Mind To Muscle Connection – How To Think Yourself Strong?

Mind To Muscle ConnectionThe mind to muscle connection is a tool that can be used by anyone tone muscle sooner and increase their power. In this article, we will discuss how to think yourself strong. Everything we do-a movement or something we say- begins with a thought. The thought originates in the mind, which is controlled by brain and spinal cord. Our brain tells our body what to do, how to do it, and with what intensity using the spinal cord. The brain communicates via electrical signals to the spinal cord that transmits to our our muscles. The signals recruit-stimulates-muscle fibers to prepare for the movement. For example, you are about to pick up a box. Your brain will send a signal that will travel to the spinal cord, through the nerves of the arms and legs, the muscles will contract, and you to pick up the box. This is done involuntarily.

This process is what happens everyday, without a second thought. However, this process can be harnessed and used for specific gain. How, you ask? Mind to muscle connection! Essentially taking yourself off of autopilot, thinking about the muscles you want to target, in turn stimulating more muscles fibers at a time during muscle contraction. When more muscle fibers are stimulated, it means seeing muscle tone sooner and increasing power. Power means strength. No matter your fitness level, you have this at your disposal simply because its already happening. The goal is to make it intentional. “Often times, many neglect this mind to muscle connection to certain muscles. They’re leading to imbalances and/or underdevelopment of that muscle. This is when the mind muscle connection becomes important.” – (The Importance of the Mind-Muscle Connection When Working Out  by Austen Gravett  Jul 22, 2015)

Imbalances created by unconsciously compensating for an injury or temporary pain, if not corrected, become apart of your daily movement. When you pay attention to your body, your form improves, which makes your secondary muscles strong. The secondary muscles support the movement of the primary muscles which do majority of work during exercise. The primary movers during squatting are the glutes for hip extension and the quads for knee extension; they are supported by secondary muscles of the abs and back. The stronger the foundation, the more the body can do which yields the maximum results minimizing injury. Remember, whether you think you can, or you think you can not, you are right. So choose yourself, get off autopilot, put yourself first, and think yourself strong.

Choose CPT Fitness if you are looking for and experienced personal trainer to assist with the mind to muscle connection in the Atlanta area. Call (678) 713-4863 for a free fitness assessment, or browse our website for more information or contact us.

 

 

 

 

 

5 Reasons Everybody Should Know About Exercise

Exercise is more than just for good looks.  Engaging in some form of physical activity is essential to remaining healthy.  Here are several reasons why you should exercise. 

 

Contributes to fat loss

Several research studies have shown that physical exercise contributes to weight loss. If you burn more calories than you consume through exercise and nutrition, you’ll lose weight. 

 

Prevent disease

The chances of developing several various diseases has been proven to decrease when exercising.  These diseases include heart disease, cancer, diabetes, and stroke.  Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. 

 

Enhance your state of mind

Regular exercising will lead to an increased release of endorphins in the body.  These chemicals will fight depression and make you feel happy.  The body releases these endorphins as early as 12 minutes into the workout.

 

Enhance your wellness

When you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved.  You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

 

More energy

More energy can help you be more productive at home and at work.  Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. 

Don’t hesitate to get out there and exercise.  If you don’t like exercise alone or get bored easily, try group training.  Scheduling time out of your day for exercise  will make you’ll feel better than ever before and your body will thank you!

Health and Wellness Atlanta is a uniquely specialized, highly qualified resource for corporate wellness and fitness education. When you turn to Health and Wellness Atlanta, you are connecting with a partner that can understand the importance of fitness in the work place and help you deliver wellness programs that save time and money, conserve valuable staff resources and offer your employees high-quality employee health and wellness services. Browse our website for more health and wellness tips, or get free workout routines for women you can do at home.

Exercise and Yoga to Reduce Lower Back Pain

As more and more people ask more and more from their bodies, injuries to their bodies are becoming a normal part of our society.  Things like vigorous interval training and extreme endurance races like mud runs are becoming commonplace.  Also there is an increase in the popularity of extreme sports like X Games that involve great risk of injury. Even traditional sports like football and baseball can result in cringe inducing videos of athletes getting hurt. 

 

If these people, arguably in top physical condition, can get hurt, you and I don’t stand much of a chance do we?  Sadly, lower back pain is a part of many people’s lives. That’s why exercises and yoga stretches for lower back pain are becoming increasingly popular with every passing day. Yoga stretches, along with normal bodily exercise, are certainly a good route to go; when you are suffering from lower back pain.

 

Yoga is a form of exercise that comes in many different forms.  At its foundation, yoga encourages a joining of the spirit and physical body.  There are many disciplines and classes offered that anyone from a beginner to advanced athlete can find a class that suits their needs.

 

When you combine exercise and yoga stretches for lower back pain together, you get two excellent tools in your arsenal of healing. Exercise is great for building up strength and endurance. Yoga is perfect for maintaining elasticity and flexibility; two great attributes every muscle should have. 

 

Elasticity will allow your muscles to extend and flex over and over again without causing any tears. Flexibility is needed when you need to over extend or over flex your muscles. It allows them to twist and turn whenever you need them to. Where most people would strain or sprain a muscle, yoga keeps your muscles limber enough to handle the task without injury.

 

Bodily exercise and yoga stretches for the lower back help not only the part of your lower back that’s causing pain. But they help the entire rest of your body, too.  Any type of exercise can get your heart rate up.  An increased heart rate can help you burn off calories and fat, resulting in a leaner, stronger you.  It can also keep your entire cardiovascular system running more effectively, letting your heart pump more efficiently.  That can lead to less chance of a heart attack down the road. 

 

Much like exercise, whenever you do yoga, you will be using more than just your lower back muscles.  All of your muscles will receive the benefits of yoga as you move from one yoga position to the next.  Each of your muscles will become more limber and flexible, allowing all of them to twist and bend more smoothly and efficiently whenever you require it.

CPT Fitness premier full service fitness team provides Atlanta personal training at great rates. To lose weight and save money call  404 713-4863 . Whether you are looking to train at our fitness center in Atlanta, or looking for in-home training services we provide the best value with guaranteed results. Browse our website for more information on our personal trainers or get workout routines you can do at home for women.

Good Personal Trainer For Women In Atlanta – Lose Weight And Tone Up Your Body

If you are looking for a good personal trainer for women in Atlanta, choose CPT Fitness of Atanta. Ayana Roberts is a Certified PT with NASM with over 10 years of experience to help your lose weight, tone your body, and nutritional planning. Whether you are looking to fit in a dress for your wedding or looking to just feel better than you ever have before, Ayana can help you get the results you need.

It is Ayana’s firm belief that being fit and living a healthy lifestyle involves education, hard work and determination. She has been a certified personal trainer for over 8 years and her various clientele includes corporate executives, athletes, the morbidly obese, and individuals suffering from chronic diseases.  Ayana’s goal for each participant is to be able to continue exercising and eating well when they are no longer her clients.

Lose Weight Fast
Failed diet or exercise programs all have a common thread. It is time to stop yo-yo dieting and live the life you are supposed to live today.  We will help you see real results from your eating and exercise routines by taking the guest work out of it.

Tone Your Body

As a female personal trainer it is especially important for me to derail this misconception.  That can’t be further from the truth! Women should not shy away from lifting weights. Ayana will show you how to train with weights in a healthy way that will accelerate your weight loss by helping you tone your body like never before.

If you are ready to take your fitness goals to another level, choose a female personal trainer in Atlanta that has the experience of helping hundreds of women get into the best shape of their lives. Call (678) 713-4863 today to schedule your first session today! When you go to the gym, don’t waste your time with mediocre results get the good results you deserve.

Best Weight Loss Guidelines

RIGHT MENTALITY

Have to be disciplined and dedicated to task at hand. Periodically remind yourself about how great you will look in 30 days and stay positive!

  • Negative thoughts sabotage weight loss efforts
  • Try not to give into craving “comfort” foods
  • Don’t be to hard on yourself for minor slip-ups

HAVE A PLAN/ SET GOALS

Have detailed action plan

  •  Set exercise goals for each week
  •  Set nutritional goals. Know what you are going to eat at the beginning of each   week
  •  Join exercise groups like running groups
  • Hire a Personal Trainer

Keep track and always be conscious about your progress

  • The more detailed oriented you are, the more likely you will be successful

PROPER NUTRITION

Eat 5-6 Meals a Day

  • Benefits include: faster metabolism, reduced hunger and cravings, steadier blood sugar, less storage of body fat, and more calories for muscle growth
  • Think about small portions
  • Choose meals with easy and quick prep times
  • Cook enough for leftovers

No Crash Diets or Fasting

  • Lowers metabolism significantly
  • Most weight will be from water weight and muscle

Drink H2O

  • When the body is dehydrated it holds onto water, thus causing bloating

Consume a Good Mixture of Proteins and Carbohydrates

  • Proteins

Egg Whites, Chicken Breast/Thigh Organic Lean Cut Beef,  Fish,  Turkey

  • Legumes

Lentils Black Beans Pinto Beans  Garbanzo Beans, Chickpeas

  • Veggies

Spinach Aspargus Broccoli Kale  Green Leaf Lettuce

Restrict Processed Carbohydrates 

  • Processed carbs: breads, pastas, cereals, pre-packaged meals

Limit Alochol

  • Make low calorie choices:
  • Dilute drink with soda
  • Eat plenty of food before start drinking; high protein (cheese, chicken, fish), and avoid salty snacks

TOTAL BODY EXERCISE FOCUS

Perform Exercises That Focus on More Than One Muscle

  • Compound Exercises: Squat to Press, Lunge with a Bicep Curl,

Yes, You Do Need to Strength Train

  • Increases lean body mass
  • The more lean muscle you have, the more calories you burn at rest and during exercise

CPT Fitness premier full service fitness team provides Atlanta personal training at great rates. To lose weight and save money call  404 713-4863 . Whether you are looking to train at our fitness center in Atlanta, or looking for in-home training services we provide the best value with guaranteed results. Browse our website for more information on our our personal trainers, or for questions and comments please contact us.

Metabolism Training for Weight Loss

When you are trying to lose weight it is important to know how to use metabolism training for weight loss. The question I get from many of my clients is, What is metabolism and can you actually train it? To start, let’s do a quick review. Healthy EatingMetabolism is a chemical process that the body uses to convert food to energy.  More simply put, it is the amount of calories our bodies burn/use daily.  How much energy used is determined by a body’s Basil Metabolic Rate (BMR).  BMR is the amount of energy/calories burned at rest.  Your body size, age, gender, physical activity level and eating patterns can all affect BMR.  For example the practice of crash dieting, starving encourages the body’s metabolism to slow down.  Research has shown that too few calories can slow  one’s metabolism up to 15% and in some cases reduce lean muscle mass.  Secondly (Conversely) , physical activity causes muscles to  require more energy, causing the body to burn calories at a faster rate.  This can even occur at rest.
Interval training is a great way to increase metabolic rate.  Shout bouts of high intensity work coupled with lower intensity active recovery can teach your muscles to use oxygen more efficiently.  This in turn can cause the body to increase caloric burn, thereby increasing metabolism.  Many fitness professionals like using Metabolic Resistance Training workouts with their clients. This type of training involves high intensity training that combines strength training with cardiovascular foundation.  This combination is thought to increase the metabolic rate during exercise, and long after the workout.  To do a metabolic training workout, breakup the workout into supersets of 3-4 full body exercises with little rest between exercises and 60 seconds rest between sets.  Be sure to use a lighter than normal weight load.  Complete 4 sets and your body will be a calorie burning machine.

CPT Fitness premier full service fitness team provides Atlanta personal training at great rates. To lose weight and save money call   404 713-4863  . Whether you are looking to train at our fitness center in Atlanta, or looking for in-home training services we provide the best value with guaranteed results. Browse our website for more information on our our personal trainers, or for questions and comments please contact us.

Lose Baby Weight Atlanta

Weight Loss After BabyAtlanta Personal Trainers are here to assist you in your pursuit to lose baby weight in Atlanta. We are dedicated to providing new moms with the personal training and meal plans they need for fast postpartum weight loss. We are able to do this by using the most current and pertinent information on fitness and nutrition for women of all ages. Our weight loss after baby programs are uniquely designed and catered towards the individual, with our commitment to the highest standards of personal service.

We understand the importance of value, thus we consistently and consciously work toward providing the most comfortable environment possible for you to enjoy. Our personal trainers will meet you at home or at your facility.

Now Serving
The Metro Atlanta Area
Personal Trainers and Weight Loss

Our goal is to help you lose baby weight, to improve how you look, improve your health and get you back your pre-baby weight. A health and fitness consultant, supplied by Certified Personal Trainers, can dramatically change your lifestyle, for the better. Research has shown that an new mom’s chance of success is significantly increased when they employ the services of a certified professional. An improved lifestyle, through a strategic change in diet and exercise will bring benefits that can last a lifetime.

  • Increase Energy
  • Control Postpartum Fatigue
  • Shed Weight Gained During Pregnancy
  • Boost Your Energy Level
  • Restore Muscle Strength
  • Tighten Abdominal Muscles
  • A healthier heart
  • Better skin/complexion
  • Relieve Stress
  • Help prevent and promote recovery from postpartum depression

One of the main goals of a good personal trainer is to structure a ʻlearning process’ so that you acquire the skills and knowledge necessary for you to make health, fitness and lifestyle decisions for yourself. There are many other benefits in choosing a health and fitness trainer excluding the obvious ones of motivation and guidance. Our professionals have access to a vast amount of experience in helping women throughout the entire Metro Atlanta area lose baby weight. They have been trained to the highest standards in order to improve their lifestyles, giving them the ability to help their clients reach their fitness goals. Our personal trainers offer healthy nutritional guidelines in addition to a strategic resistance & endurance training program. Our overall aim is enhancement, achieved through education and awareness.

Holiday Weight Loss – Lose Weight During Holiday Season

Holiday weight loss is becoming a new thing for families across America,  find out how Certified Personal Trainers can help you lose weight during the holiday season. I know what you are thinking, the holidays are quickly approaching. The shopping, the parties, vacations and weight gain. Ughh! For far too long, people have associated the holiday season with less exercise and bulging bellies.  You can avoid gaining an extra 1 to 7 pounds by setting boundaries and goals.

To get through the holidays, create three goals: a large (macro) goal, a medium (meso) goal and a small (micro) goal.  Examples of large goals could be: “I want to lose 10 pounds in two months” or “I want to maintain my current weight within two pounds during November and December”.  Once you have a long term goal, the next step is to create your meso goal. This goal should help you achieve your macro goal and the time frame should last for one month. Therefore your task is to set challenging and specific goals for the month of November and December.  Examples are: 1) log 25 workouts each month or 2) run a total of 30 miles.  The smallest goal, or micro goal, is the weekly goal.  How many times you plan to exercise each week or how many times you will prepare a home cooked meal to help you achieve your meso goal. These goals set the tone for how you will achieve your large goal.

To help you achieve your goals, create an environment that will help you be successful. Use a healthy grocery checklist when going to the grocery store.  Educate yourself about proper nutrition and exercise by visiting informative and trustworthy websites.  Remember, not all websites are created equal.  Download and start using smartphone apps that log daily eating habits and workouts.  There are also apps that guide you through calorie burning workouts.  Buy a group personal training session package.  This is essential for those who find it hard to exercise on their own.  Personal training does require a significant financial commitment; however group personal training sessions are significantly less than individual sessions. The holiday time can be a slow time for some trainers and they might be running a special promotion.  Plus, you can rally your friends to join you or make new “fit” friends.

While setting your goals, think about how great you are going to look and feel and how you will be well on your way to starting the new year with a more healthier and fit you. Have a wonderful and active holiday season!

Want to lose weight during the holiday season, call 678-713-4863 to speak with one of our trainers today. Certified Personal Trainer provides healthy nutritional & fitness advice one session at a time. They are a premiere full service Atlanta personal training team. They specialize in providing a customized fitness program to fit all fitness needs whether trying to lose weight or gain muscle. Their courteous and professional staff has served Atlanta women and men for over 10 years, with results worth boasting about.

My Child is Overweight, Now What? Weight Loss Tips for Kids

Parents, have you ever said “My child is overweight, now what?” Certified Personal Trainers offers weight loss tips for your kids to help them achieve a well balanced life. American children waistlines are growing exponentially; growing so much, that the rates of overweight and obesity have reached epidemic proportions.  Research has shown that the main causes of childhood obesity are lack of physical activity and high fat and high sugar diets.  Helping children achieve a healthier weight is more about teaching them how to incorporate appropriate exercises and eating patterns.

Healthy eating patterns should be encouraged before, during and after school.  The importance of eating a healthy breakfast should be stressed.  A good breakfast to start the day is scrambled eggs, 1 slice of turkey bacon, 1 slice of wheat toast and 8oz. of water or freshly squeezed juice.  Make it a habit to pack lunches.  Many schools are trying to provide healthy lunch options. However, to be on the safe side, pack a healthy sandwich, a piece of fruit, and sugar-free pudding as a guilt free dessert. After school, children are often tempted to eat fast food or other high fat processed foods.  Replace the salty, sugary snacks in the house with better alternatives like light popcorn, fruits, baked sweet potato fries, peanut butter sandwiches or yogurt.  Children should participate in the dinner preparation.  They will be more likely to try new foods and better adopt healthy eating patterns.

After school and on weekends limit TV, video game and computer time.  Find physical activities that your children enjoy.  If they like the activity, the more likely they will keep it up.  They will also likely be to continue if they record each time they are active for 60 minutes.  Remember physical activity can include playing sports, dancing, jumping rope, and swimming.  Before starting any physical activity, make sure the children warm-up.  This should be about 5 minutes of light activity. Parents should also ensure that their children cool down and stretch to prevent injury.  Strength training using weights should be under close supervision of a trained fitness professional.   Not all fitness professionals can safely work with children. Be sure to ask a lot of questions before you get started and monitor the first couple of sessions.

Parents, offer constant verbal support to their children and set an example for them to follow.  Children are more likely to adopt healthy behaviors if they see their parents eating healthy and exercising. Go on family walks, play catch in the yard. It just may help their kids live a long and healthy life.

If you no longer want to say “My child is overweight”, then call 678-713-4863 to speak with one of our trainers today for our kids weight loss program. Certified Personal Trainer provides healthy nutritional & fitness advice one session at a time. They are a premiere full service Atlanta personal training team, specializing in providing a customized fitness program to fit all fitness needs. Their courteous and professional staff has served Atlanta women, men and children  for over 10 years, with results worth boasting about.