Tim Hughes II NESTA# N26267✅

Your Fitness Journey Begins here!

Hello! My name is Tim and I am your certified personal trainer and the founder of Train Smart. I received my certification through the NESTA & Spencer Institute, a nationally recognized and NCAA accredited program. I fell in love with physical fitness at the age of 17 and have been a fitness advocate ever since. My passion is to guide you towards a healthier lifestyle. Everybody is unique, with their own strengths and limitations. My method is to build a custom plan based on your health, schedule and more importantly, fitness goals. I aim to transform your body and influence you to make more mindful decisions when it comes to your health.


1 on 1 Sessions

RESISTANCE TRAINING

Muscles may look impressive to the eye, but there is so much more to them than just that! They can help manage our blood sugar by creating more space to store glucose, protect our joints, strengthen our bones, reduce the chances of arthritis, osteoporosis, heart disease and much more. (They can also burn roughly three times as many calories per pound as body fat does!) So how do we get there? It’s all about TUT, or time under tension. Simply put, our muscles need to be challenged with an outside force in order to grow bigger and stronger. Each individual is unique in their own way and there are many different forms of training to suite everyone.

FLEXIBILITY TRAINING

Flexibility training is vital in the world of fitness. We don’t want to just run to our local gym and start stressing our muscles, tendons and ligaments immediately without a proper warm-up because this is putting yourself at risk of serious injury. Stretching before we jump into our routine will help increase blood flow and will nourish our muscles and dispose of any byproducts, promote joint movement, improve posture and even lower back pains we may be experiencing.

Static Stretching

Static stretching is simply a gradual lengthening of the muscle by holding a position at the point of resistance for 20-30 seconds (and more over time as our bodies adapt) to allow the Golgi Tendon Organ to override the muscle spindle and allow the muscle to relax and reach a greater ROM.


Ballistic Stretching

Ballistic stretching is a quick, explosive movement that usually involves bobbing, bouncing, and jerking to prepare muscles for an explosive maximal lift or motion.


PNF

PNF or Proprioceptive Neuromuscular Facilitation involves the use of a partner- assisted stretch involving both passive and active muscle actions


Dynamic Stretching

Dynamic stretching involves constant, controlled motion through a full ROM.


SMFR

Self-myofascial release or SMFR utilizes the principle of autogenic inhibition as the muscle contracts due to active pressure on the muscle. A great example of this would be the styrofoam roller where the Golgi Tendon Organ will override the muscle spindle to help relieve pressure.


CARDIO FITNESS

Health and Fitness is not only about what your body looks like on the outside, but also on the inside. Cardio exercise can help with not only weight loss, but it can aid your body in many different ways. Lowering blood pressure, increasing your circulation and improving your muscles ability to pull oxygen from the blood which will make life much easier for your heart!

WHAT ALL IS INCLUDED WITH THESE SESSIONS?

  1. Initial Fitness Assessment
  2. Customized Workout Plans
  3. Nutrition Plans
  4. Body Fat Analysis
  5. Body Measurements Tracking
  6. Habit Tracking
  7. Fitness Goal Setting
  8. Progress Monitoring
  9. Weekly Check-Ins
  10. Dietary Recommendations
  11. Email Support
  12. Personalized Stretching Programs
  13. Cardio Programs
  14. Lifestyle Modification Advice
  15. Monthly Progress Reports
  16. Online Training Sessions (If desired)
  17. Posture Correction Exercises
  18. Personalized Strength Programs
  19. Personalized Cardio Programs
  20. Injury Prevention Techniques


BENEFITS OF EXERCISE

Exercise is much more than just what we see in our mirrors. We have touched earlier on some of the health benefits such as lowering our blood pressure, battling against heart disease and reversing the effects of osteoporosis, but here is a small list of other benefits. Better Sleep, Reduced Stress, Weight Control, Lowered Anxiety in adults, Decreased Chances of Depression, Improved Mental Health, More Confidence, Enhance Mood, More Energy, Increased Life Span, Decreased Risk of Cancers including Colon, Breast & Lung and Reduced Risk of Falls.