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Newsletters>
Do You Need A Personal Trainer?
May 1, 2009
Do You Need a Personal Trainer?
Hiring a Trainer doesn't mean you've failed. Sometimes it's just better to leave certain things to the experts. Here are the 'how' and 'when' to hire a personal trainer, along with some training myth busters. By Alissa Carpio, NASM-CPT
If the thought of heading to the gym garners about as much excitement as watching an episode of 60 Minutes, it may be time to rethink your fitness approach. You may be in a rut due to workout complacency, boredom or lack of defined goals. Or, if you're just starting out and are new to the gym, intimidation may be keeping you from exploring all your options and maximizing your use of available equipment and training techniques.
A good trainer will address all of these concerns and more. The key is to choose a good trainer. And, determining what “good” is, consists of many qualities, both tangible and intangible. Here's the problem. You walk into a new gym and tell them you want to join. You get shuffled to a sales person who gives you a tour, has you fill out a bunch of paperwork and sends you to the Fitness Director or whatever trainer is open and available. Granted, this isn't always the case, but often times it is. This comes to my first point: a great gym staff will know its trainers well and will be able to pre-match you to someone who, more than likely, will work well with you. If the staff doesn't do this, make sure u know what your goals are and ask to be matched to a trainer who specializes in those goals. The more detailed your goals are, the better the match will be. Next, ask if you can get a trial session or if you can buy a small package with the trainer. This lets you get a feel for the trainer's personality, knowledge, training style and compatibility. Since most gyms do not offer refunds on training, this step is crucial. Once you get to this point, you will begin with a fitness consultation. This is not only for the trainer to assess you, it's for you to assess the trainer. Once you find a trainer you like, commit yourself to at least three months with that person . Success doesn't happen overnight, and the longer you work with the same trainer exclusively, the better he or she will be able to get to know you, your body and lifestyle, and can continue to better custom tailor the program to you. If you pay for the sessions up front, not only will you likely get a discount, but you'll force yourself to stay accountable for the long-term since you've already laid down the cash! Even after hearing all the benefits of getting a trainer and fitting into the description of a person who should get a trainer, you still may be hesitant for one of several reasons. Here are some common myths about hiring a trainer:
Myth #1 – I only need a trainer for a few sessions, just to learn some new machines and get a few ideas.
Busted! - Good trainers do more than give you exercise options and count your repetitions. They offer ccountability, especially for those of you with busy schedules or a bit less willpower. They keep you working out efficiently and effectively, monitoring difficulty and intensity. They continually provide feedback on your program and nutritional advice.
Myth #2 – I'm afraid if I talk to a trainer, I'll get “wheeled and dealed” into buying a three month program.
Busted! - #1 Why be afraid? If you're serious about changing your health, it takes time. Six weeks is the normal time frame to form a habit. Permanent habits (usually changed one or two at a time) lead to lifestyle changes, which ensure your long-term success in health and fitness. If you can turn the rest of your life around in 3 to 12 months, isn't it worth the time and money invested in your future?
Busted! - #2 Most trainers offer programs for as little as two weeks. Think about this though: if you haven't stuck to a program in the past, do you think you will after working with someone for only a week or two?
Myth # 3 Personal Training is very expensive. I can't afford it.
Busted! - # 1 If you're taking your family out to dinner three times a week and if you've got TiVo and the NFL Sunday Ticket package, you can probably afford personal training. It really is a matter of priorities. Think about the investment in your health – something that you can yield a return on in as little as a few days, and as long as the rest of your life. That's better assurance than your 401k or IRA!
Busted! - # 2 If you've number- crunched and there is no way you can afford training, almost all trainers offer partner training where you and a friend split the costs, or half-hour sessions that are about 45 percent cheaper than a full hour.
Busted! - #3 Personal Training is a valuable exclusive service. You might be able to get a “cookie cutter” program from a weight-loss Web site or a fitness magazine, but you don't get the personal time and customization that you get with a trainer. Would you go to a medical Web site for general treatment so you didn't have to pay a doctor for a proper diagnosis? Probably not!
Busted! - # 4 If you've joined a gym on an annual contract but have worked out three times or less in the past year, you paid more than $300 for one workout! You work hard for your money, so you should invest it in a quality, professional trainer who will give you the most for it. MS&F
The Right Stuff
Here are some points to consider when looking to hire a personal trainer:
- Do they look the part and walk the walk? If fitness isn't a priority for them, how can they expect any more from you?
- Are they qualified with a degree in the field or Nationally-accredited certification?
- How much experience do they have working with clients who have similar goals to yours?
- What other credentials do they have (i.e. athlete, bodybuilder, health/fitness writer)?
- Are they personable, friendly and non-intimidating? Do they make you feel comfortable?
- Do they listen well? Do they seem excited about helping you and committed to your goals?
- Do they ask lots of questions to find out your history and goals?
- Do you get their undivided attention during consultations and training sessions?
- Can they offer testimonials/references?
- Do they keep up to date with education and latest research?
Maximize Results!
There are several reasons to consider hiring a personal trainer, such as getting yourself out of a rut or taking your skills to a new level. Here are a few more reasons:
A trainer can provide you with private instruction and expert advice.
A trainer can help you define, assess and set realistic goals.
A trainer can customize workouts and workout plans to help achieve your goals.
A trainer will keep your workouts/exercises safe and highly efficient for your body.
A trainer will ensure you are doing exercises correctly and will instantly correct you if the exercise is too difficult, doesn't feel right, or is too easy.
A trainer will challenge you and keep your workouts fresh and fun.
A trainer can introduce you to new techniques and equipment.
A trainer will keep you continually progressing toward your goals and can help you avoid – and quickly get out of – ruts/plateaus.
A trainer will hold you accountable and keep you motivated.
A trainer can help maximize the time you have available.
www.maxmuscle.com | Sept. 2008
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What's Lifestyle Got To Do With It?
It happens to everyone. That moment when you realize that it's time to do something about your weight.
It may happen when you're looking in the mirror or standing on the scale.
Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.
Then you wonder, why bother?
The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.
The answer is not to go on another diet.
The answer is to change your lifestyle.
You've heard this before, and it makes sense, right? So why haven't you done it?
Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.
1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.
The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.
2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.
Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.
Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:
What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).
The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.
Here are some practical examples:
Choose salad over chips or fries
Don't add butter to your food
Eat fresh produce with every meal
Purchase fat free dairy products
Limit desserts to one or two per week
Cut out mindless snacking
Drink water, not soda
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.
What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.
Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.
I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.
Here are simple ways to move more:
Watch less TV
Stretch stiff muscles every day
Play at the park with the kids
Go for a jog
Do some pushups every morning
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.
So the next time you're in front of the mirror you won't worry about your weight.
You'll relish it.
The Liquid Calorie Ban
Here's an easy way to live healthier: don't drink calories. Liquid calories are sneaky. You don't get that full feeling like with solid foods, but you're still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you'll lose weight and feel great.
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Sauteed Soybeans
What a delicious way to enjoy soy. Pre-shelled soybeans make this dish easy to prepare - it's ready in 10 minutes. Serve this as a healthy side dish or a light meal.
Yield: 3 serving
Here's what you need…
1 tablespoon olive oil
1/4 cup chopped onion
3 garlic cloves, diced
1 1/2 cups shelled soybeans
1 teaspoon dried thyme
1/2 tablespoon soy sauce
Dash of salt
Dash of pepper
Heat saute pan over medium heat, add oil and onions. When onions begin to soften lower the heat, add the garlic and saute for two minutes.
Add soybeans and thyme, soy sauce, salt and pepper. Cook until soybeans are fully heated. Serve warm.
Nutritional Analysis: One serving equals: 172 calories, 9g fat, 11g carbohydrate, 5g fiber, and 10g protein.
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.
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The Benefits of Stretching
By Bruni Slinn, P.T. Body Image Physical Therapy
I love living in Colorado. The weather is so grand and I love the fact that so many people are active. Rain or shine, summer or winter, there are people walking on trails, bicycling on the roads/ parks and families walking with their children and dogs. Coloradans seem to know how important movement is for their body and mind! What I have also noticed, especially in my practice, is that people don’t stretch correctly or as often as they should.
Stretching is an important part of exercise workouts. Why?
It keeps the muscles supple, joints flexible, prepares you for movement, and helps you make transitions between inactivity to vigorous activity without strain. Stretching before and after strenuous games or workouts prevent common injuries such as shin splints, tendinitis, and muscle tears or strains. Stretching is good to do especially after cardio workouts because your muscles are warmed up and easier to stretch. AND it increases circulation, helps coordination, reduces muscle tension and makes the body feel good!
How is stretching done? There are basic musts to abide by:
Never, ever force a stretch farther than what is comfortable.
Never bounce into the stretch.
Try to keep tension out of other parts of the body.
Try to be aware of your posture and alignment during the stretch.
Breathe, and try to ease a little farther into the stretch comfortably.
AND hold your stretch for no LESS THAN 30 seconds and preferably 60 seconds.
If you have any questions on the correct stretch for your particular sport or activity, contact me at Body Image Physical Therapy.
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Sandy's Goods To Go
Oatmeal Protein Cookies
Protein Cookies are a good grab and go snack with high protein and good carbs to keep you energized. Use them as a snack, or chow down right before weight training for extra energy. Experiment with different flavors of protein powder, nuts and raisins. The sky's the limit!
2 cups of Oatmeal
2 scoops of vanilla Isopure or Cyto Gainer Protein Powder
1 egg
½ cup of vanilla (Fit and Lite) Yogurt
½ cup of applesauce cinnamon or regular
1 teaspoon of cinnamon
**Optional: Chocolate protein powder instead and teaspoon of peanut butter.
Stir the PB in with the yogurt and applesauce.
Bake @ 350 for 12 – 15 mins, cool and serve. Make sure you store leftovers in the fridge; there are no preservatives in the mix.
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Egg Surprise Casserole Bake
Egg Surprise is a good grab and go meal or for anytime
we don’t have a lot time or energy to prepare a meal.
In a casserole dish combine:
One carton of Egg Whites or Egg Beaters
Chopped veggies ( onion, green peppers, mushroom, tomato’s, green chili’s, spinach) Any kind of chopped lean meat ( wht. chicken, crab, turkey)
Bake @ 350 for 20-30 mins. Cut in squares and package individually in sandwich bags for a quick grab on the go.
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Big Tip :
Pick a day to grocery shop for a week, clean and cut veggies, fruits and snacks.
Individually package in sandwich bags for the week so it's grab and go. Pack your breakfast/lunch/snacks/dinner whenever you’re on the run. Don't get caught hungry and cheat with any food that's available. Be smart, eat small meals often and STAY on track. We can all work a little smarter, harder, and healthier!
Good Luck! “This Time Change Everything”
Sandra Kanon – Certified Personal Trainer
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Everhart and Soul
What good is a healthy, strong body without a healthy, strong mind?
"People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem." - Chris Adams
"The human body is the best picture of the human soul." - Ludwig Wittgenstein
"To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear." - Buddha 563 - 483 B.C.
For More Soul Inspiration from Carl visit Everhart and Soul at www.soulpersonaltraining.com
Forward This Newsletter - Refer a Friend Refer a Friend
Rob and Sandy
Soul Personal Training
21962 E. Briarwood Dr.
303-669-3748
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Quotes, Quips, and Testimonials
This has been a very rewarding year for me. Last May, I decided I could no longer continue to be as out of shape as I was. A friend recommended that I meet with Sandy – it has made all the difference! A year later I am down 3 pant sizes and many pounds and I’m in much better shape. I haven’t reached my goal weight yet. On Christmas Eve I had emergency surgery that laid me up for several months and impacted my training. Although the surgery was an unexpected set back, my surgeon feels that my recovery was much faster because I was in such good shape. That wouldn’t have been the case a year ago. I’ll be starting on my second year shortly and hope to continue to become a stronger and fitter person. My thanks and appreciation to Sandy for helping me on this journey!
Patricia S.
Coach Rob is always there for us when we need something. I'm improving my foot work and I haven't had to use my puffers much at all. Thanks Coach Rob for always pushing us and make us improve on so many things.
Justin K
My son really enjoys the Boxing Boot Camp for boys! He's gaining strength and confidence each week. Lately, it seems that's all he talks about is that boxing boot camp. Thanks Coach Rob.
Tom
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Real Pain Relief-$20 For 20 Minutes!
Here's what you get!
a hands on assessment by a Physical Therapist
expert opinion regarding source of pain
recommended treatment plan
All for just twenty bucks?! Miraculous!
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Sign Up NOW for the Next True American Boot Camp!
Is True American Boot Camp good, hard, fun? YES SIR! Challenging? YES SIR! Competitive? YES SIR! A walk in the park? H@$% NO SIR! Cool combat songs? YES SIR!
Are TA Boot campers getting phenomenal results? YES SIR?
Is it time to hit the web site and sign up NOW? YES SIR!
The registration page is available at
www.soulpersonaltraining.com.
This camp is filling up so don't get caught sleeping in; fall in right away!
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Jill Parker's Soul of Running
Mission … Accomplished
I’ve run 4 marathons within days shy of a calendar year – starting on the West Coast of Big Sur, California on April 25, 2008 to the finale, the granddaddy of all marathons, on the East Coast of Boston, Massachusetts on April 20, 2009. What a way to complete the year - mission accomplished!
As I sit here two days after I ran the Boston Marathon, the climax of delayed onset muscle fatigue is screaming from every fiber in my body, I have to ask: “Are we endurance athletes driven by the solipsistic need for self validation; we hurt therefore we are? Or is it that we love it and more is better?”
The Boston course was much harder than I expected. For the first 17 miles, I felt stronger than ever and before my inner actuary could perform a risk analysis, I was on course for a very good marathon finish time, pushing my mile minutes to an 8:30 pace. But I hit the insane hills of Newton around mile 16 and when I reached the infamous Heartbreak at mile 20, it was so demoralizing it made me want to cry. Sometimes my own talents and reserves feel like a drought, insufficient for the harvest. I hit that proverbial “wall” at mile 22 with so much pain and agony that I swore with all certainty that I would never run another marathon again. Ever. Not even Boston 2010. I badly wanted to walk the rest of the way yet, somehow, I paid little attention to my body and re-committed myself beyond my expected yield. I crossed the finish line in 3:51:55 and never once took one walking step. My time, though not a PR, is my second fastest marathon of the previous 10 I have run, on one of the most challenging courses to boot. I’ll happily take it. And my effort…. absorbing the lessons I learned along the way.
Later that evening, after I was able to thaw with a hot shower that lasted 10 times longer than I take in drought-ridden Colorado, I met up with my friends for dinner and a few drinks. With the marathon extinction still embedded in my mind and my body still living the intestinal stomach issues of the last 4 Boston miles, I decided that the marathon and I needed to have 'The Talk.' Was it time to take some time off, maybe even see other people (cycling, swimming, pilates, more time in the gym)? I had a talk with Rob just hours before and stated I was done with the marathon, I wanted something new and he agreed while briefly touching on other possibilities waiting for me. I was tired of always being such a serious couple, the marathon and I, contemplating where we were going together and what the future held. Why can't we just be? I mean, did we need a label? Really, marathon, it's not you; it's me. I'm just not sure what I want right now. Like many long-term relationships, things can get a little stale. The marathon and I seem to have settled into a groove together: it constantly throws me so much pain and me constantly negotiating it. It isn’t new and exciting anymore, I needed a change.
pause
Suddenly, something wasn’t sitting well with the conversation I had with Rob earlier. On second thought, we do have it pretty good, the marathon and I. If I were to wake up early on a crisp morning and see my running shoes in my closet, I must admit, I would really miss the training, I’d miss seeing if can persevere the pain, miss seeing if I have one last push to PR. Sometimes even the greatest discomforts of all are the things we are most liable to take for granted. The most beautiful thing about a long-term relationship is the way each other's presence is inexplicably and undeniably enough, no matter how difficult it is. Suddenly, the mob inside me turned friendly… cheering, hugging and slapping hands.
I am not done; the pain = my pleasure. I want more. I have to have something to love, something to do, and something to look forward to. I know I could easily focus on some other running goal with equal desire and drive but I also know I can run my 8:30 marathon pace if the planets are aligned properly (training, nutrition, sleep, mind, the right course, Rob….) and I need to validate my 8:30 marathon pace effort. I know it’s in there waiting to get out and I’m not giving up. Not quite yet. I am ready to hit the ground running. Hard. And Fast. I am back!
Maybe it’s Boston’s fault but I cannot not stop smiling, partly out of relief and partly out of respect of the race, but I believe that what happens at Boston is special and unique. The crowds, the course, and other athletes all join together, injecting pure enthusiasm into each runner’s spirit. It produces an incomparable brand of joy that is unmatched by any other marathon. It literally changed my life forever. Though it will not be as unique the second time around, I will be back in 2010. I’ve been given a gift; I cannot take that for granted.
A friend of mine from Iowa, whom I have known since I was 10, headed to Boston with me to share the experience. In classic Karen style, we had lots of laughs; a perfect diversion to my restless marathon mind. I often wonder how I got so lucky to have friends like this. I could laugh and half-kiddingly say that once they find out what I'm really like, all bets are off. But the thing is, they already know, and seem to love me anyway, cracks and divots and all. We need each other, you know, my marathon running shoes AND my friends …. sharing our gifts to forge experiences and make memories for each other. In this way, our gifts are unwrapped again, every single time.
We live our lives, love our people, and do our work. We can get into a fairly absolute pattern with these items, forgetting that we were designed to need adventure too. We need the experiences that stretch us and call us higher. We need the validation. When we ignore this need, it's easy for our passions to get clogged and erupt, or morph in ways that are harmful. We were not designed to thrive under restlessness or complacency.
It's in me, just like it's in you. The hopeful flame of possibility that keeps our mindset warm and our view long.
Jill
Email: robstraining@gmail.com
Phone: 303-669-3748
Web: www.soulpersonaltraining.com
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