Personal training sessions are individually-designed programs based on your goals and capabilities. Programs will include cardiovascular, strength, core development, flexibility and balance exercises. Whether your goal is weight loss, building muscular strength and endurance, increasing flexibility or general fitness, the program will be customized to your goals and will highlight what you need to be doing in between sessions to be successful in reaching your goals. Remember that discipline (following the plan) is what is needed for you to turn your goals into accomplishments.
Partner (two people) Training - One Hour Sessions
Train with a friend or family member to achieve your fitness goals! Not only is this fun (and a little friendly competition can push you to work hard!), you can save money by pairing your sessions with an equally motivated partner.
Pilates Reformer Training - One Hour Sessions
Training sessions on the reformer involve integrated movement exercises for the entire body. Pilates, especially on the reformer, is an excellent way to improve one's strength, core, flexibility, and balance as well as help reduce low back pain or knee and hip pain/weakness, and increase shoulder mobility and stability. Physical therapists often recommend Pilates reformer training to help in aiding physical therapy work.
10 Foods for Weight Gain and Loss
The Harvard School of Public Health released findings from a huge federally funded study that analyzed data collected from 120,000+ men and women over the last 12-20 years on how various foods and beverages, exercise, sleep patterns and lifestyle choices impacted one's weight. Their findings revealed the notion that it's not just a matter of how many calories you eat, it's also about the nutritional make-up of those calories. Below is a list of the five foods that have contributed to the steady weight gain as well as the five foods that have contributed to noted weight loss of the study's participants:
5 Foods that Contribute to Weight Gain
Potato chips, Potatoes (baked, mashed or boiled), Sugar-sweetened beverages, Unprocessed red meat, Processed meat (lunch meat).
Your core is considered your "powerhouse" as it is the foundation for movement and in some exercises, such as Pilates, it is the focus of each movement. There are four muscle systems that work together to stabilize the pelvis and lumbar (lower) spine to efficiently execute movement such as lifting, bending, sitting, twisting, walking, running or jumping. When your spine is supported and strong, your posture improves. Good spinal health and posture has a direct impact on your general health as well. Think of your core as a cylinder with muscles forming the top, bottom and sides. These muscle systems are:
abdominal muscles that wrap around the front of your torso from the top of the hip bones to the bottom of your rib cage.
small muscles running along the spinal column. When you contract the transverse abdominals, the slight squeeze you feel around your spine are the multifidi muscles at work. The transverse abdominals and multifidi make up the sides of your core.
The pelvic floor muscles hold the pelvis together, connecting it to the thigh bones. Also known as the "bathroom" muscles - you know them from when you have to hold it. They work together with the diaphragm and form the bottom of the cylinder.
The primary muscle for breathing. Located inside the rib cage, it forms a dome through its attachment to the ribs, spine and sternum. Breathing techniques can be used to facilitate movement, improve strength, increase mobility during exercise and help focus the mind. The diaphragm works with the pelvic floor muscles to form the top of the cylinder.
Push ups: Why You Should Be Doing Them
Love them or hate them, push ups are an exercise that everyone should be doing.
They are one of the oldest exercises and remain a standard of many exercise programs because they are effective. Push ups build upper body strength in the chest, shoulders, upper arms, and back. Your core muscles (abdominals and muscles surrounding the spine) are working and also getting stronger as they help keep your body aligned throughout the exercise as are your hips and legs. So in reality, every muscle from your shoulders to your toes (or knees) is working. What if you can't get down on the floor? No problem - do them against a wall or a counter top; just make sure you're on your toes and at an angle so that the majority of your body weight is suspended against gravity.
For proper push up form, follow this guideline
Whether you're on your toes or knees, maintain a straight line from your neck to your hips no sagging. Hands should be slightly shoulder-width apart. When lowering your body,, keep abdominals engaged for maintaining optimal form. As you bend your elbows to lower yourself, try to go about 3 inches from the floor (use book about this size as a guide to give you an idea of where that is). Fully extend your arms to come back up to the start position. Repeat as many times as you can while maintaining good form. Have someone watch you to make sure you're doing it correctly or if you have a mirror, check out your form yourself. If you plan to do more than one set successively, rest for 1-2 minutes in between sets.
Is there a proper breathing technique for doing pushups?
There is not. Some people believe it works best if you exhale as you lower your body and inhale as you lift your body. This doesn't work as well for me and I instruct my clients to do the reverse. I find that I have much more power if I exhale to push myself up and inhale to lower back down. Try both ways yourself to see what works best for you.
About New Heights Fitness
Debbie Isaacs founded New Heights Fitness in 2005 and is an experienced A.C.E. certified Personal Trainer and Health Coach.
She is also a certified Pilates Mat and Reformer instructor through Balanced Body University, a premiere Pilates instructor training and education organization. After starting her career off at a busy fitness center, she created a private studio in North Potomac for clients to train and open up about their health and fitness concerns away from the distractions of a public gym.
As a personal trainer and health coach, she strives to help people improve their health
feel better about themselves and their image, and chart a course toward optimal health. Many people have allowed lifestyle choices to make personal health and wellness a low priority. We each have to take care of the body we've got to get us through life and need to be more responsible to ourselves and loved ones to ensure that we remain as healthy and fit as possible. From her personal experience and those of her clients, she knows that proper exercise and a healthy diet are the keys to improving one's body, mind and spirit. Through years of training clients and dealing with their (and her own) musculoskeletal issues, she finds that Pilates, especially on the reformer, is an incredible form of mind-body exercise that helps to improve, and in some case resolve, problem areas. Becoming a certified Pilates instructor and adding a reformer to the studio has been an excellent addition for clients.
As we age, the benefits of exercise and a diet rich in nutrient dense foods have been proven to avoid or delay many common ailments of aging
such as heart disease, arthritis, back problems, gastrointestinal problems, osteoporosis, depression and more. In addition to feeding your body with nutritious foods, exercise is the other key to optimal health. Besides improving your overall health, exercise is empowering, stress-relieving and fun! Debbie is passionate about helping people transform themselves and fulfill their health and fitness goals by incorporating exercise and healthy eating into their daily lives. Ready to take charge?? Call today to schedule a free wellness consultation - 240-855-5332.
"Working with Debbie, I feel stronger and energized and my overall health is so much better. She keeps me honest and accountable which makes a huge difference. Plus, I'm having fun!"
"I am grateful for my Pilates trainer, Debbie and her studio New Heights Fitness, who has helped me gain flexibility, better balance and strength, as well as ease my back pain (from scoliosis) and arthritic pain. Without my workouts with her, I don't think I would be able to function without needing a wheelchair or walker."
"I love doing Pilates on the reformer! I find the flow of exercises and the movement of the body similar to dance. It's a great mix of grace, strength and fun! Until I started working on the reformer, I don't think I understood what it means to have a strong "wrap around" core. My posture is better and I have more energy, strength and endurance for other activities like running, yoga and kid wrangling"
"I've been dealing with hip pain for quite a while and my physical therapist suggested trying Pilates reformer. After several sessions with Debbie, I have gone from a 10 to a 1 in pain. She identified the right exercises for me to do on the reformer as well as those to do at home and it's made a huge difference!"
"I really look forward to my sessions. They are very challenging and Debbie is a supportive trainer who gives lots of positive feedback and encouragement. I love punching and kicking the boxing bag!"