Have you ever imagined treating yourself to the services of a sports coach? Perhaps, like many people, you’ve just been daydreaming, telling yourself that a sports coach’s fees are financially out of your reach.

Let me break down your clichés and introduce you to the world of sports coaching, with its prices and benefits.

How much does a home sports coach in Geneva cost?

On average, a home sports coach in Geneva costs around CHF 73 per hour. However, it’s important to note that rates can vary depending on a number of factors. Which factors? The coach’s experience, the type of training required and the duration of the sports program.

Working as a home sports coach requires rigor and seriousness. A good coach must provide personalized training and results for his or her clients, as well as offering mental support. So it’s important to choose the right professional.

To have a home sports coach, the financial aspect is important, but so is the quality. Discover my coaching services that combine quality and affordability.

My home sport coaching services

To introduce myself, let me tell you that I’m both a sports coach and a personal trainer in Geneva. What’s more, I created the Featness app, your digital sports coach!

My work as a sports coach is a passion that I practice professionally and with the utmost seriousness.

A sports coach and personal trainer

If you don’t understand the difference between a sports coach and a personal trainer, let me explain. As your coach, I’m going to concoct for you a personalized training program and help you achieve it. What’s more, as a personal trainer, I’ll take you to the next level and help you develop.

For information on prices, a single session costs CHF 100. Each session lasts between 1h00 and 1h15.

You can also subscribe to a 10-session package for CHF 90 per session.
Included in your sports coaching sessions, you’ll benefit from a tailor-made training program with training videos to do on your own, if, for example, you’d like to train on your own alongside your sports coach sessions.
And if you only want a complete program (explanations of each exercise + creation and sending by e-mail) in one shot, it will be 150.-.

In the digital age, I also had the idea of creating your digital sports coach !

My Featness premium application

The Premium version of my Featness application offers you a six-week sports program accompanied bya personalized dietary plan.

With a premium subscription, you’ll get professionally prepared advice and training right in your pocket!

Our prices are only 9.99 euros for a monthly subscription and 97.99 euros for an annual subscription.

You can now test the free version of Featness which offers a wide range of workouts as well as hundreds of exercise videos set to music… Results guaranteed! Come and be part of the adventure.

You can combine the app with my personalized, in-home coaching services. A service that adapts to your needs.

From client to professional, the sports coaching business is all about offering you the very best quality of service.

What are the advantages of having a sports coach?

• First of all, you’ll benefit from personalized coaching tailored to your specific needs and objectives.
• A coach is there to guide you, motivate you and push you to give your best at every session. He’ll design a workout that makes sense and delivers real results.
• What’s more, by having a coach at home, you save time and energy by avoiding trips to the gym. You have the flexibility to plan your sessions according to your schedule, so you can stay regular with your training program.
• A sports coach and personal trainer at home is there to help you with technical. He’ll guide you through the correct movements and exercises, making sure you adopt the right posture and technique.
• This will allow you to maximize the effects of each exercise while reducing the risk of injury. Your coach will pay close attention to your fitness level and will adapt the sessions to your abilities. As a result, it will gradually push you to push your limits safely and effectively.
• With a coach, you’re sure to get the most out of your workouts and make steady and make steady progress.

Physical and mental support

As well as the physical and technical aspects, a sports coach also offers crucial psychological support.

They understand that success in sport is not just about the physical aspect, but also about the state of mind.

A personal trainer can help you develop a positive mentality, overcome obstacles and maintain motivation. He’s there to encourage you, remind you of your goals, and help you stay focused on your progress. Thanks to his experience and expertise, he can provide you with tools and strategies to manage stress, improve your self-confidence and maintain a strong attitude.

With the support of a sports coach, you can go beyond your limits and achieve the result of your dreams.

In short, the cost of a sports coach, is probably lower than you thought! But quality is more than important if you want a return on your investment.

I offer personalized services to help you achieve real results, with affordable prices and optimal physical and mental support!

Join me and get the body of your dreams!

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Push-ups are one of the most famous sports exercises. Used to strengthen your triceps, your pectorals as well as your deltoids, I will list here different types of pumps and their specificities so that you can integrate into your sports routine the push-ups best suited to your profile.

What are the benefits of push-ups?

Doing push-ups regularly can be good for your physical condition and your general well-being. This simple but effective exercise involves several muscle groups and offers numerous benefits.

Push-ups are great for building strength in your arms, shoulders, pectorals and abdominal muscles.

Additionally, doing push-ups involves maintaining good posture, which can help correct muscle imbalances and improve your overall posture. Push-ups work the stabilizer muscles, which helps improve your body balance. This can also be very beneficial for the practice of other sports.

One of the other major advantages of pumps is that they can be done anywhere, at any time, without the need for any special equipment. You can do them at home, outside or even when travelling.

To take full advantage of the benefits of push-ups, you should incorporate them into a training routine complete with other exercises!

Push-ups for beginners

If you’ve never done this exercise before, or only done a few, don’t go in blind and follow my advice!

You should start by practising easy, classic push-ups so that your muscles get used to them before moving on to the next stage.

Wall push-ups

If you’re afraid of taking the plunge, you can start with a little magic trick!

Here’s how to do wall push-ups:

Face a wall and place your palms against it, feet together about 70 cm from the wall. Now bend your elbows while keeping your body aligned. Gently bring your nose close to the wall until it brushes against it. Then push yourself back to your starting position. Make sure your head, back and legs are aligned. Contract your abdominal muscles and squeeze your buttocks to lock your body in place.

You can start with 3 sets of 40 push-ups, with an interval of 1 minute 30 between sets.

Once the exercise seems too easy, you can take it to the next level.

Knee push-ups

Here’s how to do it:

To begin, kneel on the floor with your feet together. Place your palms flat on the floor, a little wider than shoulder-width apart, with your arms outstretched. Make sure you contract your abdominals and buttocks, while keeping your thighs, hips, back and head aligned. Then bend your elbows and gently bring your chest down to the floor until it touches it, then back up.

Perform 3 sets of 20 repetitions, pausing for one minute and 30 seconds between sets.

Once you feel completely at ease, you can move on to the next stage. Contrary to popular belief, wall push-ups and knee push-ups are very effective!

Classic push-ups

Here’s how to make THE original push-up:

To begin, kneel on the floor. Place your hands on the floor, about shoulder-width apart. Then extend your feet and move them backwards, one after the other. The closer your feet are together, the more tension you’ll feel in your back and buttocks. Now slowly flex your arms, pull your shoulders back and lower your chest towards the ground in a controlled manner. Make sure your elbows point slightly backwards. Finally, push yourself upwards in a controlled manner, starting from the lowest point.

You can perform 3 sets of 8 repetitions, always pausing for 1 minute 30 seconds between sets.

Now that push-ups are part of your part of your daily routine, it’s time to think about what exactly you want from them.

Push-ups for intermediate level

You’ve become a professional of easy pumps, and now you’re going to specify or combine different types of push-ups to work different parts of your body.

If your aim is to build up the triceps in your arms, here’s a suitable type of pump.

Diamond push-ups

The diamond push-up is similar to a classic one except that you must place your hands very close to each other.

You can do 4 sets of 20 push-ups, with your usual break of 1 minute 30 between each set.

Would you rather work on your pectorals? This exercise is for you!

The archer push-ups

This type of push-up resembles a classic push-up, only you have to flex your left arm and move down to the left until your chest is close to the ground. Keep your left elbow close to your body. At the same time, fully extend your right arm so that it forms a 90° angle with your body. Push on your left arm to return to the starting position. Alternate arms.

You can do 4 sets of 20 push-ups, with your usual break of 1 minute 30 between each set.

Finally, if you want to work on your deltoids, discover a new type of push-up:

Elevated push-ups

To begin with, position yourself as if you were going to do classic push-ups: your feet are on the ground and your hands are raised on a step. Make sure your body is slightly inclined, with your feet lower than your head.

You can do 4 sets of 20 push-ups, with your usual break of one minute 30 between each set.

Here you are at the intermediate level, with different push-ups to perform depending on the parts of the body you want to work on. Before moving on to the advanced level, make sure you’re physically ready!

Push-ups for an experienced profile

Once you feel physically ready, you can move on to the advanced level. Take care not to injure yourself, and start gently.

Spiderman push-ups

Here’s an ultra-efficient type of push-up:

To begin, position yourself in classic push-ups. As you lower your torso, lift your right foot and bend your leg to bring it towards your elbow. Return to the initial position, then repeat the same movement on the other side. This type of exercise target the glutes, abdominals, triceps, pectorals and deltoids.

You can do 3 sets of 10 push-ups, with your usual break of one minute 30 between each set.

Slammed push-ups

Put yourself in the classic pump position, with arms straight, back straight and abdominals contracted. Bend your elbows down towards the floor, keeping your arms close to your body, until your elbows reach a 90-degree angle. Push hard on your hands to propel yourself upwards, trying to lift slightly off the ground. While you’re in the air, bring your hands together quickly and clap them together before falling back to the ground.

You can do 3 sets of 10 push-ups, with your usual break of one minute 30 between each set.

To sum up, the different types of push-ups are simply variations of the classic version, adapted to your level or oriented towards a particular type of muscle to be worked. The benefits push-ups are numerous, practicing this exercise can only do you good, and it should be part of a complete training program.

If you’re interested in a complete sports training program, please don’t hesitate to contact me. By offering you my help as a personal trainer, I promise to adapt to your specific profile and desires, in a good mood, with maximum motivation and professionalism. Optimum results guaranteed!

The post The different types of push-ups and their benefits appeared first on Samysart.

Today, the mental health taboo stands up. And so much the better, because we’ve all suffered from anxiety, depression or some other mental disorder. It’s important to take care of yourself!

But did you know that it’s possible to combine physical and mental health? Sport has enormous benefits for our psyche. I’m going to explain the various benefits of physical activity on your mental health and give you some tips on how to make sport part of your daily routine.

So are you ready to be as healthy as you can be, both physically and mentally? Let’s go!

Links between mental health and sport

Regular physical activity not only strengthens your muscles and improves your physical condition, it also has a positive impact on your mental health. Get ready to find out how to move your body and see how much it can really do for your mind!

Physical activity to reduce stress and anxiety

Regular physical activity is a real ally in reducing stress and anxiety. Scientific studies have shown that exercise stimulates the production of endorphins, brain chemicals that act as natural analgesics and provide a feeling of well-being. Exercise also helps to reduce levels of cortisol, a hormone associated with stress.

We are the fruit of an explosive cocktail of hormones, and by getting to know them, we can control them and thus be the masters of our own happiness.

Sport to improve mood and self-esteem

Exercising will increase your serotonin. This hormone is involved in a variety of physiological processes, but its influence on mood is particularly remarkable. By increasing the level of serotonin in your brain, physical activity promotes an improvement in your mood.

Doing sport also means having a better self-image! Sport boosts your self-esteem, because it allows you to develop your physical capabilities and therefore reinforce your sense of competence thanks to the successes and progress you’ll make. By also working your physical appearance, you’ll be able to have the body of your dreams, which means you’ll love yourself even more. By getting out of your comfort zone, sport also stimulates your mind. What’s more, it allows you to establish greater harmony between your body and your mind, which contributes to a positive self-image.

Less stressed, in a good mood and with a good self-image, sport still has surprises in store for you…

Exercise also boosts concentration and productivity

Endorphins also increase blood flow and oxygen supply to your brain, improving your concentration and cognitive abilities. What’s more, you now know that sport helps to reduce stress and anxiety, factors that can affect your concentration.

Thanks to sport, you can not only feel a clear improvement in your mental life, but you can also fight against or avoid a serious mental illness that affects more people than you think.

Sport to prevent depression

When it comes to preventing and combating depression, sport can play an important role. Because of everything you’ve just learned about the role of serotonin, dopamine and endorphins, sport regulates your hormones to improve your emotional state.

Sporting activity can also improve quality of sleep, as well as reducing stress and anxiety. Lastly, sport promotes socialization and belonging to a group, which can have a positive impact on self-esteem and general feelings of happiness and satisfaction.

All these factors are extremely helpful in combating or avoiding depression.

Of course, if you think you’re suffering from depression or generalized anxiety, you absolutely must consult a mental health specialist.

Make sport part of your daily routine

Now that you know all the natural benefits of physical activity on your mind, I’m going to give you some tips to welcome sport into your life.

Choose a sport you enjoy

To keep sport from becoming a chore, you have to enjoy it! Think about what motivates you and what you enjoy, and choose your sport accordingly!

Do you prefer a sport that connects you to your inner self? Choose yoga or Pilates!

Do you like teamwork? Maybe basketball or soccer are for you!

Do you feel like a fish in water? Take up swimming!

There’s such a wide range of sports that there’s at least one that’s right for you, so don’t hesitate to try out several before taking the plunge for good.

Rigor and organization

To reap the mental and physical benefits of sport, you need to be rigorous, with regular training sessions.

If you do sport in a club or with a coach, it will take care of itself, but if you exercise alone at home, you’ll need to be rigorous and organized.

To sum up, the benefits of sport for mental health are extremely numerous. Physical activity stimulates and positively regulates our hormones, for an overall feeling of well-being. What’s more, our self-confidence is boosted. To make sport part of your daily routine, you need to be rigorous and organized.

For this, I offer you my personal trainer services ! On the program: personalized training, with targets to reach and motivation to keep you motivated!

Don’t hesitate to call on me, I promise you optimal results and sessions, always in a good mood and with confidence.

The post The benefits of sport for mental health and how to incorporate it into your daily life appeared first on Samysart.

Summer is well and truly here, and so is the heat that comes with it. So how can you continue to exercise safely and enjoyably? Discover my seven tips to keep fit this summer while having fun and taking no risks.

Stay well hydrated

Sport means perspiration ! You must always give your body back the water it has lost. You need to drink about a liter more water than usual when you work out.

Always take a water bottle of at least 1,5 L with you. Remember to take an isothermal flask filled with cool water.

Tips for those who have trouble drinking:

• Drink a glass of milk after your workout. Ultra-hydrating and good for your muscles, this precious liquid will be your little reward after sport!
• Set an alarm on your phone to ring every 20 minutes during your sports session to remind you to drink.

Now that you know how to stay well hydrated, let’s look at how to dress during your sports sessions.

Adapt your clothing

• The first thing to do, if you’re outdoors, is to protect your head. Beware of sunstroke!
• Protect your skin and eyes from the sun too. Sunglasses and sunscreen should be your best friends during the summer months!
• Choose breathable clothing such as polyester. Don’t wear clothes that are too tight, as sweat can cause burns.
• Remember to wear light shoes.

You’re well-equipped: but the best thing you can do about the heat, for your body, is to avoid it!

Practice your sport at a convenient time

Each season has its own timetable for spending energy! In summer of course, it’s best to train during the cooler parts of the day.

• If you’re an early riser: train between six and eight in the morning. When exercising in the morning, don’t push yourself too hard, especially if you’re planning to eat breakfast only after your session.
• If you’re more of an evening person : then spend between 5 and 7 p.m. It’s best to avoid exercising too late. Your hormones will be stimulated, and you’ll have trouble falling asleep.

But to keep your body cool, nothing beats the freshness of water.

Try your hand at water sports

If you’re not a fan of this type of sport, then summer will become an ally for experimenting with new things.

It’s a great way to cool off and keep up your sporting activities, and a great way to have fun with family and friends.

• If you live near the sea or ocean, or will be spending part of the summer there : try your hand at surfing or sailing!
• If you live near a lake or are going to spend part of the summer there : kayaking or paddleboarding are sure to please you, and make you a real adventurer!
• If you don’t have access to these natural elements, there’s always the the pool. Swimming remains one of the best sports for build muscle . What’s more, depending on the type of swimming you do, you can focus on different muscle areas.

In summer, you probably want to enjoy the outdoors. Let me introduce you to the best sport for exploring the area!

Get on your bike

Cycling strengthens your bones and works the muscles in your lower body.

If you stick to the timetable I’ve given you above to avoid overheating, and put on a helmet, you can have some great sporty rides.

Or hop on a mountain bike for an adrenalin-filled afternoon in the forest.

A summer full of thrills in store. But if you’re looking for a little lightness and fun, racquet sports are for you!

Discover racket sports

Whether it’s a game of badminton in your garden, beach volleyball on your beach vacation or tennis lessons, there are plenty of racket sports to choose from.

What makes them good?

Excellent for cardio and for refining your figure and strengthening your muscles, this type of sport will keep you healthy and shape your body, while you’ll just have had the feeling of having fun.

You now have plenty of ideas for spending your summer, but always be careful during this period.

Watch out for heatstroke

The risk of heatstroke is very high for athletes in summer.

Symptoms of heat stroke include fever, red face, headaches and intense thirst.

If heatstroke is more severe, you may experience vomiting and behavioral problems.

By staying hydrated, not pushing yourself too hard, protecting yourself from the sun and working out during the cooler hours of the day, you can avoid this unpleasant and dangerous event.

To sum up, my tips for staying in shape this summer despite the heat

• Stay well hydrated.
• Buy suitable clothing and accessories,
• Do your sessions during special times.
• Sports adapted to the summer season (especially water sports!)
• And finally, watch out for heatstroke.

If you want to work out in optimal conditions and have goals in mind, let me become your personal trainer. I promise to get you started in a way that’s perfectly adapted to your profile.

The post Sport and heat: my 7 tips for staying in shape this summer appeared first on Samysart.

Getting into or getting back to sports with a baby in your arms can seem complicated. But thanks to our 6 tips, you will be able to get back to exercising while having a great time with your newborn! Super fun ideas for sport activities to keep you in shape, while staying connected to your little one and making them discover the joys of exercise! So don’t hesitate any longer, follow the guide and let’s go!

Walking with your baby: the good idea 

Walking: a simple yet very beneficial activity. Let’s see together how to do it the right way.

The gear you need

• Your baby-carrier
• A baby bottle and food
• Clothes fitting the weather and its potential variations
• A first aid kit in case of a problem

How to walk well with baby?

Once you have made sure that your child is settled comfortably and that the conditions are optimal for you too, let’s go! I advise you not to walk more than 10 km and to take breaks every ten minutes for baby’s well-being. Walking has positive effects on your body and mind, a must for a parent! Plus, your baby will be able to observe the world with their eyes wide open, a wonderful moment of curiosity for them.

Try baby yoga and awaken the senses of your little one

Yoga, this ancestral practice, is now becoming rather well known in our Western countries. But did you know that there even is a special yoga to practice with your baby?

The gear you need

• Soft and comfortable clothes for everyone 
• A play mat
• A floor mat

How to practice baby yoga ?

The great thing is that you will both actively participate! You can begin with some yoga poses next to your little one, each on your mat.  Then you can do some specific baby poses for them. Here is an example of pose:

• Grasp your baby’s wrist with one hand and the opposite ankle with the other hand, so that the palm of his hand touches the sole of his foot. Then gently repeat the same operation with the other arm and the other leg.

Be careful to only stick to poses that really exist!

Practice swimming with your swimming baby

For this activity, it is best to wait until your baby is four months old. If you want to practice this activity at the municipal swimming pool, you need to enrol into swimming baby groups.

The gear you need

• A waterproof swimming nappy
• Water toys like pool noodles
• Inflatable arm rings

How to swim with your baby?

For this activity, you will focus your attention on your child more than on your sporting practice. If you want to keep on practicing sports with your child even later, getting them used to water sports from an early age is a real head start.

For this activity, the main thing is to be attentive to your little one’s reactions and to go about it gently. A moment of complete relaxation!

Dancing with your baby: to connect through sports

Dancing is both a sport and a form of bodily expression. Dancing with your baby is a wonderful way to exercise while spending time connecting with your child.

The gear you need

• A baby sling

How to dance with your baby?

Moms, before doing this exercise, you should make sure to be physically ready if you have just given birth, because you will be doing a double effort: dancing and carrying the baby. You can choose the music of your choice and the type of dance too. Do not make any sudden or dangerous moves for your child, but other than that the goal is to let off steam, have fun and connect with your little one.

Pedal with your little one

Cycling is a great sport! It works on your balance and strengthens your muscles.

The gear you need

• A baby seat or a child’s bicycle trailer
• A helmet for everyone

How to ride a bike with your baby?

Foremost, you must wait until your child knows how to master the sitting position and knows how to hold their head and back, this means around nine months old. As with walking, do not cover too many miles and take regular breaks. Thanks to the bike, baby will experience their first little thrills of adrenaline! An enjoyable family and sporting moment!

My final tips for safe activities with baby

Now that you have lots of ideas and that your feet are burning, remember these few tips before starting:

• If you are a young mother, you must first make sure that you are fit to get back to sport. 
• Safety first! Make sure you always have the right equipment and pay attention to the weather.
• It’s essential for everyone to stay properly hydrated.
• Pay attention to your baby’s reactions, to see whether they like sporting activities or not.

To summarize, our 6 ideas for exercising with your baby are walking, yoga, swimming, dancing and cycling. By following our advice, you will experience moments of sporting joy shared with the most precious being in your life. To have a sporting life is to ensure mental and physical health!

If you want to dive deeper into physical activity, don’t hesitate and contact me for some sport personal training.

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Do you wish to be active this summer without spending a penny? That’s good, because the city of Geneva is full of options when it comes to free sporting activities that will make you sweat while having fun. Whatever your sporting profile and your desires, Geneva has everything you need to move without spending.

In this article, you’ll find 7 original ideas for practicing sports and enjoying the summer season in Geneva. Ready to take on the challenge? So let’s go enjoy an active summer!

The summer capsules, a concentrate of sport activities offered by professionals

From 3rd July to 23rd August, 2023, the city of Geneva is organising free sports lessons. This amazing concept reoccurs every year. In the heart of the magnificent La Grange park, in front of the imposing Reformation Wall and in many other original places. If you’re 18 years or older, come and enjoy Yoga classes or Urban training. So, what are you waiting for to sign up?

Biking: the summer’s good idea

Beautiful Geneva is full of bike paths. To go out on your own, with friends or with your family, nothing beats pedalling! The city of Geneva is filled with treasures, so why not discover them on non-motorised two-wheelers? Combining discovery and sport is this summer’s good idea!

Fitness trails: for a fresh sporting adventure

You may, for instance, go to the Vita Parcours, where you can enjoy 8 different trails. Fitness trails are the best way to work all your muscles thanks to the various exercises offered, while enjoying the coolness provided by trees and greenery. It’s a perfect free option for the summer and you can make things more challenging by brisk walking or even running through it.

Practice climbing for free

Did you know that a self-service climbing wall is available in the heart of Geneva? In fact, it is in the Bout-du-Monde Sports Centre. It’s a good way to try climbing! This sport will get you working on your cardio, stimulate your brawn and even your brains, because you have to make the right choices in order to climb correctly. A colourful and ultra-entertaining sport!

Thinking of top places for running sessions

Geneva is THE green city par excellence. Having running sessions in cool areas is a good way to stay active without suffering from the heat during the summer. Here are some top places for summer running sessions:

• The Perle du Lac Park: this magnificent wooded place will give rise to races where your eyes will be as active as your feet!
• On the shores of Lake Geneva: one of the most beautiful lakes in the world.
• The bois de la Bâtie : an authentic forest in the heart of the beautiful city that’s Geneva.
• The parc de Vermont : in the Montbrillant neighbourhood.

With all these options, no more excuses then, put on your best pair of running shoes and have fun during the summer.

Discover golf, an exciting sport

Every summer, the city of Geneva offers free golf lessons. Discover a sport that usually is not that accessible. Free sports lessons for urban golfing in the heart of Geneva? An opportunity not to be missed to discover a new rewarding sporting activity. Take this opportunity from 3^rd July to 20^th August 2023.

Spend a refreshing summer in the water

What would summer be without bathing? The free beach of Nautica will allow you to indulge in water sports for a cool summer. So which sports activities to choose?

• Swimming: breaststroke, crawl, butterfly… there are thousands of ways to swim. Practice to improve your moves!
• Snorkeling : you can buy cheap equipment in specialized stores. It can be reused every summer! Discover Lake Geneva in a different manner.
• Paddle board: you can find cheap, inflatable paddle equipment. Tone your muscles in between swims.

Enjoy the water while staying active this summer!

Feel like a fish in the water and stay sporty this summer!

To sum up, here are the 7 ideas to exercise in Geneva without spending a penny, by discovering the summer capsules and urban golf, letting off steam by bike or on foot, climbing like a monkey or swimming like a fish. From July to September, you will spend an active, cool and free summer!

Are you passionate about sport? Discover my customised coaching services. I can help you sculpt your body and push through your limits, while having fun! With the services of a personal trainer, you will boost your self-confidence and your physical abilities. 

Contact-me to learn more about it

The post Free exercise: 7 ideas to get moving at no charge this summer in Geneva appeared first on Samysart.

The squat is the must-do exercise for firm legs. But in addition to working your quads and hamstrings, you can sculpt your glutes and adductors.

Squats are great for strengthening your entire lower body. Ready to integrate this bodybuilding exercise into your daily life? Jump on board and sculpt a dream body for yourself!

Some squats to get quads of steel

The quadriceps muscles are located in your front thigh. If you practice squats, on top of getting firm and muscular thighs, you will also strengthen your joints. But then what types of squats for your quadriceps?

The chair: the basic squat to work your quads

Stand with your back against the wall and slowly get down until your knees are at a 90-degree angle. Hold this position for a full minute, then slowly come back up.

The front squat

• Go to the gym. 
• Then stand up, spread your feet shoulder width apart and cross your arms under the bar which is placed on the squat cage.
• Raise your head so that the bar is against your neck, just below where the Adam’s apple should be.
• Next, raise the bar so that it rests on the top of your pecs and your anterior deltoids (your front shoulders’ muscles). 
• Your arms crossed position throughout the exercise will provide great stability for the bar. 
• To perform the movement, bend your knees until your thighs are parallel to the floor.
• Don’t forget to contract your abs and to keep your head aligned with your spine. 
• At the bottom of the movement, make sure to keep your natural arch and to push on your legs to return to the starting position.

You can choose which types of squats you prefer from these two examples. Whether you prefer staying home alone or training at the gym.

These exercises will benefit your entire lower body, but even more so your quadriceps.

Some squats for firm hamstrings

After the front thigh, give way to the back thigh! In order to perfect your thigh, here are examples of squats that will benefit your hamstring muscles:

Zooming in on air squats

• Standing with your legs shoulder-width apart, keep your arms along your body.
• Lower your hips back, keeping your chest straight and your torso tight. Inhale as you bend your knees and push your shoulders back while raising your arms forward. 
• Get down as low as possible while maintaining stability and balance, with your upper body leaning slightly forward. 
• Once you have reached the lowest position, use the strength of your legs to come back up as you exhale. 
• To accompany the movement, lower your arms along your body.

The back squat : an exercise that can also be done at the gym! 

• Place the bar on your trapezius (fleshy part of the shoulders) and spread your feet shoulder width apart. 
• Inhale and engage your perineum and transverse, then lower your ribs.
• Bend your knees and lower your butt down and back; your bum should drop a little lower than your knees.
• Then, push on your feet and contract your glutes to go back to the initial position.

See the exercise

The Hack Squat

• Start by positioning the barbell on a support at shoulder height. Place your upper back under the bar, just below the base of your neck. Grasp the bar firmly with both hands.
• Straighten your legs and lift the bar off the support. Take a step or two backwards away from the support. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outwards.
• Inhale deeply and begin to lower your body by bending your knees. Keep your back straight and make sure your knees don’t extend beyond your toes. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go.
• Exhale as you push your heels into the floor and straighten your legs to return to a standing position.

See the exercise

Some squats for a muscly butt

In addition to the aesthetic side, building butt muscle means ensuring proper functioning of the hips, back and knees. Here are two examples of squats to have a butt of steel: 

The narrow squat: the original version of squats

Place your feet hip-width apart. Flex your legs as if trying to squat all the way down until your thighs are parallel to the ground, while pushing your butt back. To avoid injury, be sure to place your body weight on your heels and keep your back straight.

See the exercise

The Romanian deadlift: a more muscular squat variation

Hold a dumbbell in each hand, arms to your sides, and bend your knees slightly. Then slowly bend the hip joint and lower the dumbbells as much as you can while making sure to keep your back straight. Get up slowly while making your glutes work.

See the exercise

Some squats for your adductors’ flexibility

Working your adductors is essential in order to maintain good leg flexibility and good blood circulation.

Here are two examples of types of squats for your adductors:

The sumo squat: a variation of the basic squat

The sumo squat is a variation of the basic squat where your feet are placed well over shoulder width apart and your toes point outward. To perform it well, bend your legs while pushing your butt back, while keeping your back straight.

The side squat 

• Standing, spread your legs so that your legs form an equilateral triangle with the floor and make sure your toes are pointing straight ahead. 
• Inhale and contract your abdominal muscles and your glutes. 
• Shift your weight onto your right leg, bend your right knee and sit back as far back as possible during the down phase. 
• Your left leg should stay straight while your left foot rocks at the heel. 
• Keep your toes pointing up. Keep your right heel on the floor and keep your torso straight. 
• Pause at the bottom of the down phase, exhale and come back up to the starting position. 
• Repeat the exercise with the opposite leg.

The different types of squats, in short: 

There are many types of squats and this exercise is extremely beneficial for having firm muscles as well as a good health. At the gym or at home, you can practice this type of bodybuilding quite easily and with optimal results if you are dedicated.

If you need help with your muscle building in general, I offer you my personal training services! Physical and mental support to get back in shape!

Don’t hesitate, contact me and get coached by a pro!

The post The different types of squats and their advantages appeared first on Samysart.

Have you managed to stay motivated throughout the year and are you starting summer with a great summer body? Or do you feel the urge to get to exercising now that summer’s coming? No problem! Exercising during summer is a real treat, but of course between barbecues, parties, holidays and the heat… it’s not easy staying motivated!

Keep calm, I’ll give you 7 top tips for continuing or starting a sports routine in order to stay in great shape throughout the summer. Put on your sneakers and your sunscreen and let yourself be guided!

Have your sports sessions at home early in the morning or in the evening

In order to avoid sports sessions under the scorching sun, the best you can do is to practice your sports exercises at home and during the cooler hours. Early in the morning before work or early in the evening before a little outing with friends, choose what suits you best.

It’s up to you to create your sports routine with exercises that will work the chosen parts of your body.

By maintaining regular and at the same times sports sessions, you ensure optimal results and personal pride.

Take your sports gear during your holidays

Holiday time has come! In your suitcases, take sports gear that takes up little space with you. By taking this equipment, you give yourself more chances to stay motivated.

You can take resistance bands, a small foot ball or even your skipping rope. As with sports at home, you can maintain an exercise routine in the cooler hours or play fun sports, like volleyball games, on the beach! After all, it’s summer, you ought to enjoy it!

Favour alternate summer sports

Exercising also means living with the season. It makes exercising funnier with less routine. Go practice summer sports. Here I give you some examples:

• Mountain biking, a great cardio sport that will work out all your body muscles. Remember to cover your head well under your helmet and go out in the morning or in the forest. You are sure to have a great time and to make the most of summer’s privileges.
  
• Outdoor Yoga classes. These types of classes in the middle of parks are frequent and you can find them everywhere during the summer by asking your city. Other sports, such as Pilates, may be available. An original way to exercise outdoors and stay motivated thanks to the group you’ll be with.
  
• All beach sports. Beach-volley, Kite surfing… if you’re going to the beach this year, don’t hesitate to try new things. Sculpt your body while experimenting, having fun or giving yourself a little adrenaline.
  
• All summer mountain sports. Like hiking, climbing, or even canyoning.

There’s plenty of options, so choose what best suits your budget and your personality and let’s go!

Stay motivated by challenging yourself as a group or as a pair

You can practice your morning or evening sports routine with your family, because getting motivated on your own can be more difficult. You will not see this activity as a chore, but as a hobby. Set original challenges for your loved ones such as night runs or breaststroke contests at your city’s municipal swimming pool! Come on, let’s go combine fun with sports!

Enjoy yourself in a sports holiday club

Many sports-oriented holiday clubs exist. If you have the budget, you can go to one of these clubs. Surrounded by other sports enthusiasts and professionals, you are guaranteed to stay motivated! If you don’t have the financial means for such a holiday, why not create your club at home? Make up a tailor-made sports program with your loved ones, for example for a week. A fun challenge that will give you and your loved ones thrills and that you’ll be able to be proud of.

Practice water sports

What a better time to get into water sports than during the summer? In order to stay cool during the hot weather while doing your body good, water sports are perfect.

Once in water, moves become easier, but the outcome on your muscles is the same. In addition, the water will relax your body and will even do your mind good.

Aqua-gym, crawl or even windsurfing…the range of choices is wide.

Follow these tips to exercise safely during summer

Of course, you need to be careful while practicing sports in summer.

• Make sure to be perfectly hydrated.
• Protect yourself from the sun by always covering your head outside and protect the rest of your body with appropriate clothing and sunscreen.
• Watch out for heat strokes! Avoid the hottest hours and areas without any shade.

Never push yourself too hard in summer, you’d risk putting yourself in danger.

Exercising during summer, to summarise

To summarise, exercising in summer thanks to our 7 tips is a great idea! By practicing the right sports and adopting the right gestures, you will stay healthy and maintain or redefine your body.

If you want to make sure you’ll stay motivated all year round and have the best results, I offer personal training in Geneva just for you!

Hesitate no more, and get started with me!

The post Exercising During Summer: 7 Tips to Get You Motivated appeared first on Samysart.

Sport and menopause: a new art of living

You’ve entered a new phase in your life with the menopause.

This can be a roller-coaster ride of changes. To cope with this important milestone in your life as a woman, it’s important to adopt a new lifestyle routine so that you can live this new stage serenely.

Taking care of your body is essential. Here we look at the benefits of sport and physical activity during menopause, to help you navigate these changes with peace of mind.

The benefits of sport during menopause

Sport is always beneficial! But depending on the period of our lives, we need to adapt our approach to physical activity.

Menopause and weight gain

Because of hormonal changes, chances are you’ve put on a little weight.

Don’t panic, you can easily lose that extra body fat with regular physical activity. In the rest of this article, I’ll suggest the best sports to do during menopause.

Sport during menopause to limit cardiovascular risks

Still due to hormonal changes your cardiovascular system is weaker. So it’s essential to take up sports to help strengthen your cardiovascular system. More than just the need to have a nice body, a woman’s need to exercise during menopause is a necessity to stay healthy.

Stimulate your endorphins to cope with menopausal symptoms

As you’ve probably noticed, your mood is more erratic and you’re unfortunately more susceptible to depressive symptoms.

When you exercise, you produce endorphins, also known as the “happy hormone “. This hormone will reduce your stress and increase your well-being!

Take care of your muscles

After a certain age, muscle mass declines . To remedy this, you can practice muscle-strengthening exercises.

There are so many reasons to start or resume sport during menopause! Keeping your body looking good, maintaining your physical and mental health… Now that you’ve understood the benefits of sport during menopause, let’s see what precautions you should take before taking the plunge!

Exercising during menopause: my key tips

Your body has changed, so the way you look after it must be different. Don’t worry, I’ll explain everything!

The benefits of a healthy diet

The benefits of sport should always be combined with a healthy, balanced diet. Promotes balance with a mix of fruits, vegetables, grains and proteins . Avoids processed products. Proper nutrition will make it easier for you to exercise.

Precautions and preparations for safe physical activity

To avoid injury, you should of course always warm up before your training sessions. Don’t pull your punches and resume sport gradually. Start by walking at least thirty minutes a day.

Focus on impact sports

Impact sports are those that are intense on your bones or joints, such as soccer or dance. However, you should always seek your doctor’s advice before embarking on such sports! Don’t take any unnecessary risks. In fact, your bones are more fragile and therefore not withstand impacts.

You’re finally ready to start your new sports routine! It’s time to get to the heart of the matter and introduce you to the best sports to play when you’re a woman going through menopause.

The best types of sport for menopausal women

Sport can help alleviate menopausal symptoms, so…buy yourself some good sports equipment and off you go!

Lose weight by indulging yourself

The best sports for slimming down during menopause are: walking such as hiking, cycling or swimming.

Hiking is a great way to lose weight while spending time in nature. This leisure sport is excellent for your physical and mental health.

The bike will work your whole body. You can practice it in the countryside or in the city. You can even combine business with pleasure, by using it as your daily means of transport.

As well as helping you slim down, swimming will relax you completely.

Stimulate your cardio

As I said earlier, you absolutely must take care of your weakened cardiovascular system. Cycling and swimming are still ideal for this purpose. These activities have many benefits, so get started!

Strength training: a menopause sport that’s just right for you

You may have clichés about bodybuilding and think it’s a sport for men only. Not at all!

The benefits of weight training are incredible, especially for menopausal women. Weight training will prevent you from gaining fat while keeping your muscles from sagging. You can even increase your muscle mass… what more could you ask for?

Sport at home

There’s one sport that’s often associated with menopause, and that’s Pilates . This gentle form of gymnastics offers a wide range of exercises that you can perform at home. Take care of your body at home, in your cocoon. A moment of stimulation and gentleness, excellent for your health. Create your own Pilates program.

Sports during menopause, in a nutshell:

Exercising during the menopause is absolutely essential for your health. What’s more, combined with a healthy diet, it can help you keep your weight down. And above all, sport will help you stay mentally healthy.

Motivation can be hard to find, which is why I offer you private, personalized digital coaching. Get help with your new exercise routine, and never feel alone again in your new life!

The post Doing sport when you’re going through menopause: let’s take stock appeared first on Samysart.

You want to start bodybuilding ?

Well done to you! Now it’s time to take stock of what’s been achieved. 7 best bodybuilding methods.

Find the method that boosts your daily life!

How will weight training change your life positively your life?

Making this part of your sporting routine will help you perform performance. You’ll have better endurance, more strength and more muscular power.

Your health will also improve, as you adopt better body posture and take care of your cardiovascular system as well as your bones.

What’s more, by taking care of your body and your weight, your self-esteem will be boosted and your mental health will improve!

No more reason to doubt… So let’s go and find your personalized bodybuilding method !

4 muscle-building methods to work your whole body at once

If your aim is to harmonize your silhouette and work all the muscles of your body, here are a number of suitable methods.

Focus on the Full Body, a bodybuilding method to work your whole body

As its name suggests, the Full Body will work all your muscles in every session. This method means you don’t have to spend all your time working out, and it’s a must for those who like to work out. push their limits.

Effective ! But how does it work?

2 to 3 times a week and after a good warm-up, you can go to the gym, or in your living room and do some highly effective exercises :

• SquatsSpread your feet shoulder-width apart. Now go down as far as you can with your legs bent, get close to the ground and then slowly come back up, keeping your back straight.
  
• Bench presses Lower the barbell towards your chest, keeping your wrists in line and your back straight. Keep your feet on the ground to make sure your back stays glued to the bench. Breathe in and lower the bar towards your chest, then gently breathe back up, without sudden movements.

You can also do Deadlift and Rowing, or shoulder press as well as Pull-ups.

Do sessions of 45-minute sessions and leave yourself at least a day’s break between each session.

Focus on crossfit

This ultra-complete method of muscle training for those who want to develop both strength and flexibility. their strength and flexibility.

Indeed Crossfit is a muscular training method that combines cardio, gymnastics cardio, gymnastics, athletics and weightlifting exercises to strengthen every muscle in the body.

At the rate of 3 45-minute sessions per week, here are typical exercises Crossfit :

• Burpees Standing with legs hip-width apart, start by lowering yourself into a squat position and placing your hands on the floor in front of your feet. Once squatted, throw your legs back to reach a plank position. Keep your body straight and sheathed, then do a pump.
  
• Deadlift Push your feet firmly against the floor and hold the bar firmly. Keep the bar close to your shins so that it doesn’t move forward. Then straighten up by pushing your hips forward and squeezing your buttocks. Finally, lower the bar slowly without letting it fall.

You can also do Dips, Front squat, Lunges or Muscle up.

Focus on the Calisthenics method

This muscle-building method is simply calisthenics.

The principle of this method is to use your body weight as resistance to build muscle.

This Street Workout is ideal for those who like to train outdoor.

Three 30-minute sessions a week, with two days’ rest between each workout.

Exercises to be performed include, pull-ups, burpees, dips and curls.

Bodybuilding methods that compartmentalize your efforts

We’re all different, and maybe working all your muscles at the same time every session seems tedious.

Here are some muscle-building methods that will work your muscles in groups.

The Split method

Now let’s take a look at the Split method.

This method allows you to work one or two muscle groups during each training session.

At least 3 sessions per week, lasting around 1 hour, choose the muscle group you want to work and alternate muscle groups.

Once you’re comfortable, you can practice this method this method at home if you like.

Focus on the Westside 4 Skinny Bastard

This method, with its funny name, will have you working your whole body, but but in a distributed way.

• Monday starts the week by working on upper upper body strength.
• Tuesday we continue the week withdynamic efforts for the lower body.
• Wednesday a well-deserved rest.
• Thursday to work on endurance strength of the upper body.
• Friday a session to work on strength of the lower body.

And after a good weekend’s rest, it’s important to start again!

A bodybuilding method perfect for people who like to compartmentalize their efforts and enjoy well-organized weeks.

The HIIT method

This method consists ofhigh intensity but short duration workouts.

It’s ideal for people who don’t have a lot of time on their hands. little time or for or for those with fiery tempers.

There are several protocols to optimize this method.

Practice at least 3 x 20-minute sessions per week.

An ultra ultra energizing and very good for your health!

The TRX bodybuilding method for sports enthusiasts

If your goal is toimprove your strength then this method is for you!

For this method you absolutely need two straps.

So you can practice whenever and wherever you want!

Here are some examples oftypical TRX exercises :

• The Slots To begin, place the strap at mid-calf and face the anchor. Hang your rear foot in the two cradles below the anchoring point. Then lower yourself into a lunge, keeping your torso straight and both knees at 90 degrees. Finally, push up firmly with your front heel.
  
• Dynamic push-ups with Crunch : To begin, adjust your straps to mid-calf and kneel facing the anchoring point with your feet in the cradles. Then place your hands on the floor slightly wider than shoulder-width apart and lift yourself into a plank position. Lower your body to the ground, bending your elbows at 90 degrees. Next, lean back, lift your hips slightly and hook your knees towards your chest.

The Lafay method, the French touch

As with thehe Calisthenic methodmethod, this purely French muscle-building method involves bodyweight training.

3 one-hour sessions a week will be beneficial.

The specificity of this method is that it must be accompanied by a special diet.

No equipment, adaptable to each individual and highly effective, this method is a must in the world of bodybuilding.

There’s no such thing as the best bodybuilding method, but one that’s right for your body.

To sum up, bodybuilding is for everyone!

Depending on your personality, your goals, your schedule and the figure you want to achieve, there are plenty of effective methods to choose from.

If you’re afraid of going it alone, don’t worry, I can offer you personalized coaching. So don’t hesitate, come and train with me!

The post The best bodybuilding methods: discover my Top 7 appeared first on Samysart.