Personal Training Blog with Douglasville Personal Trainer David Hansey

Tomorrow April 3rd kicks off the Weight Watchers 5k Challenge. You start out walking daily even if it is as little as 5-10 minutes and you do a 5k walk on may 22nd

Get outside and walk!!

Sometimes a sore neck is a sign you need to use a headset when talking on the phone or need to change your pillow.

Sometimes it is much much more complicated and requires a doctor visit but better to think horses than zebras when you hear hooves and toss that pillow first

A study at McMaster University found that people are more confident about meeting goals when these goals are set by a professional. So, if you are unsure about your goals, try bouncing these off a professional.

Need that motivation to get to your workout. Visualize yourself. Forget models and celebs. A study found that 82% of people said visualizing their own body leaner, fitter and healthier made them get their workout done.

So slow down and think of yourself in a few weeks without a few pounds, firmer, breathing better with less aches….. And get your workout done.

Oh, don’t get me wrong. I am not about the one body part and I never will be and guess what — science shows that arm size and strength and growth requires you to work more than just your arms.

Want to test my theory? Pick up a very good size dumbbell for you — like you could do 5-8 reps of bicep curls in in. Do those 5-8 curls with the arm you write with. Then do those 5-8 with your weaker arm. Do these in a mirror and watch the following parts of your body (or ideally have a friend watch too)

1 – Watch as you crunch your elbow into your body for leverage.
2 – Watch as you lean a bit
3 – Watch as you tighten your glutes even though in theory you think you are just working your arms.

See — Your whole body is part of the picture. And working your whole body is the best way to improve the strength and size of any part of that body including your “GUNS”

There are some foods for Thanksgiving that are healthy and if you prepare them properly will not make Thanksgiving a diet disaster.

Turkey — Great protein source. Stick to the white meat and avoid any skin and fat which is not only unhealthy but kinda gross if you think about it.

Cranberries — Great source of vitamin C.

Sweet Potatoes — Avoid butter, sugar and anything resembling a marshmallow and sweet potatoes are a good healthy choice with lots of beta carotene.

Pie MAYBE– Even pie if you think ahead can be on your list. Avoid double crusts and added sugars and stick to either apple or pumpkin that you make yourself. One great way to control the portion is to make mini pies in muffin tins.

Potatoes — Mashed potatoes can hide a lot of fat and butter and cream. If you cook good quality potatoes such as Yukon Gold and use a Potato Ricer and skim milk, you will find that you can eat a small portion of these without being a diet explosion.

Stick to the vegetables and protein and watch your portions and appetizers and Thanksgiving can be a great day full of wonderful people and food!! Happy Thanksgiving!!

Getting selenium from organic sources has been shown to help lower your risk of breast cancer. Some great healthy sources are tuna, portobello mushrooms and cottage cheese.

Studies have shown that not eating breakfast can increase your risk of obesity by up to 450%. How can that be?? Well if it were simply you eating less, it wouldn’t be. But people who skip breakfast often do so as a justification to eat more later. You will snack, you will overeat at your other meals and because you are so hungry you will make poor choices.

It may sound boring but it is good for dieters to preplan their meals. Less chance of something happening to screw up good intentions.

Eating breakfast starts your metabolic furnace and gives you energy throughout the day. It also gives you the willpower to walk away from the doughnut or muffin display at the office.

A great way to avoid getting a cold. Travel with some sanitizer. The light switches, door knobs, telephone and TV remote are rarely CLEANED in hotel rooms, usually they are just dusted. And since the cold virus can linger on surfaces for up to 24 hours, why not just clean those when you check in.

A study done at the University of Rochester found that people who spent at least 20 minutes outside felt up to 20% more physical and mental energy than those who stayed inside.