10 Most Common Gym Injuries (and How to Prevent Them)

By Jennifer Fox

Injury—the word alone is enough to strike fear into the heart of any athlete. We’re in our fitness groove, setting personal bests and seeing results, only to find ourselves suddenly sidelined by unexpected pain.

But rather than being depressed about the gym sessions we’re missing, we can take this opportunity to analyze why the injury occurred and how to make sure it doesn’t happen again.

Here are 10 of the most common workout injuries—plus crucial tips on how to prevent them.

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Get Moving This Winter! How Exercise Can Help You Stay Healthy and Fit.

By Conqueror Team

Winter can be a tough season for many of us, and it can be hard to find the motivation to keep moving and stay active. But exercise isn’t just about getting into shape; it’s about taking care of your health, both physical and mental. In this blog post, we’ll explore the benefits of exercise during the winter months and give you some ideas of how you can stay active while still staying safe.

The Benefits Of Exercise During The Winter Months

Exercise has many well-known benefits, such as improving heart health, reducing stress levels, and aiding in weight loss. But did you know that exercise can also help boost your mood during the winter months? Research shows that exercise releases endorphins which can help reduce feelings of depression and anxiety. Plus, regular physical activity is associated with lower rates of seasonal affective disorder (SAD). So if you’re feeling down or lonely during the winter months, make sure to get out there and get moving!

It’s also important to remember that even though temperatures may be cooler outside in the wintertime, our bodies are still able to burn fat more efficiently when we exercise in colder weather. So don’t let chilly temperatures stop you from getting outside for a brisk walk or jog – just make sure to bundle up first! You should also aim to stay hydrated throughout your workout as dehydration can lead to fatigue or dizziness.

Fun Ways To Keep Active This Winter

If you’re looking for ways to stay active during the cold winter months, there are plenty of fun activities that can get your heart rate pumping without having to leave the house. Consider trying one (or all!) of these enjoyable exercises:

  • A good old-fashioned game of tag in the backyard with family members or friends
  • A yoga session with an online instructor or following along with a YouTube video at home
  • A dance party using your favourite music playlist
  • An at-home strength training routine using bodyweight exercises like planks and squats
  • A virtual fitness class via Zoom or another streaming platform.

No matter what kind of exercise you choose this winter season, remember that it is an important part of staying healthy both physically and mentally. Exercise helps boost moods, strengthens muscles and bones, increases energy levels, and reduces stress levels – need we say more? Make sure to take time for yourself each day to get up and move – your body will thank you! If you’re ever feeling unmotivated this winter season, just remember why it’s so important for us all to stay active – no matter what temperature it is outside.

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Five Ways A Nursing Mom Can Lose Weight

By Conqueror Team

Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.

Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.

Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

1.      Eat healthy meals and avoid crash dieting;

2.      Keep hydrated;

3.      Easy postpartum exercises;

4.      Build up stamina;

5.      Take care of your mental health.

Eat Healthy Meals And Avoid Crash Dieting

The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.

Keep Hydrated

Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.

Easy Postpartum Exercises

Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.

Build Up Stamina

After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.

Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.

Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.

Take Care of Your Mental Health

Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.

During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:

·  Counseling;

·  Medication;

· Strong family support;

· Taking one day at a time;

· Eating a healthy diet and getting proper sleep.

Bottom Line

New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

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Why Do Most People Fail To Maintain Weight Loss Long-Term?

By Conqueror Team

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge eating and consuming all those high-calorie meals they were abstaining from while dieting.

Article Summary: In this article, you will learn the reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known  can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows:

1.      Setting Unrealistic Targets;

2.      Stress And Depression;

3.      Short-Lived Motivation;

4.      Looking For Shortcuts;

5.      Difficulty With Prioritization.

Setting Unrealistic Targets

Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit.

When you set unrealistic and non-achievable weekly or monthly targets, you will get stuck in a rut. The solution to this problem is maintaining a journal of weight loss, doing extensive research to opt for the ideal weight loss targets and going easy on yourself in case of any delays. A person should also enjoy a cheat day once a week or fortnightly.

Depression and Stress

Depression and stress are the main reason for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. The person starts self-loathing and loses all the motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods.

Short-Lived Motivation

A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation is lost. People want to fall back into old habits of binge-watching Netflix, eat chips and drink soft drinks. Losing weight requires a lot of commitment throughout the tenure.

Looking for Shortcuts

Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost.

These shortcuts are not sustainable in the long-term. A person must be willing to invest time and energy to make lifelong changes to their lifestyle if they want to lose weight and maintain it.

Difficulty with Prioritization

In today’s era, everyone is busy with their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight.

Bottom Line

Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly.

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The Best Books for Personal Trainers in 2022


Ignite the Fire: The Secrets to Building a Successful Personal Training Career — Jonathan Goodman

Ignite provides a clear road map to starting your personal training career, building your clientele, establishing your reputation, and boosting your income. This book has 1,000+ 5-star reviews and is also available in both Spanish and Chinese.

Day by Day: The Personal Trainer’s Blueprint to Achieving Ultimate Success — Kevin Mullins

Mullins, a frequent contributor to the PTDC and a master instructor and coach, shares 365 tips to help you become a better trainer, one day at a time.

Conscious Coaching: The Art & Science of Building Buy-In — Brett Bartholomew

Bartholomew is a coach’s coach, someone who’s trained so many athletes in so many sports that he’s developed universally applicable techniques and systems to communicate and build relationships with clients. The goal is to gain their trust and increase their engagement in your program.

Change Maker: Turn Your Passion for Health and Fitness into a Powerful Purpose and a Wildly Successful Career (November 2019) — John Berardi, PhD

The cofounder of Precision Nutrition (and friend of the PTDC) has achieved phenomenal success as a coach, writer, presenter, and fitness industry leader. Now Berardi wants to help young health and fitness pros make a difference with their own careers, building and expanding on their strengths to find their deeper purpose and achieve lasting success.

Secrets of Successful Program Design: A How-To Guide for Busy Fitness Professionals — Alwyn Cosgrove and Craig Rasmussen

Most clients want the same basic goals (look better, perform better, feel and move better), which means your next client’s program should be mostly ready for them before they even walk in the door. “Making something different just for the sake of being different is in fact bad programming,” Cosgrove and Rasmussen write. This comprehensive guide shows you how to create the templates and apply them to each client, based on their goal, training status, and time frame.  

Click Here To Read More https://www.theptdc.com/articles/book-list

How To Stay Active With Your Desk Job

By Tonny Wandella

Sitting at a desk for 8 hours each day is not good for your mind, body or soul. To stay fit and healthy, we need regular exercise, but that may not be easy or possible, especially if your job requires you to be seated for the better part of the day. Research has shown that a sedentary lifestyle can have negative effects on bone health and it can also lead to increased risk of type 2 diabetes and cardiovascular diseases.

If you are stuck behind your desk all day and have a routine of checking emails, going to meetings and having around 5 cups of coffee within 8 hours, the following tips can help you to stay active:

  1. Get A Standing Desk

The popularity of standing desks is increasing each day since they encourage a healthier working environment. Sitting 8 hours a day will strain your body, and that comes with various health problems. This may be challenging for those whose jobs require them to work on computers and have to spend a lot of time sitting down.

If you work such a job, you can get a new standing desk or put an extension to your existing one. The desk might seem odd at first, but you will get used to it over time. If you don’t want to invest in a new desk, you can elevate your computer or move to a spot in the office where there is a taller platform for the computer. You can also purchase an ergonomic workstation or a treadmill desk so that you can work and walk at the same time.

  1. Fidget While Working

If having a standing desk isn’t practical, you can replace your work chair with an exercise ball. Using it will stabilize your abs. Alternatively, you can take a break after a few hours and walk a few stairs or flights. Instead of emailing or sending instant messages to your co-worker, go talk to them face-to-face. This will not only keep you active but also help you to re-energize and re-focus.

  1. Stretch

Stretches can engage your abdominal muscles and open up your spine. The spine and back are the core of your entire body. If there is no mobility or flexion in the spine, your whole body will suffer. Some of the stretches you can do include:

  • Neck rotations. You can do them by slowly moving your head from side to side;
  • Crossed leg toe reach. This is done by standing up and crossing one foot over the other. Then keeping a flat spine and bending over, driving your back heel to the ground. Doorway chest stretch. To do this, stand in a doorway and bring your right arm up to shoulder height. Bend your elbow 90 degrees, then place the palm and the inside of your forearm on the doorframe. Lean into the stretch gently, open up your chest and hold it for at least 20 seconds then repeat with your left arm.
  1. Lunch Hour Mini-Workouts

You don’t have to spend the whole lunch hour working out because there are ways you can get an intense cardio in just ten minutes. It could be just a few yoga poses, some jumping jacks, or even jogging.

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Benefits of walking 40 minutes a day

By Tonny Wandella

Walking for about 40 minutes every day might help you take charge of your health. Consistently engaging in this kind of aerobic activity throughout the week has several advantages. A regular walk might be the key to better health, whether you’re seeking improved heart health, better sleep, a mood boost, weight loss, or other health advantages.

Walking to Improve Sleep

Walking 40 minutes a day not only burns calories and improves general health, but it may also result in improved sleep. Daily activity, such as walking or bicycling, can improve the quality of your overnight sleep while also increasing your alertness throughout the day, as per the National Sleep Foundation.

Walking to Lose Weight

Aerobic activity, like walking, can also help you stay fit. Walking for weight reduction is a realistic objective since it is a moderate activity that is simple to add to your daily routine. For example, instead of driving to the shop, you may add a few more steps to your walking routine by taking the stairs, parking further away, or walking. 

Click Here To Read More https://conqueror.blog/2022/06/15/benefits-of-walking-40-minutes-a-day/

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Your Mind Builds Your Body – Book Review

Mary Mikawoz

Book: “Your Mind Builds Your Body: Unlock Your Potential with Biohacking and Strength Training” Roger Snipes, Watkins Publishing, 2021.

Book Review by Mary Mikawoz

Book Available May 11, 2021

First of all, I have to start off by saying I was not the target audience of this book. It is primarily by a man for men. However, as a woman who is interested and has been interested in lifting weights for decades, I thought I would give this book a “Go!”

I had not realized I knew the author and bodybuilder, Roger Snipes, but when I saw his picture, I realized I had. I have seen him and his natural bodybuilding body featured on social media. He has a very nicely proportioned and fit body that is recognizable.

He starts off talking about his past and how he came to be interested in running, sports and being number one in all the things he pursued.

In this book, Roger talks about charting your progress to understand your potential and pretty much everything in between. He speaks a lot about visualizations such as visualizing the muscle you are going to affect with the weights you are lifting so as to get the desired effect. He talks about engaging your brain and not just your physical apparatus. 

Roger does go through some physical scientific information Basal Metabolic Rate (BMR) to various diets to intermittent fasting and also tracking macros. He reviews the main six parts of the body – legs, chest, back, core, arms, and shoulders.

He seems to use some of Wim Hof’s techniques as he uses cold treatments and does quote him in another part of the book. Roger looks as if he has been training and researching how to improve the body to the max through a variety of sources.

Overall, I give this book 3.75 out of 5 based on the sincerity of the author to help people. It is a good basic start to weight lifting and bodybuilding. I would have appreciated, nonetheless, a better series of photographs with the various movements either with dumbbells or barbells in the start and finish positions. I feel the same about needing photographs or illustrations for the machines as well. There are a few but if this book wants to stand out as an all informative book for men (or women), it needs to remember that there are new lifters and it would have been advisable to have a full range of options with the weights. They could have been black and white to save money and illustrated by animated figures as well.

Click Here To Read More https://www.linkedin.com/pulse/your-mind-builds-body-book-review-mary-mikawoz/

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Why Consistency is Important in Fitness

By Tonny Wandella

Consistent exercise is essential for accomplishing fitness goals. Making a fitness schedule will assist you in being more consistent. A dedication to a regular training routine will improve your fitness, your health, and your emotional well-being.

Committing to a fitness programme entails creating a strategy for a single exercise or a series of activities conducted consistently. It is natural for some people to become enthused about exercising and dive right in. Unless a long-term plan is in place or some consideration has gone into how the physical activity will be continued, there is typically a decline in excitement, resulting in inconsistency.

Consistent exercise is essential for your physical health. Running five kilometres one day and then avoiding exercise for the next two weeks will only make you sore. It is too taxing on the body to engage in short bursts of vigorous exercise. To achieve the best results, gradually increase your cardiovascular strength, flexibility, and strength training. Gradually increasing the intensity will give your muscles, tendons, and ligaments time to acclimate to the strains and obstacles of a workout plan.

A steady fitness routine decreases stress and improves mental health. When you exercise consistently, your body produces endorphins, which improve your mood. You’ve probably had these good feelings after completing an aerobic workout. You may also notice that when you do not exercise for several days or weeks, your energy level drops and your mood does not improve.

Maintaining a consistent exercise routine will keep you feeling refreshed both physically and psychologically. When you exercise consistently, your muscles will progressively develop, and your mind can experience less tension and greater relaxation.

When working to achieve goals, whether in or out of the gym, consistency is undoubtedly the most critical factor. Without consistency, programmes become disorganised, the body has a more difficult time responding, and building habits may be more difficult.

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5 Exercises to Reduce Knee Pain

Knee pain is one of the most common orthopedic conditions for which people seek medical treatment. It includes pain felt behind and around the knee cap, especially during activities like stair climbing, squatting, running, and walking while carrying a heavy load. Knee pain can prevent you from participating in your favorite activities and performing daily tasks. Without proper treatment, it can linger for years.

Knee pain can be caused by a variety of factors, some of which include knee stiffness, incorrect positioning of the knee cap at rest or with movement, flat feet, improper exercise form, and weakness of the muscles that control the hip and knee.

A physical therapist can work with you to address your knee pain. After an evaluation, a physical therapist will design an individualized comprehensive treatment program to address the specific factors causing your knee pain. You can contact a physical therapist directly for an evaluation.

These exercises are proven by research to reduce pain and improve your ability to participate in the activities you love.

Consult your health care provider before starting these exercises to determine if they are right for you. If you experience any symptoms such as pain, shortness of breath, or dizziness at any time, you should stop immediately. These exercises are provided for educational information only. 

1. Clamshells

Lay on your side and support your neck using a pillow or a towel roll. Bend your knees toward your chest, keeping your back straight and your feet aligned with your body. Keep your feet together, lift your top knee toward the ceiling. Keep your hips straight, not allowing yourself to roll forward when you lift your leg. Pause briefly, then slowly lower your knee back down to the start position. Do 10 repetitions of this exercise on each leg, 3 sets once per day. Perform this exercise 2-3 days per week. 

Optional: Place your back against a wall to keep your body aligned and to prevent from rolling forward.

2. Bridging

Lay on your back and bend your knees so your feet are flat. Support your head with a pillow or towel roll. Keep your knees, feet, and hips in line with each other. Lay your arms by your side, keeping them relaxed. Tighten the muscles of your buttocks and lift your hips toward the ceiling. Only raise your hips as high as you can without causing back pain or too much pressure. Pause, then slowly lower your hips down to the start position. Do 10 repetitions of this exercise, 3 sets once per day. Perform this exercise 2-3 days per week.

3. Hip Abduction

Lay on your side and bend your bottom knee to give you better balance. Support your head with a pillow or towel roll. Straighten the top knee by tightening the muscles on the top of your thigh. Flex your foot so your toes face forward, lift your leg toward the ceiling, lifting no higher than the line of your body. Pause, then slowly lower your leg back down to the start position. Do 10 repetitions of this exercise on each leg, 3 sets once per day. Perform this exercise 2-3 days per week.

Click Here to Read More https://www.choosept.com/health-tips/Five-exercises-reduce-knee-pain

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