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You can increase your strength faster by spending more time on the eccentric part of lifting weights - the part of the lift where your muscles lengthen instead of shorten (such as bringing the barbell up in a bicep curl, or lowering yourself into the bottom of a squat)
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Here for fitness

The muscle that can generate the most power is your jaw muscle, and the record for human jaw strength is 975 pounds of pressure for 2 seconds. Blood circulates through your body very quickly. It takes about one minute for all of your blood to circulate through your entire body once.
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Here for fitness

​ Your heart is your bodies hardest working muscle which beats approximately 100,000 times per day. That means that in just 10 days, your heart beats one million times. If you do sustained, intense exercise daily, you'll reach a million even more quickly
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hydration advice

​ Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refuelling during an intense workout (for example, a long run).
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hydration advice

​ When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not.
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hydration advice

​ It's also important to be wary of over hydration: Too much water can lead to hypernatremia, which is when excess water in our bodies dilutes the sodium content of our blood. "It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water.
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hydration advice

​Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated
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hydration advice

​ Not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps are surefire ways to put us on a path to dehydration doom. Staying hydrated while exercising is important because of the added sweat loss
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Heat Advice

​Heat exhaustion. With heat exhaustion, your body temperature rises as high as 104 F (40 C), and you may experience signs and symptoms including nausea, vomiting, headache, weakness, and cold, clammy skin. If left untreated, this can lead to heatstroke.Heatstroke. Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 F (40 C). Your skin may be hot, but your body may stop sweating to help cool itself. If your heatstroke occurs during exercise in hot, humid weather, you may continue to sweat for a short time after exercising.You may devel...
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Heat Advice

​Heat cramps. Heat cramps are painful muscle contractions. Affected muscles may feel firm to the touch. Your body temperature may be normal.Heat syncope and exercise-associated collapse. Heat syncope is a feeling of lightheadedness or fainting caused by high temperatures, often occurring after standing for a long period of time, or standing quickly after sitting for a long period of time. Exercise-associated collapse is feeling lightheaded or fainting immediately after exercising, such as after a race.
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Heat Advice

​Avoid midday sun. Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.Wear sunscreen. A sunburn decreases your body's ability to cool itself and increases the risk of skin cancer.Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Walk laps inside the mall or climb stairs inside an air-conditioned building.Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, t...
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Heat Advice

Dress appropriately. Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.If you plan to exercise intensely, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid alcoholic drinks because they can actually promote fluid loss
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Heat Advice

​Know your fitness level. If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hydrated with water. Don't wait until you're thirsty to drink fluids.
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Heat Advice

Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Get acclimated. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
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Heat Advice

​During hot-weather exercise, watch for signs and symptoms of heat-related illness. If you ignore these symptoms, your condition can worsen, resulting in a medical emergency. Signs and symptoms include:Muscle crampsNausea or vomitingWeaknessFatigueHeadacheSweating extensivelyDizziness or lightheadednessConfusionIrritabilityLow blood pressureIncreased heart rateVisual problemsIf you develop any of these symptoms, you must lower your body temperature and get hydrated. Stop exercising immediately and get out of the heat. If possible, have someone stay with you who can help monitor your condition
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Heat Advice

​ With the change of seasonal climes comes a more vulnerable immune system; it goes hand in hand with this time of year, Exercising in hot weather puts extra stress on your body. If you don't take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature increase your core body temperature. To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn't readily evapor...
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Be different be great...

You've become a personal trainer and already got a few clients under your belt, but you want to make sure they are getting the best service for their money. Why not send them a message in their inbox with a dietary plan and a record of how they are progressing. Be different be great at what you do....
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Tips and tricks for personal trainers

Frame your clients to LOOK FOR victories in their day-to-day life (e.g. "I binged on the weekend, but then went for a walk the next morning and ate half an apple."), and then focus exclusively on those victories. You'll attract more of what you focus on… and who doesn't like celebrating?
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Tips and tricks for personal trainers

You don't need to know everything. Sometimes you just forget something, can't make a connection, or flat-out just don't know. The army teaches many great lessons, one of which is to say, "I don't know, but I will get the answer for you (sir)."
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Tips and tricks for personal trainers

​ I wouldn't want to spend an hour three times a week with a robot. Be yourself. You don't need to share personal information, but you can give honest opinions, be a little goofy, and so forth. There is a very human element to what you do, so be human.
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