Fitness / Health / Nutrition Tips Melissa, Stephanie,Joe, Erik of Austin Texas and Steph of California bay area are certified Houston
Personal Trainers who travels to clients in Spring, Magnolia, The
Woodlands, The Galleria, Tomball, Downtown Houston, FM 1960,Memorial,
The Medical Center and more. Running coach and certified personal
trainer Erik has an office in Austin, TX and personal trainer Steph of the California Bay area coaches volleyball.
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Many Medications can cause undesirable weight gain! |
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 (photo of Houston personal trainer Melissa who avoids all medications and looks in a mirror to check her weight)
According to a recent article in the October 2007 issue of
Health Magazine, many different drugs used to control chronic diseases can lead
to significant weight gain. Antihistamines, (for allergy control)
Antidepressants, Birth control pills, Sleep aids, Migraine Meds and steroids
are all culprits in leading to weight gain. Personal trainer in Houston,
Melissa knows that those clients who are on the least medications lose weight fastest
because the people who are on meds have the disadvantage of sometimes a slower
the metabolism as a result or altered hormones that no longer effectively
control appetite.
According to the article, it is important to make sure other
things are not the cause of weight gain but if a person has gained five pounds
in one month without any other outside cause, it is important to get medical
advice. Many of the personal training clients were able to find alternative
birth control such as barrier methods which do not carry the side effects and
risks. A medical professional can help determine what is best for each
individual. Personal Trainer Melissa prefers to help clients work toward a goal
of reduced drug use. Exercise and meditation have been documented to help
reduce depression and improve sleep. Proper eating also helps regulate migraines
and allergies. It is best to do all the conservative approaches when trying to
improve health before relying on medications.
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Last Updated ( Saturday, 12 January 2008 )
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Sexy personal trainer stays in shape and prevents injuries with this workout and this eating plan |
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Exercise and Workouts:
Personal Trainer Melissa works out with her clients but she does her
own workouts five days of the week with two days off. Her workout days
consist of one hour of training with weights and a half hour of cardio,
which is usually jogging or running the bleachers. Sometimes the cardio
is a spinning class or a kick boxing class or salsa dancing. Melissa
likes to cross train to prevent overuse injuries. Her weight training
routine is to work one body part each day to fatigue, usually doing
five sets of heavy weight and three or four exercises..for example on a
quad day, she does five sets of free weight squats, five sets of leg
press, five sets of leg extensions and five sets of step up's holding
weights. This is done with as heavy weight as possible using good form
and takes the whole hour. Her workouts with weights are quads on day
one, back and biceps on day two, hamstrings on day three, rest on day
four, chest and triceps on day five, shoulders, calves and abs on day
six, rest on day seven. She sometimes works out with a partner but most
of the time she just does her workout alone because partners can be
inconsistent. She does yoga for about a half hour every night and that stretches the muscles out so that if they contract during sleep, they will not tear the next day because they are too contracted. Also, she takes magnesium to help the muscles to stay loose once a day with her breakfast.
Melissa eats to look lean:
This sexy personal trainer does not take weight loss pills or any
hormones. She relies on a daily multiple vitamin with extra magnesium
to supplement her eating. But most of her focus is on eating clean
which follows her motto of Lean living. Eating clean and lean means
eating veggies and fruits, lean protein, and staying away from SUGAR
first, Fat second, and soda, alcohol or other empty calories as well. A
typical day for her is a package of maple flavored instant oatmeal with
a half cup of fresh blueberries and soy milk for breakfast when she
wakes up. Two hours later after her workout she will eat two eggs and a
piece of whole wheat toast. Three hours later she will have a Bocca soy
burger with a wheat bun and lettuce, tomatoes, onion and ketchup. In
the afternoon she may have veggie soup or a salad with poppyseed
dressing and some V8 juice or a spinach shake. For dinner she might
have her own recipe for tuna salad or a bowl of soy cereal with some
more fruit. Right before she goes to bed she drinks a small glass of
milk.
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Last Updated ( Wednesday, 24 October 2007 )
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Sexy Legs and no shin splints with Houston Personal Trainer |
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 Ever had shin splints and not know how they happened? Several
years ago, Houston Personal Trainer Melissa had a female client who, in
addition to the weight training workouts, walked every day
several miles to lose weight and she developed shin splints. This client was conditioned for the walk
and had been doing it regularly but at some point, began to develop a
painful condition on the front inside of the shin (tibia), called shin
splints. Often this injury is an overuse condition but in this case,
after reviewing the history, it was determined that walking a friend's
dog was the culprit.
The dog, a large breed that required a daily walk while the
owner was away for a week, was very excited and pulled hard on the leash the
whole time during the walk. This individual was smaller than the owner, and had
to lean back on the leash against the lunging dog to keep it in check causing
her feet to slap against the walkway. This constant pounding of the feet against
the concrete sidewalk for a week was enough to cause microscopic tears in the
lower leg which caused the pain. By correctly determining the problem causing
the pain, the individual was able to protect from further injury and was advised to get her
husband to walk the dog for her while her friend was out of town next time,  and to stop walking for a week until the pain was gone.
If she had mistakenly thought that just the walking was
the problem, she might have stopped an otherwise useful Houston
workout for keeping long sexy legs! When dealing with an overuse injury
it is also helpful to cross train to a different cardio workout such as
kickboxing, or spinning so the injured area can rest. Bottom line
though is to look for changes in the routine that might have
contributed to an injury before ditching a workout routine. Rest is
most important in helping an injury heal. Photo of sexy legs of Houston personal trainer Melissa.
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Last Updated ( Sunday, 13 January 2008 )
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Pool workouts can get a person through an injury as a cross training tool! |
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Workouts with the pool can be a perfect cross training workout tool for
women or men who have low tolerance to heat in the summer or for people
who are significantly overweight or for people who have injuries.
Houston Personal Trainer Melissa loves her pool and even though she
herself does not do many pool workouts, she has many personal training
tips for making the time in the pool an effective workout (and she loves to wear the sexy bikini). Here is her Free workout for maintaining fitness when injured or cross training.
First of all the workout should begin with some squats leaning against a ball which is against the
wall near the pool because that will get the muscles warmed up before
getting into the cold water. Three sets of twenty
wall squats with a ball should be a good warm up.
Once in the pool Melissa recommends doing flutter kicks across the pool
holding on to a kick board for ten minutes without stopping as this further warms up the body and adjusts it to the water temperature. This works
the glutes, and quads and the kicking needs to be done with SMALL kicks
that are done as rapidly as possible with foot remaining flexible like
a dolphin fin.
After the flutter kicks, the Houston POOL workout goes
to the upper body where Houston Personal Trainer Melissa recommends
that the person swim the freestyle or do any arm paddling motion and do not use the legs at all. Do this across the pool
holding a buoy with the knees to keep the lower body from assisting
with
the workout for ten minutes.
This is a basic workout and will take
about thirty minutes but will keep movement going when an injury or hot
weather would prevent someone from working out otherwise.
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Last Updated ( Sunday, 13 January 2008 )
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Rollerblading can cause injuries if not protected with gear say Houston personal trainer Melissa |
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Cross Train with ROllerblades to keep low impact workouts effective in Houston says personal trainer
 Editorial by Melissa
Workouts with Rollerblades can work the lateral movement muscles of
the legs which helps them look toned and helps eliminate body fat.
Houston Personal Trainer Melissa has enjoyed roller blading for years
and likes cross training with Rollerblades because it is low impact (as
long as a person stays upright on the skates and does not fall lol) and
it protects the knees from overuse that happens often with running but
still offers a good workout with cardio benefits as well. Melissa
skates low and fast and skates where there is lot of room to move from
side to side and wears a headset for faster pace. She has a water
bottle strap that hooks her water bottle to her waist and caries a
small pack for the music. When skating on smooth ground, she also does
leg hyper extensions (sort of like an arabesque) and does leg curls as
well with one leg at a time for sets of fifteen or twenty per leg. She
also does ground touches..similar to a squat except skating. These
workouts are more of an endurance activity because she keeps the
intensity lower but stays out for an hour and a half, which is why she
carries water and even a package of crackers and a phone in case of an
emergency. For new skaters, it is helpful to borrow a friends baby
jogger and hold on to it to help with balance. Falling is NOT fun.
Falling can be expensive too if a person ends up in the hospital and
when Houston personal trainer was in the hospital getting her arm
repaired, she saw a kid there who had fallen twice and broke both
arms.! Skating around the Memorial park near the Galleria or up at The
Woodlands on the Trails or even in the parking lot of Klein High School
in Spring after school hours can provide excellent places to get a
skating workout. Another great place is the drive that is four lane into North gate forest off 1960 as there is not a lot of traffic.
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Last Updated ( Saturday, 12 January 2008 )
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