Robert's Fitness Insights

This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there! It is my intention to create a direct link between exercise and enjoyment!

Wednesday, March 28, 2018

Excellent information about the impact of sleep



Please click, the following links:

How sleep impacts athletic performance

Human growth hormone and sleep

Is it true that poor sleepers gain more weight?
Posted by Robert's page at 12:14 PM No comments:
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Empowering you on your path to success!

My Mission Statement

To encourage and influence your perception and daily habits in a way that promotes a consistently healthy lifestyle through the use of effective communication and a variety of progressive exercises.

About Me

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I work with my clients in a collaborative fashion to create a shared vision, a roadmap to success. By creating a clear vision of one’s goals a roadmap to success is established. It is a fact that with a clear vision and a sense of purpose it is much easier to reach our goals. It is in essence like having a flashlight to guide us on our path to success.
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Bodybuilding..A Way of Life: Yesterday, Today and Forever!

Bodybuilding..A Way of Life: Yesterday, Today and Forever!

Credentials

  • Certificate in Mindfulness
  • Certificate in Food, Nutrition,and Health
  • Graduate Certicate in Sport Psychology
  • American College of Sports Medicine Group Exercise Instructor
  • American College of Sports Medicine Personal Trainer Certification
  • National Academy of Sports Medicine Personal Trainer
  • American Council On Exercise Personal Trainer Certification
  • ACE-Certified Health Coach
  • B.A. Psychology
  • 3 Years Personal Training Experience

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Pages

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  • Motivating and Inspiring by the 6's
  • Certification Validation
  • 6 Facts about my coach approach
  • Coach Approach Quote
  • Why so many recipes...?
  • Herb to Food Connection

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Yummy Recipes

Salmon stir fry

Glazed carrots

Spiced Spanish Almonds

Meatloaf

Crock pot Black bean and mushroom chili

Exercises of the week


Sample Pilates Exercises for Low-Back Pain
Following these basic Pilates stability exercises will help recruit the deep core muscles, stabilize the entire spine and help decrease or prevent back pain.
Note: These exercises should be performed only with prior
permission from a healthcare professional.

Exercise #1:
Ab Prep: Targets Abs
Starting Position. Lie on back on mat, feet hip distanc apart on mat. Spine is in neutral position, neither arched nor flattened.

1. Inhale: nod head slightly.
2. Exhale: curl upper body off mat without pressing low back into mat; raise arms slightly off mat during curl.
3. Inhale: hold position.
4. Exhale: return to starting position.
Complete 5–8 repetitions.

Exercise #2: Cat Stretch: Lengthens Spinal Muscles
Starting Position. Kneel with equal weight on hands and knees, knees slightly apart. Hands are directly under shoulders, and knees are directly under hips. Spine is in neutral position, neither arched nor flattened.

To prepare, inhale.
1. Exhale: starting from tailbone, round the spine, allowing head to bend toward mat.
2. Inhale: hold position and tighten abdominal muscles.
3. Exhale: starting from tailbone, return spine to starting position; bring head up last, but keep eyes looking down.
Complete 3–5 repetitions.

Exercise #3 Hip Rolls: Targets Abs, Glutes & Backs of Thighs

Starting Position. Lie on back on mat, feet hip distance apart. Pelvis is in neutral position, neither arched nor flattened.

To prepare, inhale.
1. Exhale: starting from tailbone, slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades.
2. Inhale: hold position and tighten abdominal muscles.
3. Exhale: starting from top of spine, slowly return to mat, lowering to starting position.
Complete 5–8 repetitions.

This handout is a service of IDEA, the leading international membership association in the health and fitness industry. IDEA Fitness Journal, Vol. 7, Number 1, January 2010.
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