Trainer Spotlight: Mandy’s Favorite Exercise | Atlanta Personal Trainers

Trainer Spotlight: Mandy Malool

Mandy’s favorite exercise:  Deadlift

Why Mandy loves the deadlift:

  • Minimal equipment required
  • Works more muscles simultaneously than any other movement
  • Builds core stability
  • Helps increase cardiovascular fitness
  • Has real life application
  • The main muscle group focus is on the hamstrings, glutes and lower back. Who doesn’t want to ensure they are looking good from the back as well as the front?!?!

Pictured Below: Mandy performing the deadlift.

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Health Benefits of Eating Avocado | Atlanta Personal Trainer

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The craze for avocados has increased over the past few years. Not only are people discovering more and more recipes, but they are also discovering health remedies with avocados. Avocados can be used for numerous things, and almost never fail to make a snack or meal more tasty. Who doesn’t love guacamole, avocado and eggs or avocado toast? People even enjoy eating avocados by themselves these days!

Avocados surely are a delicious superfood, full of good fats and vitamins; so, why not dig down a little deeper into what exactly is so healthy and great about avocados?

Below are some fun facts about avocados (adapted from: www.popsugar.com):

 

  1. They’re high in “good fat.” Avocados are packed with monounsaturated fats, which fight heart disease and can reduce potentially harmful cholesterol.
  2. Antioxidants are abundant in avocado. Avocados are full of antioxidants, which are believed to protect cells from damage caused by free radicals.
  3. Avocados are chock-full of vitamins. Amounts of the vitamins in avocado can vary, but the fruit is full of important vitamins K, C, B5, B6, and E.
  4. They’ve got protein! Unlike many other fruits, an avocado actually contains protein. The amount of protein depends on the size of the fruit, but about 100 grams of avocado contains 2 grams of protein.
  5. You don’t have to eat avocado to reap benefits. OK, eating avocados is really good for you, but it’s also a great addition to your beauty routine.
  6. You can substitute avocado in place of more fattening oils or butter. The California Avocado Association details how avocado can be a healthier alternative to regular baking ingredients.
  7. It might be a nutrient booster. The growers’ group also suggests that avocado consumption could help the body absorb other nutrients from food; one study seems to support this idea.
  8. They’re good for pregnant women. Avocados contain folate, which is essential for growing babies.
  9. And don’t forget about the potassium. Avocados, like bananas, contain potassium, which is an important mineral to consume for a number of bodily functions and processes.

Image source: @carolkolofit

Adapted from: http://www.popsugar.com/latina/Health-Benefits-Eating-Avocado-40918105

Here’s Exactly How Much You Should Be Exercising If You Sit at a Desk All Day, Says Science | Atlanta Personal Trainer

Here’s Exactly How Much You Should Be Exercising If You Sit at a Desk All Day, Says Science 

The perils of sitting all day aren’t good. Researchers have shown that remaining stationary for extended periods of time (like at your 9-to-5 desk job) can be detrimental to your health. While exercise is a big part of offsetting the harmful effects of sitting, it was unclear how many gym sessions were needed to help — until now.

A new study, published in The Lancet, shows the ideal formula for counteracting the negative effects of a sedentary job. Instead of a fixed number of hours spent exercising, the ratio depends on how much you sit: people who work a typical eight-hour day should spend at least one hour each day moving; if you sit six hours a day, you should spend half an hour exercising. The research also indicated that the exercise doesn’t have to be all at once — or rigorous. It can be spread throughout the day and be as simple as walking.

The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States, and Australia. Using previous data, the researchers examined data from 16 published studies and used it to determine how much exercise is required to compensate for sitting. Their recommended daily exercise goal is higher than previous advice but not necessarily less attainable, given it can be completed throughout the day.

Fitting in an hour of exercise a day sounds especially daunting if you have a desk job, but there are plenty of workouts you can complete before and after work. Even if it means taking a 10-minute walk during lunch, your body will thank you in the long run.

Image Source: POPSUGAR Photography / Benjamin Stone
Product Credit: Nike

Adapted From:  https://www.popsugar.com/node/42113170

August 2016 Newsletter | Atlanta Personal Trainer

Happy August, Everyone!

We are excited to be bringing monthly newsletters back into the mix here at the studio. Through our monthly newsletters we will be sharing exciting events and news occurring at the studio as well as in our clients’ lives. If you are a client and have something big coming up in future months please keep us posted and we are happy to share in our studio newsletter!

We hope you all have an awesome August and continue to work hard to reach your goals and live the life you have always wanted to live. YOU can do whatever you set your mind to and YOU deserve to be happy; never forget that.

“In order to succeed we must first believe that we can.”

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Best,

Caroline Kolowich