My new project!
Tuesday 27 September 2016
Sunday 25 September 2016
Call to your PT! The best source of information!
Do you know? What is the most important and expensive thing?
The Information! Any? Of course, yes!
There are so many sources: internet, books, TV, radio, newspapers, magazines... Every single person is information! But how did you know, who is the right for you?
To be the information reliable, it has to be checked in minimum three independent sources.
Practically, You don`t have enough time.
Especially if you`re a beginner, you`re progress depends on your trainer. Your PT is a man, who has a big library of knowledge. He knows exactly which book is for you!
The best PT:
- keeps you well informed
- collect and arange the information
- inform you for new interesting things
- respect your time
- respect every single and small progress
- gives you homework and challenges
- keeps your mind open and your body strong
- update your diary
- respect your view
- keeps everything about you private
The Information! Any? Of course, yes!
There are so many sources: internet, books, TV, radio, newspapers, magazines... Every single person is information! But how did you know, who is the right for you?
To be the information reliable, it has to be checked in minimum three independent sources.
Practically, You don`t have enough time.
Especially if you`re a beginner, you`re progress depends on your trainer. Your PT is a man, who has a big library of knowledge. He knows exactly which book is for you!
The best PT:
- keeps you well informed
- collect and arange the information
- inform you for new interesting things
- respect your time
- respect every single and small progress
- gives you homework and challenges
- keeps your mind open and your body strong
- update your diary
- respect your view
- keeps everything about you private
My Sunday Morning
1,5 km run
Stretch
10 Pull ups
10 leg raises
10 vertical jumps
20 abs crunch
Stretch
10 burpees + pull ups
5/5 leg raises side to side
10 dips
20 abs crunch
Stretch
10 dragon push up /static/
10 each bulgarian squat
10 leg raises
10 push ups + oblique
Stretch
5 each side Dragon walk
5 push ups + oblique /X2/
1,5km run
Stretch
10 Pull ups
10 leg raises
10 vertical jumps
20 abs crunch
Stretch
10 burpees + pull ups
5/5 leg raises side to side
10 dips
20 abs crunch
Stretch
10 dragon push up /static/
10 each bulgarian squat
10 leg raises
10 push ups + oblique
Stretch
5 each side Dragon walk
5 push ups + oblique /X2/
1,5km run
Thursday 22 September 2016
STORM in your MIND....Overthinking....My advice and WHY?
Fast life, fast relationships, busy days.....
The function of your mind is to analyze, invent and project. Imagine your mind is a computer. What will happen if you open too many programs?
Alt+Ctrl+Del :D
It`s the same with your mind. You can`t focus on quieting your mind with more thoughts.
So... Your Body is a GREAT Machine! It has a solution for everything!
" Go outside and do some training "
WHY?
When you are moving, your brain recognizes this as a moment of stress. To protection, you release a proten called - Brain Derived Neutrophic Factor /BDNF/. He woks like a reset button.
At the same time, endorphines are released in your brain. Happy hormones.
It`s amazing, isn`t it?
You don`t have to look out for the next killer workout. Get some focused 20 min.
The function of your mind is to analyze, invent and project. Imagine your mind is a computer. What will happen if you open too many programs?
Alt+Ctrl+Del :D
It`s the same with your mind. You can`t focus on quieting your mind with more thoughts.
So... Your Body is a GREAT Machine! It has a solution for everything!
" Go outside and do some training "
WHY?
When you are moving, your brain recognizes this as a moment of stress. To protection, you release a proten called - Brain Derived Neutrophic Factor /BDNF/. He woks like a reset button.
At the same time, endorphines are released in your brain. Happy hormones.
It`s amazing, isn`t it?
You don`t have to look out for the next killer workout. Get some focused 20 min.
If you are angry on your GF/BF, PUNISH them with this workout!!!!
" And remember the most important thing is......
.... To Have Fun ...."
Round 1 - FIGHT
10 - Spider Push Ups
15 - Push Ups
10 - Tricep Dips on parallel bars
15 - Tricep Dips with hands behind the back on the ground
... after 1 min rest period....
Round 2
15 - Squats
10 - Vertical Jumps
15 - Lunges
30 sec - Static Squat Position
... after 1 min rest period....
Round 3
10 - Hanging leg raises
5/5 - Hanging leg raises side to side /Oblique/
10 - Abdominal crunch /hold at the end position for 2sec and go back/
10sec HOLD Leg raises L-Position
NB!!!!!!
PLEASE DON`T FORGET TO WARM UP AND STRETCHING AS WELL!
This will protect you from unpleasant consequences!!!
.... To Have Fun ...."
Round 1 - FIGHT
10 - Spider Push Ups
15 - Push Ups
10 - Tricep Dips on parallel bars
15 - Tricep Dips with hands behind the back on the ground
... after 1 min rest period....
Round 2
15 - Squats
10 - Vertical Jumps
15 - Lunges
30 sec - Static Squat Position
... after 1 min rest period....
Round 3
10 - Hanging leg raises
5/5 - Hanging leg raises side to side /Oblique/
10 - Abdominal crunch /hold at the end position for 2sec and go back/
10sec HOLD Leg raises L-Position
NB!!!!!!
PLEASE DON`T FORGET TO WARM UP AND STRETCHING AS WELL!
This will protect you from unpleasant consequences!!!
Sunday 18 September 2016
How To Make Exercise A Habit
We all know we have to move our bodies more. So many of the health
problems afflicting modern generations can be cured, or at least
alleviated, by eating better and exercising more.
We all have a friend or friends, who love their gym sessions! They are fit, happy and they make time for their healthy habits every single day! But for the most of people, it was something they had to stick with and create a habit! So, how do you create a habit out of something you don’t immediately enjoy?
Is it boring? Is it commitment? Why am i do it?
Just be as honest as possible!
We all have a friend or friends, who love their gym sessions! They are fit, happy and they make time for their healthy habits every single day! But for the most of people, it was something they had to stick with and create a habit! So, how do you create a habit out of something you don’t immediately enjoy?
First, identify what is standing in your way
You cannot solve a problem without first identify what is it. Start to ask yourself !Is it boring? Is it commitment? Why am i do it?
Just be as honest as possible!
Second, look into possible solutions.
Now that you’ve identified the barriers to your workouts, it is time to start finding solutions to those barriers. If you are concerned about the time commitment, the cost, the tediousness of it all, for example, try shifting your focus. Doing something as simple as taking a long walk after dinner could be a great start. It is moving your body, and it is free. Just commit to doing a little at a time. Nothing will change, if nothing changes. Some days you may not want to workout but if you remember that you always feel better after you do, you’ll be more likely to just do it. If you can remember those gains, you’ll be ahead of your own negative chatter. Let’s be honest, making exercise a habit may not be easy but you know it is the right thing.Tuesday 6 September 2016
Take what you deserve! Get out of your comfort zone!
What is "Comfort zone" and why "She" is so important for everyone?
I`ll try to explane with my words in simple terms.
Imagine one little circle, and in the middle is You! This is your place, your movements, and your habbits. Everything in that circle is your comfort zone. Every step out of the circle is unusual for your body and nervous system, so... and the respons will be unusual. Is that make sense?
If you want to feel something new, you have to make the first step, or....
You prefer to jump :P : ))))))
https://www.facebook.com/GerytoPT/
I`ll try to explane with my words in simple terms.
Imagine one little circle, and in the middle is You! This is your place, your movements, and your habbits. Everything in that circle is your comfort zone. Every step out of the circle is unusual for your body and nervous system, so... and the respons will be unusual. Is that make sense?
If you want to feel something new, you have to make the first step, or....
You prefer to jump :P : ))))))
https://www.facebook.com/GerytoPT/
Do you want to stop the feeling of shame, because you are overweight ?
Are you feeling comfortable, if you train with a friend, who is the same size like you?!
-Oh, YES!
All of you will say that at the first second! But my point is at another place!
Ok! You`re feeling well with someone like you! My quetion is: What is the point?
If you train with someone, who is level over you, probably you`ll learn something! And you`ll make the next step of your journey!
My advice:
Set you Goal, write it down, find a way / PT, books, Internet/, forget about the people and just do it!
Get out of your comfort zone and I promise you, you`ll feeling better!
https://www.facebook.com/GerytoPT/
All of you will say that at the first second! But my point is at another place!
Ok! You`re feeling well with someone like you! My quetion is: What is the point?
If you train with someone, who is level over you, probably you`ll learn something! And you`ll make the next step of your journey!
My advice:
Set you Goal, write it down, find a way / PT, books, Internet/, forget about the people and just do it!
Get out of your comfort zone and I promise you, you`ll feeling better!
https://www.facebook.com/GerytoPT/
Lets look at the main reasons of "Why I am overweight "
1. Medical problems.
2. Just eating too much.
The medical term "Obesitas" describes a person who`s very overweight, with a lot of body fat! The most used method to calculate body fat is called Body Mass Index /BMI/.
Bodyweight in kilograms divided by height in meters squared
or
BMI = x KG / (y M * y M), where X = bodyweightin kg, Y = height in m
This is the easiest way to calculate your body fat at home.
I`m giving you the BMI ranges:
18.5 > Underweight
18.6 - 24.9 Normal range
25 - 29.9 Overweight
30 - 34.9 Obese class 1
35 - 39.9 Obese class 2
40 < Obese class 3
Doesn`t matter, what is the reason, the best way to treat Obesitas is to eat healthy and exercise regulary.
If you are truly decide to change your lifestyle, my advice to you is your GP and PT to work together!
Why GP before PT?!
The Obesitas makes a lot of changes in and out of your body. The GP makes many biological tests, before a find the reason or reasons for your problem.
Now your PT can make the perfect program for you and to give you the best advice for your meal plan!
https://www.facebook.com/GerytoPT/
2. Just eating too much.
The medical term "Obesitas" describes a person who`s very overweight, with a lot of body fat! The most used method to calculate body fat is called Body Mass Index /BMI/.
Bodyweight in kilograms divided by height in meters squared
or
BMI = x KG / (y M * y M), where X = bodyweightin kg, Y = height in m
This is the easiest way to calculate your body fat at home.
I`m giving you the BMI ranges:
18.5 > Underweight
18.6 - 24.9 Normal range
25 - 29.9 Overweight
30 - 34.9 Obese class 1
35 - 39.9 Obese class 2
40 < Obese class 3
Doesn`t matter, what is the reason, the best way to treat Obesitas is to eat healthy and exercise regulary.
If you are truly decide to change your lifestyle, my advice to you is your GP and PT to work together!
Why GP before PT?!
The Obesitas makes a lot of changes in and out of your body. The GP makes many biological tests, before a find the reason or reasons for your problem.
Now your PT can make the perfect program for you and to give you the best advice for your meal plan!
https://www.facebook.com/GerytoPT/
Having trouble sticking to your diet and exercise plan?
Don’t worry – we all experience that from time to time. Even when you feel like giving up for good, you have to find the strength within to keep going so you can reach your goals.
This sounds like a silly thing to do, but it really works! Write motivational notes
to leave in your lunch box, in your car, on your mirror, or anywhere
else you’re liable to look. The notes can say things like “You go girl!”
“Looking good!” or “Only one more bottle of water to go!”
Some people get so obsessed with numbers that they lose track of their actual progress. For example, if you’re building muscle while losing weight, you may not see a huge change on the scale. Your body, however, will shed inches as you tone and transform yourself for the better. Try not to weigh yourself too much – once a week tops.
Set Small Goals That Work Toward Big Goals
It’s hard to stay motivated when you feel overwhelmed with everything you have to do. Break your goals down into small increments that you can tackle every week, and you will soon see tremendous progress.Write Yourself Notes
This sounds like a silly thing to do, but it really works! Write motivational notes
to leave in your lunch box, in your car, on your mirror, or anywhere
else you’re liable to look. The notes can say things like “You go girl!”
“Looking good!” or “Only one more bottle of water to go!”Don’t Weigh Yourself Too Often
Some people get so obsessed with numbers that they lose track of their actual progress. For example, if you’re building muscle while losing weight, you may not see a huge change on the scale. Your body, however, will shed inches as you tone and transform yourself for the better. Try not to weigh yourself too much – once a week tops.
Focus On Your Achievements
It’s good to be critical of yourself, but it’s also good to give yourself a pat on the back every once and a while. Be proud of the work that you’re doing and excited about the work you’re going to do later on. Continue to push through the obstacles until you have your dream body.Remember
The bad workout is the workout you`ve never done!!!https://www.facebook.com/GerytoPT/
Planning Your Exercise Around Your Menstruation Cycle! Recommendations :P
1. Keep Moving No Matter What
Movement will help relieve cramping and headaches. The release of endorphins will help reduce crankiness. Movement can also help put you to sleep and resist cravings, as long as macronutrient needs are met depending on exercise intensity and the given phase of menstruation. But if you have cramps, excessive flow, or have a poor reading on your HRV that morning, take that day off from structured exercise or hard workouts. Now, this is not an excuse to sit on the couch all day, so don’t get too excited! Instead, try techniques like ‘greasing the groove’, using a standing desk, reading a book, working on your mobility (especially your lower body mobility), spending some time on a rumble roller, and ensure you have proper foods prepared for the next couple days.
Popular movements to ‘grease the groove’ include: jumping jacks, band pull-aparts, strict pull-ups, bodyweight squats, lunges, or something as simple as going up and down the stairs a few times, refilling your water bottle, and holding a few stretches.
2. Use Supplements.
To reverse the effects of estrogen dominance, consider drinking 2-3 cups of organic green tea powder, consuming more fiber, supplementing with aVitamin B/Antioxidant complex! : )
3. Eliminate Soy.
Along with regulating caffeine intake, eliminating commercial soy sources such as tofu and soy milk can help some women avoid estrogen dominance, which can lead to menstrual cycle irregularities.
4. Know Your Fat Burning Zone.
Know your fat burning zone for that luteal phase! Fat burning workouts, most especially for the luteal phase of a cycle, are a great way to shred fat at a time where your body is primed to do just that. For example, you can perform 8 sets of 5 minutes at 60-70% of your VO2 max of running, biking, swimming, rowing, hiking, brisk walking or elliptical, with 3 minutes of easy movement between each bout (as opposed to a follicular phase workout, which might be something like 20 sets of 1 minute bursts at the same pace with 30 seconds of recovery in between, or an ovulatory phase workout, which might be a 5x5 style weight training routine).
How do you find your fat burning zone? Many tests exist to approximate your VO2 max, but the one use is a 20-30 minute run at a maximum sustainable pace while wearing a heart rate monitor and taking the average heart rate that you had, then subtracting 20 beats for your fat burning zone.
5. Water.
Stay well hydrated. Try to drink min 2 liters daily!
https://www.facebook.com/GerytoPT/
Movement will help relieve cramping and headaches. The release of endorphins will help reduce crankiness. Movement can also help put you to sleep and resist cravings, as long as macronutrient needs are met depending on exercise intensity and the given phase of menstruation. But if you have cramps, excessive flow, or have a poor reading on your HRV that morning, take that day off from structured exercise or hard workouts. Now, this is not an excuse to sit on the couch all day, so don’t get too excited! Instead, try techniques like ‘greasing the groove’, using a standing desk, reading a book, working on your mobility (especially your lower body mobility), spending some time on a rumble roller, and ensure you have proper foods prepared for the next couple days.
Popular movements to ‘grease the groove’ include: jumping jacks, band pull-aparts, strict pull-ups, bodyweight squats, lunges, or something as simple as going up and down the stairs a few times, refilling your water bottle, and holding a few stretches.
2. Use Supplements.
To reverse the effects of estrogen dominance, consider drinking 2-3 cups of organic green tea powder, consuming more fiber, supplementing with aVitamin B/Antioxidant complex! : )
3. Eliminate Soy.
Along with regulating caffeine intake, eliminating commercial soy sources such as tofu and soy milk can help some women avoid estrogen dominance, which can lead to menstrual cycle irregularities.
4. Know Your Fat Burning Zone.
Know your fat burning zone for that luteal phase! Fat burning workouts, most especially for the luteal phase of a cycle, are a great way to shred fat at a time where your body is primed to do just that. For example, you can perform 8 sets of 5 minutes at 60-70% of your VO2 max of running, biking, swimming, rowing, hiking, brisk walking or elliptical, with 3 minutes of easy movement between each bout (as opposed to a follicular phase workout, which might be something like 20 sets of 1 minute bursts at the same pace with 30 seconds of recovery in between, or an ovulatory phase workout, which might be a 5x5 style weight training routine).
How do you find your fat burning zone? Many tests exist to approximate your VO2 max, but the one use is a 20-30 minute run at a maximum sustainable pace while wearing a heart rate monitor and taking the average heart rate that you had, then subtracting 20 beats for your fat burning zone.
5. Water.
Stay well hydrated. Try to drink min 2 liters daily!
https://www.facebook.com/GerytoPT/
OMG! Can I train in my Period?! Short information about the Menstrual cycle!
The Start Of Menstruation
The menstruation cycle starts at Day 1 after the unfertilized egg causes the uterus lining to break down. A menstrual cycle lasts around 28 days but can vary depending on many factors.
Follicular Phase
The follicular phase comes first (lasting roughly from Day 1 to Day 14) and occurs when the ovary releases an egg. Increased insulin sensitivity, along with an increase in pain tolerance.
In this phase your body needs more carbohydrates. During training in the follicular phase, coupling intense workouts with refeed meals should be utilized, preferably including carbohydrate sources such as sweet potatoes, yams, rice, or starchy vegetables such as carrots, parsnips and beets.
Ovulation
Ovulation occurs around Day 14. Estrogen has peaked and begins a decline, while progesterone surges. It is normal during ovulation for a woman to feel warmer for the remainder of the cycle. As progesterone surges, a slight decrease in serotonin can happen, and since carbs can boost serotonin, food cravings can often occur at this time. In simple terms you can eat the world :D Take care on your warm up, include recovery sessions, and be aware of fatigue and proper form.
Luteal Phase
Next is the luteal phase, which begins on ovulation day, for which we will say is happening on approximately Day 14. During this phase, your body is not primed to workout at very high intensities, the body will prefer fat as its primary fuel source instead of glycogen, and you might retain more water at this time due to PMS symptoms. This is the time of the phase to plan things like aerobic trail runs, flat bike rides, easy swims and other aerobic activities that are at a slightly conversational pace.
https://www.facebook.com/GerytoPT/
The menstruation cycle starts at Day 1 after the unfertilized egg causes the uterus lining to break down. A menstrual cycle lasts around 28 days but can vary depending on many factors.
Follicular Phase
The follicular phase comes first (lasting roughly from Day 1 to Day 14) and occurs when the ovary releases an egg. Increased insulin sensitivity, along with an increase in pain tolerance.
In this phase your body needs more carbohydrates. During training in the follicular phase, coupling intense workouts with refeed meals should be utilized, preferably including carbohydrate sources such as sweet potatoes, yams, rice, or starchy vegetables such as carrots, parsnips and beets.
Ovulation
Ovulation occurs around Day 14. Estrogen has peaked and begins a decline, while progesterone surges. It is normal during ovulation for a woman to feel warmer for the remainder of the cycle. As progesterone surges, a slight decrease in serotonin can happen, and since carbs can boost serotonin, food cravings can often occur at this time. In simple terms you can eat the world :D Take care on your warm up, include recovery sessions, and be aware of fatigue and proper form.
Luteal Phase
Next is the luteal phase, which begins on ovulation day, for which we will say is happening on approximately Day 14. During this phase, your body is not primed to workout at very high intensities, the body will prefer fat as its primary fuel source instead of glycogen, and you might retain more water at this time due to PMS symptoms. This is the time of the phase to plan things like aerobic trail runs, flat bike rides, easy swims and other aerobic activities that are at a slightly conversational pace.
https://www.facebook.com/GerytoPT/
Do you really need to do a hundred reps to take a perfect abs?
Probably everyone of us have a friend, who can make a hundred sit-ups a day. Really guys, this doesn`t work!
Sit-ups that make you lie on your back and do flexion and extension of your spine will injure your lower back. Every one of your spinal discs can make a certain reps, before you start to feel pain.
Imagine your spine is like a plastic card and if you bend it a hundred times, soon or later, it will wear out and will break.
Your spine is in the same situation.
Let`s train SMART and SAFETY!
If you like it, please share! For more information Hit me up! : )
https://www.facebook.com/GerytoPT/
Let`s Start To Run!
Regular running can reduse risk of chronic illness, such as heart disease, stroke and makes you feel happy (because of endorphines).
Fat burning zone is 65% of MHR (Max Heart Rate)
Before you start!
1. If you`ve not been active for a while, my advice for you is to take more time for warm up and stretch.
2. Chose your shoes. The correct equipment can decrease the risk of injures. Make the plan (the exact route and time)
Let`s start!
1. To avoid injury and enjoy the experience, it`s essential to easy yourself into running slowly and increase your pace and distance. Think about your technique and correct breathing. It`s better to run twice a week, every week, than do run six times one week, and take your recovery time.
To the End!
Make your own diary - put your personal records, and next time be better than last!!! See your progress.
Be a motivation for yourself!!!
Use your phone and share with us your records : ))))))))
https://www.realbuzz.com/maps/#index - Use the map, measure your training and find a new routes in your area!!!!
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