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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.

  • Health Impacts of a Sedentary Lifestyle

    Are you sitting too much in a day? While sitting for a brief period is natural, sitting for longer durations can seriously impact your health. Unfortunately, if you make it a habit, it could even shorten your life. Wondering about the impact of a sedentary lifestyle? Well, prolonged sitting poses a high risk of heart problems, obesity, organ damage, and diabetes. Not only this, office computer work can damage your body and cause postural problems and muscular imbalances. Try to take 10,000 steps a day and stand as much as you can to stay fit and healthy.

    Risks of Sedentary Lifestyle for Extended Periods of Time

    Do you know Americans spend a major part of the day in a sedentary state? On average, it amounts to almost 9-10 hours of sitting time per day. As a result, your muscles become stiff. When you make it a habit to stay seated for prolonged periods of time, it causes a number of molecular cascades in your body as soon as you get up, causing postural problems and muscular imbalances, among others.

    Research reveals that 90 seconds of standing up after hours of sitting results in the activation of certain muscular and cellular systems that process cholesterol, blood sugar, and triglycerides and push fuel into your cells. This type of cellular activity should be regular in order for your body to stay fit and reduce your risk of type 2 diabetes and obesity.

    Impact of Sedentary Lifestyle: How Uninterrupted Chair Time Affects Your Body

    Your body is designed for activity and regular movement. When you stop moving and stay seated for a prolonged period, you are sending signals to your body to shut down its cellular activities and prepare for death. The health hazards of not moving much are varied.

    • Heart disease – Sedentary behavior can make you fat and hurt your heart. When you sit for longer periods, the blood circulation is slow while muscles burn less fat. As a result, there is fat deposition in your arteries, which cause heart blockage and raise the risk of stroke or heart attack.
    • Metabolism: When you choose a sedentary lifestyle, you are opting for a diseased life. Sitting for hours together puts you at a risk of metabolism problems, which could further cause all sorts of lifestyle diseases, from diabetes to high blood pressure and cardiovascular problems.
    • Cancer – According to a study presented at the 2015 Inaugural Active Working Summit, sitting for longer periods raises your risk of colon cancer, uterine cancer, and lung cancer by 30, 66, and 54 percent, respectively.
    • Dementia – More seating and less activity puts you at a high risk of dementia, according to a research study report published in the Journal of Alzheimer’s Disease. Moderate psychological distress and anxiety symptoms are too common in people living a sedentary lifestyle.
    • Musculoskeletal problems – When you sit for prolonged hours, you tend to put yourself at a high risk of musculoskeletal problems. Being physically active may help improve your musculoskeletal and overall health, according to a research study. It could even delay the effects of aging. Contrarily, sitting parked on your but could compromise with your physical health and raise the risk of compromised bodily functions, such as high rates of musculoskeletal injuries, fractures, sprains, and strains, including bone and joint problems.

    According to the University of Cambridge research, sitting parked on your butt is no less detrimental to your health than being obese. If you are unhappy with your health due to prolonged sitting, you should start moving right away. The risks of sedentary lifestyle are too many to ignore.

    Come in touch with MedWellFitness – your medical exercise specialist – to improve your health and fitness level, whether you are suffering from postural problems or muscular imbalances due to the impact of a sedentary lifestyle. We pride ourselves on our expertise in medical fitness therapy and can help determine the best plan of action for your long-term health. Our certified post-rehab conditioning specialists can help improve your lifestyle and bring about a positive change in your health.

  • Watch Out For Banana Peels

    man-gym-injury-mainIt can happen in the blink of an eye, a twist of the ankle, the proverbial banana peel on the sidewalk. (We can learn so much about injury from Saturday morning cartoons.) Say you walk off of the curb and slip on a discarded candy wrapper. It is the perfect storm. You put your weight on your foot and the dirt underneath the candy wrapper causes it to slide. Before you know it, you are on your back; mentally evaluating yourself for injury. Is it your fault? Not in the least. Injuries happen to the most prepared and careful individuals. It may be the ideal time to contact MedWell Fitness for a consultation with a personal trainer.  

    Unsafe Conditions

    The way the world is today, most of us are extremely aware of unsafe conditions and take the necessary precautions to avoid obvious danger. That being said, it is our view that we can help you be prepared for those unexpected situations and possibly avoid injury. We all try and eat relatively healthy, take vitamins and try to be responsible with our health. How many of us though, would admit to being physically out of shape? Probably a good number of us.

    Building a Base

    MedWell Fitness is a personal trainer service serving Manhattan and the surrounding area. We focus on general wellness and comprehensive fitness with the belief that a stronger physical base will help prevent injury. We will work with you in your home or one of our locations throughout the city, building a solid fitness foundation. If injury has already been a setback for you, we want to help! Working with MedWell Fitness can reduce pain and speed up healing. We want you to be the best person you can be, and an active life is a life well lived! Let us help you get there!

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