Regular exercise can improve your life. Staying active can improve your mood, your sex life, make everyday activities easier and improve your health.

Exercise | In-Home Training | Training During Pregnancy

Want to feel better, have more energy and perhaps even live longer?

1. Exercise improves your mood.
   Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
 

2. Exercise combats chronic diseases.
   Regular physical activity can help you prevent - or manage - high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
 

3. Exercise helps you manage your weight.
   This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn - and the easier it is to keep your weight under control.
 

4. Exercise boosts your energy level.
   Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system - the circulation of blood through your heart and blood vessels - work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
 

5. Exercise promotes better sleep.
   A good night's sleep can improve your concentration, productivity and mood. And you guessed it - physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.
 

6. Exercise can put the spark back into your sex life.
   Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise - especially as they get older.
 

7. Exercise can be fun!
   Find a physical activity you enjoy, and go for it.

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Benefits of Personal Training in Your Home:

1. Motivation and Companionship
   A personal trainer will make you accountable, push you further, challenge your weakness, boost your confidence and best of all make fitness fun.
 

2. Constant Focus on Proper Form
   Focusing on proper form helps avoid injury and proper form reaps greater benefits of the exercise.
 

3. Variation
    Variation keeps your body, mind and muscles guessing.  When you do the same type of exercise exclusively, your body builds certain specific strengths. By switching your activity mode, you broaden your physical abilities. It is essential to alter your program to ensure greater results.
 

4. Privacy
   Most people are more productive when they are in a comfortable environment, hence working out at home has the potential of reaping greater rewards. You can avoid intimidating gyms and feel comfortable trying new and more challenging exercises without being in the public eye. And at the end enjoy the comforts of a shower in your own bathroom.
 

5. Time
   Having a personal trainer come to your home also gives you the convenience of time. The drive to and from the gym can take valuable time from your day. Those are precious minutes that can be put to good use by moms who are running around all over the place for the family.

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Five Great Reasons to Exercise while Pregnant:
Before beginning any exercise, pregnant or otherwise, always consult your caregiver, midwife, or doctor.

1. Easier Labours.
   Dr. Clapp documented "shorter, easier labors (on average 2 hours less of labor time) with less medical intervention (24% less C-sections and 14% less usage of forceps), higher neo-natal Apgar scores and quicker recoveries" for exercising pregnant women.
 

2. Benefits the Baby.
   Babies of exercising mothers are found to have a greater blood volume, which means the baby is getting more oxygen, and can tolerate labour better. Babies tend to weigh more, and have healthier body composition (increases lean muscle mass and lower body fat). At 5 years old the same test group maintained similar body composition with their birth weight composition.
 

3. Reduce Pregnancy Discomfort.
   Regular exercise minimizes the effects of muscular and postural changes caused by pregnancy. Research has found that women who exercise during pregnancy have lower incidence of preeclampsia.
 

4. Maintain Pre-Pregnancy Fitness Level.
   Women who exercise during pregnancy are more likely to continue exercising post partum and will find with less effort and time the ability to get back to their pre-pregnancy fitness level.
 

5. Reduces Stress and Lifts your Spirits.
   Exercise helps strengthen your cardiovascular system and muscular system ensuring that you won't tire as easily while continuing with your daily activities. Exercise increases levels of serotonin (a brain chemical which has anti-depressant effects), and has shown to help women with postpartum depression.

Guidelines for Exercise During Pregnancy:

1. Start slow.
2. Always listen to your body.
3. Monitor your heart rate. (ACOG recommends keeping HR below 140)
4. Avoid exercise lying on your back during your second and third trimester.
5. Maintain good posture to protect your back.
6. Drink lots of water.
7. You should not exercise if you are bleeding or spotting, if you suspect your water has broken, or if you develop regular contractions.
8. Breathe properly and avoid holding your breath.

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