Philly Personal Training Blog

Self-myofascial release can be an incredible tool to have for your workouts and your recovery. For those who don’t know what it is, myofascial release is soft tissue therapy and is often used for the treatment of muscle pain and immobility. Most commonly, it comes in the form of a foam roller and it focuses primarily on the fascia and other connective tissues in the body, similar to a massage. Myofascial release is used as an alternative treatment for chronic back and neck pain, headaches, migraines, scoliosis, restriction of motion, TMJ or jaw pain, and plantar fasciitis. Unfortunately, not everyone can afford regular massages or an athletic trainer to regularly rub out the kinks, soreness, and tight spots in their muscles caused by exercise. So, the purpose of myofascial release is for people to massage themselves, with the benefit of being able to control precisely where and how much pressure to apply. If you’re looking to make self-myofascial release a part of your workout plan, ou

It’s easy to feel like you’re not working out hard enough, but it’s also just as easy to push too hard during your workouts. Both could negatively affect your results in the gym. At Philly Personal Training, our personal trainers in Rittenhouse believe the tests in this article will help readers decide whether they’re exercising too hard or not working out hard enough. Talk Test. The first and easiest way to test your intensity is to do the “talk test” during your next workout. If you’re on a bike or a treadmill, you should be able to chat with someone next to you a sentence or two at a time. If you can only say about two or three words at a time, you might need to take your intensity down a notch. On the contrary, if you can easily speak in long paragraphs with no problem while working out, you may not be pushing hard enough. Rating of Perceived Exertion (RPE). Another way to measure intensity is to use the rating of the RPE scale. This is how you rate how hard you feel like you’re wo

Each new year, millions of Americans plan out their fitness goals. Whether it be part of their New Year’s resolution or a desire for the perfect beach body, many people start with good intentions but fall short on the follow through. As experienced personal trainers in Rittenhouse, Philadelphia, we’ve created this list to highlight the most common reasons why people abandon their fitness programs and how our trainers can help you stay on track. Lack of Time Lack of time is one the most common reasons for quitting a fitness program. The modern work schedule doesn’t leave much time for self care, but with the help of a personal trainer, you can develop a program that is both effective and efficient. At Philly Personal Training, we offer training sessions that last as little as 30 minutes so you still have enough time for the rest of your busy schedule. Unrealistic Expectations Unrealistic expectations are a huge killer of motivation and usually leads people to quit their fitness routines

Nothing will put a hold on your fitness progress like a sudden injury. A new injury could rear its ugly head if you’ve been neglecting stretching before or after each workout or if you’re using poor form. There are a number of different fitness mistakes people make that can lead to injury, and in this blog, we’ll share some of the most common ones we see as personal trainers, so you can avoid these mistakes and stay healthy as you work to reach your fitness goals.   Mistake #1: Doing too much too soon One of the most common mistakes our personal trainers see is when a person pushes themselves to do too much too quickly. It’s understandable to want results to come quickly, but you may actually be setting yourself up for a big letdown. You might have done high-intensity workouts in the past, or even fairly recently, but if you’ve taken time off, your body may not be ready to jump back in the right away. It’s always wise to create a realistic workout plan that’s suitable for your current

Are you trying to lose weight, but every time you step on the scale you’re getting disappointed and losing your motivation? Don’t give up just yet! There are a variety of reasons as to why, even when you think you’re doing everything right, you’re not shedding the weight. Don’t sabotage your weight loss, keep reading below to see where you might need to make simple adjustments to your routine. 1. You’re Not Consuming Enough Calories Most diets tell you that you need to cut as many calories as you can. For some people, not consuming enough calories throughout the day can stunt weight loss. How? Keeping your calories at a sufficient level keeps your energy levels higher and prevents overeating later in the day (looking at you, midnight snackers!) If you’re an avid exerciser like one of our personal training clients, not eating enough calories can impact your performance due to low energy levels. The key is to consistently keep yourself in a satisfied state, never starving, never overly f

According to a recent study conducted by Iowa State University, “Weightlifting is good for your heart and it doesn’t take much,” and spending at least one hour a week lifting weights can reduce a person’s risk of a stroke or heart attack by 40-70 percent. How is this possible? Weight training increases resistance in muscles and increases blood flow which, in turn, lowers the individual’s risk for cardiovascular diseases, diabetes, and high cholesterol. DC Lee, who was one of the researchers involved in the study, said “the results are encouraging, but will people make weightlifting part of their lifestyle? Will they do it and stick with it? That’s the million-dollar question.” If you’re already doing cardiovascular or aerobic training, the best thing you can do to reap all the health benefits is to incorporate strength training into your current exercise regimen. Continue reading for three ways we recommend you add resistance training into your routine and improve your heart health. Ma

When it comes to getting fit, you typically have two options: get a gym membership or contact a private training studio. Both offer top-notch facilities with all the amenities you could need for your workout. There are, however, a few glaring differences between the two that our personal trainers want you to understand. While you can get in shape at the gym, it may not be the most effective way to reach your fitness goals. Check out the infographic below to learn the advantages of a private training studio versus a gym, then contact Philly Personal Training to get in touch with some of the best personal trainers in Philadelphia. Learn more about the advantages of personal training studios by reading our blog, “Gym Versus Personal Training Studio, Which Is Right for You?” The post The Benefits of Going to a Private Training Studio Versus a Gym appeared first on Personal Trainer Philadelphia .