal Training Blog!

2009-11-18T18:12:00.000-08:00

Hey Everyone!

Blog #1! Stay tuned in for great information on nutrition, exercise, and more.

Peace,

Gage Livingston
www.gagefit.com
ACE Certified Personal Trainer