Barefoot Tiger Blog

Choosing the Best Personal Trainer for Your Needs: Part 3

Thursday, April 17, 2014

 

Part 3 of a 3-part series:

We know how important it is to choose the right personal trainer. You'll be spending a LOT of time together and it's a big investment. 

In Parts 1 & 2, we explored the first important traits to look for in a trainer:

* Certifications.
* A strong knowledge of anatomy.

* Ability to listen to you and understand your goals.
* Willingness to work with you on your goals, not theirs.
* Flexibility
.
* Encouraging and willing to help you feel successful.

* 100% focused on you, 100% of the time you're with them.
* They genuinely care.
* Can tell you why they are choosing a particular exercise, and what the goal is.

Which all leads to:

1. They teach you strategies rather than making you dependent on them. One of your personal trainer's goals should be to help you discover how your body works, what strategies to use to keep injuries at bay, and teach you how to exercise efficiently and safely for your body / conditions / injuries. Which also leads us to...

2. Learning new techniques and being interested in learning more is one of their top priorities. Your personal trainer should be learning all the time. Research and trends change constantly in the health and wellness industry, so it's very important that your trainer stay on top of them and always be curious...so they can teach you more too!

3. They are ok with saying "I don't know, I will find out" Nobody knows everything. A great trainer should be willing to admit when they don't know something, and have the interest to look it up and learn the things they may not know.  

4. Using proper form and your safety are top priorities. Sure, there are people out there who love to be screamed at and tortured in the gym. But most of us are not into the yelling and hardest-workout-ever techniques, and for the majority of us, it's just not safe. A great trainer will help you correct imbalances in your functional movements, give you exercises that are beneficial for your body, and take your individual concerns and injuries into consideration.

5. Last but not least, they know their scope of practice and refer you to a medical professional or another practitioner when necessary. Ideally your trainer is part of a team of practitioners, both fitness and medical, whom s/he can refer you to if you have pain or an issue that pops up. Be it a physical therapist, medical physician, massage therapist or acupuncturist, your trainer should be confident enough in their abilities (and aware of their scope) to know when to refer to another professional. This will also help you heal faster, so you can get back to working out sooner rather than later!

 
Barefoot Tiger is in New York & Los Angeles! Choose from Personal Training, Pilates, Yoga, Massage Therapy & Nutrition in your home, at the office, on set or in the Park!

Choosing the Best Personal Trainer for Your Needs: Part 2

Thursday, April 10, 2014

 

Part 2 of a 3-part series:

We know how important it is to choose the right personal trainer. You'll be spending a LOT of time together and it's a big investment. 

In Part 1 we explored the first important traits to look for in a trainer:

* Certifications.
* A strong knowledge of anatomy.

* Ability to listen to you and understand your goals.
* Willingness to work with you on your goals, not theirs. 

And to continue:

1. They are flexible. Say you had a bad night's sleep last night because your dog kept you up all night, or your back feels a little 'tweaky.' A great trainer can switch things up at the last minute if you need them to and tailor the session to meet you at your energy level and ability that day.

2. They are encouraging and help you feel successful. Your personal trainer should be your biggest cheerleader. Even if you have some setbacks toward your goals, they are always encouraging and right there with you to keep you motivated. A great personal trainer will also choose exercises that fit your level of ability, so you always feel successful.

3. They are 100% focused on you, 100% of the time you're with them. A great personal trainer is completely focused on you during your session. Their cell phones should be nowhere in sight and you should feel like the only person in the room when you're working together. If their focus is elsewhere, how can they keep you safe?

4. They genuinely care. You know that comforting feeling you get when you spend time with someone you really like? That's a great way to feel about your personal trainer and a good trainer will go to great lengths to help you feel well cared-for.

5. They can tell you why they are choosing a particular exercise, and what the goal is. Your personal trainer should be able to communicate the purpose behind a specific exercise. S/he should be able to tell you which muscles  working to help you feel it in the right places, and help you understand what you're trying to accomplish with the exercise. Which leads to:

Part 3...coming soon!
 
Barefoot Tiger is in New York & Los Angeles! Choose from Personal Training, Pilates, Yoga, Massage Therapy & Nutrition in your home, at the office, on set or in the Park!

Homemade Hemp & Chia Seed Quinoa Granola

Monday, April 07, 2014

  

Who knew raw quinoa could be so delicious in granola?!

After an unsuccessful quest to find a high-protein, nut-free granola on the shelves in the grocery store, I decided to make my own. I didn't realize it would be crazy delicious, super easy to make, and much cheaper than buying the pre-made stuff in the store. Not to mention that you can tailor the ingredients to fit your own tastebuds. I'll definitely be making this a LOT!

I was inspired by this recipeQuinoa Granola

Ingredients:

2 cups whole rolled oats
1 cup raw, uncooked quinoa
1/2 cup shelled hempseeds
1/4 cup chia seeds
1/4 cup sesame seeds
1/4 cup whole flax seeds
1/2 cup maple syrup
1/4 cup coconut oil, melted
2 tbsp cinnamon
1/2 cup raisins
1/2 cup dried cranberries

Directions:

Preheat oven to 225 degrees.

In a large bowl, combine dry ingredients: oats, quinoa, hempseeds, chia seeds, sesame seeds and flax seeds. Stir to combine and mix well.

Warm and melt the coconut oil together, being careful not to cook or boil it. Add wet mixture to dry ingredients and mix thoroughly.

Add cinnamon, raisins and cranberries and mix well.

Cover a large baking sheet with parchment paper, then spread the granola mixture out over the baking sheet. Cook for 60 minutes, stirring occasionally to make sure everything cooks evenly.

Once cooked, remove from the oven and cool. Once cooled off, break the granola into bits and keep in an airtight container. It will last for up to a week, if it's not eaten before then!

 

Choosing the Best Personal Trainer for Your Needs: Part 1

Thursday, April 03, 2014

 

Part 1 of a 3-part series:

We know how important it is to choose the right personal trainer. You'll be spending a LOT of time together and it's a big investment. 

personal trainers new york citySo how exactly do you choose the right trainer who will motivate and support you? Here are a few tips and some questions to ask:

1. They are certified. Of course, this is number one. The major certifying bodies for Personal Trainers are ACSM (American College of Sport Medicine), NASM (National Academy of Sports Medicine), ACE (American Council on Exercise), NSCA (National Strength & Conditioning Association). A certified trainer will have the minimum requirements to make sure you are working safely, and...

2. They should have a strong knowledge of anatomy. You might think this goes without saying, but unfortunately many certifications don't require that a trainer know more than just where the major muscles are. This can be a major problem because we use ALL of our muscles when we're working out, and if someone doesn't know how they all work together (and what happens if they don't), it can be a recipe for disaster. Strong anatomy knowledge = a stronger you!

3. They listen to you and understand your goals. This should actually take the #1 spot. A trainer who listens to what you need (and really takes the time to hear you) will be able to connect with what your goals are, and help you get there! A great question - if they don't do this already: "Could you repeat my goal back to me so I know you understand?"

4. They work with you on your goals, not theirs. A great personal trainer should ask you how you're feeling each and every time you work out, and then - keeping your overall goals in mind - base the workout on your answer...not on what they have planned for that day. Which brings us to:

Part 2...coming soon!

 
Barefoot Tiger is in New York & Los Angeles! Choose from Personal Training, Pilates, Yoga, Massage Therapy & Nutrition in your home, at the office, on set or in the Park!

LiveWell: Beware of the Killer Girl Scout Cookies

Friday, March 14, 2014

Yesterday, I chimed in on a friend's Facebook post when she asked to be talked off the 'eating an entire sleeve of thin mints' ledge. And she's right, opening a sleeve is like diet suicide. They are SO addictive!

So, I was interested. Exactly how many calories are in a sleeve of Thin Mint girl scout cookies? 

1,120 to be exact.

To burn off that many calories, you would have to:
run for 2 hours on the treadmill at a 6.0 speed.
or
ride a bike (very vigorously) for 1 hour & 45 min.
or
Do jumping jacks for 2 hours & 15 minutes.

Yep, it takes that much. Are the cookies really that good? Hmm..

I posted this little tidbit on her Facebook feed, and do you know what my friend ended up doing? She left the sleeve of cookies unopened, and went to the gym instead! How cool is that?

We want to know, what are some of your tactics when you're 'on the ledge'?

** Photo image © Sierpniowka | Dreamstime Stock Photos & Stock Free Images



Barefoot Tiger is in New York & Los Angeles! Choose from Personal Training, Pilates, Yoga, Massage Therapy & Nutrition in your home, at our studio, or in Group Classes 

 

LiveWell: Make the Most of Today

Monday, February 24, 2014


We all share the same 86,400.

What are you doing to make the most of today?

EatWell: If You're Cutting Back Sugar, Is Fruit OK?

Friday, February 14, 2014


 

We all know it's good to cut back on sugar, but the question always comes up - "What about fruit?"

The good news is, fruit can stay! But there are some fruits that are lower in sugar than others...and some that are very very high in sugar. We break it down for you.

Low in Sugar (all raw, unsweetened):

  • Raspberries
  • Blackberries
  • Strawberries
  • Avocados (yep they are a fruit!)
  • Papayas
  • Apples
  • Pears
  • Blueberries
  • Watermelon

High in Sugar:

  • Pineapple
  • Plums
  • Mangos
  • Bananas
  • Tangarines
  • Oranges
  • Any dried fruit (of any kind! The sugars are concentrated.)
  • Juice of any kind

This doesn't mean that you can't eat the fruit on the 'high in sugar' department, but this is a good list to follow for choosing a sweet snack if you're cutting back. Which we could all do once in a while.

What are your favorite ways to enjoy the fruits on the 'low in sugar' list?

EatWell: What Those Little Stickers on Produce Tell You (Hint: It's a LOT)

Thursday, January 09, 2014

 

Conventional, organic, genetically modified...It's hard to know what type of fruits and veggies we're eating, and most of the time they are not even labeled in bins at the store. Or they are in the wrong bins all together.

But those annoying-to-take-off little stickers on fresh produce actually tell you a lot.

Did you know:

  • Stickers starting with the number 3 or 4 are conventionally grown produce.
  • Stickers starting with the number 9 are organic.
  • Stickers starting with the number 8 are genetically modified (this is a new one!)

Now you can come home from the store with the produce you intended!

Want to know more about organic vs. conventional? Stay tuned for an upcoming blog post.

EatWell: Finding Real Food in the Supermarket

Friday, December 13, 2013



Ever wonder if your food is real?

If you have no idea what's in your food, take some of Marion Nestle’s tips to navigate the supermarket aisles.

Don't eat food with:

  • More than five ingredients
  • An ingredient you can’t pronounce
  • Anything artificial
  • A health claim on the front – these are always about marketing, not health
  • A cartoon on the package

Here's a pretty funny flow chart to help you out.  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

(Flowchart created by Daria Pino at summertomato.com)

Barefoot Tiger is in New York & Los Angeles! Choose from Personal Training, Pilates, Yoga, Massage Therapy & Nutrition in your home, at our studio, or in Group Classes 

Stirring Up Pesky Nut Butters

Wednesday, November 13, 2013

For years I've dreaded opening a new jar of peanut / almond / cashew butter. And we all know Skippy is just not an option (email me if you don't know why and I'll tell you...) Obviously there are worse things in life, but stirring the oil back into a natural nut butter is a total pain!!

Until now!

This trick is so simple you'll kick yourself for not trying it earlier.

When you get a new jar of nut butter, turn it upside down on the kitchen counter and leave it overnight. Gravity naturally mixes everything together and the next morning - voila! - you can open the jar and stir the butter much more easily. Store it in the fridge after mixing to keep it from separating.

Ta Da! Simple right?

What are your tricks for making things easier in the kitchen?

Praise From Our Clients…

"I have been so pleased with your influence on my health, my physique and my life. I am so grateful for your hard work and focus and positive spirit which all combined to help me achieve the goal I set for myself. You have been so supportive and encouraging and the cliche is true: I couldn’t have done it without you. Thank you very, very much."

- Liz P. | Sr. VP of Advertising, Ralph Lauren, New York City

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