Andrew K Duffy Personal Trainer

Instead of waking up at the last minute to face a drowsy day, rise and shine by taking ten minutes each day to stretch.

These five simple stretches will help you rid yourself of the sluggish, grumpy attitude you face each morning -

• Butterfly stretch - While sitting, align your heels with your feet so that they touch. Gently press down your thighs with elbows till you feel your groin area stretch. Repeat to open up your hip and thigh muscles to improve flexibility.
• Shoulder stretch - While standing shoulder - width apart, raise your left arm to the height of your shoulder and move it across the front of your body. With your right arm, pull your left arm as close to your chest as you can, and hold. Repeat with the other arm for improving the flexibility and mobility of your shoulders.
• Upper back stretch - Stand with feet hip - distance apart, clasp your hands and round the upper back while keeping your arms straight. Repeat for increasing flexibility of the upper back.
• Chest release stretch - Hold a wall, step forward with your right leg, and turn your entire body to the left. Hold the position while increasing the stretch with the pivot at hips. Repeat for more flexible biceps and chest.
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• Runner's stretch - With one foot tucked in and the other facing forward, sit and lean forward with extended arm and try to grab the foot until you feel your hamstring stretch. Repeat on the other side for getting rid of hip and knee pain.

Doing 3-5 sets of these stretches for thirty seconds each will help wake your body to a brighter morning.

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Instead of waking up at the last minute to face a drowsy day, rise and shine by taking ten minutes each day to stretch.

These five simple stretches will help you rid yourself of the sluggish, grumpy attitude you face each morning -

• Butterfly stretch - While sitting, align your heels with your feet so that they touch. Gently press down your thighs with elbows till you feel your groin area stretch. Repeat to open up your hip and thigh muscles to improve flexibility.
• Shoulder stretch - While standing shoulder - width apart, raise your left arm to the height of your shoulder and move it across the front of your body. With your right arm, pull your left arm as close to your chest as you can, and hold. Repeat with the other arm for improving the flexibility and mobility of your shoulders.
• Upper back stretch - Stand with feet hip - distance apart, clasp your hands and round the upper back while keeping your arms straight. Repeat for increasing flexibility of the upper back.
• Chest release stretch - Hold a wall, step forward with your right leg, and turn your entire body to the left. Hold the position while increasing the stretch with the pivot at hips. Repeat for more flexible biceps and chest.
• Runner's stretch - With one foot tucked in and the other facing forward, sit and lean forward with extended arm and try to grab the foot until you feel your hamstring stretch. Repeat on the other side for getting rid of hip and knee pain.

Doing 3-5 sets of these stretches for thirty seconds each will help wake your body to a brighter morning.

Visit Andrew K. Duffy Personal Trainer & Health Coach in Jackson Square SF for personal training and has a fitness studio. He is the best Health Coach in San Francisco CA.

Instead of waking up at the last minute to face a drowsy day, rise and shine by taking ten minutes each day to stretch.

These five simple stretches will help you rid yourself of the sluggish, grumpy attitude you face each morning -

• Butterfly stretch - While sitting, align your heels with your feet so that they touch. Gently press down your thighs with elbows till you feel your groin area stretch. Repeat to open up your hip and thigh muscles to improve flexibility.
• Shoulder stretch - While standing shoulder - width apart, raise your left arm to the height of your shoulder and move it across the front of your body. With your right arm, pull your left arm as close to your chest as you can, and hold. Repeat with the other arm for improving the flexibility and mobility of your shoulders.
• Upper back stretch - Stand with feet hip - distance apart, clasp your hands and round the upper back while keeping your arms straight. Repeat for increasing flexibility of the upper back.
• Chest release stretch - Hold a wall, step forward with your right leg, and turn your entire body to the left. Hold the position while increasing the stretch with the pivot at hips. Repeat for more flexible biceps and chest.
• Runner's stretch - With one foot tucked in and the other facing forward, sit and lean forward with extended arm and try to grab the foot until you feel your hamstring stretch. Repeat on the other side for getting rid of hip and knee pain.

Doing 3-5 sets of these stretches for thirty seconds each will help wake your body to a brighter morning.

Visit Andrew K. Duffy Personal Trainer & Health Coach in Jackson Square SF for personal training and has a fitness studio. He is the best Health Coach in San Francisco CA.

A personal trainer is a mentor to walk you through step by step for the perfect workout. Here’s your answer to why to hire a personal trainer for exercises;

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1. They inspire you: You can’t resist admiring and wishing for a body so fit, and nobody but the trainer can make that happen.
3. They push you: They make you work. You will forget to keep a count but your trainer won’t. Your trainer will push you to keep going, to meet your target for the day.
5. Do it right: With or without gym equipment, every exercise has a form in which it has to be done. The trainer makes sure you do your exercises in a proper way; from when and how to breathe to the limit you should be working your body.
7. They are your doctors: Exercising can at times cause injury too. Your trainer knows how to fix your muscle pain, cramps and guide you to recovery while making sure the workout is unaffected.
9. Personalized instructions: Your personal trainer will instruct you according to what your goal is, weather six packs abs or simply to reduce weight, your exercises will be designed in that fashion.
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11. Individualized supervision: The trainer will have their concentration entirely on you to make sure you don’t make mistakes. Your trainer will also tell you what to and what not to consume if necessary to get you best results within the time period you desire.
    
    

With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit. Nobody other than the  Personal Fitness Trainer San Francisco CA could help all the individuals to get their mental game as strong as their fitness game.

Make your 40s rocking with perfect exercises to balance both your bone density and health

 ‘Men will be men both in their teens and forties.’ It is usually found that a man grows more handsome and fit with his age. The real reason behind it is exercises. At this age you should go for relaxing exercises than the rock-hard exercises. With age, the bones become smaller and more prone to any kind of injury. So, it is advisable to take up light exercise to stay fit and increase your Bone Mineral Density. Check out the below exercises for the same.

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Weight lifting

Researchers show that resistance training is a very effective means of improving bone density. At the age of 40, it is difficult to lift heavy weights but slightly resistive weights can do wonders to your bone density. It keeps you fits as well and gives you a healthy way of living.

Cardio with the stairs

Cardio exercises are very common yet most important for starting a workout. However, with time the traditional cardio machine has changed to a stair monster that gives you better fitness regime to follow. All you have to do is climb stairs the similar way you used the treadmill. This is a perfect way to stay fit in the 40s keeping your BMD balanced.

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High intensity interval trainings

A man in his 40s is definitely a busy person and hence he should opt for HIIT. He will be able to shed more calories and the more intense his workout will be the more improved his bone mineral density will be. Intense workout with fixed period rest is a perfect routine for staying fit.

Meet the best Personal Trainers Near Financial District SF. Andrew K. Duffy Personal Trainer & Health Coach provides personal training and has a fitness studio in San Francisco at Jackson Square CA.

Are you looking for Personal Trainers Near Financial District SF? Andrew K. Duffy Personal Trainer & best Health Coach provide personal training and have a fitness studio in San Francisco. To get started or learn more about working with Andrew, you can easily reach his by visit https://www.akdpt.com/ or call at +1 415 828 2440.

Desk jobs demands sitting and working with your files and computer all day. This often leads to obesity, body pain, cramps, etc. Doing light workouts every few hours can make a big difference. These are a few exercises that can be done in the corporate cubicle:

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1. Push-ups: You need not go down to the floor, put both your hands far apart on the edge of your desk. Lower down your body to the inclined plank position. Start with trying to touch the edge of your desk with your chest, and push it back up. Do this 5 to 10 times.
2. Wall Sits: Find a wall and lay your back against. Slide down until your thighs are parallel to the ground, stay like that for 30 seconds and go back up. Repeat this 5 times.
4. Stretching: Stand straight and join your hands together in front of your chest. Stretch them up, go right over your head and beyond. Breathe deeply and come back slowly.

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1. Air punches: Stand straight, legs apart. Fist tight, start punching in the air, when no one is around. Switch your hands, punch forward and upward. Go 10 punches each hand.
2. Lunges: Now for some real leg work. Hands to your hips, step your right leg forward and lower down your hips to make a 90 degree angle. Stretch your left leg. Now do the same with the opposite leg. Do this 5 to 10 times.
3. 

Set your goal and the time and try not to stop until achieved. With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit.

If you’re a busy woman, you end up neglecting the health of your own body more than anything. There are, however, amazing exercises for women with a hectic schedule that can help balance health and work really well.

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• Stretching is where you begin your day. You can do this while in your night dress. A few lunges and a full body stretch.
• Have favorite TV show to watch? Do the plank on your carpet. Your body should be hovering parallel to the floor on your arms and toes. Do two rounds of at least 30 seconds each.
• When taking your kids to the park to play, don’t sit on the park bench and watch them, run and play with them. Dancing and playing ball or badminton can help you exercise and serve the purpose of the playtime.
• Engage in in-house workouts like burpees, push-ups, body twists and crunches before you go for your every morning bath. If you have dumbbells do a few rounds while your geyser is getting your water warm.
• When you’re done with dinner you’re drowsy, resist from going directly to bed. Walk for 5 to 10 minutes, if not brisk walking, a quick tour on your terrace or maybe just around your living room will do.
• Some other things you can do are skip rope, or jog every time you get a break while cooking or watch your kids study. Avoid using the elevator; use the stairs when you’re at your workplace.

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“Oh butt, I love you!” you are always busy covering it or laughing it off but have you thought of giving proper time to sculpt your butt. Well, I guess not enough time is devoted to it. Most of the working women find their butt happily increasing as compared to the rest of the body. This is due to working on the computer at your office desk without much physical movement. Follow these easy steps to keep your back at a pace with your body.

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The ball reverse exercise

Take a stability ball and lay your face down keeping your feet and the hands at the ground level. Keep your hands stretched to the ground level and relax your lower torso on the ball. Keep your legs joint together and lift it up. Keep in mind not to lift your legs higher than your body level on the ball. This will cause an arch in the lower back.

Set your goal and the time and try not to stop until achieved. With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit.

Just lift it

Lay face down on your mat. Then fold your arms and bring them near your head. Lay your head on the folded arms. Put a rolled up towel or a dumbbell and place it on the back of your right foot. Fold it and squeeze it, then again put it back on the ground. Repeat this step 20 times. Then do the same with your left foot.

Stand to lose

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Stand in an erect position with your hands stretched in front of you. Keep your feet close by and lower your back. Come back to the original position. Repeat this 20 times in a day.

Doing crunches the right way takes proper knowledge about the exercise.

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To reduce weight or strengthen your core, these are the 5 ways to do the right crunches:

1. Choice of equipment: If you are a beginner start with a mat. Make sure the mat is not too thick or cushioned. The stability ball or declined bench should come later.
3. The basic method crunches: Begin with lying on your back with your arms crossed over chest. You can either leave your legs straight or bend them with your feet flat on the ground. Start slow by lifting up your body to the air, and then slowly go back to your first position.
5. The reverse method crunches: Lie back on the floor,bring your legs up parallel to the floor, making a 90 degree angle. Now pull your hips off the mat, while your legs try to hover over your head, and slowly bring it back down.
7. The side crunches: Your upper-body will face up but your legs will face sideways. Knees bent, palms behind your head, now lift up your shoulders trying to reach up to your hip andslowly go back. Do the same on the other side.
9. The twist crunches: Difficult but very effective method. Lie on your back, legs straight, and hands behind your head. Lift your right shoulder and left leg at the same time trying to reach up, do the same with the opposite.
10. 

With the availability of Health Coach San Francisco CA and Personal Training San Francisco CA it has given a chance to everyone to stay motivated in their fitness journey.

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” It is found that majority of men and women working 9-5 give up on exercises after six months. Despite having Best Personal Trainer San Francisco and Best Personal Trainer SF people are still not very cautious of their health.

The food in the big fat wedding looks more attractive than burning it out. Hence you tend to lose interest at your gym. Here are some ways you can keep yourself motivated to get back the flat tummy and toned body.

Set your goal as a whole

Start your training with some really challenging activities for the day. Set a goal for every week and raise the standard of your challenge each passing day. Your goals should be your source of inspiration. Give no ears to what your good for nothing neighbor is murmuring about. Set your goal and the time and try not to stop until achieved. With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit.

Don’t do tantrums if it’s humdrum

You may find the exercises getting boring with its consecutive repetitions. Avoid being an escapist and change the exercise with some similarly challenging ones. Don’t just give up on trying newer things. You never know that after hating the first five exercises you may love the sixth one.

Monitor your behavior

It is usually found that it becomes more challenging when you have a record of your own activities. Keeping a check on your activities help you motivate yourself. Not only in case of your exercises but you can implement in every activity you do.

Nobody other than the  Personal Fitness Trainer San Francisco CA could help all the individuals to get their mental game as strong as their fitness game.

Doing crunches the right way takes proper knowledge about the exercise.

However, there is a big difference between various actions and words. Although  there are a number of Health Coach SF and Health Coach San Francisco.

To reduce weight or strengthen your core, these are the 5 ways to do the right crunches:

1. Choice of equipment: If you are a beginner start with a mat. Make sure the mat is not too thick or cushioned. The stability ball or declined bench should come later.
3. The basic method crunches: Begin with lying on your back with your arms crossed over chest. You can either leave your legs straight or bend them with your feet flat on the ground. Start slow by lifting up your body to the air, and then slowly go back to your first position.
5. The reverse method crunches: Lie back on the floor,bring your legs up parallel to the floor, making a 90 degree angle. Now pull your hips off the mat, while your legs try to hover over your head, and slowly bring it back down.
7. The side crunches: Your upper-body will face up but your legs will face sideways. Knees bent, palms behind your head, now lift up your shoulders trying to reach up to your hip andslowly go back. Do the same on the other side.
9. The twist crunches: Difficult but very effective method. Lie on your back, legs straight, and hands behind your head. Lift your right shoulder and left leg at the same time trying to reach up, do the same with the opposite.

With the availability of Health Coach San Francisco CA and Personal Training San Francisco CA it has given a chance to everyone to stay motivated in their fitness journey.

With the current situation, health should become the priority of everyone. We are living in an era which can be considered both as a blessing and a disguise in our lives. Although it has given us an immense amount of options which we would have never thought of, it has also bought to us a very fast-paced life where we do not get time to even look after ourselves.

Despite having Best Personal Trainer San Francisco and Best Personal Trainer SF people are still not very cautious of their health. Also, there is a common notion which has been floating lately which stresses on being skinny.

A lot of importance is given on being skinny which shows that the skinnier you are, the more fit you are. Fitness has nothing to do with being skinny or fat. All fitness requires is that it wants all the individuals to be extremely healthy and fit.

Advantages of Hiring a Personal Training in San Francisco CA:

With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit. Here are a few advantages of hiring a personal trainer:

1. Gives the Mind a Fresh Wave: Fitness is not just about reducing the fat in the body or to keep you in shape. It is much more than that. A personal trainer gives you a path and a direction which you can follow.
   
   

Exercising in the right direction gives your mind an immense amount of freshness which helps you function effectively throughout. Nobody other than the  Personal Fitness Trainer San Francisco CA could help all the individuals to get their mental game as strong as their fitness game.

1. Helps in Building Self-Confidence: Would you not want to look all fit and fine? Who does not want to look super fit and wear those fancy clothes? However, there are no free lunches in life. To gain anything, one needs to give up a lot of things. The same is with fitness.
   
   

The Best Personal Trainer in San Francisco helps and guides all the individual to how to stay fit and control their cravings. These personal trainers come as a blessing in our lives which help us achieve our goals and targets very smoothly by acting as a guiding force in our lives.

Overview:

If you are very lazy to exercise on their own and always requires an external push, the personal trainers will come as a blessing in your lives. These personal trainers or health coaches are extremely experienced people who have made various individuals come in shape and restore their mind positivity.

‘Early to bed, early to rise, makes a man healthy, wealthy and wise’.  A nursery lullaby we all must have sung. If you want to doze off early you must also dine early. No wonder hardly anyone follows the routine of an early dinner. It is said that always sleep after an hour or so after your dinner.

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Have you ever thought why? The reason is the body takes in the food and then the food processing mechanism starts in the body. The one who consumes dinner late night is often found sick. The reason is he does not give the body much time to consume the glucose from the previous food.    

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Following are the reasons why you should not eat late night:

• Eating late at night could lead to acidic reflux in the body. This could be due to indigestion.
• It will impact your sleep leading you with morning nausea or a headache.
• Eating late also leads to excessive weight gain. The stubborn fats in your tummy may be one of the reasons for your late night meal.
• You can also have the risk of high level of blood sugar

So prepare a meal and consume late by 8. This will help you keep your appetite intact. It will also help you shred out those belly fats who does allow your body to have those beautiful curves. And lastly eating early will help you have a good night sleep.

Nobody other than the  Personal Fitness Trainer San Francisco CA could help all the individuals to get their mental game as strong as their fitness game.

Are you looking for Personal Trainers Near Financial District SF? Andrew K. Duffy Personal Trainer & best Health Coach provide personal training and have a fitness studio in San Francisco. To get started or learn more about working with Andrew, you can easily reach his by visit https://www.akdpt.com/ or call at +1 415 828 2440.