4fitbodies.com

Can you believe that there is only one reason that you are not as fit as you want to be?

PROCRASTINATION!

Ah, maybe not the answer you were looking for. But, it is that simple. In order to be successful in your workout and get the results that you want, you have to find a way to deal with procrastination. You must commit to your workout. Once you find a way to deal with procrastination, you will be better prepared when it sneaks up disguised as something else. How many times have you told yourself any of the following:

- I am too busy
- I am too tired
- I need to stay late at work
- I have so many things to do.

We all have these things in our life, but none of these are a good reason for not taking care of yourself. There is a difference between being ill and just worn out. If you are tired, slow down. But don’t stop! Are you familiar with kinetic energy? Sure you are, you learned it in middle school! “An object in motion tends to remain in motion, while an object at rest tends to remain at rest.” Yes, it is very 8th grade science, but it is a great life lesson.

Don’t make excuses. Be true to yourself. You deserve the honesty! If you find a way to deal with your natural urge to procrastinate, you can achieve success. I truly enjoy personal training, but it becomes very fulfilling when I train someone who works hard and succeeds. If you are going to do anything less, the question is why bother at all?

So, ask yourself TODAY, why are you letting your head hold your body back?

Tags: Fitness, Motivation, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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Football can be a grueling sport. It requires a serious training regimen in the off-season so that you are not injured when game-time comes.
It is critical for anyone considering playing football (or anyone who is struggling to avoid injury or improve their performance) to review their training.
All football positions require great stopping and starting skills. This means that your training regimen must consist of three things to help with this:
- Reactive Training to help you have more power and speed on your start.
- Stabilization Training to ensure stability so you are not injured.
- SAQ – Speed, Agility and Quickness. You should ensure that you work on sports-specific drills to improve.
Certain positions also have additional risks and training requirements that are specific to the position that you play. Are you a quarterback? You need to review stabilization training on elbow and shoulder joints. Are you a running back? You need to review strength and power training as well as stabilization training to support your explosive movements. These are only some examples, but most positions have their own demands in addition to the general demands of playing football.
Football players, especially children, need to review their hydration requirements as well. Due to the physical demands of training, as well as the season, many football players are taken to the hospital with severe dehydration. You should never feel dizzy or vomit from training. These are serious symptoms that require medical attention.
And while we are on the topic, anyone considering playing football should consult their doctor on their goals. Your doctor can give you a physical and determine any extra tests you may require to play safely. He can also point out critical physical issues that are unique to you that should be addressed in your training. An example of this would be if you are overweight, underweight, diabetic, etc. Good luck with your game!

Tags: Fitness, Flexibility, Injury Prevention, Kids and Sports, Off Season Training, SAQ, Sports Fitness by David Hansey, Personal Trainer
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I have been training a lot of clients lately who have been seasoned gym goers. They have been able to adjust their routines dramatically and not only improve their routine, but reduce the time they spend in the gym. While I enjoy seeing all of you, I don’t enjoy seeing any of you frustrated by your routine.
Let me share something with you that I share with these clients. It is my own workout routine. I work out every morning at the gym prior to starting work. I do three days of strength training and two days of cardio at the gym. I do an additional cardio routine on the weekend by going for a run. This program works for me. I am thinner with better muscle development, better balance and better abs than I had when I was in the military. WHY?
My current workout is balanced and when I work out, I work hard. I keep it fresh by changing it often. I have an advantage because I know the proper tempo and form for the exercises that work. If you are not sure of your form or you don’t have a tempo, let’s talk!
Tempo is INDIVIDUAL! Did you know that if you have hypertension, you can get HURT if you don’t understand tempo. You cannot have an isometric phase if you have hypertension as it is stressful for your body.
Form is what makes the exercise work. If you are performing the move without proper form, you are not only minimizing the result, you are risking hurting yourself!
We are all UNIQUE and what I hope you take away from this is how you need to build a unique approach to your workout that suits your special needs. WE ALL HAVE SOMETHING! Whether it is a bad knee or you just had a baby (or you want to!), there is something unique for all of us that our workout should HELP us with. I wish you good health!!

Tags: Fitness, Motivation, Nutrition, obesity, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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What is the core? You have probably heard the term bouncing around and may not be fully aware of what the core is. Your core is made up of 29 muscles that support your spine. You may know some of them as abs, obliques, lumbar, etc.
A strong core is critical to great golf for ONE MAIN REASON. Your core transfers power to your upper body when you swing. So, if your core is not tuned, your swing will never be as good as it could be.
Core training is accomplished by many movements and some of these can be golf-specific. If you are completely unaware where to start, drop by and see me and I will be happy to discuss your goals and some options with you.
If you are familiar with the gym, you may think that you just need to hit your abs harder. Core training is not just about the abs. It is about balance. If you overtrain your abs and ignore the rest, your core is still weak. So, it is about giving attention to the entire core – balance.
This is also a bit of a play on words because your core is also about balance. Your core helps your balance too! Many great core moves are about creating imbalance so your core has to engage during other activities. Do you see people using the big physio balls? That is what they are doing with them. Performing a move like your bicep curl on the ball engages your core so you are doing double-duty. This is a great way to sneak a few extra core moves into your routine. This, along with a few core specific moves should be all you need to make your shot the very best it can be.

Tags: golf, Sports Fitness by David Hansey, Personal Trainer
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Sports Specific Training

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

This is part two of my feature on Sports Specific Training. Last month, I gave some details on why everyone who does a sport needs to review their physical needs and what sports specific training can do for every athlete and how it can prevent injury. This month I will go into some details on how sports specific training can dramatically improve your game.

Do you ever wonder why professional athletes train so hard? Many of them are naturally talented. Their training may in fact be the difference between being a professional athlete and being a minor league athlete. Look at how many young men are drafted in the baseball draft that you NEVER see play in the major league. They had enough talent to get the attention of the scouts but they did not have what it took to progress to the major league. A necessary part of becoming an elite athlete is training in a way that is specific to your sport.

Sports Specific Training is not just working out. It means doing training that emulates and supports movements that your sport requires. It is NOT doing a cookie cutter routine that is made for anyone. A tennis player spends more than 50% of their game moving laterally so doing a workout on machines or in a class where you perform exercises that are not meant for lateral strength and stabilization is really a futile use of your time. Many machine based workouts and classes are not meant for athletes. Machine based workouts are built for the use of many different kinds of people so they are for general fitness at best. Classes are mostly cardiovascular routines and even the ones using weights are not classified as strength training and they certainly are not meant for athletes looking to improve their game.

I see many people spinning their wheels when it comes to sports performance because they have never had the opportunity to work with a specialist in Sports Fitness. A few sessions with a trainer who has sports training experience and certifications to back it up is a good idea for any athlete because it streamlines your training needs. For example, a football player may need to work on their bench press and squats for explosive power and strength off the line of scrimmage but these moves do not do much for golfers and tennis players who need exercises specific to their sport such as torso cable twist and high pull cable twist.

In addition to working on things that are specific to your sport, it is important for every athlete to also understand their personal weaknesses and strengths. If you have amazingly strong arms, you may be an exceptional batter in baseball who can hit home runs but you may have weak or tight shoulders or wrists that can still cause you problems with repetitive use injuries and lack of control when throwing. Or you have strong legs, but you may have very weak or tight hips that make you unable to react quickly on a direction change on the tennis court not to mention making you prone to knee injuries.

Regardless of your sport, training specifically for it will not only prevent injury but allow you the opportunity to become stronger, faster and more accurate. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com

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Tags: Chapel Hill News, Sports Fitness by David Hansey, Personal Trainer
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