So long 2020 and hello 2021!

Quarantine has been a boom for home delivery services. A boom that is unfortunately reflecting on our waistlines.

Trending hashtags like #quarantineweight have made our love for food and lounging obvious. It’s all fun and games until we need to go in for a job interview and realize nothing fits.

With the darkness that 2020 has brought, 2021 seems like the glimmer of hope we all need.

So, why not be the best version of yourself? Read on to find out how these 10 kettlebell core exercises can help you to be the best you can be.

1. The Resurrected Dead Bug

The resurrected dead bug is a twist on the traditional Dead Bug. Both are designed to protect your lower back. As an anti-rotation and anti-extension exercise, the Resurrected Dead Bug is a great choice for those looking for core exercise with the aid of kettlebells.

The key to completing this exercise is to make sure your back stays on the floor.

While on your back, your arms will be extended upwards hoisting the kettlebell above your chest thru the duration of this exercise. Your legs will also be raised but will be lowered slowly until they are inches off the ground. Slowly raise your legs back up and repeat.

2. Romanian Deadlift

The Romanian Deadlift will target the core, butt, hamstrings, and quads. You will definitely end up feeling this on your lower half.

Your starting position will be standing with your legs in line with your shoulders and a kettlebell in each hand. Lean forward with your knees slightly bent. Continue this motion until you complete your desired amount of reps.

3. Kettlebell Swing

No routine is complete without core exercises, especially this one. The kettlebell swing is considered a staple that targets the butt and your lower back. Keeping your core tight is the key to this exercise. 

Place the kettlebell before you,  and bend your body forward. Grab the kettlebell and swing it in front of you until your arms are parallel to the ground. Swing the kettlebell back while your knees are bent.

4. Kayak

Another one of the many core exercises with a kettlebell, the Kayak is sure to make your mid-section feel the burn. 

Assume a seated position with your knees raised and bent. While balancing on your tail bonne rotate your torso to the opposite side of where your arms will be placing the kettlebell. Alternate side, if your torso goes right the kettlebell goes left, and so on.

5. Single-leg Deadlift

The Single-leg Deadlift is a bit more than the traditional Deadlift, but a lot easier to execute than its Romanian cousin. This exercise will target your glutes, hamstrings, quads, and core.

Your starting position will be you standing with a kettlebell in each hand. You will balance on one leg, as you move down with the kettlebells towards the floor your other leg will rise and push back. Return to starting position and switch legs.

6. Sumo Squat

A more lenient squat variant, the Sumo Squat has a wide stance benefitting those that may need the extra inches for balance. Your adductors and glutes will be benefiting from this squat.

With your feet placed wider than your shoulders, you will be grabbing the kettlebell with both hands. You will be going from a standing position to squatting until the kettlebell is centimeters off the ground.

7. Heart Pump

This squat will work your entire body but will pay extra attention to your core and legs. Bikini season can be year-round with this exercise.

Assume the standard squat position and hold the kettlebell with both hands. While maintaining the squat position and push the kettlebell away from your chest and back. Repeat a few times and then stand, that is one rep.

8. Halo

The Halo will have you begin in a lunge position in case squats aren’t for you. This exercise will work your shoulders and core.

Assume the lunge position with one foot forward and the other with your knee resting behind you. Place both hands on the kettlebell and rotate the kettlebell around your head in a clockwise pattern. Once set is complete switch legs and move kettlebell counterclockwise.

9. Rack Carry

Looking for more of an upper-body workout? The rack carry will go as far south as your glutes. Targeting the deltoids, biceps, triceps, back, and core your arms may feel a bit like overcooked noodles the next morning.

With kettlebells placed near each foot, you will be going from a standing position to a squat. Once you squat you will grab a kettlebell and stand back up carrying one in each hand. The handles of the kettlebell should face inward, squat back down to place kettlebells back on the floor.

10. Windmill

With all this talk about kettlebells you may begin to ask; do I know how to use a kettlebell? Worry not, there are plenty of gyms that offer class sessions or personal training sessions.

Considered a whole-body workout, the Windmill targets muscle groups like hamstrings, quads, glutes, deltoids, and core. This exercise should be a great addition to a routine where you need to make each minute count.

Stand with your feet spread out a little past your shoulders. With the kettlebell in the right hand, raise it directly over your shoulder while at the same time slowly moving your left hand towards the ground. You should form a straight line, return to the starting position, and switch arms.

Try These Kettlebell Core Exercises

Whether we exercise for stress relief, to look better, or to socialize, all these reasons have one common benefit; better health.

Kettlebell core exercises can fit into any routine and be tailored to the individual and their fitness level. Try out all the exercises and see which you like the best and use them. After all, if you don’t like your routine you probably won’t stick to it long enough to see results. 

Interested in learning more about kettlebell exercises? Reach out to us to find out more about health and fitness.

Running is a fantastic way to improve your health and fitness. Plus, you get the added benefit of breaking away from life’s stresses and into the freedom of the great outdoors.

The problem is that while many of us start a running habit with good intentions, it’s not always easy to stay motivated and consistent with it. But that’s the only way to obtain all the health benefits it brings.

So, if you’re struggling with your running motivation, don’t fret over it. This article will help to pick you up and get your feet back on the ground to enjoy one of the best exercises for your mind and body. Now lace up and let’s go!

Why Should You Start Running?

Whether you’re looking to lose weight, improve your fitness, or de-stress, realizing the benefits of what running can do is the first step to getting motivated to do it. Here are just a few of those benefits:

Improves cardiovascular health – running gets your heart pumping and increases oxygen intake. It improves your heart and lung health as they become more efficient at taking in oxygen and transporting oxygen-rich blood around the body.

Improves muscular and bone strength – as running is a weight-bearing exercise, the impact on your bones causes them to develop stronger to deal with it. Then the muscles have to work harder too to carry your body weight with every step.

Maintain a healthy weight – running burns a lot of calories which helps you keep your weight under control. So if you’ve overindulged over the weekend, a nice long run can help burn off those excess calories.

Improves mood – running is like all exercise in that it improves blood flow to the brain, as well as the release of endorphins. Plus, if you do it in a natural environment it can help to calm the mind and lower stress levels too.

How to Get Motivated to Run

If those benefits haven’t quite got you fired up, then stay tuned as we get right into some effective techniques to build that motivation to start running. Each will work differently for everyone, so it makes sense to equip yourself with a few for when you really need it and nothing else works.

Get Dressed

The clothes maketh the man. Have you heard the phrase “Dress for success”? The clothes we wear are a choice we make and affect how we present ourselves to the world. Just as wearing a suit creates an air of professionalism, your running clothes can do the same. Even if you don’t feel motivated, put them on and you’re already halfway there.

What Are You Listening To?

The music you listen to can really affect your performance and motivation. Something upbeat and uplifting works great for this. But why not try something different like a podcast or audiobook? If you’re looking forward to progressing with that, it could be that kick to get you running again.

Track and Challenge

With all the fitness tech out there you can accurately measure your progress and set goals for yourself. Smart watches and apps can track your routes or you can try someone else’s. So you can time yourself each time and aim to do more or explore somewhere else. Make it a challenge and you’ll never get bored.

Buddy Up

When you really don’t feel like running, run with a friend. You can keep each other motivated when the other isn’t up to it, and you can encourage each other to push further. Or you can join a running club and run in a group. That way there’s always someone who can pick you up and give you that boost.

Change Your Location

Running outside is much better than spending hours in the gym on a treadmill. First off, you’re getting lots of nice fresh air into your lungs. But it also engages the mind as you view various landscapes and sights. So trying somewhere new can make running that much more interesting and exciting.

Track Your Goals

Whatever reason you decided to run, keep that goal in mind, and measure your progress each week. If you feel fitter, look slimmer, or are running further, check your progress on a chart or diary. Each week you see noticeable improvements, it’s plenty to give you that exercise motivation to keep going.

Connect With Nature

Sometimes we need to switch off and get back to what grounds us. Being amongst nature is a sure way to time out and rejuvenate the body and mind. So if you have the chance to run in fields, forests, beaches, and lakes, it can do wonders for your soul and make you want to run freely in it.

Schedule Your Runs

When you plan an event ahead of time, you prepare the mind to be ready for it. Plus, when it’s booked into your schedule, you’ll have no excuses but to do it. As it becomes more routine, you won’t even question it. You just get up and do it, because that’s what you’ve always done.

Reward Yourself

After completing a run, give yourself a reward. Not something like chocolate that’ll undo your work, but something more meaningful. Maybe you treat yourself to something new or relax with your favorite TV show. If you’ve got something to look forward to, complete your run and get it.

Master Your Running Motivation

We can’t always have that running motivation we want. After all, so many different factors come into it, and sometimes we just don’t feel up to it. But any workout motivation can be achieved with a change in mindset or method.

So if you need the motivation to start running, or just to get back on track with your running goals, these tips should help give you that boost you’re after. Remember, that any exercise motivation is fleeting, so putting every element in place will ensure you never lose it.

If you’re after more health and fitness tips or looking to train with us, come and see what else we have to offer today.

The fitness industry has, in the past few years, exploded to a nearly $100 billion industry, and the craze is not about to stop either. With this explosion came a horde of different fitness trainers that if you want to get into fitness, you have to choose the right one. Just like in any other professional, no two trainers are the same.

Different types of personal trainers have a different style and training personality to meet different needs. Different personalities need to experience different teaching and training methods in order for them to meet their goals. Some personal training styles can be too soft or too extreme and vigorous for different people.

The question is, how do you choose the right personal trainer? In this post, we’ll guide you through the different types of personal trainers and help you make the right decision from there.

Physique Trainers

Physical trainers cover the largest part of the training industry, which is why they fall in the first category. The thing is, most people always look to change how they look and their physical fitness, so the physical personal training market is thriving.

These types of personal trainers strive to help people achieve their physical goals. They prescribe calorie-cutting diets, start on physical workouts, increase cardio, and bring out the best possible outcome for the clients.

If your goal is to strengthen your core or to gain more muscles, this is the kind of personal training you want to do. Physical trainers, however, do not focus on lifestyle changes. This means that if your goal is to lose weight, you will most certainly lose it.

However, there will be a higher chance of regaining it if you continue with unhealthy eating. This is what they call the yo-yo weight change, where the weight loss stops once you stop with the physical exercises.

Performance Personal Trainers

Performance personal trainers only specialize in performance. In the fitness industry, people who specifically train for performance are usually athletes or people who enjoy performance activities like running. Performance personal trainers focus on crafting workouts that increase power, speed, and strength.

Some sections of performance personal training include powerlifting, weight lifting, among others. If you’re looking to get into this kind of fitness, you can look for a certified strength and conditioning specialist. If they are certified, you can tell that they are good at what they do and you’ll getting training from a professional

Lifestyle Personal Trainers

Unlike physical trainers, lifestyle trainers offer so much more based on strategy. They form a goal for their trainees and help them with a healthy diet. They teach them how to eat right, show them how to train the right way, and how to maintain an overall healthy lifestyle.

Sometimes changing your lifestyle can be quite a challenge on your own, so getting a personal trainer can be the push you need over the edge. These types of personal trainers understand the mental roadblocks that people go through when attempting to change their lifestyles. They know everything that keeps them from reaching their goals.

These types of trainers are very good for people who face serious life issues. If you have self-doubt, a disorder, or self-esteem issues, this can be good for you.

Once you hire a personal trainer, they will craft the right nutrition and training program that will reshape you, especially in your mindset so you can achieve the lifestyle goals you desire. One of the best things about these types of trainers is that they don’t limit what you eat. Instead of cutting carbs, for instance, they’ll show you how to monitor what to eat.

Even though you may not be able to lose weight in a few days, you are more likely to achieve long-term weight loss that you can maintain later on if you keep up with the lifestyle changes. You realize that you can lose weight without necessarily having to forgo some of the food you love. Without having to diet in a way that would otherwise make you sick, and your lifestyle absolutely changes.

Boot Camp Instructors

Boot camp personal trainers usually train in the outdoors. It could be in the park, arenas, sports fields, or privately-owned grounds depending on where the clients are.

These types of personal trainers can specialize in various fields, especially Pilates and yoga or meditation. If you want to relax and have the kind of training that takes you to the great outdoor scenery, then a boot camp trainer will be a good choice.

How to Find the Best Personal Trainer

Regardless of the type of personal trainer, you’re looking for, one of the best places to look for the right one is the gym. Most gyms offer personal trainers, and one of the best things about this is that the gym will have completed credentials and background checks on those trainers. You can also check for local personal trainers online, and specifically search for the type of personal trainers you need.

There are hundreds of personal trainers available online, so to find the best personal trainer, you need to do your due diligence. Make sure you get a professional that’ll help you achieve your goals. You may find some that are full of energy but lack focus, while others are just lazy and will not achieve anything.

Check their track record as well as their online reviews and talk to past clients. They will help you understand what kind of person you’ll be dealing with. Inquire whether they did achieve their personal goals with that trainer.

Which of the Types of Personal Trainers Do You Need?

Now that you know the different types of personal trainers available, what type of trainer do you think is right for you? To answer this question, you need to understand what your goals are. Do you want to lose weight?

Do you want to start competing, or do you want to change your lifestyle? These questions will help you decide what kind of personal trainer you should hire. Having a personal trainer will help you stay consistent, motivated, and accountable.

That said, our personal trainers at VIM are fitness professionals that have both practical and educational background, which qualifies them to train any kind of client. Please get in touch with us today, and we’ll set you up with the type of personal trainer you’re looking for.

Everyone knows that hiring a personal trainer is a great way to get fit or to improve athletic performance. Trainers know a lot about fitness and athletic training and they enjoy helping their clients meet their goals. Personal trainers devote their careers and their lives to learning about ways to train the human body, mind, and spirit.

If you live in a city like Boston, you have access to personal trainers of all kinds. Some focus on weight loss and toning while others specialize in training their clients for certain sports or activities in particular. Furthermore, Boston is a great place to focus on one’s health; there are so many different healthy things to do and there are so many great places to do them.

Lots of people consider hiring a personal trainer but don’t follow through because the process of selecting the right one for them seems overwhelming or daunting. It doesn’t have to be that way, though. If you are looking for the best Boston personal trainer for your needs, there are steps you can take to find one that suits you.

Read on to learn about how to find the best personal trainer for you.

Know What You Want

Before you even begin to contact personal trainers, think about what you want. Set some preliminary goals for yourself. Think about who you are and where you are on your exercise and training journey.

Are you an absolute beginner or are you an experienced athlete with some areas in need of improvement? Do you want to lose weight or gain muscle? Would you like to improve your cardio endurance? Do you want to train for a 5K, a marathon or even a triathlon?

The trainer you choose for one of the above goals may be different than the trainer you would choose for another intended end result. Many trainers have a great deal of experience in one area, but not much in one of the others. The best trainer for you and your situation may hinge on these differences.

Also, think about where you would like to work out. Some trainers are connected to one gym or fitness center, so you’ll be expected to work out there most or all of the time. If you are looking for someone to come to your home or office to train you, or if you’d like all your training to happen outdoors, keep that in mind when choosing a trainer.

Do Your Research

Once you’ve pinpointed some goals, the actual search is on. To find a trainer that is right for you, there are many resources available to you. In this technological age, there are reviews for everything online, and people love to review their personal trainers. You’ll find many reviews for personal trainers on social media and review websites that are both good and bad, and you can learn a lot about prospective trainers that way.

You can also talk to your friends, family members, and colleagues and ask them for recommendations. Chances are, someone you know has worked with a trainer before and maybe even with similar goals in mind. They may be able to point you to someone who will be absolutely perfect for your needs.

If you go to a gym, fitness center, or recreation center, you can approach the membership coordinator or other manager about your interest in a trainer. He or she knows the center’s trainers best, and after asking you a few questions, will be able to suggest one or two or more that matches your wants and needs.

Try Sample Sessions

Once you have narrowed the field to a few personal trainers, take the time to meet with them and sign up for a sample session or two with each. This is perhaps the best way to determine the best Boston personal trainer for you.

During these meetings and sessions, you will have the opportunity to get a feel for each trainer’s personality and style, and you can decide which of them meshes best with your own personality and style.

A trainer could have the best credentials of all time and decades of experience, but if you don’t get along with him or her, then you likely won’t meet your goals.

Communication is Key

Once you’ve chosen a personal trainer, communication is crucial. This is as true during the first session as it will be months down the road.

Your trainer should help you set more concrete goals than your initial, cursory ones, and should offer advice and encouragement every step of the way. Your job is to do what he or she says but to also speak up when something isn’t working for you.

Feedback will help your relationship with your trainer blossom and grow and become even greater with time.

Know When to Switch It Up

As with any relationship, it’s important to know when things are not working and to know when to move on. If your trainer-trainee relationship is no longer serving you or if you find that you are not achieving the results you desire, it may be time to move on to a new and different trainer. Your trainer will understand; don’t feel bad about ending your relationship at all.

If it doesn’t work out, you can always chalk it up as a learning experience. You will learn what you like and what you don’t like and you can use this knowledge to help you choose a more suitable personal trainer in the future who is a better match for you and your needs.

Your Boston Personal Trainer Awaits

If you are looking for a Boston personal trainer, we can help connect you with one that is perfect for you. At VIM Fitness, our staff is experienced, patient, motivational, and ready to help you reach your goals. We offer personal training packages at a number of different price points, so there’s a package for everyone.

Please give us a call today. We can’t wait to meet you and we are excited to help you achieve your fitness dreams.