Posted bysam

How To Gauge Your Fitness

Some people like to consider themselves fit – although, you have to keep in mind that being physically fit can be measured in different ways. There is not just one form of “fitness”. Instead of just assuming you are fit, you can find ways in which you can gauge it.

Below are a few tips which may help you in deciding where you fall on the fitness spectrum.

1. Heart rate while resting:
This is known as the resting heart rate. If you’re extremely fit, it can range from 40 – 60 BPM.

If your BMP is on the lower end of the range, it can show that your cardiovascular health is good.

If it is faster, you may want to think of some ways to get some exercise in and lower that BPM.

2. 1 mile running:
You need to run 1 mile at the flat surface. And that it would gauge your fitness

You have to get the distance covered in stipulated the time period.

If you’re physically fit, you may be able to complete a one-mile run in around 9 minutes. If you are significantly over 9 minutes, you can look into some ways of improving your cardio health so you can reach that 9 minute mark. Once you are able to reach that mark, you may be able to come to the conclusion that you are fairly fit.

3. Checking your flexibility:
Stretching and keeping your body flexible is an important aspect of fitness. You have to understand that when you’re testing your flexibility it helps gauge your fitness.

In order to do this test, you can stretch out your legs in front of you on the floor and try to reach your toes.

If you’re able to reach them with ease, chances are your flexibility is not bad. However, very few of the people are able to reach it in the 1st attempt. When you incorporate more stretching exercises into your routine, you can definitely help increase your fitness level by improving your flexibility. It is important for you to always look into the flexibility of different parts of your body and not just your legs or lower body.

So, if you want to test yourself and see where you fall on the fitness spectrum, these methods are a great place to start. You can join fitness classes, sessions, etc. to help you improve your fitness.

Posted bysam

3 changes you should incorporate in your diet

There are a lot of diet plans out there that automatically fail. When you’re looking at diet plan options, it is important for you to take the advice of your personal trainer. When you hire a local personal trainer they’ll be familiar with the local cuisine and the types of food which you are consuming. That is why they might be able to advise you accurately regarding the diet in which you should follow. This will make it much easier for you to get on the right path to a proper diet.

Below are different suggestions in which your personal trainer may provide you when you’re trying to switch over and better your diet.

1. Slow modifications:
One of the main reasons why diet plans fail is because people are not able to get accustomed to the latest diet. Instead of directly switching over to a new diet, you need to make the slow changes. Once you begin to make slow changes, it will become easier for you to follow the new diet and incorporate new things. When you’re providing the body with the time to adapt to a completely new diet, you can be sure that it will become easier for you.

2. Having a diet free day:
During the initial days of the diet, instead of following the diet on each and every day, you can allow yourself to have a single free day in between. When you have a single free day in between, you can indulge in whatever you want only to feed that craving. This would surely decrease the efficiency of the diet but at the start, if you’re very strict on yourself, you may decrease your chances of following the diet on a long term basis. When you give yourself that free day, you can slowly cut down on the amount of free days, making it half after a while and then almost completely minimizing the free day.

3. Checking out different recipes:
If you’re just having a handful of recipes for the diet plan that you’re trying to follow, it may become boring and hard to continue with the diet. You must try to search for different recipes. If you have an abundance of recipes, you can easily switch up the recipes to keep it exciting. Due to this very reason, whenever you’re looking at certain diet plans, it is important to look into the number of recipes that easily incorporate your diet. Once you’re able to look into the amount of recipes that are out there, you can understand which diets and recipes may work for you.

So, whenever you’re trying to follow a diet plan, instead of making the most common mistakes, you can incorporate these 3 steps in your diet plans so that you are able to follow it more easily and long term.

Posted bysam

3 high-intensity workouts your personal trainer might recommend

Most of personal trainers are always up-to-date with the latest workout regimes that are seeing results and that are beneficial to their clients. Over the last couple of years, high-intensity workouts have become quite popular. There are quite a few options when it comes to the high-intensity workouts. However, if you consult a professional personal trainer, there are a few different high-intensity workouts that are most effective. Below are 3 different high-intensity workouts that may work well for you.

1. Boxing high-intensity workout:
Boxing is a great form of exercise. Not only will you be strengthening your upper body but you would also be targeting your lower body as well.

The moves that are involved in a boxing workout can be practiced for around 30 seconds each.

That is why you can be sure that this workout moves quickly. However, just because this workout is quick does not mean that it is not effective. When you look at the efficiency of this workout, you will realize that it actually gives you a great workout.


-Left & Right Jab Cross
-Left & Right Hook
-Jumping ropes

These are the activities which are involved in the workout. Where you have to use both the hands, you have to do so alternatively.

2. TRX high-intensity workout:
This type of workout uses the TRX suspension which can be easily found online for purchase.

Below are 6 different exercises using the TRX.

The intensity of each exercise is pretty high.


-Jumping Squats 10 times
-Back Rows 15 times
-Left Single leg squats followed by Right leg squats 10 times each
-Mountain Climbing 30 seconds
-Plank 60 seconds

Each of these exercises is a high-intensity exercise, that is why the effect would be much more significant.

3. Staircase climb:
This exercise can be done on an actual staircase or it can be done on a Stairmaster machine.