Tag: tampa personal training

virtual training online personal trainer tampa fl

How Virtual Training Gets Results

Written by Luis Echeverry on May 12, 2020. Posted in Personal Training.

The COVID-19 pandemic forced many to take the “gym” inside their homes, but virtual training sessions have been a part of the Driven Fit model since our inception! For us, it was an opportunity to bring convenience and flexibility to our busy clients who travel. Today, it has allowed us to deliver effective, personalized one-on-one training while we practice social distancing to stop the spread of COVID-19.

Our philosophy is that no matter where our clients are, we can connect remotely and give a complete customized virtual personal training experience – one that WILL gets results! Learn all about the results you can get from Team Driven anywhere, not just at our gym in Tampa!

Virtual training sessions have been a

part of the Driven Fit model since our inception.

How Virtual Training Works at DrivenFit + SWS

When you sign up for virtual training at Driven – whether it be one-on-one, a workout party, or class – you will experience the same workout as if you were in our studio.

Here are some of the benefits to virtual personal training with Driven Fit:

Easy access.

One-on-one customizable training or classes from your home (or anywhere in the world for that matter!)

Minimal setup required.

Seriously, all you need is yourself and a yoga mat. However, we can customize your workout based on the equipment you have at home.

Real–time interaction with trainers.

Trust us, we are not going to let you off easy. Our virtual training sessions will have the same intensity as if we were in the studio!

Real–time form and technique analysis.

Just as we would in person, we pay extra close attention to your form and technique to prevent injury and maximize your workout.

Accountability and reviews on progress.

Throughout your virtual training journey, your progress is tracked. If you are getting off track, we will adjust your sessions accordingly. On a more positive note, you will also know when you have met your goals.

Access to the DrivenFit app.

Our app includes 24-7 direct messaging with your trainer and more workout video content that you can do on your own time! The app also has guided help with your nutrition needs too allowing for a full lifestyle transformation!

Will I Still See Results if I Train Virtually?

Will I get the same results from my at-home virtual workout? Will I still be motivated to maintain my routine? With everything else going on, should I be focused on my training right now? The answer is, YES!

At Driven Fit, we guarantee that your virtual training experience will be just as effective as if you were going to the gym. We’ve been doing this long before COVID-19 came into the picture and have a proven track record of success. Just ask our clients!

All it takes is motivation and dedication. We will do our part, but you’ve got to do yours!

Sign Up for Virtual Personal Training

Virtual training works! You can still feel like you have your trainer right next to you! We’ll help guide you one-on-one so you maximize your results and keep your healthy lifestyle going.

Become part of our fitness family! Contact us today to learn more about our virtual training sessions, workout parties, or classes, please call or text our South Tampa studio at (813) 440-3016!

Chiropractic FAQs Dr Sarah Hyde Park Tampa Chiropractor

Getting Rid of and Relieving Sore Muscles

Written by Luis Echeverry on February 27, 2020. Posted in Transformation.

We hear it all the time, people think that soreness is a sign of a great workout. Not always true by the way…If aiming for soreness as a sign of progress, then you’ll need to know how to relieve those aching, sore muscles as soon as possible. Our personal trainers share our favorite how-to tips to get rid of and alleviate sore muscles.

1. Warm-Up with Dynamic Stretches

You should always warm-up the muscles and joints before your workout. Not warming up before a workout is both dangerous and counter-productive. When you work out with us, we’ll make sure you get a good warm-up to get the blood and oxygen flowing to the muscles.

Depending on your experience level, when working out on your own, aim to warm-up for approximately five to 10 minutes. This should be enough to get your heart rate to start to elevate. Common warm-up methods include brisk walking, light jogging, jumping jacks, or riding the stationary bike. You can even get workout dice to switch things up.

Following a warm-up, you’ll want to stretch loosened muscles to help them be more flexible. This is where you’ll want to start slowly stretching with dynamic stretches. Dynamic stretches, slow-paced and controlled movements, rather than holding the stretch. Dynamic stretches include arm circles, calf raises, hip rotations, and yoga poses like a Sun Salutations flow.

Related> Are you chasing the sweat? (PSA-just like soreness isn’t a sign of great workout being sweaty isn’t either)

2. Do Static Stretch and Cool-Down Post-Workout

Since we’re talking about stretching, don’t be tempted (not that our trainers would let you) to skip your stretching after your workout. While your muscles are still warm, do “static” or holding stretches stretches for about 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve flexibility and range of motion.

Don’t just run out of the gym, take the time to cool down from a workout. A light, 10-minute walk or jog around the neighborhood allows heart rate to decline back to normal. It also encourages blood flow and promotes removing the buildup of lactic acid from your body.

3. Wear Good Workout Gear

Your soreness may actually be from worn out attire. It may be time to see if new shoes or compression clothing helps relieve the root cause of the soreness.

4. Hydrate

Maintaining hydration is key to muscle recovery. If dehydrated, you risk severe muscle cramping. While water is a clear choice beverage, other fluids can impact muscle recovery.

Sports Drinks

Sports drinks can help reduce the risk of muscle cramps, headaches, and nausea during and after working out. We have a couple on tap here at the gym you can sip on! Staying hydrated helps delay muscle fatigue and offers extra energy for longer, more intense workouts.

Chocolate Milk

Did you know that milk really does do a body good? While regular milk is great, a study published in Medicine and Sport Science showed that chocolate milk immediately after exercise and again two hours post-exercise appeared to be optimal for recovery and lessen risk of muscle damage.

Cherry Juice

Tart cherries are rich in antioxidant and anti-inflammatory properties. For runners, drinking it may reduce muscle damage and pain during strenuous exercise.

Trainer Tip: Adequate hydration keeps your joints lubricated. This is important for runners and strength trainers who put great stress on the joints.

5. Roll Out

In addition to a cool down, massaging your muscles with a foam roller provides myofascial release for the relaxation of contracting muscles. When muscles are relaxed, blood flow and circulation is improved and promotes a speedier recovery.

Massage truly aids in muscle recovery and that’s why we offer massage therapy for our gym clients. Seriously, frequenters of the massage table swear by its effectiveness.

6. Eat Post-Workout

While working out is essential to grow muscle, so are the right nutrients. When dealing with extreme soreness, you may want to start eating post-workout. This replenishes glycogen stores and puts the body in an anabolic state, the process of building muscle.

Eat a balance of protein and carbs within an hour of working out. To optimize muscle recovery consider pairing protein with fruit. This influences muscle refueling thanks to their natural carb content, potassium and antioxidants that protect against muscle fatigue and cellular damage.

Including fat post-workout can help promote proper cellular growth and development to help ease any aches. Healthy fats are good for pre-workout too since they provide energy to fuel your workout. Fat also assists the body to absorb valuable vitamins.

Related > Food for your Lifestyle

7. Use Sore Muscles

“Active recovery” using the same muscles the next day can be a good way to alleviate some soreness. Say you have sore legs from biking, try a leisurely walk to engage and loosen tight muscles.

8. Rest

Not just rest, but really rest. Aim to sleep the recommended seven to nine hours of sleep on a nightly basis. Crazy right?!

Having adequate sleep is key for optimal recovery. Sleeping allows your muscles to relax and repair themselves. Sleep better and set an alert for a consistent bedtime.

Ready to Get After It?

Call/text – (813) 440-3016 – to workout and recover with our 5-star team. Visit our South Tampa studio gym for a true wellness lifestyle including massage therapy, acupuncture, and chiropractic care today!

Summertime Slimdown 5 Fast Moves for Fitness

Summertime Slimdown: Five Fast Moves for Fitness

Written by Luis Echeverry on August 7, 2019. Posted in Lifestyle.

We all have those days when we’re almost too busy to eat, let alone hit the gym. The good news? Just because your day is jam-packed doesn’t mean you have to skip your work-out. We’ve got the solution with these five, fast-paced exercises designed to burn calories and tone your body without having to seriously interrupt your busy lifestyle.

Not at home? These exercises can be done outside, at your office, in a hotel room –you get the idea. Just perform each move at a fast pace for one minute. As your stamina increases, repeat 3-5 times, push it for more if you got it. Here we go!

Cross Jacks

Stand with your feet wide apart and arms extended straight out at shoulder height with your palms facing the ground. Jump up with your right foot crossing the left, and at the same time, cross your right arm over your left. Jump back to the starting position and repeat, crossing your opposite arm and foot. Alternate sides. *Works legs and shoulders.

Plank Heel Touch

Start in a plank position with your feet shoulder-width apart. Next, bring your right heel towards your butt, reach back and touch it with your left hand. Return to the starting position and repeat with the opposite arm and leg. Alternate sides. *Works abs, lower back, chest, shoulders, and triceps.

Skater Squat

Start by standing with your feet together and arms down at your sides. As you jump to the left, extend your left arm behind you and bring your right arm towards your chin, landing on the left foot with the right leg raised behind you. Squat and repeat in the opposite direction. Alternate sides. *Works legs and butt.

Want to up the burn? Add a jump so it’s a plyometric exercise that will torch even more calories!

Drop-Squat Punch

Stand with your feet together, elbows bent, and fists under your chin. Jump your feet out wide and squat as you punch forward with your right hand. Jump back to the starting position and repeat. Alternate sides. *Works legs, butt, shoulders, arms, and back.

Lunge Jumps

Lunge your left leg forward, your elbows bent and hands clenched in fists with your right hand in front of your chest and left hand at your hip. Jump while you switch legs and arms and land in a lunge with the right foot in front. Alternate legs with every jump. *Works legs and butt.

Effective Workout Routines

No longer do you have to sacrifice your exercise routine just because life gets a little hectic! All of these exercises are an effective way to maximize a workout in a very short amount of time. And while you may have a love-hate relationship with these moves, you’ll thank us later. For more work-out tips or additional information on our South Tampa Wellness Studio, please call/text Driven Fit + SWS at (813) 440-3016 today!

Benefits of Meal Prep

Written by Luis Echeverry on May 24, 2019. Posted in Transformation.

We all want to look better, feel better, have more energy…the list goes on. But let’s face it, life gets busy and we don’t always follow through with our fitness and diet goals. Hunger happens. When there’s no food to satisfy that hunger, we make poor decisions or maybe ‘hangry’. If you’re tired of ordering junk food out of impulse, spending too much money eating out, and not reaching your fitness goals, then get ready to meet your new best friend…meal prep. Read more about its many benefits….

What is Meal Prepping?

It’s the act of planning, preparing, and packaging your meals and snacks in advance with the intention of clean eating and portion control!

Top Benefits of Meal Prep

You will save money. Everyone thinks eating healthy is expensive, but it’s not if you plan accordingly! When you plan your meals in advance, you know exactly what you need and won’t be tempted to purchase unnecessary items at the grocery store. Plus, you won’t go out as much. Those bills (and tips) add up!

It will help you lose weight. This one is a major component to weight loss because you know exactly what you are putting in your body and how much. Portion control meets lower calorie intake, it’s a match made in diet heaven.

More > How to Indulge the Right Way

Grocery shopping is a lot easier. Does grocery shopping always seem like an overwhelming task? Meal prep makes it SO much easier!

Prepare a list and divide it into categories such as produce, meats, frozen foods, dairy, and dry foods. You’ll know how much you need, where to find it, and won’t be as tempted to go to the candy aisle.

You will learn (and get used to) portion control. One of the many benefits of meal prep is that it teaches you balance. With meal prep, you pre-package your meals in containers which it refrains you from going for seconds.

You won’t waste food. Sustainability for the win! Forget the days of tossing those rotten fruits and vegetables! With meal prep, you will utilize all of your ingredients for the week and rarely will you have anything leftover to throw away.

You will save time. Yes, you will need to invest some time in the actual meal prep, but overall, you save a TON of time (especially when you need it most!).

The days of standing in front of the fridge and wondering what you’re going to cook for breakfast, lunch, and dinner are over! With meal prep, you just pull the meal out of the fridge and heat it up.

You will gain more willpower. As you start eating better more consistently, you will gradually stop craving sugar and other fattening or processed foods. Meal prep allows for routine, which is a key component to healthy eating.

It’s a huge investment in your health. When you’re starving, you don’t always make the best food decisions. With meal prep, you choose what you’re going to eat ahead of time, seriously limiting the temptation that often accompanies hunger. Not only will you lose weight, you’ll also enjoy the other benefits of good nutrition such as heart health and other important factors.

A Healthy Diet + Lifestyle

At Driven + Sponaugle Wellness Studio, we believe that a healthy diet is the core to a healthy lifestyle. Meal prep is certainly one way to get there. Short on time for the prep part? We can help! We work directly with a meal prep company that helps clients who struggle with finding the time to cook or just flat out despise being in the kitchen (It’s okay. We all have our strengths).

At Whole Body Fuel, there are tons of great meal options from traditional to low carb. Check out their menu at www.wholebodyfuel.com. Brian Adamo, owner of Whole Body Fuel, also works closely with Dr. Sarah to custom create orders for our clients that have special needs and dietary restrictions. For more information, please text/call our South Tampa Wellness Studio at (813) 440-3016.

Rowing Tabata HIIT Workout Differences Driven Fit

Tabata vs. HIIT: What’s the Difference?

Written by Luis Echeverry on April 29, 2019. Posted in Personal Training.

One of the questions we get asked all the time is about Tabata vs. HIIT, “What is the difference and which one is the better workout?” The simple answer is that both workouts are excellent for your body! In fact, Tabata is a form of HIIT. HIIT stands for high-intensity interval training, and people are loving it because it’s fast, effective, and fun. Tabata is a form of HIIT that involves 4-minute rounds during your session. In this article, we’ll take a closer look at both Tabata and HIIT workouts.

HIIT Workouts

Want to stay in shape, but you’re still rockin’ that excuse that you’re ’too busy’ to exercise? HIIT is great because it provides an excellent workout in a short period. HIIT workouts are known for their intensity!

At one of our South Tampa HIIT classes, you’ll experience short bursts of powerful movement, followed by regular short rest periods. The goal is to push yourself to your limit for a short period, rather than spending long increments of time doing cardio such as jogging or cycling. Known for its ability to burn fat, HIIT is making waves in the fitness world.

After a great workout, your trainer or massage therapist at Driven Fit+ SWS can help your recovery with a hand-held massager (perfect for those rests between exercises) or a therapeutic massage at our wellness studio.

Tabata Style Workouts

Tabata is a style of HIIT. It was developed in 1996 by Japanese professor, Dr. Izumi Tabata. It was originally created as a way to train Olympic speed skaters, but today it’s becoming an extremely popular form of exercise in gyms across the world.

Did you know? Tabata was developed to train Olympic athletes in 1996.

Tabata focuses on the same movement for four minutes where HIIT routines include a variety of exercises and time increments.

With Tabata, it goes like this:

Workout (HARD.) for 20 seconds.
Rest for 10 seconds.
Repeat these intervals 8 times

This gets you four minutes of high impact training. At just 10 seconds, Tabata’s rest period is shorter than most HIIT workouts. You will burn out those muscle groups and also be working on mental muscles too.

Let’s HIIT It

There are many variations of HIIT, Tabata being one of them. They have their differences, but both are excellent forms of exercise that offer weight loss and toning results. Both do a great job of getting your heart rate up, burning fat, and zapping calories.

Up for a challenge? Try one of our Full Body Blast group personal training classes at Driven Fit + Sponaugle Wellness Studio in South Tampa! Each class is different but always involves some form of HIIT training. We promise a high-intensity fun, and challenging full-body workout each and every time! Call or text (813) 440-3016 for more info!

Trainer Tips

Written by Luis Echeverry on January 30, 2019. Posted in Personal Training.

Still haven’t tackled that New Year’s resolution to exercise regularly and to live a healthier lifestyle?Okay, so you procrastinated but it’s not too late to get started! Fortunately, there are many ways you can still make 2019 your healthiest year yet with pro trainer tips from Driven Fit. Check it out…

Tip #1: Go in With a Positive Attitude

First things first, in order to have a successful training regiment, you need to have the right mental attitude.

Don’t look at exercise as a quick fix to improve your physical appearance, but a lifestyle change. Set realistic goals. Once you have the true goal in mind (ex. stay healthy or live longer), your focus can shift from an ‘I want this body’ mindset. Once you accomplish those goals, set more!

Tip #2: Add Weight Training to Your Exercise Regiment

You may think that weight training will make you bulky, but combining weight training with cardio exercises, such as walking, running and biking, can help you meet your weight loss and fitness goals faster.

If you’re new to weight training, start with basic reps on lighter weights, and work your way up to heavier weights. A great routine to start with is doing ten minutes of moderate cardio and one to two sets of weight exercises targeting different muscle groups.

Tips #3: Boost Your Metabolism

Burn some calories with high-intensity interval workout training! This type of interval workout is amazing for boosting your metabolism, which helps you to lose weight quicker. The goal is to get your heart rate up and then take a break.

At Driven Fit, you can sprint on our True Form. You can use the Total Body Keiser Bike. You can climb the Jacobs Ladder. You can incorporate Full Body Movements. It’s all technically HIIT, as long as it’s intense and with appropriate work to rest ratios depending on if your beginner or advanced.

Please note: if you have health conditions such as heart disease, you should consult with your doctor prior to attempting high-intensity workouts.

Tip #4: Hire a Trainer

When you’re not accustomed to going to the gym regularly, it can be intimidating. While taking classes such as yoga, Zumba, etc. can get you some support. Please keep in mind adding one-on-one attention will complement any of the above-mentioned classes by improving your muscular balance while adding customized road map.

That’s why it’s a great idea to hire a personal trainer who will get you started on the right track. Our fitness experts will work with you to make sure your routine is a good match for your body and fitness goals.

Tip #5: Have Fun!

The best way to keep a consistent workout regimen is to have fun! Finding ways to enjoy your exercise will help you stick to a program. Try joining a fun group class, playing a sport, or running with a group. Even just listening to your favorite music while you work out can help you stay engaged in your workout.

Make 2019 your happiest yet and improve your quality of life this year. Are you ready to get started? At Driven Fit, we offer private training as well as semi-private training and will help you get started on a workout routine that fits your fitness goals and lifestyle. For more information, please contact our South Tampa personal trainers at (813) 440-3016.

Driven Fit New Years Fitness Challenge 2018

New Years Challenge 2018 – Enroll in contest for $249 win up to $1000 cash

Written by Luis Echeverry on December 29, 2017. Posted in Transformation.

Resolutions

It’s that time of year again, and among the list of resolutions – Fitness is among the top ten with being the most desired improvement, change, and or sacrifice many are willing to try especially after the holiday season.

Difficulty

Choosing what to focus your energy on with other resolutions can cause problems. Even as trainers we even find it difficult, and sometimes almost impossible to keep myself accountable or focused.

Motivation and Excitement

Our training team invests in training for races, events as well as training with other coaches and other studios to have a goal in mind as well as being held accountable to appointments. Here’s a list of our resources to keep us on target throughout the year.

Coaches we train with throughout the year:

*Billy Quarantillo – Martial Arts

*Paul Simpson – Boxing

*Victor Munoz “Our Mentor”- Weightlifting techniques and strategy (online and in person)

*Driven coaches will also book with one another to keep one another accountable

Yearly races we train for:

*Miles for Moffitt

*Halloween Halfathon

*Gaspirilla 5k and half

*St Jude Triathlon

*And many other challenges that may arise throughout the year

Accept the Challenge without Fear of Losing

Our #1 recommendation is always investing in a way that the action is motivated. Don’t be scared to tie a certain level of results to an agreed expectation.

Driven’s New Years Challenge for 2018 starts January 10th

It just made sense to start a little after the 1st of the new year so that everyone that decides to do the challenge has time to do the following:

*Prepare nutrition game plan and go food shopping

*Organize training schedule and regimen

*Re-acclimate into work schedule after holiday break

For More Details on how to sign up for our 2018 New Years Challenge submit the form below:

[hc-hmw snippet=”Prospect-widget”]