Personal trainer spend a lot of time outside of the gym. They work evenings and weekends to meet the needs of their clients. They also have to take care of marketing, sales and customer service.
It’s essential that a personal trainer understand their client’s goals and why they want them. This is known as empathy, and it helps build relationships.
Exercise
Exercise is known to keep our bones and muscles healthy, but it can also improve mental health. Regular physical stress, as provided by aerobic or other types of exercise, reduces the brain’s production of the chemicals that can lead to depression and anxiety. It also helps the body release endorphins, natural mood elevators and painkillers. These are the chemicals responsible for that “runner’s high” that makes you feel so good after a hard workout.
The key is to exercise regularly in a way that works for you. That could be playing sports, dancing, walking or swimming. The point is to find an activity that you can stick with, and that will work as a form of stress relief for your mind.
It can be even more beneficial to add a mindfulness element to your workouts. Focusing on the feeling of your feet on the ground, or your rhythmic breathing can help you to concentrate on one thing instead of the endless stream of worries that are constantly running through your head.
If you have trouble sticking with your exercise routine, try exercising with friends or family members. That can make it more fun and enjoyable, and may increase your motivation to stay consistent. Trying new workouts or combining different exercise types can also help you to find the perfect workout to relax your mind and reduce stress. Once you have found the right exercise, it can become a vital component of your healthy lifestyle. Then, you can focus on achieving your personal training certification and building a rewarding career. Click here to learn more about a personal trainer.
Meditation
Meditation is a form of mind-body relaxation that involves quieting the mind, paying attention to your breath and focusing on one thing. The practice can help reduce anxiety, depression and pain. It can also improve focus and attention. Those who struggle with ADD or ADHD may find it easier to concentrate with regular meditation training. A recent study found that people who meditated regularly performed better on a verbal reasoning test than those who did not.
There are many forms of meditation, and you can adapt the technique to your needs and mood. Some meditation is done while sitting still, while others involve movement, such as yoga or walking. The goal of all meditation is to clear the mind and relax.
Research has shown that when you meditate, your brain changes physically. Your neurons – cells that use electrical and chemical signals to communicate with each other – connect together in networks, each focused on a different area of the brain. Multiple studies have shown that people who meditate regularly have certain physical differences in their brains, such as denser tissue in certain areas.
Techniques for Meditation
Your personal trainer can teach you techniques for meditation or recommend a program. There are many ways to meditate, including listening to your breath, using a mantra or repeating a word, such as “shanti” (peace), or a word from your religious tradition. There are also many meditation apps and websites that offer guided meditations.
If you have trouble concentrating or finding peace of mind, try starting with a very simple strategy: focus on your breathing for five minutes. Sit in a comfortable position, close your eyes and notice each inhale and exhale. If your thoughts wander, don’t judge them; just bring your attention back to your breath.
Even daily tasks, such as showering or washing the dishes, can be meditation if you do them in an mindful way. For example, when you are washing your hands, pay attention to each sensation – the touch of water, the smell of soap, the sound of the sink dripping and so on.
Talking
Talking can help us keep our mind calm by allowing us to express ourselves in a safe environment. It can also give us a sense of connection and mastery when we choose to be vulnerable with someone who cares for and about us. However, it is important to be careful with how we talk about our feelings because sometimes it can make them worse if we say things that are hurtful, show lack of understanding for another person’s experience or come across as blaming or shaming.
We have all heard the age-old advice “just talk it out.” Fortunately, scientific research backs this old parenting wisdom up. A recent study published in Scientific Reports showed that when we put our emotions into words, it diminishes the response from the amygdala, which can overwhelm us emotionally. Another great way to talk through your problems is by practicing mindfulness. When you feel yourself starting to get anxious, take a deep breath and focus on your breathing. Then, try to shift your attention to what is going on around you, in a calm and nonjudgmental way.
Relaxation
Relaxation is a process that decreases the impact of stress on the body and mind. It may help you cope with everyday stressors or longer-term ones related to mental health issues, work, or other life events. Relaxation can also reduce symptoms of depression and anxiety, and control pain. It can be done by yourself or with the help of a professional, such as a therapist.
There are many different relaxation techniques, but it is important to find one that works for you. It may take some trial and error to discover what helps you calm down. Many of these techniques can be found online or on your smartphone, and they can be as simple or as complex as you want them to be. Some examples include progressive muscle relaxation (systematically tensing and then relaxing your muscles), autogenic training (imagining a set of relaxation images that you suggest to yourself), guided imagery or visualization, and biofeedback-assisted relaxation.
Listen Music
Another way to relax is to listen to music. This can be anything from your favorite tunes to soothing sounds like raindrops falling, or the sound of a soft breeze blowing through a tree. Many people enjoy unstructured, atmospheric music for relaxation, while others prefer more structured music or the repetitive calming words of a mantra. Other soothing sounds include the sounds of nature, such as ocean waves or birds chirping, and certain essential oils can be calming too, including lavender, chamomile, and ylang ylang.
Meditation and deep breathing exercises are both effective forms of relaxation. Practicing them daily can help you relax in the moment, and they can also be used to help you defuse stressful situations when they arise. You can find guided imagery, meditation, and deep breathing exercises on YouTube or in apps.
Some relaxation techniques can make you drowsy, and they may not be safe for some people, such as those with back problems or seizures. If you have any concerns, talk with your doctor before trying them. They may be able to suggest some alternate strategies for you to try. Ultimately, it is up to you to choose what will help you relax and find the time in your day to practice it.
