San Antonio Personal Training

11/16/07

When you wake up the day after a workout, do you feel sore?  If not, you probably are not working out with enough intensity.  The feeling of soreness or stiffness in your muscles a day or two following an intense workout is called Delayed Onset Muscle Soreness or DOMS.  Unfortunately, this is a necessary evil if you want to gain muscle and have the more defined, toned look on your body.

DOMS occurs because of the tiny tears that are created in your muscles during your workout.  These tiny tears are repaired by chemicals in your body called prostaglandin which allow your muscle fibers to become bigger and stronger.  This is what your goal should be during every workout if you truely want to look great and keep your body composition in a positive ratio.

The key to getting stronger and having healthier looking muscles is to workout with enough intensity as to cause your muscles to tear and then to allow your muscles to repair themselves during the DOMS phase.  This means doing intense and vigirous exercise 2,3, or 4 times per week and then allowing your muscles to repair by doing limited workouts when you are suffering from DOMS.  If you are suffering from DOMS, then allow yourself a few days to repair.  Go for a small jog and do a few pushups to allow blood flow into the muscles, but don't do anything overly vigirous.

If you are not suffering from DOMS a day or two after your workouts then you are not doing your muscles any good during your workouts.  Make sure to workout with enough intensity so that you don't waste your time in the gym.

Make it a great day San Antonio!

Nicholas Wood

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(210)415-5934

11/13/07

Recently, a friend of mine sent me a link to the website of a mental fitness coach.  To be honest, I have never heard of a mental fitness coach before and the idea seems kinda odd on the surface, but after looking over his website not only was I impressed with his work but I also picked up some pieces of information that triggered the idea for a blog.

One of the things he mentioned was the famous Woody Allen quote, "80% of success is just showing up."  To me this quote rings very true.  If you are interested in losing weight, getting healthy or simply looking better in the mirror then you can succeed.  You don't have to be part of the 99% of people who fail to accomplish their fitness goals.  You can succeed.  What does it take to succeed in your fitness goals?  You have to eat right and you have to workout.  I hear many people talk about how hard it is to eat right and how hard it is to find time to workout.  Without a doubt life gets busy, and we can all admit to having a day where excuses seem to be in abundance and working out doesn't sound like the most fun thing in the world.  These are the days you must overcome to be successful in acheiving you fitness goals because "80% of success is just showing up."  One of the great things about working out in one of our fitness boot camps is that peer pressure helps you accomplish the 80% of success Woody Allen talked about.  If you know people are expecting you to be at a workout then it will force you to show up and once you've done that you have already won more than half the battle.

For many people the mental fitness to keep working out is what keeps them from achieving their fitness goals.  It is easy to burn out and become bored with your workouts.  You must be mentally strong and remember that "80% of success is just showing up!"

Make it a great day San Antonio!

Nicholas Wood

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(210)415-5934

11/8/07

I was looking through the San Antonio Paper the other day and I saw an article for a very neat event heading into San Antonio on Saturday November 10th and I thought ya'll might be interested.  It is called the Navy Seal Fitness Challenge and it is your chance to see how you compare to a Navy Seals fitness standard.  The event consist of swimming, push-ups, sit-ups, pull-ups and running.  It will be held at the Hardin Athletic Complex at 410 and Culebra.

If you want more information on this event just log on to: http://www.sealfitnesschallenge.com/index.html

Yesterday, I went back over to Coker United Methodist Church and had a great time instructing the Seniors Aerobics Class.  If you are a senior, or if you know a senior who would like to make some new friends and get in a great low impact workout at the same time, have them give me a call and I will give them all the information they need to get involved.  Currently we have people participate from different churches and denominations all across the city so please don't feel held back simply because you don't attend Coker.

I hope everyone is having a great week and staying active and staying healthy.

Make it a great day!

Nicholas Wood

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(210)415-5934

11/5/07

As many of you already know there are hundreds of different types of workout philosophies.  Some people believe you need to have a balance between cardiovascular and resistance training, while others believe you only need to lift weights to have the body of your dreams.  Others are of the school that weights are altogether bad for the body and you should do only resistance training with body weight exercises and cardiovascular training.  Others still believe that the core is the most important aspect of a workout and that if you strengthen the core everything else will fall in line.

If you were to go to the store today and pick up three different exercise magazines each magazine would give you a different opinion on what your workout should look like.  As a matter of fact, you may find two different recommendations for what type of workout program you should prescribe to in the same magazine.

What do I think is the right exercise program?  Well, I think that it depends on what your goals are for yourself.  If you are looking to get stronger for the upcoming wrestling season then I would recommend a different workout regimine than I would to someone looking to look good in their wedding dress.

If you are out on your own and you are trying to filter through the information to determine what exercise program would be best, my suggestion would be to try them all out.  When you have tried all of the programs that sound as though they mesh with what you know about exercise, then determine which program you will stick with.  One workout program may be more efficent than another, but if you don't put that workout program to use it will do you no good.  If another program is one that holds your attention and keeps you going back then that is the right one for you.

Find YOUR workout program.  There is nothing better than the high you will get when you complete a workout, and after you start to see results, and you can only achieve that feeling if you actually workout. 

Make it a great day San Antonio!

Nicholas Wood

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(210)415-5934