Trainers' Corner

Trainers' Corner: Isagenix at Vision

Isagenix Supplements at Vision
30-Day Weight Loss Program Our weight loss program combines Isagenix products with nutrition coaching to keep you accountable and on track while shedding pounds. Program package include a full 30 day of product, pre-program goal planning session with a nutrition counselor, weekly nutritional coaching and result tracking sessions to optimize your weight loss.

Trainers' Corner: Should You Exercise When Sick?
You just hit a nice rhythm with your newly ramped-up training routine. And now… you’re sick. Because the universe hates you. We’ve all been there. Guess what? Fitting in some exercise when sick isn’t always a bad idea. In fact, if you play it right, moving your body can actually promote immunity and help you fight the bug.
Check out this infographic to inform you of the right type of exercises to do when sick. HERE

Trainers' Corner: Drink More Water
Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. "What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.

Trainers' Corner: Workout Planning
WeightliftingThink about the muscle group(s) you are working and plan the exercises from hardest to easiest to make the most of the glycogen (sugar) stores in your muscles. Start with compound (multi-muscle) exercises then move on to isolation (single muscle) lifts.

Trainers' Corner: Metabolism
WeightliftingLifting weights and high-intensity cardio training raise your resting metabolic rate. That means you burn extra calories all day, not just while working out!

Trainers' Corner: Stability Ball Planks
PlanksGet into a plank position with your forearms on the floor, elbows under your shoulders, and your shins on top of a stability ball. Elbows, hips, and shins should all be in line. Hold for as long as you can without arching or rounding your back. This exercise works your entire core—abdominals, obliques, and lower back.

Trainers' Corner: Foam Rollers
Foam RollingA great pre- and post-workout for warming up or cooling down the muscles of your back, legs, shoulders, glutes and more. The high density foam roller is great to break up scar tissue in addition to helping with flexibility. Roll back and forth for 5-10 minutes per muscle—you'll be better for it.

Trainers' Corner: Stretching
StretchingStretching is almost as important as exercise. It helps you with flexibility (improved performance because of ROM - Range Of Motion), injury reduction, and faster recovery time. Therefore, it's best to stretch after you workout... If you stretch before you train, make sure to warm up cold muscles with a slow jog for 5 minutes.

Trainers' Corner: Symmetry
Runner's LegsMake sure you work both sides of your legs. More knee injuries occur if the quadriceps (front of the thighs) are more developed than the hamstrings (back of the thighs), especially in young female athletes. And don't forget about your calves!

Trainers' Corner: Exercising Too Much?
OvertrainingAre you exercising too much? Over training can be harmful to your health. Signs of over training include fatigue, acute muscle soreness, decreased motivation, elevated resting heart rate, and/or decreased appetite. Your muscles need time to rest and heal so you can beat them up all over again. Typical recovery is a day between workouts for the same muscle group—so don't do legs 2 days in a row!

Trainers' Corner: Mix It Up!
Get out of your comfort zone and do something new today. Try a new exercise, take a different GroupX class, or run/bike a new route. Making these choices builds your confidence and strengthens your resolve, plus mixing up your workout keeps it fun, fresh, and exciting!
Trainers' Corner: Fitness Fix
You're used to leaving your doctor's office with a script for pills. Now physicians are sending patients to the gym as well as, or even rather than, the pharmacy. One in three women received an exercise prescription to prevent or help treat a condition like high blood pressure, diabetes, and even cancer, according toa report. Always ask if you can try exercise before popping pills; often, working out is the best treatment option, says Robert Sallis, M.D., chair of the American College of Sports Medicine's Exercise is Medicine campaign.

Nutritional Tips

100 Calories or Less Snacks!

For a snack 100 calories or less try:
A half baked potato with salsa
Apple Slices with Almond or Peanut Butter
Baby Carrots with Hummus
1 Cup of Tomato Soup
Greek Yogurt with Honey
1/3 Cup Edamame

Set Goals to Get Healthy!

Most people overestimate how much weight they can lose, which leads to frustration. Instead of focusing on the numbers on the scale, start focusing on setting goals for behavior. Eat breakfast everyday, exercise 3-5 times a week and take a walk on your off days. Be sure you are eating fruits and vegetables and increase your water intake. When you set behavior goals, they are easier to accomplish and will become a part of your daily life.

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