[{"content":"Finding the right Personal Trainer If you’re like me, I seek referrals from family and friends when it comes to hiring a contractor. A good one seems to be very hard to find. When you do find one, they are booked for months. Now, you probably will find one that may do an average job. You may have a similar experience finding a good personal trainer. You may end up paying premium fees for their services and yet not be able to get good results and leaving you in the path to nowhere. Rest assured. However, there are many personal trainers out there whose primary objective is to help clients achieve their fitness goals. What then are the qualities that makes a good trainer? I like to present to you 4 steps in finding a good trainer.\nIt is highly evident that the fitness industry is saturated. Then we find many fitness influencers flooding social media and distilling exercise and nutritional advice. While some are definitely qualified, most are not. First step then is to identify a qualified Personal Trainer who holds accreditation from nationally recognized certification from NASM, ACE or ISSA. The certification proves that the trainer went through the rigors of understanding the physiology of the human body and exercise movements.\nSecond step requires trainers to conduct physiological assessments such as Resting Heart Rate (RHR), Blood pressure, BMI (Body mass index) and waist to hip ratio. Regardless of where you may be in your fitness journey, it is important for trainers to assess trainee’s current health. The baseline numbers like these help trainers to understand client’s current health. Additionally, pre-participation screening allows trainers to understand the health history and habits such as exercise history, eating behaviors, and general lifestyle.1\nThird step requires trainers to understand client’s posture and body movements associated with common daily activities such as squatting, pushing and pulling. Trainers should demonstrate the exercise movements prior to clients performing these exercises. Observing the clients during these movements provides necessary clues on what muscles need to be strengthened or stretched and tailor the training.\nThe information gathered during physiological assessments, posture assessments, health and activity history are critical steps. If a trainer does not take these necessary steps, there is an increased chance of prescribing wrong exercises that could potentially lead to long term injuries. Similar to a good doctor diagnosing the illness and prescribing suitable treatment regimens, trainers have to perform a thorough assessment prior to prescribing the appropriate exercises.\nA trainer is merely a guide in a trainee’s journey and destination. A good trainer understands that the destination may be long and windy. While tempted to make a quick buck, he/she avoids any shortcuts. A good trainer is fully vested in your journey for better health.\nBrian G. Sutton. (2022). NASM ESSENTIALS OF PERSONAL FITNESS TRAINING\u0026#160;\u0026#x21a9;\u0026#xfe0e;\n","permalink":"https://dibuddha.netlify.app/posts/2023/02-personaltrainer/","summary":"Finding the right Personal Trainer If you’re like me, I seek referrals from family and friends when it comes to hiring a contractor. A good one seems to be very hard to find. When you do find one, they are booked for months. Now, you probably will find one that may do an average job. You may have a similar experience finding a good personal trainer. You may end up paying premium fees for their services and yet not be able to get good results and leaving you in the path to nowhere.","title":"Finding the right Personal trainer"},{"content":"WHY I TRAIN BAREFOOT In 1960, 28-year-old Ethiopian Abebe won the Olympic gold in marathon running barefoot. He not only won the gold but set a world record with a time of 2 hours and 15 minutes, a feat that today would put him in the elite company. Christopher McDougall in his bestseller book “Born to Run” writes about the runners from Tarahumara tribe of Northern Mexico who outran the trained ultramarathon runners with ease, simply using thin handmade sandals (huaraches). There could be countless other examples of people walking and running barefoot in the remotest part of the world. In Nepal, my native country, I have witnessed local villager walking barefoot up and down the foothills of the mountains carrying weight on their head. From the dusty fields of favelas in Brazil to many developing countries in Africa, we often hear stories or seen picture of kids playing football(soccer) barefoot.\nIn 2013, I celebrated my 30th birthday, my youthful years obviously far behind me. In the past decade or so, I had picked up share of ankle and leg injuries: ankle sprains, Achilles tendonitis, shin splints, plantar fasciitis, iliotibial (IT) band syndrome, and hamstring strain. I felt like a weakened warrior with injuries starting to prevent me from enjoying my daily living, running and sports that I love. To make matters worse, excess weight started to exacerbate my knees. According to runner’s world, nearly ½ of all recreational runners sustain injuries. Falling myself in those statistics, I wondered if improper running form, weak ankle/leg muscles and appropriate running shoes had much to do with my injury woes.\nWhile there were lot of anecdotal evidence around barefoot running, apparently there seems to be very little evidence-based research on barefoot runners. I haphazardly stumbled into watching a Nature documentary that showcased Professor Dr. Daniel Lieberman, a barefoot runner. Dr Lieberman’s ground breaking research compared barefoot runners versus runners with shoes (shod runners). His research team compared impact shock generated while landing between barefoot vs shod runners. As the research found, barefoot runners tended to land on forefoot, generating less impact shock than runners who land on their heels. This research led me to test my own long-term hypothesis: will the transition to barefoot cure my injury woes?\nWhile walking barefoot may not turn out to be a difficult transition, running was a different story altogether. While the acclimation process was quite steep, it took me three months before I began to jog comfortably. Since the last decade, I have been running barefoot or using minimalist shoes and managed to stay injury free with the exception of ‘toe turf’ playing soccer barefoot. Kids do not try this at home!\nIn the next article and videos, I would like to share some tips that had helped me to transition to natural running form without injuries. This obviously requires a multi-step approach:\nImplement proper running form. Strengthen ankle/leg muscles Flexibility Agility Running drills Be bold , run free, my friends\nREFRENCES https://www.healthline.com/health/running-injuries#injury-stats https://edisciplinas.usp.br/pluginfile.php/5050259/mod_resource/content/1/Nature2010_FootStrikePatternsandCollisionForces.pdf ","permalink":"https://dibuddha.netlify.app/posts/2023/01-barefoot/","summary":"WHY I TRAIN BAREFOOT In 1960, 28-year-old Ethiopian Abebe won the Olympic gold in marathon running barefoot. He not only won the gold but set a world record with a time of 2 hours and 15 minutes, a feat that today would put him in the elite company. Christopher McDougall in his bestseller book “Born to Run” writes about the runners from Tarahumara tribe of Northern Mexico who outran the trained ultramarathon runners with ease, simply using thin handmade sandals (huaraches).","title":"Why I train Barefoot?"},{"content":"","permalink":"https://dibuddha.netlify.app/feedback/","summary":"","title":""},{"content":"My name is DIBU aka Barefoot dad. I am a NASM Certified Personal Trainer in Columbus, Ohio. As a Personal trainer, my goal is to be a guide in your journey to a better body and improved physical well being.\nAs a 9-5 guy and a father, I realized the importance of prioritizing structured exercises for maintaining my energy levels in a day. In the last decade, I have dedicated countless hours experimenting with various form of exercises, mastering exercise movements and reviewing peer reviewed journals focusing on variety of topics: Aerobic, strength, balance, stability and flexibility training. In the process, I have developed a template that focuses equally on exercise and balanced nutrition for all.\nEvery individual is unique in their journey for better physical health. Using a cookie cutter approach will not work. I believe that each individual needs to perform a thorough 360 assessment of ‘where they are’ and ‘where they would like to be.\nTraining sessions offered: Health assessment focusing on current state. Balance and Stabilization improvements Mastering compound movements(Squats, Deadlifts, Bench press, Hip thrusts..). Flexibility training for injury prevention. Train with barefoot/minimalist shoes to promote natural running form and build Aerobic base. Come Train with me\n","permalink":"https://dibuddha.netlify.app/about/","summary":"about","title":"About"},{"content":"","permalink":"https://dibuddha.netlify.app/testimonials/","summary":"","title":"Testimonials"}]