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Understanding the Link Between Mental and Physical Health

There is a direct connection between the mind and the body. Your mental, emotional, and physical health all support or limit the health of one another. No one aspect of a person’s health exists within a vacuum.

The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”

To more directly connect the dots, the Canadian Mental Health Association states that this connection is most clearly displayed in the relationship between chronic physical conditions and mental health.

Nowhere is the relationship between mental and physical health more evident than in the area of chronic conditions. The associations between mental and physical health are:

  1. Poor mental health is a risk factor for chronic physical conditions.
  2. People with serious mental health conditions are at high risk of experiencing chronic physical conditions.
  3. People with chronic physical conditions are at risk of developing poor mental health.

The United Kingdom’s Mental Health Organization has stated similar with “poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions.”

Connecting the Dots

The connection has a general consensus across the board that mental health affects physical health, and physical health affects mental health.

They “why” to this isn’t something that can be answered easily simply because of how many small functions our bodies take care of that directly or indirectly impacts the brain. Depending on how strong these different bodily systems are, they can provide different levels of support for the brain.

For instance, HDC (high density cholesterol), in addition to lowering your risk for heart disease and stroke is responsible for lubricating your skin, synthesize vitamin D, and creating several essential hormones the body needs.

To put that in context, people who suffer from SAD (seasonal affective disorder) produce less vitamin D. Vitamin D supplements and sun lamps which prompt vitamin D synthesis are two popular and effective ways to address this type of depression. A balanced level of cholesterol enables the body to naturally produce vitamin D.

While this is certainly not a cure all for everyone, the connection is direct. To a certain degree mental and emotional conditions that arise from an imbalance of or a lack of certain hormones can be corrected through the balancing of those hormones via reaching a more balanced level of cholesterol. This is achieved through the combination of a balanced diet and exercise.

Note, however, that if you do suffer from any form of hormonal imbalance, speak to your doctor. Improving your physical health, if done correctly, certainly can help with building up your mental and emotional health, but again, it is not a cure all and a professional diagnosis is always better than a personal hunch at what may be causing the situation.

What To Do

You don’t have to become a professional powerlifter or go run a marathon to reap these benefits. A 2006 study from the National Institution for Biotechnology outlined that

Health benefits from regular exercise that should be emphasized and reinforced by every mental health professional to their patients include the following:

  1. Improved sleep
  2. Increased interest in sex
  3. Better endurance
  4. Stress relief
  5. Improvement in mood
  6. Increased energy and stamina
  7. Reduced tiredness that can increase mental alertness
  8. Weight reduction
  9. Reduced cholesterol and improved cardiovascular fitness

The work for an average person to enjoy these benefits? Thirty minutes of moderate exercise three times a week. Nothing more than a brisk walk. In fact, that 30 minute brisk walk can be broken up into three ten minute walks.

The body was made to move, and the brain being just another part of the same larger physiological system as the heart, lungs, stomach, and every fibre of muscle and sinew in the body, directly benefits when the systems supporting it are happy.

CategoriesBlog Live Fit. Nourish.

Understanding Protein

Continuing with our nutrition discussion, it’s time to get into proteins. In November we discussed macronutrients in a broader sense, and explained  how to maintain a healthy balance. Just last December we took the microscope to carbohydrates to explore their function in the body, and why they are so essential to your health.

Today, we’ll take an in depth look at protein, what it is, and why you need it.

As stated in the last article, save for a few medical conditions that create inconsistency in how nutrients are digested and absorbed, the body can be predicted. It is not a mysterious black box that operates at random, but a fine tuned machine that responds to change accordingly. Understanding how it responds to change is more formulaic than guesswork, and this is a powerful tool to use to achieve any health and/or fitness related goals.

Protein’s Role

Proteins are large, complex molecules that play many critical roles in the body.” Most of the work performed inside your cells is performed by proteins, and they are needed for the regulation, function, and structure of all of your body’s organs and tissues.

Each individual protein is composed of hundreds — or sometimes thousands — of much smaller units called amino acids which chain together. There are 20 types of amino acids. Eleven of those amino acids are produced in the body itself, and the remaining 9 are gained through our diet.

The 9 amino acids gained through our diet are called “essential amino acids”. Being able to recall this from memory is useful for nutritionists and top level athletes looking to micromanage their diet to get the best performance out of their body, but for anyone with athletic or health goals that aren’t quite at the professional level, there’s little need to memorize all of these.

The specific jobs that protein performs include:

  • Providing nitrogen, which is essential for building and maintaining all body tissues, muscles, skin, blood, hair, nails, and internal organs such as the brain and heart
  • Formation of hormones, including those essential for growth, metabolism, and sexual development
  • Regulating the body’s water balance and acidic/alkaline balance
  • Building enzymes responsible for basic life functions
  • Building antibodies that fight diseases and other foreign bodies you are exposed to

How Much Protein Should You Eat?

1 gram of protein = 4 calories.

The American College of Sports Medicine states that an average diet should consist of 12% protein. There are a number of different ways to establish what a healthy range is, but one of the most simple is the RDA.

RDA = Recommended Daily Amount

The RDA states that .8 grams of protein should be consumed for every 2 lbs of body weight.

This number works for the majority of people, but must be taken with a grain of salt, because this number works for the “average” healthy individual. It has the same pitfall as a body mass index (BMI) measurement. It accounts just for weight that is higher than normal, but doesn’t leave room to account for someone having more muscle than the average person. So if someone is either overweight in terms of having excess body fat, or they have more muscle than the average person, the number given will be inaccurate and all calculations based off of that number will be incorrect.

There are a number of calculators out there that while they are not perfect, they give a much more educated guess than you would receive looking strictly at the RDA. Lucky for us, the formulas provided and used here provide citations to the case studies they are derived from. No room for pseudo-science here.

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Understanding Carbohydrates

If every aspect of health and fitness is a tool ot be used then it’s just a matter of which tools are most important and cover the most bases to establish what you put priority on when starting out. Implementing and practicing baby steps are the best way to go, and the steps that cover the most ground should always be the first taken.

The body is not a mysterious black box, that is, there is a rhyme and reason for how it works, and saving certain medical conditions we can predict how it will react to certain conditions and stimuli. For understanding our metabolism that means understanding what we put into it and the role each of the three macronutrients plays in fueling our body’s.

A Carb’s Role

Carbon (carb) + Water (hydrate) = carbohydrate. As far as exactly “what” a carbohydrate is, that’s it. What it does for you and why it is so important is a bit more complicated.

The importance of carbohydrates cannot be understated. They serve as the main source of energy for muscular exertion and all bodily functions. They are responsible for allowing the digestion and utilization of other foods (fats and proteins), provide the immediate caloric energy for heating the body, and can be broken down into glucose and other free sugars that are essential for fueling the brain, nervous system, muscles, and other body tissues.

Carbohydrates are the main fuel source in the human diet. They are broken down into two groups; simple and complex.

Simple carbohydrates, also called “simple sugars” are found mainly in sweets. This includes fruit juice, syrup, molasses, honey, and processed foods like cookies, cereals, and white bread.

Complex Carbohydrates are found in unprocessed, whole foods. This includes rice, potatoes, corn, and most vegetables.

Neither one is necessarily bad for you, but in general for most people it would make for a happier heart to generally lean towards complex carbs over simple carbs.

Carbohydrates are also necessary for breaking down fat in the liver. While we will talk about the function and importance of fat in a diet in another article, having fat effectively broken down and processed is a must for a healthy nervous system.

Glucose and Glycogen

To understand how to manage carb intake understand why you feel hungry after a bagel or doughnut but not after bowl of oatmeal with the same number of calories needs understanding glucose, glycogen, and the glycemic index.

Glucose is what carbohydrates are broken down into so that they can be used. While carbs are responsible for muscular exertion, bodily functions, digestions, etc, it is only once broken down into this form that they can be used for those jobs.

Compare it to gas for car. While you put gas in your car to create energy to move, it’s not the gas itself that moves the car, but the energy that the gas creates when processed in the engine.

Glycogen is what your body puts into reserve for use later when there is extra glucose in your bloodstream. When you have excess glucose in your bloodstream you release insulin which chains together (polymerizes) the individual glucose molecules into glycogen. This process is called gluconeogenesis (glycogen + genesis/creation). The excess glucose now chained together as glycogen is stored inside of your fat cells for later use.

Glycemic Index

If you’re thinking ahead, you’ve probably realized the problem the above information presents. If you need a constant influx of carbohydrates for energy, can only eat at certain times during the day, but you have a limit on how much glucose can be stored in your blood, then how do you last the day?

If you’re asking that, you’re not alone. Anyone who struggles with being hungry throughout the day even when eating enough calories has the same difficulty. The trick to managing your hunger, so that you’re not hungry, but also not needing to eat every hour, is to understand the glycemic index.

Some carbohydrates digest and become glucose more quickly than others. Honey, for instance, is near the very top of the glycemic index chart, and is as close to instant glucose as you can get. Steel cut oatmeal on the other hand has a very low glycemic index rating. What that means is that it is much more slowly digested. That slow digestion provides a slow but constant release of glucose into your bloodstream so you always have energy available.

Being hungry does not mean your stomach is empty. Being hungry means that you have low blood sugar, that you do not have enough glucose readily available.

Put two and two together, and adding a low glycemic index food to every meal will keep you fuller much longer.

You can look over the glycemic index for yourself, here. While it’s not a complete list, it is extremely comprehensive.

So whether your goal is to lose weight, or just not be as hungry waiting for lunch at work – you can just replace the daily white bagel with a glycemic index of 103 with some banana bread with a glycemic index of 47.

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Balancing your Macronutrients

As with anything fitness related, balancing your macronutrients is another tool to put into the box that you use to help accomplish your goals.

If you are going to balance your macro nutrient intake, you first need to know what macronutrients are. The term ‘Macronutrient’ refers to “any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and the macro minerals.”

Minerals, protein, fat, and carbohydrates. We’ll focus on those last three.

The Numbers

There are two major organizations referred to for the recommended nutrional balances. Those are the American College of Sports Medicine (ACSM) and the Institute of Medicine, now referred to as the National Academy of Medicine (NASEM).

The recommended intake for the three macronutrients we are discussing, according to these two institutions, are:

  • Carbohydrates
    • ACSM: 58% of the body’s total caloric intake
    • NASEM: 45-65% of the body’s total caloric intake
  • Fats (lipids)
    • ACSM: 20-30%
    • NASEM: 20-35%
  • Proteins
    • ACSM: 12%
    • NASEM: 12-35%

The range available for each macronutrient as listed by NASEM is a reflection of how your body needs different amounts of different nutrients based on your lifestyle and the amount of stress you place upon your body. For instance, while we all need fat in our diets, athletes playing for the Seahawks will need a diet focused more on proteins to maintain and build muscle, and carbohydrates for energy and for processing that protein.

Carbohydrates

These are the primary sources of energy in the human diet. They are broken down into simple carbohydrates and complex carbohydrates. The simple carbs are more easily, and more quickly, broken down into the glucose that you find in your bloodstream that is used as energy. This is reflected in stating that they have a high GI (glycemic index) value. This includes foods like honey, candy, and other sweets.

Carbohydrates are often given a bad reputation as simply being excessive calories. This is incorrect, though, for a reason we’ve already lightly touched. Neither of the other macronutrients can be broken down to utilized without the presence of carbohydrates in the liver. The fact that liver can only hold between 200-500 grams of carbohydrates at any given times means that there needs to be a regular influx of carbohydrates to continue to be able to process anything else that is eaten.

One gram of carbohydrates is equal to 4 calories.

Fats

First interesting fact about fats: there are 3,500 calories in one pound of fat.

Don’t think to burn all of that away immediately, though. You need fat to survive. Not only does fat act as an energy source, but it is essential for carrying the fat soluble vitamins A, D, E, and K throughout the body. Fat is also responsible for making calcium available to the body. This is because fat helps the body to absorb vitamin D, which is essential for calcium absorption. Also, polyunsaturated fatty acids must be eaten in a healthy diet as they are essential to hormone production, are necessary components of cell membranes, even help reduce bad cholesterol levels in your blood, lowering your risk of strokes and heart disease.

Cholesterol is a type of fat, too, and it’s one you want. There are good and bad types of cholesterol, but in general it is key to know that it is essential for good health. This is because it is used in composing most body tissues, especially those of the liver, blood, brain, and nervous system. It is needed even for developing sex and adrenal hormones.

One gram of fat is equal to 9 calories.

Proteins

Protein is the most plentiful substance found in the human body next to water. It is composed of 20 different amino acids that the body needs, 9 of which must be consumed in the diet to obtain. While protein is most commonly associated with muscle, it is a major building material for the heart, brain, internal organs, skin, hair, nails, and even the blood. It is essential for forming hormones and regulating body functions. It is even active in making sure that the blood does not become either too acidic or too alkaline.

One gram of protein is equal to 4 calories.

With that you have a basic enough layout to understand the need for each of these macronutrients in your body, and the numbers to do the math to begin crossing the T’s and dotting the eyes to your own dietary requirements. Let’s kick the later off with an example for you to use.

Remember,

1 gram Fat = 9 Calories

1 gram Carb = 4 Calories

1 gram Protein = 4 Calories

If you have a 2,000 calorie a day diet and are aiming for a diet consisting of 20% fat, 35% protein, and 45% carbohydrates, that will look like this:

Fat = 400 calories from 44.4 grams.

Carbs = 900 calories from 225 grams.

Protein = 700 calories from 175 grams.

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Establishing Your Target Heart Rate

If you walk into any commercial gym you’re likely to come across a field of treadmills, ellipticals, and stationary bikes. They have their use and are great tools if you have established your goals and understand how to reach them, but there are a few tools you need in your belt to actually make these tools useful to you so that you see results for all of your work.

Why not just embrace the “go as hard as you can and be a boss” mentality? Because there is a fine line to walk between pushing as far as your body can handle and pushing too far – not only hurting yourself right then and there – but over training to cause your body to break down and you have to deal with a slough of nasty side effects, such as:

  • Unhealthy weight loss
  • Decreased appetite
  • Insomnia
  • Depression
  • Loss of motivation
  • Irritability
  • Increased susceptibility to infections
  • Elevated resting heart rate
  • Increased risk and occurrence of injuries
  • Persistent muscle soreness

If you know where this line is, though, you can steadily improve your performance for the distances you can run and the time that you can run for. While that’s not the focus here, the same applies to weight training – you wouldn’t want to hit your heaviest lifts every day without giving your body time to rest. There’s an art to the process as much as there is to learning to play an instrument. To understand the nuances of the process is to steadily set personal records every few weeks as you continue to improve towards your goals.

No one wants to deal with the above symptoms, but if you just keep it slow and easy you’ll have no results for your hard work. Your body needs stress to adapt and make noticeable changes in health and/or appearance. If you don’t put in enough effort, you may as well be watching Simpsons reruns – for all the hours spent, nothing will ever come of it. Using guesswork to figure out your target heart rate is about as effective as using tarot cards to determine if you need your umbrella tomorrow.

The best range in which to work for both safety and effectiveness is called your target heart rate (THR).

How to Find Your THR

Enter the Karvonen formula:

Target Heart Rate = ((max heart rate – resting HR) x %intensity) + resting HR

Let’s break that down into English.

  • Maximum Heart Rate (MHR)
    • While not perfect, the simplest and most reliable way to establish your MHR is to subtract your age from 220. So, if you are 30 years old you would subtract 220 – 30 for an MHR of 190 beats per minute (BPM).
  • Resting Heart Rate (RHR)
    • There is both the precise way to find this, and the convenient way to find this. The precise way, as prescribed by the NCCPT for all of its trainers is to find your heart rate immediately upon waking up, while still laying down in bed. Do this for three mornings in a row and average them together for your RHR.
    • The convenient way, which is still useful if you need the number immediately, is to take your heart rate while sitting, having already been sitting still for about 5 minutes. It won’t be as accurate, but it is still close enough to use in a pinch.
  • % Intensity
    • This refers directly to your training intensity level. Depending on your goal you will be aiming for 50-85%. The lower end of this is for weight loss, and the upper extreme is for cardiovascular conditioning. Right in the middle is the typical goal for a healthy adult looking to lose weight, putting you at an intensity level of 60-70%. If you don’t hit at least 50%, though, you won’t accomplish much.

Let’s Do the Math

Let’s plug the numbers in using my own information:
RHR = 72

MHR = 192

%Intensity = 75%

Target Heart Rate = ((max heart rate – resting HR) x %intensity) + resting HR

Target Heart Rate = ((192 – 72) x 75%) + 72

This comes out to a target heart rate of 162 beats per minute for me personally aiming for 75% training intensity.

Keep in mind when using this yourself that the optimal intensity level for fat oxidation, that is, burning fat for energy, lies between 60.2 and 80% intensity level/MHR.

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Fremont Location Now Open

Flow Fitness has opened its second location in downtown Fremont. Located at 710 N. 34th Street, our new 13,000 square-foot club is unlike any other fitness facility in Seattle and offer members the ultimate fitness experience.

We’ve seen the trend in fitness, people have grown tired of the traditional gym and want better results and a higher-level fitness experience. Boutique studios, CrossFit gyms and training gyms are on the rise. We also know that the cost for these niche fitness experiences may not be feasible or sustainable for many. At Flow Fitness Fremont, you have access to several high-quality fitness programs plus a self-service gym at one place, for one great price.

Our Fremont location features:

Barre: In our dedicated studio, Flow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. Our classes use a combination of large and small movements to keep your heart rate up and target specific muscle groups.

Cycling: Our music inspired classes incorporate the latest Schwinn technology to give you the feel of an authentic ride with performance metrics to continually challenge yourself. Our stadium-style cycle studio has a state of the art sound and light system which provides the energy and motivation to keep you coming back for more. We also provide cycle shoes to keep your experience authentic.

Strength and Conditioning Gym: Our nearly 3,000 square foot gym is focused around functional training and is unlike most commercial gyms. If you’re frustrated with your current gym or not getting the results you want, this is the gym for you.

Team Training: Flow Fitness coaches lead programs designed to increase conditioning and muscular endurance through the use of multi-joint/ multi-plane functional movements. Each session starts with a complete mobility and muscle activation routine. The remainder of the session consists of a series of timed training “blocks “ using kettlebells, dumbbells, TRX-Trainers, slam balls, battle ropes, sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. Team Training workouts change on a monthly basis to ensure mastery of each movement and allow participants to create progression. Our 1300 square feet of dedicated space ensures that each TEAM has room to move and the training toys to match!

Training: In addition to Team Training, we offer small group and personal training programs which make high-level training accessible for all levels and budget. Our certified trainers  give you the knowledge, support and motivation to reach a new level of fitness.

Yoga: Escape the chaos of everyday life and connect to your breath, your body and your life in our beautiful yoga studio. Flow’s yoga program is dedicated to creating a supportive space in which yoga practitioners of all levels can learn and grow. Flow Yoga classes include mindful, intelligent teaching and sequencing with highly trained teachers from a blend of yoga traditions. We offer a comprehensive program that consists of classes appropriate for beginners through seasoned practitioners, including restorative, yin, power flow, slow & steady and more. We also offer workshops to encourage you to deepen your practice.

Locker rooms: We offer premium locker rooms featuring Keyless locks, showers, towel service and full amenities.

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Best Foods to Eat Before a Workout

Some people are under the impression that working out on an empty stomach is the ideal situation. These people couldn’t be more wrong! You could end up with low blood sugar, which can destroy your workout motivation and undermine your progress. That’s like trying to take your car for a cruise when the fuel indicator is pointing to “empty.” The right foods can give you all the energy you need for a top-notch workout and help your body move into ideal fat-burning, muscle-building mode.

Plan to eat about an hour before your workout. With the right fuel, you’ll be ready to give your workout routine everything you have. The right fuels for an upcoming workout are complex carbohydrates and plenty of protein. Here are a few great ideas for ideal snacks.

Oats. This humble, often overlooked grain is full of fiber, which helps give you an enduring energy boost over a period of time. They’re also full of B vitamins, which help your body turn those carbs into workout energy. A cup or so before exercising will keep you going harder, longer. Prepare them the night before by soaking them in almond milk or cook them on the stove. Add a little fruit while you’re at it!

Whole Grain Bread. If you don’t have time to cook oats, grab a slice of whole grain bread for a similar effect. Remember the critical difference between whole wheat bread and whole grain. You want whole grains, which have complex carbs and plenty of fiber. Be mindful of what you put on it. Sliced turkey or hard-boiled eggs will give you the protein you need. Natural, no-sugar added jam or honey can provide a quick burst of energy until the carbs in the bread get broken down.

Bananas. Some people compare bananas to energy bars. They’re portable, individually wrapped and full of nutrients that can take your workout to the next level. Bananas have plenty of easily digested carbohydrates, as well as potassium, a critical electrolyte for nerve and muscle function. Bananas are particularly ideal for those who work out first thing in the morning. Combine it with high quality protein for a perfect start to your day.

Fruit and yogurt. Yogurt is high in protein, typically low in fat and loaded with digestive-tract enabling probiotics. You can fuel up for your exercise routine while also keeping your gut healthy and happy. That, in turn, can help improve your mental clarity and focus, as gut bacteria is linked with improved mental healthy and well-being. The fruit will provide a range of vitamins or minerals, as well as carbohydrates for immediate exercise energy.

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Back to School Fitness: How to Avoid the “Freshman 15”

So, you’re starting college? Congratulations! The beginning of college is an exciting time, filled with hopes, dreams…and stress! You may have heard of a phenomenon called the “freshman 15.” This refers to the possible weight gain that can occur during the first year of college due to numerous factors. Let’s think of some ways to avoid this.

1. Let’s Talk Breakfast.

The Dairy Council of California states that if you skip breakfast on a regular basis, you are more likely to gain weight. Seems counterintuitive, doesn’t it? Breakfast gets your metabolism going!

You might want to start off your day with a couple of hard-boiled eggs and spinach. A healthy breakfast can provide you with the necessary fuel to focus and concentrate on your classes throughout the day.

2. Let’s PARTY

You have your freedom. You’ve been wanting this for a long time. It’s time to let loose! But be careful with the booze. Alcohol can really pack on the pounds when consumed in large quantities

Here are two tips for mitigating the caloric effects of alcohol:

Drink a glass of water after each glass of alcohol.

Eat a good meal before you head to the bar.

3. Run for Your Life

Make time in your schedule to do the type of exercise that you enjoy! If you don’t like to run, don’t tell yourself that you will run every morning because you will quickly lose motivation. However, try to do some cardiovascular exercise each day. Walk to class instead of taking the bus. It’s good for your health, and you will be more alert during class.

4. Sleep Your Way to Success?

More and more studies are being done on the quality of sleep and how that affects your performance. Everybody has different sleep needs in terms of the average amount of sleep per night, but there is some agreement on how to get quality sleep.

If possible, make sure your bedroom gets as little light as possible while you sleep. Pitch black would be best. Also, try to reduce or eliminate the amount of noise. Sleeping fewer hours, but without interruption, may be just as good, or better, than sleeping longer with noise in your environment.

5. Take 20

Did you know that it takes around 20 minutes for your brain to understand that you’re full? There is a slight delay while you are eating in understanding how much food you have consumed. This is empowering information because if you eat slowly over a period of 20 minutes you can prevent overeating. Take your time, enjoy your food and help your digestion at the same time.

6. Watch Out for the Soda

Many students reach for a soda (or two or three) while they are studying to give them that extra caffeine and sugar boost. Over time, that’s a staggering number of calories. One possible solution is to shift your schedule slightly. For example, if you went to bed at 1 a.m. instead of 3 a.m. you may not need the caffeine or sugar that soda provides and you might also sleep better!

There are many challenges and stresses in starting your college career. However, the “freshman 15” need not be one of them. The above tips might help you to lead a more relaxed, healthy approach to this exciting time in your life. Good luck out there!

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Join the Team

This fall, Flow Fitness is opening its second location in downtown Fremont. This new, 13,000 square-foot club will be unlike any other fitness facility in Seattle, offering members the ultimate fitness experience.  

We’ve seen the trend at our location in South Lake Union; the growth of boutique studios, Crossfit, and training gyms. We know that people want a more comprehensive fitness experience, with several high-quality fitness programs in one place, for one price.

This is what Flow Fitness South Lake Union is known for, and it’s what we’re bringing to our Fremont location. The new Fremont Flow Fitness will offer:

  • Strength and Conditioning facility
  • 1,100 square-foot Yoga studio
  • 1,300 square-foot Team Training area
  • Stadium-style cycle studio
  • Barre and Dance Studio
  • Private and semi-private training
  • Deluxe locker rooms with full amenities

We invite you to become a part of this revolutionary fitness facility. Flow Fitness is hiring for the following positions:
 
Trainers/Coaches (certification required)
Barre instructors (some experience required)
Cycle instructors (some experience required)
Yoga instructors (certification required)
Assistant Manager
 
Please email your resume, along with the position you are interested in info@flowfitnessseattle.com. 

CategoriesBlog Personnel Trainer

Key Things to Look For in Your Personal Trainer (Before You Hire Them)

Working with the right personal trainer can make all the difference when it comes to your fitness goals. Whether you’re hoping to build muscle or burn fat, working with the right trainer can help you understand how to meet that goal. The wrong trainer can make you feel badly about yourself and leave you frustrated. That will make you more likely to start skipping training sessions. There are certain things you should look for in a trainer that will help ensure you work well together.

A Good Fit in Terms of Personality and Communication Style

Do you need a drill sergeant, someone to yell at you and force you to push yourself? Do you prefer someone who is patient and more understanding? What kind of reinforcement do you respond best to? You and your trainer will likely be sharing a lot of time together in the upcoming weeks and months. You should be looking forward to getting to the gym, not dreading the inevitable interaction with your trainer.

You should be able to quickly and effectively communicate with your trainer about what’s working and what isn’t. People communicate differently, so finding someone that you can easily talk to and understand is important for developing a lasting and companionable working relationship.

Results-Driven Attitude and Accountability Practices

You want to work with a personal trainer because you want results. The best way to see that you’re achieving your goals is to carefully track your progress with them. This can start on your first session, when you weigh in, take measurements and establish your baseline abilities in terms of speed, strength and flexibility. Carefully documenting your sessions allows both you and your trainer to see what’s working and what isn’t. Knowing you’ve made measurable progress can help keep you motivated when you’re thinking about quitting or giving up on your goals.

The Right Education and Practical Skills

Ask about the background and credentials for potential trainers. While a college degree isn’t necessary, you want to work with someone who understands the human body and how to modify exercises for your fitness goals and needs. Hands-on experience and some classroom learning are usually ideal.

You want someone confident in their knowledge but also willing to admit what they don’t know. Whether you’re curious about the muscular mechanics of an exercise or need advice on nutrition, your personal trainer should have connections with people who round out their knowledge base.

Ideally, you want to work with a trainer who has had success with goals similar to yours in the past. Whether they have lost weight themselves or just helped someone else do it safely, your trainer should have a background compatible with your goals. If you’re trying to build muscle, working with a trainer who focuses on helping people reduce their body weight probably isn’t the best choice.

Someone You Can Trust

Do you believe what your trainer says, or do you find yourself second-guessing them? Do you worry about what your trainer thinks about you? Trust is a necessary component for such an intimate role in your life. You should feel comfortable sharing your physical goals and experiences with your trainer. You should also trust both their expertise and their ability to know their own limits.

If you can’t trust your trainer, will you feel safe pushing yourself under their direction? Most likely you won’t, and neither of you will benefit from that situation.

Patience as You Progress and a Positive Attitude

Major changes don’t happen overnight. The right trainer will understand that you’re going to backslide and make mistakes on the path to your goal. They should be able to maintain a positive approach while encouraging you to do better. Sometimes, you can learn a lot by talking to a personal trainer about how they approach mistakes or asking the same of their former clients.

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