DustinMark McNeer
Dustin Mark McNeer

The Key Components to a Home Workout with Dustin McNeer

Personal trainer, Dustin Mark McNeer, explains what you need to know about starting home workouts.

No gym? No problem! There are many ways to get fit without signing up for a gym membership or health club. Whether it’s too expensive, too far, or too demanding, Dustin Mark McNeer, a personal trainer, has got you covered! It’s easier than you might think to fit in a quick workout in the comfort of your own home.

There are many benefits to home workouts, including privacy, schedule flexibility, cleanliness, and childcare. Most gyms do not offer child care services, which leaves many working parents unable to make fitness a priority. Dustin Mark McNeer notes that those with low immune systems may also want to skip the community fitness center where sweat and germs can congregate. 

To see results, people must stay consistent and committed to their fitness plans. Dustin Mark McNeer explains that starting a healthy lifestyle can begin at home with little to no workout equipment. Over time, simple equipment can be introduced into home workouts such as dumbbells, pull-up bars, fit balls, kettlebells, exercise bands, and yoga mats. These inexpensive items recommended by Dustin Mark McNeer can help you target specific muscle groups and increase resistance. 

It’s important to note that beginners can start home workouts without equipment, using only their bodyweight to build muscles and burn calories. According to Dustin McNeer, an effective workout has five main components: warmup, cardiovascular exercise, strength-building, flexibility, and a cooldown. When putting your workout routine together, make sure you fill each of the five requirements. 

For a warmup, Dustin Mark McNeer suggests taking a walk around the block or on a treadmill. The key here is to slowly introduce the body to movement and prepare it for more rigorous exercise. Next, you’ll transition the warmup into a cardiovascular exercise. According to Dustin Mark McNeer, you can walk or bike faster, use a jump rope, do jumping jacks, or try step aerobics. 

The resistance portion of your workout routine can consist of lower body exercises like squats, lunges, calf raises, and donkey kicks. Upper body workouts can include pushups, plank walks, crunches, and burpees. Dustin Mark McNeeer notes that incorporating minor equipment, as mentioned above, will allow you to try even more exercises at home! If you need some guidance, there are many resources available for free online or at your local library. 

Dustin Mark McNeer offers some more tips for beginners who are starting home workout routines. First, create a separate space in your home that is spacious enough to move. You will also want this space to be as free from distractions as possible. You can choose to workout inside or even in your backyard! 

Next, Dustin Mark McNeer encourages beginners to have a schedule and plan before starting. To stay consistent, you need to know what you are doing and when. If something comes up, make sure to reschedule your fitness time immediately so that you stay on track. 

Finally, keep a journal to track your progress and set goals. For more help, Dustin Mark McNeer suggests reaching out to a personal trainer or registered dietician.

Dustin McNeer Suggests 4 Unique Shake Boosters to Try

Switch up your daily protein shake by trying these health-boosting supplements recommended by Dustin Mark McNeer. 

 

Once you’ve mastered a few workouts and some healthy meals, it’s easy to fall into a monotonous fitness routine. But after a while, don’t be surprised if you no longer see results. The same is true for your go-to protein shake. Dustin Mark McNeer, a certified personal trainer and registered dietician, explains that while your favorite shake is packed with macronutrients, it’s probably lacking in a variety of micronutrients that your muscles need. 

 

Macronutrients fall into three categories, carbohydrates, protein, and fat. Micronutrients, on the other hand, are made up of vitamins and minerals that are essential to muscle repair and growth. After a workout, it’s important to make sure your muscles get everything they need quickly. A plain protein shake alone cannot deliver the well-rounded nutritional snack needed for continued results. Dustin Mark McNeer believes that the secret to long-term muscle growth is customizing your protein shake with additional boosters. It’s easier than you might think to take your post-workout nutrition to the next level. 

 

Dustin Mark McNeer’s first suggestion is to try adding turmeric to your protein shake. The spice is naturally derived from the turmeric plant, and it is commonly found in food and medicine for its anti-inflammatory properties. To get the maximum benefit, Dustin Mark McNeer recommends adding one teaspoon of turmeric powder before blending. A pinch of black pepper is also known to help the body better absorb curcumin, the main active component in turmeric. You can expect turmeric to taste bitter and warm, but the flavor will be diluted in your shake. 

 

Next, Dustin Mark McNeer explains that the baobab fruit makes for an excellent addition to any shake. Commonly eaten in Africa and Australia, the fruit from the baobab tree is citrus-like in flavor and loaded with vitamins. It is rich in antioxidants, iron, magnesium, potassium, vitamin C, and zinc. Dustin Mark McNeer notes that all parts of the fruit are beneficial, including the seeds, which are a great source of healthy fat and fiber. Plus, it can help people who are trying to lose weight because it offers feelings of fullness. Dustin McNeer suggests adding one scoop of powdered baobab fruit to your next protein shake. 

 

Omega-3 fatty acids often come in the form of fish oil supplements. However, Dustin Mark McNeer explains that they can also be consumed in a plant-based powder form. Many people don’t know that alpha-linolenic acid (ALA) is a precursor of omega-3 fatty acids found in flaxseed and flaxseed oil. It is derived naturally without any fishy flavor, making it a perfect addition to your protein shake. Dustin Mark McNeer suggests adding 1-2 tablespoons of ground flaxseed powder before blending! 

 

Finally, consider boosting your gut health by adding prebiotics to your protein drinks. The body cannot digest prebiotics, but rather, they are used as food for probiotics. Dustin Mark McNeer notes that they can again be found naturally in dandelion greens, onions, garlic, asparagus, oats, barley, and cocoa. While not all of these ingredients would be ideal for a shake, cocoa powder can make for an excellent chocolatey protein shake. Dustin Mark McNeer notes that it can also be added to a warm cup of cocoa for a nighttime snack. 

 

Dustin McNeer

How to Stay Motivated During a Workout with Dustin McNeer

When the voice inside your head tells you to quit, try implementing these strategies recommended by Dustin Mark McNeer.

No matter how much you love going to the gym, some days just feel harder than others. The workout seems to drag on, and the little voice inside your head is urging you to give up and go home. If your nutrition, sleep, and hydration are all on-point, Dustin Mark McNeer, a certified personal trainer, explains that your mind might need some coaching. Here are some useful mental tools to help you power through a sluggish day.

  1. Music

If you’re leaving your headphones at home, it may be preventing you from making the most out of your workouts. Research has shown that listening to music can help you exercise both harder and longer. Instead of listening to people grunt around you and whatever song happens to be playing in the gym, try creating a personalized playlist. Dustin Mark McNeer recommends finding songs that fill you with energy and make you want to move so that you can push through your workout.

  1. Role Models

Most people have a fitness role model they can look up to and pull inspiration from. Whether it be an athlete, bodybuilder, personal trainer, or fitness blogger, find someone who inspires and motivates you. When you think you’re about to quit, ask yourself how your role model would approach the workout when tired. Dustin Mark McNeer notes that by doing so, you will allow yourself to change your mind and get your head back in the game.

  1. Accountability

If you’re having a hard time getting to the gym, let alone even getting to the workout, consider finding a gym buddy. Dustin Mark McNeer explains that you’re more likely to show up for a friend than you are for yourself. Plus, whether you’re at the gym or on a run, having someone to workout with makes the entire process more fun. You can collaborate on your routine, try new things, and encourage each other to reach goals.

If you prefer to go solo, Dustin Mark McNeer suggests signing up for exercise classes or personal training sessions. By making an appointment and sometimes paying upfront, you are less likely to bail on your workout regimen. From yoga to Zumba, to cycling, there really is a class for everyone to enjoy!

  1. End Points

When you are in a high-intensity workout, you might once again hear that voice begging you to quit. Your brain is working hard to cope with the energy demands it must meet and is worried there may be no end in sight. To calm that feeling, Dustin Mark McNeer suggests giving yourself an endpoint. By telling yourself only five more reps, two more minutes, or ten more seconds, you identify an end goal and hold out until that goal is met. It will help your body understand that it won’t need to perform at this pace forever.

  1. Repetitive Mantra

Finally, you can power through the rest of your workout by engaging in a repetitive mantra. Dustin Mark McNeer recommends using it during repetitive exercises like running or rowing. Count your steps or strokes up to a specific number and then start over. Another option is to repeat a word over and over to the rhythm of your movements. It could be as simple as saying, “go, go, go.” By doing this, Dustin Mark McNeer explains that you are filling your mind with distracting thoughts that push out negative ones.

Dustin Mark McNeer

Dustin Mark McNeer Shares 5 Reasons for Working Out Glutes

Personal trainer, Dustin Mark McNeer, explains why building strength in your glutes goes farther than aesthetics.

If you’re getting back in shape, you may be neglecting your glutes! Many people skip over glute exercises because they don’t care about building a big booty. However, that can result in some serious consequences. Dustin Mark McNeer, a certified personal trainer and registered dietitian, explains that glutes are the foundation of your body. And just like your core, glutes must be activated and strengthened to keep your body in proper physical form. Here are five physical benefits from working out your glutes.

1. Proper Alignment

Sitting at your desk all day can make your glutes weak, which in turn causes your pelvis to shift forward. Dustin Mark McNeer explains that the forward movement encourages your quadriceps to do all the work during movement. Over time, more problems in alignment arise. As hips come forward, shoulders begin to round inward, and the head juts forward. Plus, Dustin Mark McNeer notes that quadriceps dominance can also contribute to knee, foot, back, and neck pain. Strengthening your glute muscles can get rid of a wide range of bodily aches and pains!

2. Increased Energy

It’s much easier to maintain a better posture when your body is aligned correctly. Having good posture not only improves your stature, but also reduces headaches and strain on joints. Dustin Mark McNeer explains that posture can also contribute to better digestion since there is less compression in the stomach area. When your body isn’t working extra hard to compensate for poor posture, you’ll have more energy overall.

3. Mobility

As you are starting to see, building glute muscles provides benefits that are all interconnected. It starts to create a positive cycle where one benefit builds off the other. By strengthening glutes, you achieve better body alignment, which leads to more energy, allowing you to increase activity and repeat. Dustin Mark McNeer goes on to explain that without quad dominance, your hips will be better supported. You’ll experience less tightness in your hips and shoulders overall, boosting mobility and joint health.

4. Lower Body Fat

Surprisingly, glutes are the most massive muscle in your body! As you build lean muscle, you will also decrease body fat percentage. Dustin Mark McNeer explains that the more muscle mass you have, the more effective you’ll be at burning calories. Even if you aren’t after a bigger booty, you will still benefit from being at a healthier weight.

5. Spinal Stability

Finally, having strong glutes gives you the ability of quick and powerful movements. The muscle group is responsible for explosive activities like sprinting, jumping, and changing direction. All that movement means your spine will need support, the kind of support only glutes can provide. When your body is moving and functioning as it should, you will be at less risk for developing an injury while at the same time reducing your chances of having pain and discomfort. Dustin Mark McNeer believes that everyone, no matter their age or athletic abilities, can benefit from having stronger leg muscles.

Dustin McNeer

Dustin McNeer Shares 5 Fitness Resolutions to Make in 2020

Instead of making new year’s resolutions you’re bound to break, consider trying Dustin McNeer’s fitness resolutions.

Another year has passed, which means it’s time to identify new goals and let bad habits die. Millions of people make fitness goals to improve their health and their lives. But more than half set unrealistic goals, or give up before they see any results. Dustin Mark McNeer, a personal trainer and registered dietician, shares five new year’s resolutions you might be able to keep this year.

1. Stay Consistent

There is no such thing as one perfect fitness plan. There is, however, one universal ingredient that is the key to success. Consistency. No matter how realistic or attainable your goals are, they will never be reached without practicing discipline and consistency both in the gym and in the kitchen.

Dustin Mark McNeer suggests making a weekly schedule with specific times for the gym. By knowing what your week looks like ahead of time, you’ll be less likely to make excuses and deviate from your plan. People run into trouble when they go on random days and don’t have an organized routine in the gym.

2. Think Long-Term

Dustin Mark McNeer recommends staying away from short-term fad diets with bold promises. Crazy weight loss methods might show results faster, but they’re less likely to last. When people try fad diets, they’re more likely to binge eat and return to the same habits they had before. Cutting corners with your health will only hurt you in the long run.
Instead, create a long-term plan that is centered around a balanced, nutritious diet. It’s okay to eat the things you love in moderation when you fill your plate with lean meats and fresh leafy greens. Plus, Dustin Mark McNeer notes that you can make more informed decisions about your choices moving forward.

3. Track Progress

When you look at yourself in the mirror every day, it can be tough to notice changes or progress. To help you stay motivated, Dustin Mark McNeer suggests keeping track of your weight loss and workouts. Over time, you will be able to clearly see that you can lift more weight or do more reps than you did before.
Sometimes, the scale doesn’t accurately represent your results or progress. Instead of focusing on losing a certain amount of weight, Dustin Mark McNeer recommends paying closer attention to how you look and feel. You may be losing weight and gaining muscle!

4. Celebrate

Don’t forget to celebrate each little milestone along your fitness journey. It might seem overwhelming if you only think about the end goal. However, Dustin Mark McNeer believes that the path will seem more manageable when your next goal isn’t so far away. Instead of treating yourself with food, break that bad habit by doing something else you enjoy. Consider going to a movie, buying a new piece of workout clothing, or visiting a destination you’ve been dying to see.
By focusing on Dustin Mark McNeer’s attainable fitness goals, you’ll be able to achieve great success in the new year.

About Dustin Mark McNeer:

Dustin Mark McNeer is a Registered Dietitian with a Master’s Degree in Clinical Nutrition and a certified personal trainer. He pairs personalized training regimens with customized nutritional plans so that clients can learn to maintain healthy lifestyles.

Dustin McNeer

Dustin McNeer Explains Why Diet, Not Exercise, Effects Weight More

Certified personal trainer and nutritionist, Dustin Mark McNeer, reveals new evidence proving diet is more important to weight loss than exercise.

When people think about losing weight, they automatically dread going to the gym. Approximately 69 percent of adults in the United States are overweight or obese, and much of the blame for that has been put on people having office jobs. However, Dustin Mark McNeer notes that a recent study refutes that belief. Bodybuilders and professional athletes have long said that diet is everything when it comes to performance, weight, and muscle gain. Overeating has a more significant effect on weight gain than exercising too little.

The recent study, which was conducted at Baylor University, observed children with two different lifestyles – those living in the United States and the United Kingdom, compared to children in the Amazon rainforest. Dustin Mark McNeer notes that although this study took place outside of a gym, the results still apply to our daily lifestyles.
Researchers found Amazonian children to be 25 percent more physically active than the other group. Plus, they use more energy at a resting state because of their boosted immune systems. Even though they exercise more on any given day, the Amazonian children did not burn more calories than the kids in the United States or the United Kingdom.

So what does this mean? Dustin Mark McNeer explains that the results show us that humans generally have a small window of total energy expenditure. Working out will help you gain muscle and increase strength, but it won’t make a massive difference in the number of calories you burn that day. The real key to maintaining a healthy weight and lifestyle is through your diet. What great news for everyone that hates running on the treadmill!

Unfortunately, bad eating habits are often formed in childhood. One in three children in the United States is considered obese, in addition to one in three young adults 19 and under. The best way to avoid falling into those bad habits is to study nutrition and implement good behaviors at home. Certified nutritionists like Dustin Mark McNeer can help you make a smoother transition by providing a nutritional assessment and a new meal plan.

Although diet plays a more prominent role in weight loss and weight gain, it’s still important to exercise. Whether you enjoy going to the gym, walking on the beach, or playing recreational sports, staying active will keep your body running as it should. Dustin Mark McNeer recommends 150 minutes of moderately intense exercise for adults, or 75 minutes of high-intensity exercise for adults each week. Activity positively impacts our appetites, muscle mass, and cardiovascular health, among other benefits. Meeting daily physical and nutritional goals is essential for living a long and healthy life.

About Dustin Mark McNeer:

Dustin Mark McNeer is a Registered Dietitian with a Master’s Degree in Clinical Nutrition and a certified personal trainer. He pairs personalized training regimens with customized nutritional plans so that clients can learn to maintain healthy lifestyles.

Dustin McNeer

Dustin McNeer Believes Exercise Can Improve Knee Arthritis Symptoms

According to Dustin Mark McNeer, recent studies show that proper exercise can be beneficial to people who suffer from arthritis.

A common misconception about exercise is that it can make arthritis pain worse, especially for those that experience arthritis in their knees. However, certified personal trainer and nutritionist, Dustin Mark McNeer, reveals that recent studies have determined that the belief may be misguided. Exercise performed correctly may help to relieve arthritis symptoms while improving overall health and wellness.

The British Journal of Sports Medicine published a study in July of 2019, which spanned several countries and included approximately 2,000 participants. Everyone in the study either suffered from osteoarthritis or was identified to be at high risk for it. Activities ranged in timeframes and duration and included exercises in aquatics, cardio, and strength training. Dustin Mark McNeer notes that all biomarkers in knee cartilage thickness and inflammation remained consistent. Results showed that exercise lowered inflammation levels, improved strength, and increased flexibility in the participants.

Dustin Mark McNeer believes that people need to be better educated on the benefits of therapeutic exercise when it comes to knee osteoarthritis. Not only is it safe, but it may also improve cartilage composition over time. People no longer have to worry about exercise making their condition worse. The real threat is activity avoidance, which can lead to diabetes and stiff joints. Dustin Mark McNeer notes that people may experience temporary pain and inflammation from exercise initially. However, the pain will fade over time as an activity is increased gradually. A certified health and fitness professional will ensure you choose exercises that do not put unnecessary stress on joints.

Most people are surprised to find out that exercise significantly reduces inflammation, and quickly. As little as 20 minutes of moderate exercise can produce profound results. Dustin Mark McNeer notes that the key is to focus on strengthening muscles around the joints so they can be fully supported.

Those who are apprehensive should consider starting with low-impact activities in the water. Certified personal trainer, Dustin Mark McNeer, recommends water aerobics and freestyle swimming. Many local gyms and community centers offer guided classes, which is ideal for that extra boost of motivation. Plus, instructors can answer questions and keep an eye on your form. Spending time in the water is also peaceful and therapeutic to the mind and contributes to overall wellness.

Beginners should avoid plyometrics such as HIT and boot camp classes. Intense training sessions that require lots of jumping and quick movements can be stressful on joints. Dustin Mark McNeer recommends slowing increasing intensity so that muscles can strengthen over time. Plus, it’s recommended that you know how to jump and land properly to avoid further stress and injury.

Although exercising offers immense benefits, Dustin Mark McNeer warns that too much can be a bad thing. Avoid overtraining by doing many different types of activities. If you stress the same joint over and over in the same way, it can lead to injury. Switching up your exercises and increasing duration and intensity over tie can prevent arthritis or treat existing arthritis.

About Dustin Mark McNeer:

Dustin Mark McNeer is a Registered Dietitian with a Master’s Degree in Clinical Nutrition. He is passionate about helping people transform their lives through nutritional counseling. Dustin Mark McNeer believes that his clients are empowered through good health, which results in weight loss, increased energy, and overall well-being.
He is also a certified personal trainer with extensive experience creating gym routines. Dustin Mark McNeer pairs personalized training regimens with customized nutritional plans so that clients can learn to maintain healthy lifestyles.

Dustin Mark McNeer

Dustin Mark McNeer Explains 4 Common Treadmill Mistakes

According to personal trainer Dustin Mark McNeer, there’s more to using a treadmill than meets the eye.

Treadmills are one of the most popular cardio machines in the gym, and it’s easy to see why. The treadmill belt assists leg turnover, which means you can run at a faster pace compared to running on the road. Plus, it’s easier on the body’s tissues and joints! You never have to worry about the weather, and you can be more relaxed by not needing to follow a route. Although running in place seems really easy, Dustin Mark McNeer, a personal trainer and certified nutritionist, reveals some common mistakes you might be making. 

  1. Avoiding Warmups 

Just like with any other physical activity, runners should start by warming up. Dustin Mark McNeer suggests walking at a slow, then brisk pace before further increasing the intensity of your workout. Most people think about warming up on a trail more than they do on a treadmill. However, Dustin Mark McNeer notes that you are more likely to crank up the speed on the belt, which requires you to loosen muscles properly. Incorporate a 5-10 minute warmup for best results. 

  1. Staring at the Screen

Treadmills give us lots of cool metrics to look at while we run, such as speed, distance, incline, and calories burned. It’s great to check your progress every once in a while, but its best to walk and run with your head up. Dustin Mark McNeer notes that staring at your treadmill screen can encourage poor posture or cause you to hold onto the handrails. Keep your eyes forward and your head straight to burn more calories and reduce the risk of aches. 

  1. Changing Stride

One of the most common mistakes people make on the treadmill is changing their natural stride. Dustin Mark McNeer sees it in the gym all the time! People walk too close to the front of the belt and shorten their steps. Others are always racing away from the end and overcompensate with too broad a stride. The best way to avoid changing your natural stride is by concentrating on your form. Dustin Mark McNeer recommends focusing on your back foot the most because it is the source of your power and speed. 

  1. Forgetting Incline

Dustin Mark McNeer never recommends walking or running with the treadmill at zero incline. It is very common for runners to lean back slightly, which results in changes to posture and form. Plus, it can put more stress on your joints and knees, which negates the positive benefits of using a treadmill in the first place. 

To match the effort you would typically use on a walk outside, you should bump the incline to 1 – 1.5%. It will account for wind resistance and changes in terrain that are usually experienced on a trail or sidewalk. Additionally, Dustin Mark McNeer recommends incline because it can help you burn more calories and target new muscle groups. Instead of running for cardio only, you can build strength in your glutes, hamstrings, and calves!