Multitraining Live

Multitraining Live is a proprietary web conferencing system that allows health and fitness professionals to interact online. Some of the features offered through Multitraining Live include:

• Exercise class instructions
• One-on-one coaching
• Client training
• Networking events
• Group study sessions
• Product demonstrations
• Examination opportunities

Whether you are new to your online personal trainer certification program, or have been involved in the industry for some time, this tool will help you interact with others in the industry for the purpose of training, mentoring or creating a professional network to help your own personal training business grow.

Forums

Forums are an important part of an online personal trainer certification program, because they allow members the opportunity to ask questions and share ideas with others in the industry. Forums also allow for more convenient interaction between students and instructors; a feature that is typically lacking in many online training programs. The technology platform also allows users to access external links, and provides folders where members can retrieve and submit assignments online.

Library

Additional resources outside the classroom experience are essential for students who want to make the most of their online personal trainer program. A training package that includes access to a large library of information is something to look for in the online training program you choose. Libraries offer availability of full-text journal articles to help students stay abreast of the latest trends and research in the industry. Academic materials and other resources provide complementary information on topics studied and help students complete research papers and study for classes.

FAQ

Even the most comprehensive online personal trainer program may leave a few questions in the student’s mind. That is where the FAQ page comes in. This feature takes the most common questions asked about the program, courses available and materials needed to help students make the right choice in a training program. The FAQ may provide basic information, but because it is the facts that most prospective students are looking for, it serves an important purpose in the personal trainer certification program overall.

Finding the right online personal trainer certification program isn’t always easy. There are many options to choose from and not all are created equal in terms of quality or marketability of graduates. When you are searching for an online program, look for features like those listed above to ensure the program you choose will provide all the necessary support so you can make the most of your online training experience.

You know you’ll encounter plates of cookies and glasses of eggnog at many of your holiday social events, so why bring the same items into your house? Keep unhealthy foods out of your own refrigerator, and you can enjoy the indulgences when you are out on the town more freely. Instead, stock your home fridge with fresh fruits, vegetables and lean protein choices that keep you on track when you are home.

Practice Portion Control

When you are at a buffet, grab a smaller plate to fill. Limit yourself to one spoonful of all those delectable selections you want to try, and avoid heading back to the buffet for seconds. When you keep portions small, you naturally consume fewer calories without worry over which foods are harboring more fat than others.

To help keep portions smaller when you are out, eat a small, high-protein snack before you leave the house to fill up your stomach for longer.

Keep it Green

Load up your plate with colorful fare like fresh fruits and vegetables before adding the entrees and sides that add more fat and calories to the mix. If your diet contains more vegetables and fewer starches, you are bound to keep a healthy caloric rate without counting calories on every selection you choose. For snacks, grab a fresh salad or a few carrot and celery sticks to keep your energy high and your calories low.

Go Low-Carb

During the holiday season, some people find it helpful to switch to a high-protein, low-calorie diet similar to the Atkins or South Beach program. This approach raises the metabolic rate so you burn calories more efficiently and maintain a healthy weight. If you say no to carbs during most of your season, the occasional indulgence is less likely to throw your entire diet into a tailspin.

Modify Recipes

Some popular holiday recipes can be easily modified to cut out fat and calories without giving up flavor or tradition. For example, the standard green bean casserole can be made healthier by substituting the cream soups for low-fat milk. For an even healthier option, sauté green beans with garlic and other seasonings.

Drink Less Alcohol, More Water

Alcoholic beverages are standard fare this time of year, but they pack a serious punch of calories with every sip. Try drinking one glass of wine or cocktail before dinner and then switching to water during your meal. Not only will you cut calories on your alcohol intake, but you will also eat less if you fill up on water during your meal.

Eating healthy during the holidays can be challenging, but it is far from impossible. By making simple changes that do not require completely banning all your seasonal favorites, you can enjoy your holidays without worry over greeting the New Year with extra pounds.

Exercise First

Whenever possible, try to do your workout first thing in the morning, rather than waiting until later in the day. You will be much less likely to allow other activities to get in the way of your exercise program.

Don’t Overschedule

If you are not finding time to exercise, it may be that you simply have too much on your schedule. Pare down your list of activities to a more manageable load. In addition to finding time for workouts, the quality of your time will improve as well.

Be Flexible

Events and to-do-lists come up during the holidays, getting in the way of your usual routine. Instead of giving up on your exercise program entirely, try shifting your schedule to carve out a different time of day for your workouts.

Set Realistic Goals

Now is not the time to try to lose an excessive amount of weight or begin training for the spring marathon. Set realistic goals that jive with the holiday schedule, like getting in 30 minutes of physical activity most days of the week, for greater odds of success.

Don’t Neglect Your Weight Training

If you can only set aside a few minutes a day for exercise during this time of year, make sure you are keeping up with your strength training regimen. Weight lifting maintains a higher metabolic rate by building lean muscle, so you burn calories more efficiently.

Have a Home Workout Plan

Weather and commitments can make it difficult to make the trip to the gym every day, so have a home workout plan to fall back on when time gets tight. It might include a few weights in the basement or an aerobic DVD you can pop in after work.

Work Out with Family

To get time with the family without neglecting your workouts, bring the whole clan along for some fun physical activity outdoors. Go snowshoeing or sledding, or organize a neighborhood snowball fight in your front yard.

Add Interval Training

Interval training boosts your calorie-burning efficiency by mixing high and low-intensity exercise in a single workout. When done right, you can reap the same benefits in 20-30 minutes of interval training than you would get in a full hour of other exercise.

Up Your Water Intake

Getting sufficient water during the holidays is essential to maintaining a healthy weight and body. Good hydration counters the effects of alcohol and lowers your caloric intake by preventing the overeating syndrome that is common during the holidays.

Don a Sexy Outfit

There is no greater motivation for maintaining a healthy weight over the holidays than that little black dress in your closet waiting for New Year’s Eve. Keep your eye on the prize, and you will be more likely to stick with your fitness program throughout.

Fitness doesn’t have to take a hiatus during the holidays. With these tips, you can maintain a lean, healthy body throughout the holiday season.

To ensure you enjoy your holidays as much as possible, we have five tips to help you stay healthy during the festive season.

Maintain Your Workout Program

It isn’t easy to find time to exercise any time of the year, but the holidays just seem to make a regular workout even more challenging. Try getting your exercise at the very beginning of your day, before the daily routine gets in the way. If time is too tight for trips to the gym, be ready for a home exercise program with a few workout DVDs and some free weights.

Daily exercise will help you maintain peak energy levels and avoid the holiday binge that results in the extra holiday pounds.

Make Good Food Choices

Every outing during the season gives you another opportunity to make good food choices. You don’t have to deny yourself all of the holiday favorites you love, however, exercising simple portion control and eating healthy selections like fruits and vegetables first can go a long way in ensuring your eating habits don’t get out of control.

If you are heading to a party or buffet, eat a protein-rich snack and drink plenty of water before you leave your house to make portion control easier. Keep unhealthy temptations out of your house, so you can enjoy them guilt-free when you are away from home.

Get Your Probiotics

Probiotics maintain a healthy level of bacteria in the intestines, which protects digestive function and boosts the body’s own immune system abilities. At a time of year when we don’t always take the best care of ourselves, probiotics can give our bodies the edge they need to stay healthy. Most people get a healthy dose of probiotics through yogurt consumption, but you can also find probiotic supplements and your neighborhood pharmacy.

Stay Hydrated

Alcohol consumption, which tends to go up during the holiday season, dehydrates the body and makes you more susceptible to illness. To keep your hydration levels high, make sure you are drinking at least eight, 8-ounce glasses of water every day. In addition to protecting the immune system, sufficient hydration gives the body energy and the skin a healthy glow. Keep water at your desk or take a bottle in the car so you make sure you get enough water throughout the day.

Get Your Shut-Eye

Late-night parties and too many chores leave many of us feeling exhausted by the end of the holiday season. Now is the time when you need your sleep more than ever to keep the immune system functioning at peak condition and keep you looking and feeling your best. Try to enjoy seven to eight hours of shut-eye every night to ensure your body is getting the rest it needs throughout the holidays.

Good health is not easy during the holidays, but it is essential if you want to enjoy your time to the fullest. With these tips, you can survive the holidays and maintain optimal health at the same time.

Here is an overview of most feature-rich and unique web 2.0 websites that will help you lose weight and reach your goals:

Thintopia lets you achieve your weight loss and fitness goals by taking part in worldwide weight loss competitions – “all in a friendly and easy-going environment”. The site is pretty much interactive allowing you to find other like-minded people and connect with them. All the rest features are very limited though: no charts, no progress tracking – nothing that could make your life easier. The design is too simple either. All in all, it is worth a try if you seek something different from weight loss communities you are used to.

FitDay is weight loss and diet journal. It has both online (free and paid) and offline ($29.95) versions. The site offers very sleek interface and some great tools, among them:

• Food and exercise tracking;
• Weight-loss calendar;
• Long term diet analysis;
• Basal metabolic rate count (to ensure you eat enough);
• Graphs visualizing your process.

One of the cute features is setting daily moods and saving the mood history in the form of the handy graph:

MyFoodDiary offers color-coded food analysis that helps you visualize your diet. With the service you’ll be able to access:

• Huge database of foods in the diary;
• Easy-to-understand charts and daily reports;
• Exercise log
  for you to calculate the calories burned for over 700 activities;
• Food diary.

Gimme20 provides loads of motivation tools: track your fitness and weight, read the blog and join the fitness community. I found the registration process a bit too long as I had to specify numerous details on the spot (why would they need my home address?) but all in all the site looks cute. Its best features include:

• Take advantage of mobile reporting and the workout reminder;
• Chart your progress;
• Participate in interesting polls;
• Track various measurements about your body, be it your weight, your height, hours of sleep per day, and much more.

iTrainHarder is an easy-to-use application (you can also take advantage of video tutorials once you are lost). It has the hugest database of foods I’ve ever come across. Cool features include:

• Photo tracker (enter comments for each of your photos and set the date that the picture was taken);
• Measurements tracker (“From your daily weights to the size of your or waist, everything can be measured and tracked so you can see your progress”);
• Blogging your progress (you can run your blog both privately or make it public to show the world your progress).

SparkPeople provides for a wealth of tools and web 2.0 features. It has a strong community that helps you stay motivated and stick to your plan. Among its best tools there are:

• Calorie counter,
• Customized fitness programs,
• Expert answers,
• Motivation program, etc.

Traineo is a fitness and weight loss community that “gives you support and motivation to reach your health and fitness goals”. The site offers you to set your health goal and then choose friends and family to become your ‘traineo motivators’ who will receive reports from the site with your progress. The core advantages of the site:

• A lot of useful information to educate you: forums, articles from experts, and then training information;
• A set of visualizing tools: diet and weight loss graphs;
• Internal messaging system.

RunFatBoy is a tool for newbies offering a lot of web 2.0 features. Registration takes no more than a few seconds (no email confirmation required) and you are immediately taken to the plan set-up page. Submit a few details about yourself (your weight, age, your physical abilities) and the plan is automatically generated for you! Additional features:

• Update your personal journal sharing your progress;
• Track your foods;
• Upload your photos to “visualize” your progress.

There are many more similar sites and I could review them endlessly but I tried to mention more or less unique ones (other sites might be cool too but offer to similar functionality). Anyway, to make the right choice you should try all of them first and choose the one that matches your needs and personality. Good luck!

The regimen utilizes a principle known as “muscle confusion,” which brings in different exercises daily to keep the workouts fresh and prevent plateaus as muscles become accustomed to the workouts. The variety in the P90X program is one of the features that many workout gurus like best, but what can you expect for the first week?

First Day

The first day might concentrate on core and strength training. Strength training is done with the use of free weights or resistance bands, depending on your personal preference. Core training is done through a variety of methods, incorporating the Ab Ripper X that comes with the basic P90X package.

Second Day

The next day, your P90X workout might primarily consist of cardio work, using both high and low-impact techniques. Some of the common exercises used in the cardio portion of the P90X program include Kenpo or plyometrics. Beginners can start slow during this portion of the workout, but should gradually work up to 80% of their maximum heart rate to see full benefits.

Third Day

This day might focus on yoga, with stretching and balance exercises that may surprise you in their level of difficulty. These workouts enhance the rest of the program by improving your balance and flexibility so your joints and muscles can work harder in the program without risk of injury.

Fourth Day

The fourth day might go back to cardio work, with the same elements listed above. Plyometrics is a type of exercise that is not often included in other cardio programs, but the intensity of these workouts is effective in developing both strength and speed. Cardio X is another fun component of the cardio workouts, offering low-impact activity that burns fat and builds muscle.

Fifth Day

Strength training may come back with a vengeance at this point, with plenty of repetition to build and strengthen muscles. Different areas of the body become the focus at different times during the workouts, but core workouts are always a part of the equation. A healthy core is the key to a healthy body overall.

Sixth Day

The sixth day might see yet more cardio work, with all of the various components described previously. Kenpo is a type of martial arts that involves kicking and punching. Kenpo workouts build endurance, strength and coordination.

By the seventh day of your program, your body will be more than ready for a rest. Take it easy on this day, but make sure you stick with the P90X nutrition program that was created to help your body handle the intense workouts throughout the week. By the following day, you should be ready to start the program all over again!

P90X may be an intense fitness program, but the results you can see in just 90 days make this fitness regimen well worth the time and effort.

Make Workout Time Social Time

To ensure you are getting the most out of an exercise session, bring a buddy along to motivate you. If you have someone else cheering you along, you are more likely to work your body to its limit than if you are working out solo.

Get a Balanced Workout

Sure, you want taut buttocks and a trim waistline, but how about some toned upper arms to go with the set? A few sets with the free weights or a little time on the machines will keep your upper body in top condition as well.

The Right Strength Training Workout

Women tend to fear weights because they don’t want to add a lot of bulk to their physique. However, strength training offers a host of benefits beyond bulging biceps. Do enough repetitions to fatigue your muscles if you want to see real benefit.

Adding a Stretch

Women are naturally more flexible than men, but we need to keep up with workouts if we want to maintain some elasticity as we age. Adding yoga or other stretching exercises to the mix will keep muscles and joints lubricated and flexible.

Cardio and Hormones

Hormonal fluctuations throughout life can lead to a host of physical and mental symptoms. Regular cardio exercise works the heart, but it also helps women maintain a more even keel, even when the hormones are in a swing pattern.

Jumping Rope for Healthier Bones

Jumping or skipping is one of the best ways to maintain strong healthy bones and ward off osteoporosis. Since women tend to lose calcium as they age, exercises that keep bones strong are important into the middle and later years of life.

Core Curriculum

Every woman wants a flat stomach, but working the core muscles also supports the back and prevents chronic back problems later in life. When your back is healthy, it is much easier to maintain a healthy workout regimen for life.

Let it Sweat

Some women are turned off by the idea of sweating, but giving those sweat glands a workout is actually a healthy function of the body. Sweating releases toxins that can build up in the body, allowing for an efficient cleansing from the inside out.

Participate in Team Sports

Because women are social creatures, they tend to enjoy team sports that allow them to spend time with friends while they are getting in shape. Join a volleyball or soccer team to work out with others who share your sporting interest.

Goal Setting for Women

Because women tend to be goal-oriented, they are also more likely to get frustrated when they don’t make their goals. Forget the numbers on the scale or the number of reps you complete and celebrate the fact that you are exercising regularly instead.

Workouts for women may look a little different than men’s programs, but they achieve the same healthy results. With these tips in mind, you can design a workout program tailored to your specific feminine needs.

Some fitness gurus subscribe to the idea that longer, low intensity workouts are the best way to burn fat and preserve joints. Aim for 45-60 minutes most days of the week to see results.

Running

Jump starting the walking workout will allow you to burn more calories in a shorter period of time. A 145-pound person can burn up to300 calories in just 30 minutes, making this one of the more efficient fat-burning workouts on our list.

Step Aerobics

There are additional benefits to step aerobics besides fat burning, including serious toning of the hips and buttocks. This workout also beat out running with 400 calories burned in just 30 minutes of exercise time.

Swimming

One of the best workouts for the entire body, swimming is low impact and perfect for those with arthritis or other chronic conditions that cause joint pain. Swimming is perfect for cross training and can burn as many calories as step aerobics when done right.

Jumping Rope

This schoolyard favorite is another efficient fat-burning workout that exercises the entire body in a single session. Jumping rope also helps you build endurance for other sports like tennis or skiing.

Interval Training

Fitness experts have found that you burn even more calories when you mix short bursts of high intensity workouts with segments of lower intensity exercise. Try five minutes of walking followed by five minutes of sprinting for a 20-30 minute session.

Spinning

Offered by most fitness centers today, spinning classes simulate a challenging bike ride, incorporating hills and various speeds in a single session. The high intensity workout is typically accompanied by music to keep you energized and motivated.

Tabata Training

Tabata is an amped-up interval training technique developed by Dr. Izumi Tabata. In just four minutes of seriously intense training, you can achieve similar results to much longer, less intense workouts.

P90X

This 90-day program introduced by Tony Horton spends one hour, six days a week working your body into a sweat and burning serious fat and calories. The program combines strength training, cardio and yoga for a fully-rounded workout.

Zumba

This Latin dance has captivated fitness centers, as well as nightclubs. Zumba was introduced to the United States in 1999, and since that time, more fitness instructors are adding Zumba to their lineup because it is an efficient fat-burner and just plain fun.

Strength Training

It may seem strange to see strength training on a list of fat-burning workouts, but building lean muscle mass is one of the most effective ways to boost your inner fat-burning machine. Lift weights two or three days a week to enhance your cardio training.

The best way to burn fat is to find a workout routine and stick with it most days of the week. While results won’t happen overnight, they will happen, and you will enjoy a leaner, more toned body and a higher level of health overall.

Russian cheese cake is so easy to make. Moreover, some ingredients I substitute on healthy ones. For instance, instead of sugar I use Splenda or instead of regular yogurt I use non-fat Greek yogurt. It tastes good and I do not need to worry about extra calories. So, let’s start.

Ingredients :
• 3 packs of Farmer cheese
• 1 egg
• 3 full tablespoons of Splenda instead of sugar
• 16 oz non-fat plain Greek yogurt
• 3 full tablespoons of cream of wheat
• 1 half freshly squeezed orange juice or lemon juice
• Zest of orange or lemon
• 1 cup of raisins

Directions :

Preheat oven to 350 degrees F.

Place all ingredients in a big bowl. Mix everything well and place in the bottom and sides of an 9-inch spring form nonstick cake pan. Make sure to press against the sides and bottom of the pan. Also, you can spread any kind of yogurt on the top of cheese cake. I use strawberry yogurt on the top of cheese cake. Place into oven and bake for 45 minutes. Let cool.

When ready to serve, top with chocolate glaze, cherries, whipped cream or just sour cream.

Bon appetite

The ideal temperature for a hot yoga class is around 105?, which boosts the intensity of the moves and the calorie-burning efficiency of the workout. Hot yoga also combines a workout with detoxification, as impurities exit the body through the sweat glands.

Laughter Yoga

Laughter yoga continues to be popular with those who like to get fit and have fun at the same time. The workouts combine laughter with deep breathing techniques to offer even more physical and psychological benefits.

Pole Fitness

Pole dancing may conjure certain negative connotations, but there is no substitute for the full-body workout you can get using a pole as a fitness prop. Indicative of its growing popularity, oole dancing classes are cropping up in fitness centers across the country.

Zumba

This Latin dance has captured the United States from coast to coast, showing up in gyms, as well as nightclubs. The high energy aerobic workout is done to upbeat music that keeps participants motivated throughout the class.

P90X

This 90-day fitness program offers a serious dose of exercise to whip even the most stubborn body into shape. The workout combines aerobic exercise, strength training and yoga for a full-body workout that provides a myriad of healthy benefits.

Insanity Workout

This DVD-guided workout promises to kick your butt into shape in just 60-days – if you can handle the intensity of the routines. Sessions vary between aerobic and anaerobic intervals that promise to burn up to 1,000 calories an hour.

Exergaming

The video game industry has now made its way to fitness centers, with many exergaming options proving beneficial in toning and weight loss. Now, some gyms even provide exergaming classes so people can use the big screen to get fit together.

Interval Training

Interval training has now joined the ranks of one of the top fat-burning workouts available. These workouts combine high and low impact aerobics for greatest calorie burning potential in a shorter period of time.

Boot Camp Training

Boot camps have been around for some time, but their effectiveness continues to put them at the top of the fitness trends for this year. Boot camps are available in classes or on DVDs you can do at home.

Plyometrics

Dubbed one of the most effective ways to power up workouts, plyometrics stretches and then contracts muscles for better strength and endurance. Jumping, hopping and sprinting in specified sequences are all good examples of plyometrics.

While these are just a few of the most popular fitness trends this year, all have made the list because they have been proven highly effective in amping up workouts and boosting fitness levels quickly and efficiently. If you are looking for a whole new way to rev up your exercise, give one of these workouts a try.