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’r...

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 fi...

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 curr...

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 over...

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 .

Water is an essential nutrient that our bodies rely on for a wide range of functions. When you’re exercising, managing your water intake is critical for making the most of your workout. Whether you’re a high-performance athlete or have other fitness goals like weight loss, weight gain, or improving endurance, water plays a vital role in the results you get from your workouts. Learn about some of the key benefits of drinking water during your workout in the infographic below, and contact Philly Personal Training to train with the best personal trainers in Philadelphia. At Philly Personal Training, we want to help you work out smarter and make the most progress possible each time you visit us. That’s why our we offer nutritional advice as well as training guidance. No other personal trainers in Rittenhouse have the same education and experience to help guide you on your fitness journey. Contact us today to talk about your fitness goals and to take the first step toward achieving the body...

What does your current exercise routine look like? Are you spending hours on the treadmill? Do you strictly lift and skip cardio altogether? What if our Rittenhouse personal trainers told you that with a few small tweaks to your daily workouts you can see big results? It’s called working out smarter, not harder. While hitting the gym six times a week is great, if your workouts aren’t catered to your goals, you are purely wasting your time. Save time and get all the gains when you contact Philly Personal Training. We have some of the best personal trainers that Philadelphia has to offer and guarantee results! The post Are You Working Out Harder and Not Smarter? appeared first on Personal Trainer Philadelphia .

Have you ever tried to do two things at once? For example, eating breakfast while driving to work. Whatever you are eating would probably taste much better if you were sitting down at the table, focusing on your meal, rather than the traffic around you. Or how about writing an email while watching your favorite TV show? You probably have to rewind quite a few times because you missed something! What we are trying to say is that you can never do multiple tasks as well as doing just one. This same idea can also be applied in the fitness world. What if your personal trainer had to watch and guide more than one person during your workout? What about if it was two or more? At Philly Personal Training, our Rittenhouse personal trainers primary goal is to focus on you and your fitness goals for maximum results. If you are torn between investing your time and money in either personal training or group fitness training, take a look below at all the benefits Philly Personal Training can provide ...

Getting in shape doesn’t have to be complicated. Just because the gym is full of large, expensive workout machines it doesn’t mean they’re the answer to your fitness needs. For many of us, simple bodyweight exercises can help build strength, increase flexibility, and improve overall health and fitness. Plus, they are incredibly convenient and can be done just about anywhere! In the infographic below, we’ll give eight reasons why you should consider doing bodyweight exercises if you don’t already, so you get the results you desire faster and easier than ever before. If you need a personal trainer near Rittenhouse Square, give Philly Personal Training a call. With one of the best teams of personal trainers in Philadelphia, you’ll be working out more productively than ever before. The post 8 Reasons Why You Should Be Doing Bodyweight Exercises appeared first on Personal Trainer Philadelphia .

Everyone’s fitness journey is different. While one person may be trying to slim down, another person may be trying to bulk up. Ultimately though, fitness success lies in a couple of common factors and they are hard work, consistency, and a healthy, balanced diet. Sounds simple enough right? Go to the gym, work hard, and eat right. For some, this basic equation for fitness success is easy, but for others – not so much. For those who struggle to stay consistent, need that extra push in the gym, and/or can’t seem to find that spark of motivation to crush their goals, that’s where a personal trainer can help. At Philly Personal Training, our trainers are here to make sure you reach your fitness goals. From custom-tailored workout programs to a never-ending supply of motivation, we push our clients to be the best they can be and have a blast while doing it! If you’ve been on the fence and can’t decide if a personal trainer is right for you, take a look at the many reasons why teaming up wit...

At Philly Personal Training, we get this question a lot: What’s better for me, cardio or strength training? And we wish the answer were that simple, but it’s not. Nowadays, choosing cardio or strength training should be based around an individual’s goals. While some people are looking to burn fat and drop weight, others want to build their speed and endurance. If you’re looking to make the most out of your workouts and achieve your goals, call Philly Personal Training today! Together we can take the first step in taking control of your health. Schedule your one-on-one consultation by dialing 267-455-0100. The post Cardio Vs. Strength Training: Which One is Better? appeared first on Personal Trainer Philadelphia .

Crunches are key to rock hard abs. Cardio first and strength training second. If you’re a woman and lift heavy, you are going to get bulky. If you’re one of the millions of Americans who attend the gym regularly, watch what you eat religiously, and still aren’t seeing the results that are being promised to you — chances are you’ve fallen victim to one of the many exercise myths circulating the fitness industry today. Philly Personal Training is here today to set the record straight. We asked each of our certified personal trainers about what they believe are the biggest fitness myths, and what you can do instead to reach your goals. Myth #1 If You’re Not Working Out Regularly for Hours, You’re Wasting Your Time While consistency is very helpful if your goal is to, say, lose weight or build a certain amount of muscle in a given period of time, simply “getting in shape” does not require hour upon hours of exercise. Studies have suggested that you can get in a great workout and reap many ...

Gyms are crowded, impersonal, and if we’re being honest, not the most welcoming places for many people looking to lose weight or get in shape. As someone who cares deeply about fitness, you deserve a personal training studio that provides you with a one on one experience and personalized plan based around your ability. That’s just what we do at Philly Personal Training. In fact, learn more about some of the benefits of choosing a trainer in our infographic below! To schedule your session with one of our trainers, who all hold a degree in exercise science, call 267-455-0100. The post 10 Benefits Only A Personal Trainer Can Provide appeared first on Personal Trainer Philadelphia .

Now that you know why building muscle is critical, it’s important to understand how to do it effectively. Women may find it more challenging to build muscle than men due to genetics and hormones. Some women may need to focus on decreasing body fat in addition to building muscle, in order to achieve visible muscles. More weight, less cardio Cardiovascular exercise is an important aspect of fitness that shouldn’t be skipped, because it promotes heart health and burns fat. But it’s better at shedding fat than increasing muscle density. That’s where free weights and dumbbells come in. Using weights is the only way to sculpt muscle and promote the muscle-mass and density responsible for giving muscles their shape. Choose challenging weights and use compound movements, or exercises that work multiple muscle groups at once. Focus on short, challenging workouts instead of longer drawn out ones. When lifting, reach the point of failure where the muscle burns and you feel out of breath. Lift at ...

If you’re a woman who exercises, the fear of “bulking up” may have crossed your mind once or twice. Many women find themselves afraid to put on muscle so they shy away from lifting heavy weights or avoid strength training altogether. Regardless of what your fitness goals are, muscle can help you get there. In fact, by the time you finish reading this article, I guarantee that you’ll actually want to put on muscle! Here are the many reasons why: Increased strength The most obvious outcome of building muscle is increased strength. It not only makes daily tasks like carrying groceries and lifting heavy objects easier, but it also helps to gain power, increase stamina and prevent injury to the joints during cardiovascular exercise like running, power walking or bike riding. You’ll also improve balance and agility. To increase strength, focus on lifting heavier weights with fewer repetitions. For endurance, use lighter weights with more repetitions. Start out slowly and increase we...

If you love running, you know it can be a great way to burn calories, release feel-good endorphins, and get rid of some stress. There are few modes of exercise that truly allow you to zone out and let your mind wander like running does. Unfortunately, running can also come with nagging injuries that can keep you sidelined and unable to perform your normal workouts and activities. There are several measures runners can take to prevent injury, however, no one is immune to injury when it comes to running. Let’s look at the most common (and annoying) running injuries and how to prevent or remedy them. 1. Plantar Fasciitis What is it? Plantar fasciitis occurs when runners have inflammation at the bottom of the foot, more specifically, the heel (the suffix “itis” means inflammation). This condition can result in various levels of pain, from pesky to unbearable. Many have described the feeling as comparable to stepping onto a nail that goes into your heel. The causes: Plant...