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  1. 3 ways the right personal trainer will help to bring out the best version of you

    Personal Training is the cultivation of a unique relationship to which there are many positive outcomes. The emotional bond between a Personal Trainer and their client will influence said clients decisions; this is what makes the link so unique and invaluable.  As Steve Jobs famously said “There’s no greater wealth than health” so doesn’t it make sense to have a dedicated professional to hold you accountable, optimize your time, correct you when you’re making critical mistakes and be present for emotional support?


    The right personal trainer may not be a drill sergeant or gym rat; in fact the modern day trainer is much more than that; they’re educators, implementers, listeners, accountability holders, and assistants. Today’s trainer must be equipped with the soft skills that can manage a wide array of personalities; unfortunately the perception in many people’s eyes is skewed.


    Here are 3 ways the right personal trainer will help to bring out the best version of you


    State of mind: mental clarity, passion and enthusiasm are just the tip of the iceberg. The right trainer will keep you mentally and physically motivated. Rigorous workouts help with blood circulation helping to bring oxygen to the brain, and trigger feel good chemicals called endorphins, you’ll need those to stay vibrant and appreciate the world around you. When you’ve got someone making sure you show up for the workout you’ll be sharper, more productive at work and have a general sense of well being


    You’ll lose and gain: Weight loss is one the most obvious benefits in the relationship, a fit body is better at wording off many lifestyle diseases and illnesses; additionally misguided exercises and workouts can make a condition worse causing serious injuries.  A good trainer will not only prescribe the right exercises for your unique case, they will also correct any bad form or movement patterns that you’ve developed in the past. You’ll mitigate certain conditions without having to rely solely on medication alone and save money on health care costs.


    Interaction stimulates workouts: A great workout is not just a list of exercises performed consecutively; the ebb and flow may sometimes vary based upon a person’s mood due to something that’s happening in their personal life. The right trainer will pick up on different social queues, read between the lines and adjust the workout appropriately; furthermore they’ll be there to listen and engage in thoughtful conversation which takes away from some of the monotony that some people feel when working out.


    The bottom line is that humans generally make decisions based on emotions, deciding to work out or not may depend on who you’re spending the one hour in the gym with. Lets get started building the best you right now click on the link below to book a session with me.

  2. The Benefits of a Regular Stretching Routine

    Good afternoon everyone and welcome back.  In my last newsletter I mentioned how important a well rounded stretching routine is.  Today’s post is going to get a little more in depth by talking about some of the reasons why stretching is so important, I’ll also give you some more tips to help you along in building an affective routine.
    The Benefits of a Regular Stretching Routine
    Stretching is a major component to a well rounded fitness program.   According to a study at the University of Illinois, stretching helps in the release of dopamine that makes you feel better and have a more positive outlook of the world.  Additionally, a regular stretching routine is important for posture, Injury prevention, better alignment and greater stamina.
    Incorporating stretching into your daily regimen is crucial to your health and body function.
    Let’s get more insight into how a stretching regimen can help in your overall well-being, then we’ll get into some basic exercises that you can do right at your  desk:
    Posture Alignment
    With age, muscles become tighter and lose flexibility. Due to the loss of flexibility, movement tends to become slower. When this happens, you become vulnerable to soft tissue injuries. Furthermore, muscle strains can affect lifestyle and day-to-day activities. Contrarily, with a regular stretching regimen, you can experience increased flexibility, balance, and coordination.
    If your muscles are tense and stiff, it can cause postural problems. A regular stretching regimen can help correct posture by lengthening tight muscles, which pull different body parts away from their position. When you stretch the muscles of the shoulders, lower back, and chest, it can help keep your spine in better alignment. A better aligned spine is critical to your posture, which is further crucial for relieving pains and aches. When there is reduced pain, your body will feel relieved and you will not have the tendency to slouch or hunch as much.
    For postural problems, stretching is a highly recommended part of your workout regimen. It improves blood circulation throughout the body and nutrient flow to the cartilage and muscles. Additionally, regular stretching helps loosen the muscles and tendons. As a result, you are more likely to feel relieved from muscle fatigue.
    Better mobility
    Stretching helps improve flexibility and range of motion. When you follow an effective stretching regimen, you can experience better physical performance and reduced risk of injury. With improved range of motion, you will need less energy to make the same movements.  Additionally, you will have more flexible joints, which reduce the risk of workout injuries.
    Improved energy
    If you are having trouble staying awake during a long day of work, then you would benefit from a few good stretches for an energy boost. Stretching will help make your mind and body more alert. When you get tired, your muscles tighten, which makes you feel more lethargic. So it would help to stand up from your chair and do some stretches. This may help revitalize your energy levels.
    Improved blood circulation
    With a regular stretching regimen, you can benefit from better blood flow to your muscles, which boosts growth of cells. This is ideal for reducing post-workout soreness. It will shorten recovery time. This means you can experience better organ functioning, including low heart rate and consistent blood pressure, so you can enjoy better overall health.
    When you take time out for stretching before and post-workout, it gives your muscles adequate time to relax. Relaxing the muscles can help improve blood flow and nutrient supply to the muscles. This will relieve soreness in your muscles post-workout.
    For better athletic performance, you should stretch your muscles before and after a workout. Regular stretching can help relax your muscles so they are better available for exercise.
    Increase stamina
    Since stretching tends to loosen tendons and muscles, this will help relieve muscle fatigue, so you can exercise for longer. If you exercise for longer, you will burn more energy but not feel fatigued if you start your workouts with a stretching regimen.
    This will delay the onset of muscle fatigue and ensure proper circulation of oxygen, thus helping increase your endurance.
    Below I’ve outlined some exercises you can do right at your desk, try doing these once or twice a day.
    Head Tilt Version 1 – Neck Stretch
    Place your left hand behind your head and gently pull it at an angle toward your knee.. Stop the movement when you feel a slight stretch in the right side of your neck gently hold it for 30 seconds. Next, relax the muscle for 5 to 10 seconds and repeat 3 times.
    Head Tilt Version 2 – Neck Stretch
Place your left hand behind your lower back or grab the chair behind your torso if you’re seated.  Slowly move your right ear to your right shoulder assisting with your right hand, when you feel the stretch  gently hold for 30 seconds.  Next, relax the muscle for 5 to 10 seconds and repeat 3 times.
Seated Back and Neck Stretch

While seated, place both feet on the floor, with a distance between them exceeding shoulder-width. The feet should face straight ahead. Lower your upper body in between your legs. Place your fingers on the ground, toward your back. Maintain the position for 30 seconds.  Next, relax the muscle for 5 to 10 seconds and repeat 3 times.

Seated Torso Rotation – Hip  Back and Neck Stretch
Sit in a chair with good posture and your feet flat on the floor. Twist from side to side, holding for four counts and trying to touch the back of the chair with your hand. Return smoothly to center and repeat on the other side.  Repeat this 10 times.
Seated Glute and Hip Stretch
While sitting in a chair, cross your right leg on top of your left as shown. Next, gently lean forward until a stretch is felt along the crossed leg, lean forward while pressing the crossed leg away from your body to increase the intensity of the stretch. Next, relax the muscle for 5 to 10 seconds and repeat 3 times.
The Bottom Line: Find The Balance
You’re only as strong as your weakest link so if flexibility is an issue you wont be able to perform as well in other aspects of your life.  Building a sustainable long term wellness plan is about balance; physically and psychologically, a regular stretching regimen can help bring you closer to that balance.
Try some of the exercises above, see how you feel, and keep your eyes peeled for my next topic.
See you next time,

At MedWellFitness, we are your functional training specialists and can help improve your fitness at every level regardless of your current situation.

  • rehab banner 2

    medwell-logo1-1Are you coming off of an injury? How about getting ready to rebuild strength to regain your health after a medical issue such as a heart attack. At MedWell Fitness it is our commitment to provide you with the finest personal training and physical therapy available. That being said, what if you have never suffered from any sort of ailment or had any major injury? In that case you need MedWell Finess more than ever.


    At MedWell Fitness we specialize in treating those that have a need to get back to their original shape after an injury or some other stressor. The fact is we all age and it is imperative that proper exercise be practiced if injuries are to be prevented. Not to say that the unexpected does not happen but the better prepared physically you are, less rehabilitation time may be necessary after an injury.

    Used To Be…

    For example, let’s say you are a moderately fit 58-year-old who used to work out religiously in his 20’s. Time seemed to get away from you after 30 and a marriage and kids took over. The office job paid well but it sure did take a toll on your waistline and your cholesterol. Now, you may get out and jog every three months or so but you definitely do not do any serious exercising. What better time than now to get onboard with someone who really knows how to train a person in your position.

    Take Back Your Health!

    cta-box3-1MedWell Fitness are experts in training people who are older and may have some pain or various ailments to work around. We can meet your specific needs and create the best training program for you. The only thing that you have to do is call us and we can meet you at one of our gyms. We can also meet you at your building’s fitness center or even in your own home. How convenient is that? So give us a call at MedWell Fitness and take back your health.

    Contact Us Today!

    MedWell Fitness

    P: (516) 376-1483