Archive for the ‘Personal Trainers’ Category


11 Need-to-Know Facts Before You Run

Friday, June 3rd, 2016



Today is National Running Day, but you can’t just go out there and start sprinting; you should make sure you’re prepared. Take a look at these 11 need-to-know facts before you run.


Stretching is fundamental to running. Not stretching before you run can result in sore muscles and injury. When warming up for a run, do some dynamic stretches, such as walking and lunges. You want to prepare your body for exercise by moving it; dynamic stretches increase flexibility, which reduces the chance of injury. Static stretches, such as touching your toes, don’t properly warm up your body, making them less than ideal for a pre-run stretch. They are, however, perfect for post-run stretching. Yes, that’s right, you should stretch before AND AFTER a run. Stretching helps prevent tight, sore muscles, allowing you to recover faster. A foam roller, is perfect for massaging your muscles after a good run. You can buy various massage rollers on Amazon, such as this professional grade exercise foam roller for $26.96 as of June 3, 2016. You can also use a tennis ball to massage sore feet after a run. Simply pop a couple of balls into the freezer and voila you’ve got a chilled personal massager for your hot, achy feet.

Proper Shoes

Whether you’re beginning a running regimen or just going for a brisk stroll, you’ll want to wear the proper shoes. Take it from one of our interns who learned the hard way – they ran a mile in sprinter’s cleats their freshman year of high school, and their shins haven’t been the same since. If you’re starting a running regimen, you should visit a running specialty store to get fitted for proper running shoes. A good pair of running shoes should cost you about $100. If that’s not your thing, at least invest in a pair of good insoles that will help comfort your feet. If you’re looking for some quality running shoes, try Amazon’s wide selection. For more information on buying proper running shoes, check out this blog.


Don’t try to take on too much too soon. For example, if you’re not used to running, don’t expect to be able to run 2 miles or run for 30 minutes straight. Start with something reasonable. One popular method is the run-walk method. Run for one minute, then walk for 2 minutes. Alternate that way until you reach your desired running time. Maybe aim for 10-15 minutes total the first time. You can slowly work up your running time by decreasing the walk time by 30 seconds, each segment. This technique will help you to recover faster and erase fatigue. Also, it will be easier to keep going with each walking break.

Health Benefits

Whether you want to lose weight or improve your heart health, tunning is a great way to get health and stay healthy. Running, even a little bit each day, can improve your heart quality which will lower your chance of cardiovascular disease, a high-risk killer in the US. It’s great for your legs and abs, just as summer is rolling in. It’s also an excellent benefit to your mental health. Keeping up with a running schedule can give you a boost of confidence and reduce your stress. Also, it improves your mood because running will give you waves of endorphins. So, yes, Elle Woods was right. If you think you might have some complications while running, make sure to check with your doctor before trying anything.


With running, where you go along your journey is just as important as how quickly you arrive at your health destination. For some runners, the fresh air and changing scenery of an outdoor run helps the miles go by more easily. Of course, it makes sense to beware bad weather since catching a cold would be counterproductive to your health goals. Plus, advanced planning is even more important for an outdoor run. Hills and rugged paths can increase your risk of injury or early fatigue while a long distance run means planning how you’ll stow your water bottle, cellphone, and other things you might not want to leave in the house or car. Of course, running on a treadmill is a more convenient solution. The air conditioning isn’t bad either. If using a treadmill, keep track of how you’re doing. Most treadmills allow you to change the incline and speed according to match your current fitness level and desired intensity. If you’re looking for a treadmill, try Amazon’s best seller Weslo Cadence G 5.9 Treadmill for $287.00 as of June 3, 2016.

Time of Year

Cold season and extreme conditions aren’t the only reason to watch the weather before you run. There’s a big difference between running in the cold and running in the summer. High humidity decreases sweat production so that your body retains heat. High temperatures increase the risk of dehydration if you forget to drink water while exercising. Also, don’t forget your sunscreen and a light hat to help protect you from the sun. In summer, dress lightly with light colors to reflect more sun. As for the winter running in the winter chill, you may need several layers of clothing and a longer stretch and warmup session to reduce risk of injury as well as cold. Rule of thumb is to dress as if it’s 20 degrees warmer out to account for the rise in body temperature that will occur during your workout. Don’t forget that there’s not much traction in the snow so invest in traction cleats. You can get a pair of Yaxtrax Pro Traction Cleats for Snow and Ice for $17.39 on Amazon as of June 3, 2016.


Keep track of what you put in your body.

– Bananas are great fuel before a run because they are fat-free and loaded with potassium and carbohydrates.

– Salmon should be in your diet because those Omega-3 fatty acids are good for your heart.

– Eat kale because it’s filled with vitamins, iron, and calcium.

– Stay hydrated. Water is your go to drink, but that won’t replenish the electrolytes you lose when from sweating so drink some electrolyte drinks as well.

–There’s also an old wives’ tale that if you do cramp up, drink some pickle juice. Gross, but meant to be effective.

–Caffeine is good for endurance. I know that you want to go straight for the coffee but try green tea instead, much healthier.

Music Playlist

While many professional runners don’t require music, you may not be at that level yet and just running may get boring. Music can be a good way to keep you pumped up so plan your running soundtrack accordingly. Sad songs at a slow pace won’t motivate you to run so try to get songs with upbeat rhythms and pumping music. Another good option for treadmill runners: a fascinating book. It can be a little harder to focus on the story while you’re running but if it’s a really good book, it’ll distract you from the burning sensation in your calves and thighs. Of course, don’t let yourself become so distracted that you’re not watching where you’re going. Don’t run into the middle of the street when the light turns green just because you were distracted by Beyoncé.

Running with a Partner/ Trainer

Running with someone else helps you stay focused and motivates you to keep going. If running with a friend, choose wisely so they help you keep up the good work and you can do the same for them. Find a nice place where you can enjoy the scenery; decide if you’re going to go at a nice leisurely pace or if it’s turning into a race. It’s a great and free way to make running less work and more fun. Now, running trainers aren’t free, but they are a good investment. They’re professionals who’ll be able to provide you with even better tips and tricks for nutrition and preventing injury. They can also keep you on track with your goals and give you a consistent and increasingly beneficial exercise routine. If you decide you want a personal trainer, let TalkLocal help you find one.


A simple change in form can mean the difference between a healthy run and a sprained ankle. Most runners try to increase their stride length but you want to increase your stride frequency. Count how many times your foot hits the ground in fifteen seconds and multiply by 4; try to get the number high enough that you’ll reach 180 steps in one minute. While you’re running, make sure to land on the balls of your feet, rather than the heel. Try running barefoot in your home to get a good sense of where to place your foot, you’ll feel a difference. Also, try to keep your upper body relaxed with your elbows at a 90 degree angle, swinging them wastes energy.


As they say, the first step to getting your body right is to have your mind right. So, make sure you’re in the right mindset for running. Ask yourself some of these questions and then think of more:

-Why are you running?

-What goals are you setting for yourself as you run?

-Is it by mileage or distance? How often will you run?

Then while you’re running, find ways to keep you going. Set a timer on your phone and don’t stop until you hear it. Once you’ve reached that goal, set it higher. If you’re running and getting tired, pick a specific focus point, such as a tree and run until you reach it, then choose something else, and keep it up until you’re done. This can help increase your speed and endurance. Remember: you don’t have to go all out at once. Start small and keep consistent.

Running is an enjoyable activity to keep you healthy and happy. That’s why we want you to keep these facts in mind. Be safe and happy running.


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Feed Your Body Right: 7 Ways for 7 Days

Thursday, May 5th, 2016

Feed Your Body Right: 7 Ways for 7 Days - Seva Call

If you haven’t been eating healthy this winter, we’ve got good news and bad news. First, the good news: it looks like you may have a few extra weeks to trim up the beach bod, assuming recent weather patterns are any indication. Now for the bad news: you haven’t been eating healthy and your body hates you, no matter what size it is. Fortunately, Mother Earth (in its infinite wisdom) has provided a plethora of ways to satisfy both your body and your taste buds. Here are 7 tasty treats that should be hitting your table and belly, so ten-hut!

1. Carrots

Bod boost: Carrots contain vitamin A which lowers blood pressure.

Belly bonus: Grated carrot salad with raisins, pineapple, and topped with yogurt is super delish.

2. Peanuts

Bod boost: Peanuts are a great source of protein.

Belly bonus: Homemade granola is a sweet crunch scoop of heaven. Check out this Honey Peanut Granola recipe.

3. Leafy Greens

Bod boost: A great source of fiber, vitamins/minerals, and helpful in heart disease and diabetes prevention.

Belly bonus: Try this Red and Green Lettuce with Cranberry Vinaigrette as a side to a healthy meal.

4. Raspberries:

Bod boost: Has antioxidant and anti-inflammatory properties.

Belly bonus: Just dump washed raspberries in a pitcher and fill with water. In three days, you’ll have a healthy punch that’s lower in sugar than most store-bought juice. Plus, it’s pretty; so use a glass pitcher!

5. Avocados:

Bod boost: Glutathione is an antioxidant that even slows the aging process.

Belly bonus: Avocados taste great sliced with olive oil, soy sauce, and toasted sesame oil drizzled on top.

6. Snap Peas:

Bod boost: Super low-cal with folate for heart health and lowered cholesterol.

Belly bonus: Add a dollop of hummus for a healthy dose of flavor.

7. Whole Grain

Bod boost: Fiber-infused to fight digestion problems.

Belly bonus: Whole wheat crackers are a great choice for a light midday meal when paired with any meat or cheese.

The first step to looking good is feeling good. So, fill your body with what it needs to be its best. And, if you need help getting that fuel and kicking your fitness routine into overdrive, visit TalkLocal to talk to one of your local personal trainers.

5 Convenient Staycation Tips for This Summer

Wednesday, May 13th, 2015


Your area may not have a nice stock photo beach like this one, but there’s still plenty of fun to be had near you. The “staycation” is taking America by storm as people save time and money by planning their dream trip for this summer… without the trip. Below are five staycation tips that’ll help you enjoy a getaway to your own backyard.

Plan With Your Family

To get your family (especially children) invested in the idea of a staycation, it’s convenient to bring them in to the planning process. Since you have some familiarity with your own area, it’s easy to fill a staycation itinerary with a variety of activities in order to engage everyone.

Take Cues from the Tourists

Just as hundreds of thousands of New Yorkers never visit the Statue of Liberty, there is probably a world-famous (or at least nationally-famous) attraction in your area that you’ve never seen. A staycation provides an opportunity to be a tourist in your own town– grab your favorite Hawaiian shirt and guidebook, then go mimic the photo-junkies from elsewhere.

Treat Yourself

You are already making a very financially responsible decision by foregoing travel for vacation. It’s important to give yourself a pat on the back for your frugality, and to not let it get obsessive. Staycations provide a perfect excuse to splurge on a five-star restaurant, a spa day, a pool/athletic club membership, etc. You don’t have to be in a resort town to pamper yourself.

Use Local Search Apps

Sticking around in the summer gives you the opportunity to explore your area more. With the advent of local search technology, finding previously-unknown restaurants, attractions, and businesses near you is as easy as opening an app. The most useful of these apps include Yelp, Google Maps, and (shameless plug) TalkLocal.

Get Vacation-Quality Service

Some hardcore staycationers go so far as to rent a local hotel room for the full experience. If that’s a little excessive for you, you can also purchase the kind of personal services hotels offer for your home. While you’re on your staycation, hire a cleaning service. Get nice meals delivered. Take taxis or Ubers. This way you can enjoy hotel-quality treatment without the steep hotel markup.

The ideal staycation involves a pretty simple goal: it’s about creating luxury out of what is familiar to you. Often, staycationers find an additional benefit to kicking back this way: without all the unknowns of a new place, planning a staycation is easy. If you want to make it even easier, use TalkLocal to get connected to cleaners, taxis, massage therapists, and other service professionals who can help you create your dream getaway in your own town.


National Gardening Exercise Day: June 6th

Friday, June 6th, 2014

Written by Marianne Zhao

National Gardening Exercise Day: June 6th - Seva Call

June, the lovely month when the flowers bloom and the weather is ideal for days spent at the pool and outside.  June also happens to be the month of National Gardening Exercise Day (June 6th, to be exact).

What is this strange holiday?

Well, although it’s not as well known as July 4th or Labor Day, National Gardening Exercise Day is important to those who value the outdoors and personal health. It celebrates gardeners who want to stay in shape, combining aerobic movement with tending to plants.

If you fall in the category of an aerobic gardener or just want to hear more about this intriguing holiday, here are some typical activities done on National Gardening Exercise Day:

– Stretch before heading out into the garden (it is important that your muscles are warm)

– Alternate your movements; raking, mowing, weeding, digging, etc.  Change it up every 15 minutes or so

– Add physical challenges:

> squat while hoeing or weeding (be careful if you have bad knees)

> lunge and weed (don’t forget to switch legs)

> sit and weed (use your upper body to twist and stretch)

> don’t bend from your back, bend from the knees!

> remember to alternate your balance from left to right

How will you celebrate?

If this holiday shows you that you want to get in shape or add some new things to your garden, but you want to hit the gym and leave the gardening to a professional, TalkLocal has a wide network of personal trainers and landscapers. Submit a request at and get connected in seconds. Hope you enjoy this unique holiday!

3 Ways to Get Fit and Stay Fit for the New Year

Wednesday, April 2nd, 2014

3 Ways to Get Fit and Stay Fit for the New Year - Personal Trainers

The new year is well under way, and you resolved to stay fit and eat healthy! But unlike last year, it’s actually going to stick. Here are 3 ways to get fit and stay fit for the new year.

Start with Small Goals

When a new year begins, do you set high weight loss goals and eventually lose that momentum by the end of the year? The truth is, setting extremely high goals with strict guidelines does set you back in the long run. Your unreasonable goals may cause you to give up early.

You can lose more weight without feeling deprived from your favorite foods or feeling tired and sore from workouts by adding small changes to your daily routine that increase exercise and improve diet.

Then, when 2015 comes around, maybe you won’t be inventing new weight loss goals for you to quit!


You may already know that weight loss occurs when you burn more calories than you take in. Cardio exercise is a great way to burn calories. Cardio doesn’t have to involve running on a treadmill or going to the gym.

Walking your dog, participating in a Zumba class, or even mowing the lawn can burn hundreds of calories. Start off with 3 to 4 days of low-intensity cardio exercise each week, and build your way up to 5 to 6 days of high-intensity cardio.

Portion Control

Losing weight doesn’t mean you have to cut out your favorite foods! By monitoring your portion control, you can still indulge in your favorite ice cream or muffin.

WebMD states that Americans underestimate how many calories they consume each day by as much as 25%. The Nutrition Facts label on all packaged foods contains a serving size. First, look at the label and try to stick with the suggested serving size. Eventually, your body will adjust to eating smaller portions.

Need Fitness Advice?

Losing weight on your own isn’t easy! Personal trainers can give you personalized diet and exercise advice in order to complete your goals. Find your local personal trainer using TalkLocal. We’ll connect you with up to three local trainers in just minutes!

Athletes Use Kinesiology Tape At The Olympics

Thursday, March 27th, 2014

Athletes Use Kinesiology Tape At The Olympics - Personal Trainers

If you watched the Olympics this past winter, you’ve undoubtedly seen high-profile athletes wearing brightly colored tape on their bodies. The tape is more than just a fashion statement; it’s a flexible cloth tape called kinesiology tape. Keep reading to find out why athletes use kinesiology tape at the Olympics.

What is kinesiology tape?

Traditionally, athletes have taped their muscles over gauze to form a stiff bandage so they can immobilize or support a joint to help it heal.  Kinesiology tape (or kinesio tape for short) differs from traditional tape in the fact that it’s extremely flexible and strong and even has a proprietary taping technique. The tape is stretched across certain muscles in a specific pattern depending on the type of injury or muscle group.  Olympic athletes all around the world are turning to kinesio tape to help relieve pain and heal muscle strains faster.

What are the benefits?

Kinesio tape was invented over 30 years ago by a Japanese doctor name Kenzo Kase. He says that kinesiology tape allows athletes to support their muscles and joints without restricting their movements by mimicking the elasticity of the skin. Other practitioners also claim that the tape lifts the skin to reduce inflammation and increase blood circulation.

However, many scientists have questioned the efficacy of kinesiology tape and whether or not it’s anything more than a colorful placebo. Some scientists argue that the physics of “lifting the skin” as simply sticking the tape on the skin cannot produce the opposite reaction necessary to lift the tape upward.

Furthermore, while many professional-level athletes really believe in the powers of kinesio tape, all the medical studies on kinesio tape have offered extremely inconsistent results, leading many to doubt the true benefits of the tape.

Should I use kinesiology tape?

It’s hard to say. Research currently is inconclusive on whether or not kinesio tape actually has real medical benefits, but it may be helpful when you’re recovering from an injury. If you’re seriously considering using kinesio tape, you may want to talk to a personal trainer so that they can give you a personalized assessment of your situation. Talk with a high-quality, local personal trainer in just minutes by using TalkLocal. It’s fast, easy, and completely free!

Buying Workout Mats for Home Use

Tuesday, January 7th, 2014

Buying Workout Mats for Home Use - Personal Trainers

Transform your living room or any space in your home into an exercise area with a workout mat. By using workout mats, home exercises can be performed much safer. These mats are designed to support the body and cushion it from impact during the performance of various exercises, as well as protect the body from the hardness of the floor when doing floor exercises.

When shopping for workout mats, consider the following factors.

Types of Workout Mats

You’ll find different types of workout mats for home use on the market. While they may appear to be the same thing, or quite similar, there are mats that are meant to be used for certain exercises. There are also differences in dimensions, material used, and surface texture.

For instance, there are Pilates mats and yoga mats. The former are thicker with the bottom side having a gripping surface, but the top side allows the user to be able to slide since Pilates exercises involve some sliding movements. On the other hand, yoga mats offer more grip to keep a person from sliding when doing standing poses.

There are also regular mats for general use, which are normally narrower in size and great for stretching exercises.

Then, there are the heavy-duty mats, which are normally found in professional gyms and would work best if you want to make a spare room into a home gym.

Color and Style

Workout mats for home use come in various colors and styles, so you will definitely find one that will suit your personality. While mats are usually available in solid colors, you will also find plenty of mats with patterns. Choosing an exercise mat in your favorite color or design is a small way to add some personal touch to your workouts.

Other Features

Different mats offer different features, so you would want to shop around before you make a purchase.

For instance, there are antibacterial mats and mats that feature moisture and odor resistance. Some mats are waterproof and can be used outdoors, which is great when you want to work out in your yard.

It would help if you know right away what features you’re looking for to make your shopping easier.

Looking for a Personal Trainer?

If you’d like to step up your exercise regimen and work out with a personal trainer, Seva Call can help you get in touch with the best ones in your area. Contact us now, and we’ll connect you with up to three reputable personal trainers right away, and for free!

Choosing a Personal Trainer

Monday, November 11th, 2013

Choosing a Personal Trainer - Personal Trainers

If you want to live a healthier life, lose those annoying extra pounds, and stay in great shape, it is highly recommended to do a basic set of physical exercises on a regular basis. If you’re currently seeking expert guidance and a personalized workout to meet your unique fitness goals, don’t hesitate to contact a personal trainer and discuss your options. Choosing a personal trainer shouldn’t be a hassle. Follow these simple guidelines to make a wise decision.

Where to Start Looking

Word of mouth can help you get in touch with extraordinary personal trainers who live and work in your own area. However, keep in mind that what may motivate your friends or coworkers to stay fit and active may not work in your case.

Conduct an online search and use yellow pages to spot the perfect candidates in your area. Go to several gyms located near your home and ask about personal training packages. Meet the personal trainers in person and compare rates to narrow down your search.

Interview Your Favorite Personal Trainers

Thinking about choosing a personal trainer? If you want to evaluate the performance of your favorite personal trainers, you have to see them in action. Do they embrace “tough love” strategies to get results or do they opt for a softer approach?

Do you feel that you could easily connect with them? Do they seem like they know what they’re doing? At the end of the class, ask them a few questions to identify the best candidate for this job.

Get all the details you need on his or her motivational techniques, the recommended workout routine tailored to your unique objectives, multiple-client classes, individual sessions, types of packages currently available, and refund policies. In the end, ask about credentials and experience to eliminate all doubts and make an inspired decision.

Ask an expert

Choosing a personal trainer is a pretty straightforward process, especially if you follow the simple guidelines detailed above. TalkLocal is an amazing free service, designed to put you in contact with hundreds of skilled professionals operating in your area. Rely on Talk Local to meet the most dependable, gifted, result-oriented personal trainers who are actually worth your time and money.

Colored Tape on Athletes

Monday, September 30th, 2013

Colored Tape on Athletes - Personal Trainers

What is Colored Tape on Athletes?

Colored tape on athletes is officially called kinesiology tape. It is put there to reduce pain and swelling on the affected parts of the body that are injured during sports activities. These tapes may be pre-cut to fit the affected parts of the body, or they may be manufactured in large sizes and cut manually to fit the body. These tapes come in different sizes and colors, depending on how strong and adhesive they are.

How do these tapes work?

There are several theories as to why these kinesiology tapes work. There are two main theories that we will discuss, and these are the sensory gating theory and the movement illusion theory.

However, first we must establish the connection between the brain and the skin. The brain receives signals from the skin by way of receptors. Thus, kinesiology tapes, when placed on the skin, send different signals to the brain about the condition of the part of the body involved.

Sensory Gating Theory

A tape that stretches over a painful joint will send different signals to the brain that will distract the brain from making the body feel pain. This is called nociceptive signalling. The nociceptive receptors from the brain will, in a way, be confused by the tape. Instead of sending signals of pain, they will recognize the stretching of the tape. This may even improve the body’s coordination.

Movement Illusion Theory

Another theory is that having the skin stretched by the tape fools the brain into thinking that the joints have moved. The skin being stretched makes the brain think that the joint has moved without pain. Thus, the kinesiology tape has worked wonders in making your brain think that there is no pain involved in the movement.

Need More Help in Kinesiology?

Give us a call today! TalkLocal can help you find a personal trainer near you who will be able to help you with joint pain and exercise. We’ll connect you with up to three, local professionals in just minutes.

Types of Martial Arts

Thursday, September 26th, 2013

Types of Martial Arts - Personal Trainers

Martial arts are great for self-defense purposes and are also an extraordinary method to relax, de-stress, and stay in shape. Before hiring a personal trainer to profit from these remarkable benefits and more, discover some important information on various types of martial arts currently practiced all across the world to find out exactly which style suits you best.

How many types of martial arts are there?

It’s difficult, if not impossible, to count all of the combat styles developed and perfected in different parts of the globe. There are thousands of types of martial arts, and each one has its unique particularities.

However, martial arts can be divided into two main categories: those based on empty-hand combat techniques and those involving several kinds of weapons. Some of them rely on traditional weaponry, like Kendo, Gatka, or Fencing, while others depend on modern weaponry, like Eskrima or Jukendo.

Martial arts can be classified by the type of striking allowed during the combat. If you’re into punching, you might want to try Wing Chun or boxing. Savate or Taekwondo are all about kicking, and Jujutsu, Judo, and Sambo involve throwing techniques.

There are different other types of martial arts that require a whole set of different combat techniques, including knee, elbow, and open-hand strikes, like Karate or Muay Thai.

Older types of martial arts have been developed hundreds of years ago and are associated with alternative therapies, like bone setting, acupuncture, or acupressure, due to their remarkable health benefits.

Which style is truly adequate for me?

Choosing the right combat style for yourself can be quite challenging, especially if you’re a novice with little or no experience whatsoever in this department. It all depends on your goal (learning new self-defense strategies, losing weight, staying fit, and so on), your physical shape, your favorite striking methods, and the amount of time that you plan to invest in this new hobby.

Ask an expert

When it comes to identifying the best martial arts systems for you, it is recommended to talk to a dedicated, friendly, experienced personal trainer who has what it takes to evaluate your needs and provide the best answers. Contact the best ones in your area by counting on TalkLocal. We will connect you with the right professionals in your area in just minutes, for free!