#personal trainer online

[nancylfitness]

Flex, Stretch and Compute

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture. 

Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.

Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

Reduce these effects of long term sitting; take breaks; switch things up:

Below are examples of some exercises / stretches that can be performed without leaving your desk area.  Set your timer to take breaks and go for it!  Start small and slowly work your way up to more movement.

Neck Flexors, Sitting or Standing

Stand (or sit) head comfortable in a centered position.

Draw in chin pulling head straight back.  Keep jaw and eyes level.

Hold this position for 5 to 7 seconds.  Release. 

Repeat.

Side/Torso – Standing Bend

Stand with feet together and palms overhead touching.

Bend body to one side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Bend body to the other side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Chest Scapula Adduction with Pectorals

Stand in a doorframe, palms against frame and arms at 90 degrees.

Lean forward, squeezing shoulder blades together.

Hold 7 to 10 seconds.

Release, then repeat.

Hip Flexors/Quadriceps Stretch

Stand, may use chair as a support.

Slowly bend left leg feeling the stretch.

Hold for 7 to 10 seconds.

Release.

Repeat with other leg.

Dorsiflexion and Plantar Flexion, sitting

Sitting with feet on the floor.

Point toes up while keeping heels on the floor.

Hold position 5 to 7 seconds.

Now, press toes to the floor while raising heels.

Hold position 5 to 7 seconds.

Repeat several times.

Upper/Mid Back Stretch, sitting

Sitting in chair with knees apart, bend forward toward the floor.

Feel the stretch in the lower back.

Hold 7 to 10seconds.

Sit upright.

Repeat.

#nancylfitness #senior fitness #senior exercise #sitting #personal trainer online #workout #posture #shoulder exercise #muscle tone #muscle atrophy #computer posture #desk posture #desk exercise #stretches #desk stretches #computer stretches #office exercise

[amedeosbardellotto]

Il potere della connessione: coltivare fiducia, rispetto ed empatia

Ogni relazione efficace tra formatore e cliente si basa su basi di empatia, rispetto e fiducia. Il Personal Trainer Pavia è consapevole che il percorso fitness dei propri clienti è estremamente privato e spesso intrecciato con sentimenti difficili, paure e ostacoli. https://post.news/@/amedeos/2bd16Nn3UYeI2491QswleOHI4K3

#Come dormire bene #Fitactive Pavia #Personal Trainer Pavia #Personal Trainer Online #Stress Sintomi

[meutreinoperfeito]

Treino Online de Core e Abdômen - 11

Treino Online de Core e Abdômen – 11 – Os exercícios abdominais são frequentemente associados à conquista de uma barriga definida, mas seus benefícios se estendem muito além da estética. Esses exercícios são cruciais para fortalecer a musculatura abdominal, desempenhando um papel vital na prevenção de dores lombares, na melhoria da postura e na sustentação de uma respiração mais eficaz. Além…

View On WordPress

#abdômen #personal trainer online #treino abdominal #treino funcional #treino hiit #treino online #treino para o abdômen #treino para perder peso

[primitusperformance1]

Primitus Performance offers professional online personal training services designed to help clients achieve their fitness goals from the comfort of their own homes. Our experienced trainers provide personalized workout plans and nutrition guidance tailored to each individual's needs, ensuring maximum results. Join us today and experience the benefits of our cutting-edge virtual training platform.

#posture correction exercises #online personal trainers #personal trainer online #personal trainer for weight loss #corrective exercise specialist

[personal-trainer-online]

Looking for a Personal Trainer Online?

If you are looking for a personal trainer online and want to know more about how you can stay fit and healthy while on the move, make sure to give me a follow.

I'll be sharing lots of free content to help you workout from where you want, when ever you want.

Don't miss out!

If you intersted in working with me to ensure you crush your goals, you can find out more about my online training programs at htts://www.kerryoconnorpt.co.uk

#personal trainer online #personal trainer manchester #personal training

[150minuten]

Personal Trainer Online

Mit Online-Personal-Training können Sie bequem von zu Hause aus trainieren, und zwar zu einem Zeitpunkt, der für Sie günstig ist. Dies kann besonders für Menschen mit einem vollen Terminkalender von Vorteil sein, die keine Zeit haben, in ein Fitnessstudio zu gehen.

Visit Us: https://150minuten.de/

#Personal Trainer Online

[straightmenobsession]

IFBB Pro Bodybuilder, Personal Trainer & Online Coach Dennis Reinhold.

“Heaviest I have ever been.”

#dennis reinhold #bodybuilding #personal trainer #online coaching

[knowxhope]

👀👀

#knowxhope #tattoo #me #tattoos #fit #fitness #los angeles #beard #bearded #bodybuilding #hollywood #muscle #nike #buff guys #motorcycle #online coaching #personal trainers #jax teller #sons of anarchy #beach

[fitveganlifts]

Hey, I'm now offering online personal training so if you're interested, send me an ask and we can chat and go over details

#fitblr #fitness #vegan #personal training #online trainer #vegan personal trainer

[sammieb9]

Josh Goldy is damn sexy

#josh goldy #health & fitness #online training #personal trainer

[shawn-phillips-training]

Transform your body and life with Shawn Phillips Training, your dedicated personal trainer in Los Angeles. Increase your level of fitness, accomplish your objectives, and realize your greatest potential.

Tailored workouts, expert guidance from Shawn Phillips, and a commitment to your success. Begin your path of transformation right now!

#Personal Trainer #Nutrition Coach #Nutrition Consultations #Online Consultations #Exercise #Weight Loss Trainer #fitness #workout #nutrition #bodybuilding #gym #yoga

[nancylfitness]

Exercises that Will Work for You

Exercise is beneficial for the body and for well-being.  Whether you want to begin an exercise routine or try something new, where to start?

Think about what kind of exercise is interesting to you.  Is it a fit with your lifestyle?  Aspects to consider:

Do you like to work with others or alone (at home or gym)

Does the routine mesh with your schedule / lifestyle

Is it suitable with your fitness level (not too easy; not too difficult)

How much impact are you looking for (can your body handle high impact, or do you require lower impact exercises)?

Physical activity is advantageous, significantly improving one’s health, helps:

Establish and maintain a healthy body weight

Maintain muscle mass and good energy levels

Reduce risk of chronic disease

Improve mental function and mental health

Sleep better.

To get started with an exercise routine it’s important to consider a health check-up first, especially if you are:

not used to strenuous physical activities

aged 45 and over.

The health check may identify any health issues or conditions that could potentially cause injury during exercise.  Knowing these limitations, a safe and optimal exercise plan may be developed.

Next set goals:  REALISTIC GOALS.  Create a plan that is attainable for you.  As your fitness level increases and you progress toward reaching your goal, add to it in increments:  SUCCESS!!

Now, maintain your exercise routine on a scheduled basis:  HABIT.

Types of Exercise to Consider:

Walking – is safe and produces dramatic results.

Start with walking in 10 to 15 minute increments. As strength and endurance increase, begin to walk further and faster. Get to the point of being able to walk for 30 to 60 minutes at a good pace.

Strength Training – muscle begins to atrophy after the age of 40.  Strength (resistance) training will help to slow/stop this progression.

Start with lighter weights, that you can lift comfortably 12 to 15 times.  Use proper form, doing each exercise correctly. When ready, increase the load to slightly heavier weight.

Try to maintain a weight training schedule of two or more times per week.

Balance Training – can help prevent falls, important for older adults.  The movements are slow and deliberate.  Many daily activities require good balance: walking and going up and down the stairs, standing up from a sitting position, bending over, etc.

Some simple balance exercises include:

Stand on one leg and raise the other leg to the side or behind. As balance improves try holding the positions for a longer amount of time.

Also try closing your eyes or moving your head in different directions.

Heel to toe walking:  walk in a steady, straight line by placing the heel of one foot just in front of the toes of the other foot.  Repeat for 20 steps. To start, use a support if needed.

Stand up from a sitting position without using your hands. To start, use a support if needed.

Keep practicing until a support is no longer needed.

Flexibility/Stretching:  helps with muscle recovery, range of motion and injury prevention.  It also works to improve posture and balance.

Warm up first for about 5 to 10 minutes with some dynamic stretching (high kicks, knee to chest movements, arm and leg swinging). This prepares the body for exercise.

Stretch slowly, doing so with fluid movements. Only go as far as is comfortable – no pain.

Start by holding the stretch for 7 to 10 seconds, then progress further as you become more comfortable.  Yoga and Pilates are good flexibility exercise programs.

The above exercises can be done individually or may be combined. Most importantly, do what you like and have fun with it.

If you feel pain or discomfort while exercising, stop and rest before continuing.  Do not rush your routines; take time to progress.  This will help you to maintain your program.

#nancylfitness #personal trainer online #senior fitness coach #senior exercise #senior fitness #workout #balance training #flexibility #low impact exercise #realistic goals #start fresh #strength training #stretching #walking

[kryptonexorcius]

Girlies, I don't have anything bad about my body (except for my calf that is so skinny lol) but going to the gym is literally making me love my body even more????

#journal #digital diary #online diary #diary entry #diaryposting #personal diary #tumblr diary #gym trainer #gymlife #gym thoughts

[shapenet]

#Online Personal Trainer #Online Personal Trainer Software for Business

[strivecompetitions]

Fitness Challenge

Download the Strive Competitions App for the best Fitness Challenges App and try an amazing body transformation workout to achieve your dream body in only 5 weeks!

#https://www.strivecompetitions.com/30-day-workout-fitness-challenge-body-transformation #Fitness challenge #Workout challenge #Body transformation #30-day fitness challenge #Fitness competition #Fitness program #Weight loss challenge #Exercise challenge #Health challenge #Fitness goals #Fitness journey #Fitness motivation #Personal fitness challenge #Online fitness challenge #Group fitness challenge #Fitness accountability #Fitness community #Fitness coach/trainer #Fitness inspiration #Fitness transformation #Strive Group Fitness Challenges App #Strive Competitions #Strive Competitions LLC #strivecompetitions #strivecompetitions.com

[str4wberrybongw4ter]

i hate dog people

#just saw two seperate posts about liking cats or seeing cats and the comments are full of like don’t forget about dogs ! #we can forget about them for one singular post actually … #as a dog trainer (lmao) the online dog person persona is soo not good lol #people treating their dogs like they’re a HUMAN part of the family rather than a dog #giving their dogs separation anxiety and digestive tract problems