Fresh Start Fitness

Residents in the Maryland area may have a greater stress level and less time than others in the country, due to their proximity to Washington DC and the high levels of stress and excitement that a heavy work schedule may entail. Sorting out daily work and family duties can be hard enough, let alone finding time to go to the gym. This is why for many people, using personal training can be a great idea in order to obtain a greater level of energy and boost overall health levels. With a personal trainer coming into the home, the guesswork is taken out of fitness.

Personal trainers in the Maryland area can also assist with nutrition and diet plans by sitting down with a person to evaluate their strengths and weaknesses. Keeping a food diary can be a really helpful way to kick-start the diet aspect of any fitness plan. Many times, people are really surprised to see what exactly they’ve been mindlessly putting in their mouths all day. By consciously writing everything down, a person is forced to become aware of what they’re eating, often leading to naturally eating less. This is especially true if someone is stressed out at work. They don’t have the time to think about their own nutrition so they don’t bother.

Naturally, the main goal of a personal trainer in the Maryland or DC metropolitan area is not only to help with a diet plan and nutrition levels, but also to get a person to exercise. Many times people don’t end up going to the gym like they say they want to because they don’t have the time or because they find the idea of working out with other people to be rather intimidating. With a personal trainer in the office or home, there is no need to work out in front of strangers or show off how low your fitness level has sunk.

Personal trainers in Maryland can operate at a couple of different levels. For those who are severely out of shape but want to take it slow, the trainer can go at a slow and steady pace that still allows a person to push themselves but is not dangerously strenuous. If someone is really ready to jump head first into the world of fitness, the trainer can arrange for them to go through a boot camp of sorts that really revs up the metabolism and gets them ready for action. This is the main benefit of using corporate or personal training: that it can be so easily customized to your needs and comfort levels.

3x Week HIIT/HIIT/HOC Training Program

High Intensity Interval Training (Days 1 & 2):

• Metabolic Conditioning exercises performed at such an intense level that your body will spend the rest of the day expending energy
• Commonly referred to as excess post oxygen consumption-more energy consumed post workout than steady-state workout
• Burns up to 9x more fat than spending an hour on the treadmill at moderate pace
• Anabolic when combined with a hyper caloric diet- resulting in more muscle mass and less fat

Here’s an example: spend ten minutes going through a dynamic warm-up to prepare your body for the functional movements in the workout of the day. Then, give your maximum effort for each round in the workout of the day, followed by a brief recovery. Perform between 3 and 10 of these intervals, and finish with a cool down. These movements include: overhead squats, thrusters, burpees, pull-ups, air squats, box jumps, etc.

High Octane Cardio / Tabata Training (Day 3):

• Works several different energy systems in the same workout
• Improves coordination while getting an incredible cardio workout that is never boring
• Combination of sprinting and calisthenics or jumping rope and dumbbells

Here’s an example: run for 400m and then drop and do ten burpees. Get back up and run another 400m and then stop and do 30 bodyweight squats. Repeat this process for the prescribed workout of the day.

Example Workout Day (1 hour):

• 10 min | Dynamic Warm-up
• 5 min | Skill Work (catered to WOD)
• 20 – 35 min | Workout of the Day
• 5 min | Rest, Water, Recover, Chat
• 10 – 15 min | Core strengthening/Abs
• 10 min | Cool Down + Stretch