4 Ways to Stay Motivated for Working Out

man lifting kettlebell in gym

Whether you’re trying to lose weight, gain muscle, tone up, or just get active to live an overall healthy lifestyle, working out is a crucial part of the process. While some enjoy working out, for others it can seem more like a chore. Keeping up the motivation to workout is easier for some than others. If you’re someone that struggles with staying motivated, we have some tips to keep you on track. 

Set Goals

When you’re trying to achieve anything in life, setting goals is one of the first steps you should take to lay out a clear plan for yourself. Short term and long term goals will give you something to work towards on a daily, weekly, and monthly basis. For many people, it helps to write out these goals somewhere that you’ll see them often, and remind you to keep pushing even on the days you’re lacking motivation. 

Create a Routine

While it may seem like people that regularly go to the gym are always motivated, this certainly isn’t the case. When motivation isn’t there, discipline is what kicks in. Creating a schedule for yourself that determines exact days and times you’ll be at the gym, it won’t seem like an option anymore. That’s what’s on your schedule, so that’s where you’ll be. If you put it off all day, go back and forth on whether or not you want to work out that day, chances are, you’ll be able to talk yourself out of it. Finding something that works for you and your schedule is also key. Some people may get in better workouts in the morning, while some are night owls. Test out what works for you and fits into your schedule best. Give yourself a clear routine that’ll be easy to follow and stick to for the longterm. 

Make it Fun

It’s hard to stay motivated for something that you’re dreading. If you’ve been doing the same old workouts day in and day out for months, no only are you going to get bored of them, but your body will also get used to them and your results will plateau (and what’s less motivating than seeing no results?). Switch up your routines, add new exercises, and most importantly, make it fun! Adding variety into your workouts will keep them exciting and constantly challenge you in new ways. 

Hire a Personal Trainer 

If you’re lacking the motivation to workout, sometimes all you need is a little boost from an expert! A personal trainer will constantly be pushing you past your limits, keeping your workouts exciting, and motivating you to be the best you can! At Back Bay Fit, our certified personal trainers are ready to help you get in the best shape of your life and stick to your goals. Contact us today to set up your free consultation and get started!

The Best Bodyweight Exercises to Build Strength

women in high plank position

No equipment? No problem! Many people are under the impression that without a gym and fancy machines or weights that they won’t be able to get in a good workout. In reality, you don’t need a single piece of equipment; Doing bodyweight workouts may even challenge you more, working your muscles in different ways and targeting more areas of the body at once. Whether you’re traveling and stuck in a hotel with no gym, crunched for time and want to get in a workout at home, or simply just want to switch up your routine, these bodyweight exercises will give you a quick and sweaty workout. These 4 exercises can be done anywhere at any time, so you have no excuses!


If there’s one exercise you need to include for a full-body blast, it’s burpees. Working your upper body, lower body, and core, this exercise will get your heart rate up in no time. To perform this exercise, start in a standing position with your feet about shoulder-width apart. From here, you’ll lower into a squat position, and jump your feet back landing in a plank position. You’ll then return to the squat and jump explosively into the air and repeat the exercise. While burpees can be challenging, they’re an efficient way to tone your entire body.


If you’re looking to improve your upper body strength, push-ups are a necessity. Starting in a plank position, lower your body as far as you can until your chest is just hovering over the ground, and then push yourself back up to the starting position. Repeat as many times as you can to test your strength. You can always drop to your knees for a little assistance. Practicing these is a great way to build up the strength for pull-ups and dips if you’re not quite there yet.


For a lower body burn, squats are our go-to. Not only will you be strengthening your legs, but your back as well. Standing with your legs a little further than shoulder-width apart, bend your knees lowing into a position where your legs are forming a 90-degree angle. Use your power to return to a standing position and repeat. To add a little extra challenge, try holding a kettlebell or dumbells, or even add a hop in between making it a jump squat. We guarantee this will make you feel the burn and build strength in your quads, hamstrings, and glutes.

Mountain Climbers

Mountain climbers are another full-body exercise that will target your core, upper, and lower body all at once. Starting in a plank position, drive one knee to your midsection, and as you prepare to lower it back to a straight position drive the other knee forward. Repeat this exercise quickly to get your heart rate up!

Our personal trainers at Back Bay Fit can help your learn how to do any of these exercises with proper form for an effective workout! Contact us today to get started.

5 Reasons to Hire a Personal Trainer

personal trainer

Whether you’re just getting started on your fitness journey, have reached a plateau in your routine, or are trying to get motivated to get back into the gym, you may be considering hiring a personal trainer. Although you know it may help to have an expert in the field guiding you, you probably have some doubts and wonder, “Is it really worth the money? Can’t I just follow a workout plan online?” While it is an investment, the benefits of having a personal trainer to motivate you, educate you, and create custom plans that are specific to your body and goals, could be just what you need in your fitness journey. Keep reading to learn the 5 reasons why hiring a personal trainer is worth it!


One of the biggest reasons that people run into struggles on their fitness journey and don’t get the results they desire is a lack of motivation. By hiring a certified personal trainer, you have someone to hold you accountable and ensure you’re showing up for yourself every day. When you have scheduled sessions with a trainer, it’s not as easy to just decide not to go to the gym that day because you’re “tired,” or “lazy” today. You have someone who is counting on you and routing for you to stay committed to your plan.

Learn Proper Form

By hiring a certified trainer that has extensive knowledge and experience in the field, they’ll be able to teach you exercises using proper form. If you’re new to the gym, it can be scary and intimidating to try new exercises, especially if you don’t know how to perform them correctly. Proper form is key when performing any exercise, as it reduces your risk of injuries and ensures you’re engaging the right muscles. By learning the correct techniques and body positioning from the start, you’ll build a solid foundation for yourself to avoid injuries in the long run.


When it comes to exercising and workout routines, there simply is not a “one size fits all” plan. Everyone is built differently, and our bodies will react differently to certain types of exercise. The advantage of hiring a personal trainer is that they’ll be able to asses where you’re at currently, where you want to be, and align your goals with a plan that will be attainable for you. They’ll be able to set realistic goals and guidelines for you to be able to see the results you’re looking for.


If you find yourself intimidated in the gym and afraid to try new things, or simply don’t know what to do, it can be easy to get stuck in a routine of doing the same exercises over and over again. Not only does this get repetitive and boring, but your body will also get used to the exercise and eventually plateau. A personal trainer creates workout plans for a living and has a whole library of exercises and workouts for you to try. They know how to combine exercises and use different equipment to create variety in your workout, and always keep it fun and interesting.

Accelerated Results at Back Bay Fit

With the benefits above, you’ll be more likely to see results quicker with the help of a personal trainer! Through accountability, proper form, customized plans, and a variety of workouts to keep you coming back for more, it makes sense that you’ll see results quicker. To learn more about how personal training sessions can help you, sign up for a free consultation at Back Bay Fit! Fill out an online contact form or give us a call today at 617-450-0001.

What is HIIT Training and Why Does it Work?

hiit training

HIIT, or high-intensity interval training, is a highly effective cardio workout that keeps your heart rate high and burns more fat in less time. Why spend hours running on the treadmill, elliptical, or Stairmaster, when you can burn the same amount of calories (or more) with a quick 15-20 minute circuit?  HIIT workouts are done in intervals that require an intense boost of energy, followed by an anaerobic recovery period. HIIT is great for a metabolism boost, increased heart health, and for post-recovery fat burn. Keep reading to learn more about the benefits of HIIT training, and why it has become such a popular choice in place of traditional cardio.

Increased Heart Rate and Metabolism Boost

HIIT can be done in intervals on the treadmill or stair master, or even with just bodyweight exercises, making it a convenient cardio plan if you’re in a time crunch with limited equipment. Adding high-intensity circuits reduces the amount of time you need to spend on cardio- A dream come true, right? High-intensity interval training uses intense bursts of exercise in which you push your body to one hundred percent, followed by equally long rest periods. Because of this amount of exertion, your metabolism and heart rate stays elevated and continues to burn calories for hours after your workout as your body replenishes its energy and repairs your muscles. This type of training causes an oxygen shortage during your workout and then requires more oxygen afterward during recovery which can also speed up your metabolism for up to 48 hours after you’ve finished your HIIT session.

Burn More Calories

HIIT is effective because of the amount of oxygen your body, especially your muscle mass, requires to burn calories. Your body burns five calories per liter of oxygen consumed, so HIIT is the perfect way to efficiently burn the most amount of calories possible during any cardio workout. HIIT is also known as the best optimal muscle building and muscle retention exercise. This type of interval training is incredible for heart health and your heart’s ability to pump blood. The maximum amount of blood pumped through your heart is increased by exercising which also will help with high blood pressure.

Schedule a Consultation at Back Bay Bit

Want to learn more about HIIT, and how this can be combined with other workout techniques for an efficient workout plan? Get in touch with the personal trainers at Back Bay Fit to schedule a free consultation and get started today. We’ll create a plan for you that incorporates HIIT cardio into your weekly workout routine. Fill out an online contact form or call us today at 617-450-0001.

Combining Strength Training & Running for an Efficient Workout Split

running outdoors

With the warmer weather finally here, many of us are becoming eager to start taking our workouts outdoors to enjoy the fresh air. Is there anything better than a sunrise or sunset run, with a nice breeze and beautiful nature views? For those that look forward to these runs all year long, it can seem tempting to skip your strength training sessions to soak up as much sun as possible with your outdoor workouts. However, you don’t want to ruin the progress you’ve made in the gym all winter building up your strength! Incorporating a few lifts a week into your workout split, along with outdoor runs, will be the perfect combination to get your “summer bod” ready! Keep reading to learn how you can have the best of both worlds, with lifting and running.

How They Compliment One Another

While it may have been previously thought that you can only be one or the other, be “a runner” or “a lifter,” there have been plenty of studies done to prove how the two actually work together to create a well-rounded athlete. You no longer have to choose, or worry that running will make you “lose your muscle mass” or that lifting will make you “too bulky” to run. A workout split that combines the two will benefit your training in several different ways.

Building strength, especially in your legs and foot muscles, will make you faster, as it decreases the amount of energy need to maintain a specific pace. Strength training also helps you to increase your range of motion and flexibility, which will help to reduce your risk of injury when running. Since running only happens in a one-dimensional plane (front to back) your muscles and joints are not used to moving in other ways. Incorporating squats, lateral lunges, step-ups, etc., will help increase your range of motion, specifically in your hips, to avoid injuries while running. It’ll also help to correct any muscle imbalances and weaknesses that may be not only affecting your running but everyday life. You’ll quickly see improvements both in your running and during lifts, combining the two for optimal strength and endurance.

Creating a Schedule

Since recovering from a heavy lifting session is going to take more time than the recovery from a long run, you’ll want to take this into consideration when planning your workout split that includes running and lifting. For example, planning to do a long run the day after a heavy leg day might not be your best bet. Rather, it’d make more sense to take a day off after a lower body session and do your long run later in the week, followed by an upper body day. Talk with your personal trainer to determine a split that will best suit your goals.

Personal Training & Lifting Sessions at Back Bay Fit

Want to learn more about how you can maximize your efforts in the gym during lifting sessions, while still enjoying your outdoor runs and reaping the benefits from both? Schedule a free consultation with our personal trainers at Back Bay Fit to get started today. We’ll create a plan to incorporate upper and lower body lifts, using a variety of method and equipment to help build strength and endurance. Fill out an online contact form or give us a call today at 617-450-0001 to get started!

Why Form is So Important

personal trainer helping woman lunge

When it comes to lifting weights, some of us are tempted to always go as heavy as we possibly can; Put another plate on the barbell, grab the heavier set of dumbells, up the resistance on the cables, etc., because the more we push ourselves, the better the results- right? Well, not always. When you start to compromise form to add weight, you could be causing yourself more harm than good. Proper form when it comes to any exercise, whether it be deadlifting, chest press, or just bodyweight squats, is crucial. Keep reading to learn why proper form is so important for any form of exercise.

Reduce Risk of Injury

Poor form during exercise can lead to a number of injuries, due to misalignment or overcompensation from certain muscle groups. This can put an immense amount of pressure on muscles, tendons, and joints, leading to acute and overuse injuries. The last thing you want is a setback from an injury. Take it slow, practice proper form, and you’ll slowly build the strength to gradually add weight.

Engage Intended Muscles

If you’ve been working a specific muscle group consistently but realizing you have not seen any “gains,” it could be time to review your form. If your form is incorrect, you could be completely missing the muscle group that you’re trying to target. For example, if you’re doing bicep curls with a heavy weight that requires almost your entire upper body to move just to reach the top of the movement, chances are your biceps are not doing all of the work. Try a lighter weight, and focus on form keeping the rest of your body still, and isolate only the bicep.

Use Energy Wisely

Using proper form during exercise can help to improve breathing, and therefore give you more power for your workout. If you’re using incorrect form, you may actually be exerting more energy than necessary. Take advantage of proper form and get the most out of your workouts while using your energy wisely!

Master Proper Form

Proper form during all exercises can be a difficult skill to master, especially if you’re new to lifting. That’s why the certified personal trainers are here to help! Sign up for a 1 on 1 session today at Back Bay Fit to review your form with a personal trainer, and learn new techniques to get the most out of your workouts. Fill out an online form or give us a call today at 617-450-0001 for more information!

How to Boost Your Metabolism

high intensity training

With spring just around the corner, many of us are starting to think about our “summer body,” and for some, that will mean shedding some excess fat.  The thought of putting on a bathing suit after a long winter, when you maybe fell off track a bit with your fitness and nutrition, can be scary. When we think about losing weight, one of the first steps is understanding metabolism. To put it simply, the higher your metabolism, the more calories you’ll burn and the easier it’ll be to shed that winter weight. So, how can you boost your metabolism? There are many different factors that will affect it; Age, gender, and body composition will all play a role. But there are a few ways you can actively try to increase your metabolism. Here are 5 of the top ways:

Load up on Protein

Are you getting enough protein with every meal? A high protein diet helps to increase your metabolism, as it causes a rise in TEF, or the thermic effect of food. This is the amount of energy expenditure required to process and digest the nutrients in your meal. In simpler terms, your body has to work harder to break down the protein and is, therefore, burning more calories in the process. Protein has the highest TEF, in comparison to carbs or fats. Eating protein also helps to keep you more full which can help to prevent you from overeating, a key factor in losing weight.

Drink Ice Cold Water

Drinking water is a vital factor in weight loss for a variety of reasons. To start, people who drink water to replace sugary sodas, juices, or energy drinks, are likely to be more successful with their weight loss as they’re drinking fewer calories. Drinking water before meals can also help you to feel fuller, and therefore you’ll eat less. Additionally, drinking water can temporarily boost your metabolism. According to studies, drinking 17 ounces of water can speed up your resting metabolism rate by 10-30% for an hour. Additionally, if you’re drinking cold water, your body will use more energy to heat it up to body temperature.

Train with High Intensity

You may have heard the term “HIIT” being used frequently across the fitness industry, and for good reason. High-intensity interval training is just as it sounds; It’s a training technique where you give 100% effort during quick, intense bursts of exercises, completed in intervals. HIIT is a great option when trying to lose fat, as it will increase your metabolic rate, even after you’ve completed the workout.

Sign up for Personal Training in Boston

Losing weight and getting toned can be a difficult process, but having someone to guide you along the way can help to keep you on track. At Back Bay Fit, our programs include HIIT training, lifting weights, cardio, and more to boost your metabolism and get you the result you’re looking for. To learn more about our programs, visit our personal training page, or contact us to sign up for a consultation today!

The Importance of Active Aging Fitness

senior working out

As you get older, it is still important to get out there and stay active. It is crucial to physical and mental wellbeing, as muscle loss increases a bit more rapidly once you hit the age of 40. At age 30 your muscles just begin to lose their mass, but once you hit the age of 40, it is a more rapid decline, and you can lose as much as 23% of muscle by the age of 65. Let’s take a look at the aspects of well-being that fitness effects.

Physical Well-being

  • Weight: Activity can help to decrease fluctuations in weight, as well as moderate weight at a specific level so that one is within a healthy range.
  • Eases Pain: Back pain can be decreased by exercise, as exercise can increase flexibility and help to improve posture.
  • Illness: The impact of illness will be decreased, meaning that you will feel less sick when you get a cold, etc. and be feeling great more often.
  • Disease: Disease rates such as Alzheimer’s, obesity and heart disease can be dramatically reduced by exercising.
  • Mobility & Balance: While maintaining a healthy exercise schedule, many individuals find that they have a better stamina and endurance for walking, as well as the decreased chance of falling due to better balance.
  • Flexibility: By working your muscles, they have the ability to stretch and increases flexibility, making everyday tasks much easier.

Mental Well-being

  • Sleep Quality: By working out, sleeping becomes easier. This is true of people of all ages and can be very helpful the higher in age you get, as while you need less sleep, you still need quality sleep to be able to function right during the day.
  • Mood & Confidence: Working out releases serotonin, which can improve mood, as well as self-confidence.

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

Great Leg Exercises for Men

leg exercises

Now that it’s January, many people may be in the process of hitting some health goals as their New Year’s Resolution for 2018. This is very common, but where does one start?

You should start with the basics. It can be extremely difficult and discouraging to throw yourself into too much at once. Starting with a few beginners moves and moving up from there, you can succeed in filling your goals and have a happy, healthy new year!

What Exercises Should I Try?

Squat Jump: A squat jump can be a fun way to get moving. Start off with your legs shoulder-width apart, then squat down, and use this energy to jump. You should make sure your knees do not cross past your toes when squatting, as this can cause some knee problems if done over a long period of time.

Side Lunge: Begin by standing with your legs a few inches apart. From here, step to the side and squat down a bit. Similar to the squat jump, make sure to watch your knees!

Single-Leg Hip Raise: This exercise is a bit different. Start with your back on the ground, with your legs bent in a bit. Straighten one leg, and lift your glutes so that your hips are equal. From here, hold for a few seconds and then drop back down slowly.

Glutes Bridge: The glutes bridge can be done almost anywhere, which is why it is a great exercise. Similar to the exercise above, you start on your back with your arms comfortable next to you, while making sure that your legs are bent up with your feet planted about a foot away from the rest of your body. From here, all your do is lift your hips and hold for a few seconds.

Step Up: The step up exercise is as it sounds, just stepping up. You can do this at a gym onto a platform, or even by using the stairs more often.

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

How To Stick To Your New Year’s Resolution

Every year, the clock begins again, and many people want this fresh start to become a part of their life as well. Many people make a New Year’s Resolution, but, many people also break this resolution within the first month. This can be attributed to a few different things, including goals that are too high and a change in lifestyle that is not manageable long term. Let’s look at a few of the things you can do this new year to make sure your resolution stays in place.

Create Goals Within Reason: By creating manageable goals, you can maintain them. One example of this is going to the gym. If you are not working out at all, it can be difficult to go 5 days a week just because it’s the New Year. Start off by going twice a week, then over time, work in another day, and work yourself up to your end goal. Throwing yourself into a different lifestyle can be too much and discourage many from continuing with their progress after a few weeks.

Keep a Schedule: By creating a schedule for your goal, you are more likely to do it. There are two routes you could go with this. Going back to the gym example, you could say, “I want to go to the gym every Tuesday and Thursday”, or you could go down a different path, look at your schedule at the beginning of the week and say, “Okay I can fit in a workout on Wednesday morning and Thursday after work”. By doing things repeatedly, they can become a habit, so make sure to get into a good habit such as this!

Be Accountable: Simply saying you are going to do something is a bit different than going through with it long-term. By holding yourself accountable, you can get back on track at any time.

Forgive Yourself: The first step to any misstep is forgiveness. Again, with the gym metaphor, if you miss one session, or can only go once that week, it’s not the end of the world. Just get back in there the next week and continue to the best you can! By consistently thinking about how you messed up, you can hinder your future progress, so don’t worry about it and get back in there the next week. Many people will stop trying to achieve their goals and say “well, I missed this, so what’s the point?”, but you can do anything you set your mind to!

Add Friends to the Mix: Friends can be great because they are supportive and can help keep you on track. By creating similar goals, you can also motivate each other to continue!

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

Why is Stretching Important?


You have most likely heard, “make sure to stretch beforehand” a LOT, especially when you first started working out, but was it ever explained why that is? Did you ever understand the reasoning behind stretching before any exercise? As it turns out, there are a lot of reasons why this is extremely important and crucial to your wellbeing. Let’s take a look at some of these reasons why stretching is important.

Prevents Injury

This is probably the biggest thing in regard to stretching. Stretching and getting your muscles moving prepares them before doing any activity. This being said, it relieves stress and tension in the muscles when they tighten up. These muscles typically tighten to defend the body when anxiety and feelings that are overwhelming hit the body. Stretching reverses this and can make your days much more comfortable.

Increased Flexibility

The more you move, the more flexible you will become. Similarly, stretching becomes much easier over time. It is much better for the joints and can help you avoid joint pain, as well as strains to the muscle and overall damage to your body’s muscles. You range of motion has the opportunity to increase, and your balance can become better as well.

Less Soreness

Soreness is typically caused by a lack of blood flow to certain areas of the body before exercising. By stretching, you increase the blood and nutrient supply. Your blood flows better, and because of this nutrients are carried through the blood and spread throughout the body much better than they would have without stretching beforehand.

Better Posture

Stretching helps to strengthen your muscles with ultimately leads to proper alignment of muscles, meaning that your chest muscles typically become more vertical. Due to working on computers all day, many people have this issue. The chest muscles tighten up and therefore pull your entire body forward into a slouching position. This can work wonders on your muscles and lengthen tight muscles like never before.

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

Kickboxing: The Ultimate Workout


Kickboxing is one of the best workouts that you can do for yourself. High-energy kickboxing can be a huge motivation for your workout schedule and even make you want to workout even more. This being said, it is a total body workout unlike any you’ve ever tried. Let’s take a look at some of the other benefits that come along with incorporating kickboxing into your workout schedule.

  • Reduce Stress: Boxing has been shown to reduce stress along with feelings of anxiety, depression, and anger. Being able to put all your energy into this one exercise, and focusing on it can really help to take your mind off of other things as well.
  • Boost Confidence: Kickboxing can help to boost your confidence by allowing you to take control of situations and focus.
  • Improved Coordination: Improving your coordination occurs because when you are kickboxing, you are inherently improving your core muscles which helps a lot with coordination, as those muscles are the ones that keep you upright and balanced.
  • Energy Boost: Working out releases endorphins, so therefore you will get an energy boost from a kickboxing class.
  • Better Posture: As mentioned above, the core muscles are vastly improved over time when one goes to kickboxing. The core muscles are was affect posture, so by increasing the strength of these muscles, you will be able to better your posture.
  • Burn Calories: Burning calories is always a plus! Kickboxing is one of the best exercises for burning calories and you can actually burn around 750 calories per hour just from this exercise.
  • Self Defense: By learning kickboxing, you are also learning self-defense. All of the moves you learn in a class can be applied to real life.
  • Improved Endurance: Since kickboxing is a heart-pumping cardio exercise, if you continue to do this exercise over a long period of time, you will improve your endurance.

To learn more about exercises, or personal training, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

What is Core Training?

personal trainer back bay fit boston

Core Training is something that we often hear about nowadays. While fitness has always been important, it has become increasingly important due to daily lives. Many people are very busy, and because of this, they believe that they do not have time or energy to get a workout in during the week. Going to the gym can be a bit difficult, especially if you are very busy, but there are a few things you can incorporate at home that will get you a bit fit, including core training.

So, What is Core Training?

Core training refers to the training of the core muscles. The core is the area including the front, back, and sides of the midsection. There are many different muscles in this area, but all of them are included. The training aspect relates to the stabilization process of these muscles, and core training specifically refers to the act of doing exercises in order to develop and strengthen these muscles.

Why Do We Train Our Core?

We train our core for a lot of different reasons. The first being that life has become increasingly sedentary, especially in the United States, where we often drive places or get there via train/subway, etc. For this reason, core training can help to keep the body strong, as a whole. It also takes a short amount of time to do these exercises, and because of that reason, they can be done at home.

There are also some more physical reasons that it is necessary to keep up with core training. The main reason that this is important is that if these muscles are weak, it is possible to have excessive lower back pain, which really causes a lot of problems over the course of the day. Having a strong core has also been known to very much help with good posture. Without strong core muscles, it is difficult to hold the body up, and as a result, you get bad posture.

To learn more about exercises, or personal training, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

5 Best Arm Exercises for Women

arm exercises

When you head into the gym, sometimes it can be extremely daunting, as there are so many options of exercises that can be done. Since there are so many options, sometimes it can be easy to follow a guide of a few different exercises, with the weight increasing over time, or decreasing with an increase in reps. Sometimes, however, it is good to change it up a bit and give something a try. Here is a small guide to a few moves that will really show a difference when doing an arm workout.

  1. Bent over dumbbell rows: To do this exercise, lean over slightly and then extend your arms in front of you. From here, one would extend both arms outward until they are straight out to your sides. This helps to work the shoulder muscles and can help to build muscle in the back area. Leaning forward creates more of a pull, making the exercise a little more difficult than your ordinary dumbbell rows.
  2. Chest fly handoff: A chest fly handoff is like a chest fly, but instead works with one dumbbell. This is where the handoff comes into play. Start off by laying on the ground or on a bench. Then, start off with your arms directly above the chest area. From here, you will be extending both arms straight outward (with the dumbbell in one hand), so that they are parallel to the ground. From here, extending your arms back in the air and switching dumbbells to the other hand works to make sure both sides of the body get the same workout. This really works the chest area.
  3. Shoulder cycles: This exercise is simple. Start by standing with your feet a shoulder’s width away. From here extend the arms up to your side, lifting them to be parallel to the floor. From here, extend them to be in front of you. After this, you will be reextending them out to your sides and then back down. Doing this may seem simple at first, but you will really start feeling it a few in, so maybe starting with a lower weight would be beneficial to your productivity.
  4. Overhead tricep extensions: This exercise will really work your triceps, and is kind of fun! Start with your arms extended over your head, holding the dumbbell, and slowly bend your elbows so that the weight is basically behind your head. If you cannot do this, even bending your elbow a little bit will still work the muscle!
  5. Half kneeling bicep curls: Bicep curls are one of the most well-known arm exercises, but why not do two things at once! Kneeling can help your body to balance better, and the bicep curls help to build muscle in the area they are named after.

To learn more about exercises, or personal training, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

How Can I Fight Bloating?

girl drinking water

Bloating is a general term for any kind of abnormal gas swelling or increase in the diameter of the abdominal area. This can hurt, and be rather painful, but can also cause the feeling of a tightened abdomen and growling of the stomach. While sometimes there is no way to avoid this, there are some things that you can change about your lifestyle, or add to it, in order to avoid and cut out bloating as much as possible. Let’s take a look at some of these changes.

Increase Potassium Intake: Increase potassium intake can really help you in the sense that it acts as an electrolyte, which helps so much in balancing different levels in the body. When it comes to balance, it can balance out water, fluid and sodium levels inside of the digestive tract, which can counteract against bloating.

Exercise: exercises such as cardio and core training can help with bloating in two different ways. Regarding cardio, it has been known to pass gas through the system, and core training can be used to make you feel less self-conscious about your stomach area.

Drink Water: Drinking water will have the same effects as potassium intake. The more water you drink, the more balanced out your digestive tract will be. The water essentially flushes out anything in your body that is normal, but causes pain. It can help to reduce the gas in the stomach immensely.

Drink Tea: Different types of tea, specifically like peppermint tea, has antispasmodic and relaxing properties which can help to relieve pain and cramping in the gastrointestinal tract, as well as in the bile duct and gallbladder.

Decrease Salt Intake: Salt, while delicious tasting, leads to excess water retention and because of this, makes you feel bloated. By decreasing this, you allow the water to leave your system.

To learn more about bloating, or exercise and diet, feel free to contact us by filling out our contact form, or call us directly at 617-450-0001.