4fitbodies.com

Functional Training – Not just for Sports

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

I talk a lot about training for sports here. And while sports are a fun part of a lot of people’s lives, I think sometimes people think that personal training is only for the athlete. They forget that we are all involved in the sport of life and that life takes a toll on us in more ways than our sport ever could. You know when you hear about someone bending over and not being able to get back up because they have hurt their back so badly. Or someone’s knee just “giving out” and they fall and are injured. These are not freak accidents. They are signs from your body that you have been doing damage for a while and it finally has to let you down because it just cannot take the abuse anymore. Functional training allows you to stop abusing your body and allows you to do these things without the worry that you are going to injure yourself.

Do you lift children and packages in and out of your car? Do you sit at a desk (or in your vehicle or on a plane) for large periods of time? Do you have to stand for long periods of time? Are you a caregiver (to an adult or child) who must lift someone regularly or in an emergency? These are just examples but I think you will find that regardless of profession or lifestyle, we all have times where we do movements that put a strain on our body.

I realize that this kind of training may not be as glamorous as sports training, but the functional training concepts people use for sport training can help you do all of these things better. One of the concepts of functional training is to lift weights in a method that emulates the movement you are trying to perfect. So for example if you play tennis, you would have weight training movements that emulate the reach of the serve and you would do drills that emulate the quick directional changes required for tennis. A baseball player may use cable crossovers to emulate the motion of swinging a bat. Well this twisting weighted movement also works well for anyone because we all lift things out of our cars and twist with them. Think of all the times you lift your groceries or your golf clubs or your children out of the car.

Now that said, I don’t want to see everyone at the gym just twisting all over the place. The idea of personal training is to design a program for your life, your goals and your needs. In order to truly get a routine for you, you have to spend some time with a Certified Personal Trainer who can do an assessment on your posture and your movements in order to determine if you have any tight or weak muscles that need to be corrected. When your trainer pairs that assessment with your goals (to not have a stiff back in the morning, to lose 15 pounds, to run the Peachtree, etc) then it is possible to design a program that you can work on to meet these goals.

Functional training movements in your customized workout will make major differences to an athlete’s performance when they are added to a workout. And they will make a major difference in not only your fitness and appearance but also in the quality of life. Those little aches and pains like that sore back when you lift your toddler will be gone. For more information on Functional Training and Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, functional training, Personal Training by David Hansey, Personal Trainer
Comments Off

Yes, it is that time of year again — WOOT!!

This weekend I will be running the ING Georgia Marathon. Ran it last year and fully expect to be fine but you know a marathon is a long way so I have been training but there is always that excitement that comes with such a long race.

So I am totally excited and doing my last week of prep work

Wish me luck
Dave

Tags: Douglasville, Fitness, Marathon Training, Personal Training by David Hansey, Personal Trainer
Comments Off

I get all kinds of people asking me what is the best workout for them. And I see all kinds of ads and promotions here in Douglasville promoting this class, that class or that gym as the best group fitness class or workout program for everyone.

So let me lay it out for you. The best fitness program for you is one that is custom designed for you. BUT more than that, it has to be something you will do.

While I love to run, I meet people every day at the gym who would rather eat rocks than run. So running is not and should not be something that they consider. There are so many fun and effective fitness options.

Do you love the fine detailed look of muscle on your body. Then you need to strength train. So a 1/2 hour strength training workout custom designed for you by a board certified personal trainer is going to be something you want to look at. But you may HATE exercise machines. Guess what, then don’t use them. Come to the gym and learn how to use some free weights and cables and your own body weight to get an amazing workout. It will be better for your body and your mind.

Do you love fresh air? Me too. I am like a little kid that way. I feel better if I have had time to play outside. So every Saturday as much as I want to relax or work in the yard, I go out for a run at Sweetwater. I feel so refreshed after. There truly is nothing like seeing deer grazing in the field on a beautiful morning.

So step back for a second from what people tell you that you SHOULD DO. Or what ads are telling you is “right for you” Make a list of what you enjoy. Even things that are not necessarily fitness related.

Like here is an example: fresh air, rest, lowered stress, lean look of muscles, being with friends.

That list helps a personal trainer design your program. So you can do a couple of strength training sessions in the gym with your trainer for those muscles and then go walking with a couple of your friends at one of the great places to walk here in Douglas County.

Hope that helps you get some ideas on how to make fitness and working out more fun and to incorporate it into your life.

Tags: Douglasville, Fitness, fitness classes, group fitness, Personal Training by David Hansey, Personal Trainer
Comments Off

Many people live life in a state of perpetual dehydration. There are external forces that cause it, sure. Like forced air heating, hot weather, sweating from a workout.

But I don’t usually find that people are dehydrated because they worked out too hard — sure sometimes — but not usually. And really I am not talking about that odd day where you feel a bit tired or dehydrated from your workout (or this time of year from your cold medicine)

I am talking about that fog that surrounds you regularly if you fail to hydrate. Those small headaches you might get, that rundown feeling, that need for a sugar boost or caffeine boost in the middle of the afternoon.

On the medical questionnaire for my personal training clients here in Douglasville, I ask about alcohol and caffeine consumption as well as medication and all the other host of medical questions. Some people drink WAY TOO MUCH CAFFEINE. Now, I love a couple of cups of coffee in the morning too but I am talking about chronic overconsumption. Reaching for a Red Bull or a Coke or even a coffee when you really should be downing some water not only does not hydrate you, it does the opposite.

As does alcohol. Both alcohol and caffeine have been found in studies to have beneficial uses in our life. But seriously, you know the studies were not assuming you drank 3 cups of coffee in the morning and then a few cokes and then a few beers. There are MANY people that go not only the entire day BUT DAYS without drinking pure water.

This week, take a couple of days and write down what you drink. EVERYTHING you drink. Juices, smoothies, juice drinks — these can all be packing on a lot of calories that are “hidden”. Beer, wine and coke can also be a lot of hidden calories and are dehydrating. So spend 2 days writing everything down. Get honest and see if you really drink 8 glasses of water or if it is more like 2. Want to get really honest? Record your food too and see the connection between lack of water consumption and overeating.

I hope this helps you to realize the importance of water on the basic functions of your body (one of those being metabolism)

Tags: Douglasville, healthy eating, Personal Training by David Hansey, Personal Trainer
Comments Off

Finally Fit in 2008!! YES YOU!!!

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

This time of year, as our thoughts shift from sugarplums to fit bodies, many people make resolutions to get fit. This will be the year!! No more excuses, this time it will really happen. Well I have to admire the resolve but let’s put together a fitness “tool kit” so that by the time you are reading the March issue of the Chapel Hill News, you are still committed to getting fit and you are starting to enjoy the results that come from having a healthy fit body.

The first step is easy but often neglected and it is a MUST. Visit your doctor. He is the professional on your health so go. Don’t find excuses not to go, just go. Your doctor will probably kiss you for starting a routine but he will also tell you any things that are important for you — You are unique and only your doctor knows what you need to watch out for.

Next, review your fitness options. There are LOTS. Do you plan to work out at a gym, at home, join a team sport, run, etc. Decide on something that fits your life. There is no point in making it more difficult than it needs to be. While your intentions might be good in choosing to swim every morning at 5 am, if you have never been up at 5 am ever, then that may not be an easy option. Try to find something that fits with you. Like if you hate the outdoors, you are not going to go out to run every day. But you may love running on a treadmill at the gym while you watch your favorite program or listen to your ipod. Making it a part of your life is a KEY to making it last. One of my most successful clients ever told me he considers his workout a part of his work day and his work day is not done until that workout is done. That mindset is what you need to get fit.

While you are considering your options, keep in mind the advice from your doctor as well as your needs and goals. And remember that everyone needs some form of strength training. Your weight loss and body transformation will not only be sped up by strength training, you need it for overall health to avoid issues with osteoporosis and aging. Strength training is lifting heavy weights (defined as being something that you can not lift more than 10-12 times) If you can lift it 100 times, consider those light weights as just a nice add-on to your cardio routine. Two to three sessions a week of strength training is all you need. And depending on what you choose for cardio, it can be a very simple addition. For example, if you love tennis, then go play twice a week and twice a week come to the gym for some cardio and strength training.

Now that you have decided what activity you are going to do, it is time to decide if you need any special equipment or training. You can’t run without great running shoes. And you don’t jump into a pool unless you know how to swim. So unless you know what you are doing, you may need some instruction. Whether this is some lessons, personal training or special equipment, you need to realize that the quickest way to succeed is to get expert help and great equipment. It is also the best way to avoid injury. So determine what you need and then decide on what is right for your budget. And then regardless of whether it is personal training sessions or great equipment, use it. If you don’t show up for your lessons or your shoes just sit on the shelf, then you are wasting your money.

I wish you a very happy and healthy start to 2008. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Fitness, fitness classes, group fitness, Personal Training, Strength Training, Weight Loss by David Hansey, Personal Trainer
Comments Off