Frank's Korner - Talking about Fitness in Williamsburg, VA

What are you waiting for?

2012-01-10T08:30:00.001-08:00

First of all, I would like to wish everyone a Very Merry Christmas, Happy Hanukkah and a Safe and Happy New Year!!

And talking about the New Year:

They have probably already been talked about with family and friends, already been written down, and soon will be splattered across all the social media outlets for all to see. No, I’m not talking about your famous Christmas cookie recipe or your big holiday party plans. I’m talking about your New Year’s resolutions!

That’s right, that list of things you are going to change when January 1st, 2012 gets here, or maybe Jan. 2nd, when the hangover has subsided. Each year millions of people make grand plans for a new direction in their life. Ambitious goals such as quitting smoking, saving money, drinking less alcohol, and my personal favorite (and BY FAR most common)….GET IN SHAPE!

Go ahead and prepare yourself for the Facebook status updates declaring their commitment to become fitter and healthier in 2012. “Time to get in the gym baby, it’s 2012, woo-hoo!” or “Getting my pump on, it’s a new year and that College Reunion isn’t far away!”

Now, don’t get me wrong, I am always happy to hear someone who is ready to make a change and finally make an investment in the one thing you only get ONE of, YOURSELF (sorry, no lease agreements on that body of yours), so any kind of decision in that direction is great!

My question is, if it truly was that important to you, if you genuinely were ready to dedicate yourself and make the sacrifices necessary to achieve your goals, WHY ARE YOU WAITING? You see, the fact that you are willing to place other things ahead of your supposed “priority” contradicts your entire resolution. Instead of saying you are going to get in shape and live a healthier life in 2012; you should say, you’re going to find some time between your busy work, horrible eating habits, and hectic social schedules, to exercise a couple of times per week.

I hear about it all the time. A new year rolls around and all of a sudden the gyms are full and everyone is on a mission to fulfill their new, lofty fitness aspirations. When they realize in this world of instant gratification that they have a chosen a resolution that requires a lifetime of commitment, they lose the determination they thought they had and slowly disappear from the gym.

The fact is a very small percentage of people actually keep the resolutions they make, especially when it comes to “getting in shape.”

The reason for this is, a resolution is a waste of time. Anything that is important to you is NEVER worth putting off until it is convenient, popular, or trendy to do so.

If someone told you that you were going to lose your job if you didn’t start performing better, would you wait until 2012 to start being a better employee? Probably not. Why? Because having a job is important to you.

You may say I’m comparing apples and oranges, but I contend your body and health are far more important than a job could ever be. So, as noble and worthy as your supposed resolutions may be, are they important to you? If so, WHY ARE YOU WAITING?

Now that I have destroyed your hopes and dreams and shattered hope for that new life you were going to start in 2012, what can you do? I want you all to understand I write this from a place of experience. I am definitely not “casting stones” because I have been guilty of this myself. I can’t begin to count how many resolutions I have made that ended up as a miserable failure, so trust me, I’m not preaching to you.

I’m coming to you from a place of care and understanding to inspire and motivate you to be the best you can be TODAY and not wait another minute to do so! Too many times I see people procrastinate and not do what they need to do, only to delay the inevitable.

People, it’s NOT going away. At some point, you are going to have to address IT. Whether it’s 2011 or 2012, your IT is not disappearing, so why not begin to the journey today?

I want you to be honest with yourself, how badly do you want it? Are you willing to do WHATEVER IT TAKES? Or are you simply making promises you can’t keep? The answer is up to you, what’s it going to be?

As always, thank you for taking time to read my newsletters. My hope is that I can motivate you to be the best YOU that YOU can be today! Dare to be great and never be told you can’t do something.

I am my own person...and the "Couples Syndrome"

2012-01-10T08:27:00.000-08:00

Hello everyone….and this is actually Laura, not Frank. I thought I should, on occasion, get into the act. Well…Halloween is only a couple of days away…then Thanksgiving and Christmas. This year has certainly flown.

I’ve been encountering something lately that I call the “Couples Syndrome”. But, before I get into that, let me tell you a little bit about my past.

Before I met my husband I was in a relationship that, I came to realize, was not healthy. Joey was a friend of my cousin; he used to belong to a local band and was a singer for many years. He was attractive and always had a lot of girls after him. When I met him and began dating him many of my friends thought I was extremely lucky.

What they didn’t know is that he was lazy and hated to work. He was also very insecure and was always critical of everything I did, how I looked and dressed. I always worked in Manhattan and so I had to dress up for work on a daily basis. Whenever I purchased new clothes he would beg to see them, and then tell me how much he didn’t like them. He also always dismissed my job as being trivial.

It took me a long time to realize what he was doing to my self-esteem but, thankfully, through my friends and family I finally broke off my relationship with him. I vowed that no other person would ever allow me to feel bad about myself.

I came to realize that I deserved to have someone that supported me instead of trying to tear me down.

Now…let’s get to my “Couples Syndrome”. For some reason, in the past few weeks we have had couples visiting our Studios looking for information on our services. In most cases one partner is more excited about starting an exercise routine, or needs it more.

I had one couple where the woman told me how out of shape she was, gave me a list of her medications and “knew” she needed to start an exercise program. Then both of them asked to set up a complimentary workout session for the next day. Of course, the next morning the man called to cancel.

What happened? What I believe is that one partner was really interested in our services and wanted to help herself, while her partner was not interested and so talked her out of it. Why would he do that? Maybe he was afraid that she would start looking better and he would be left behind.

But the bottom line is that he just didn’t support her, which is very sad.

Through the years we have had many clients like this. The female client that had to stop coming to work out because her husband complained that dinner wasn’t on the table when he got home; the husband that always cooks fattening foods while his wife is trying to lose weight; the woman who has been coming to our Studio for years and her husband has no idea, because he is so unsupportive.

I believe that if you truly care about someone you support them in whatever they want to do, as long as it is not harmful to them or others. My husband has always been supportive to me, and I’m the same way with him.

So, are you your own person? Or do you allow your partner to make the wrong decisions for you? Think about it….

I would never call you fat....

2012-01-10T08:26:00.000-08:00

Hello again everyone….and I hope you had a great Summer. That is, of course, despite the locusts, earthquake and hurricane…. Let’s hope the Fall is a little more calm.

As the owner of a fitness studio I get various trade publications. Last month I noticed an advertisement for a marketing agency. It pictured a woman with the caption, “Don’t Call Me Fat.” I imagine the message was that, to sell your studio’s services, you shouldn’t be aggressive in how you word your advertisements or talk to potential clients.

Well, I would never call anyone fat. It’s rude and insulting and it’s just not my way.

But…how do you get the message across to those that are “weight challenged” that they are literally killing themselves by being overweight and out of shape? Sometimes being politically correct just doesn’t get the job done.

I often get people coming into my Studios for information, especially in Williamsburg, that are 40, 50, 60 or even 100 pounds overweight. The typical scenario is that they have (or are on the borderline of) diabetes, have high blood pressure, have no energy and are on medications for all of the above, or more.

I don’t go house to house drumming up business; these people come to me supposedly for help. But when I try to provide a solution, and ask for a commitment, suddenly the tune changes. I have heard every excuse imaginable why someone cannot start a health and fitness program; so nothing is new or surprising to me or my wife.

What is sad is that I have come to realize that some people just can’t be helped. I know that, as a fitness professional, I probably shouldn’t feel that way but there is such strong evidence to back up my feelings.

Last month we began providing Free monthly Seminars in our Studio on healthy living and nutrition. Free!! Unfortunately we have had a very limited response. My wife thinks that part of the reason is because people probably think that these Seminars are a way to introduce our services. The truth is that our services are never mentioned before, during or after the Seminar. As our fitness coach said, “Can’t people believe that we are trying to do something good?”

What is very exciting is that one person who did come to our first seminar asked my wife for further information. This person said that they had become even more motivated to live a healthy lifestyle by listening to our Fitness Coach; and they then decided to become a client!

I often wonder why some people are so afraid of healthy living and fitness. What are their fears?

Are they afraid that they will actually look and feel better, have more energy and stamina, and maybe even begin to “like” eating in a healthy manner?

You only have one life to live; isn’t it better to live that life feeling the best you possibly can? Or, do you honestly not want to be helped?

Well, either way, I would never call you fat….

Let Me Tell You A Story

2012-01-10T08:25:00.000-08:00

I hope everyone is enjoying their Summer and have gone on vacation. Just around the corner school and football begins.

Let me tell you a story – or some stories:

A couple of weeks ago a young woman came in to speak to my wife about our services. She told my wife that she wanted to lose about 75 lbs., and they discussed our different packages.

She also said that she found it hard to make commitments, so she wouldn’t be looking for a long-term package. After further discussion she asked if she could come in for a complimentary session.

Now this woman is a couple of years away from 30. I met with her and she also told me that she wants to lose about 75 pounds because she has hopes of having children and she realizes that being overweight could complicate a pregnancy.

After just a few minutes into the comp session I had to have her lie down on her back and put a cold towel on her forehead. I actually cut the session short because I knew she wouldn’t be able to finish even a 30 minute basic session,

We then sat down to discuss our packages, and she said she wanted to only try us out – so she purchased 3 sessions, or one week. Needless to say, she only came in two times and told our fitness coach that she “was going to exercise on her own”!!

OK…now who is kidding who? This young woman is “never” going to exercise on her own. Not yet 30 years old and unable to do even the simplest exercises.

But, I will tell you where she is going to be at 30 years old…..probably 100 pounds overweight with high blood pressure and diabetes, if not something worse. And, what about the baby she so desperately wants? Even if she does become pregnant all that extra weight will be a hazard to her pregnancy. And when the baby comes….what kind of an example is she setting for her child?

As my wife often says….everyone wants to lose weight and become fit…but no one wants to actually do the “work”.

On the flip side, my wife spoke to a young woman a couple of weeks ago who has cystic fibrosis. She told my wife that she wants to become stronger because this disease has sapped her strength.

If anyone had the excuse not to exercise, this young woman does. But she wants to push herself to become more fit and healthy. The only reason she hasn’t started already is because her doctor feels that she isn’t ready. She told me she’s seeing her doctor next month and hopes to begin a routine as soon as she is cleared.

A few months ago we had a Groupon campaign. Groupon is an on-line special deal service, and we offered an Evaluation plus 2 Fitness Sessions for a discounted price.

I had a young woman come in a couple of weeks ago to redeem a Groupon. She was over 300 pounds, with a body fat index that was so high that it could not be measured. I did an Evaluation and then discussed the results with her. Not only was she obese and out of shape, but her eating habits were extremely bad.

While discussing her eating habits she told me that “In Williamsburg the restaurants give you large portions.”

What??? So if someone puts a whole roast pig in front of you it means that you should eat the whole thing??

She contacted me a few days later to say that she had asked for a refund from Groupon because the experience was “not what she expected.”

What did she expect? That she was going to a gym where they would just tell her what she wanted to hear? A gym where they would ignore her true needs and let her go on using their equipment without getting any real results?

My wife said that most people just don’t want to hear the truth; so when they “do” hear the truth they ignore it or run the other way.

I own a fitness studio which is, of course, a business. Bringing in new clients is part of that business.

But….fitness and health is more than just a job to me; it’s my passion. And it has been my passion for over 30 years.

It frustrates me when I see people, especially young people, being so flippant about their health. To some people being 50, 60, 70 or 100 pounds overweight is nothing!! They would rather go to a doctor and be prescribed pills for ailments that can easily be avoided with just a little work.

There’s that word again – “work”.

As my wife says, these people must think that miraculously the fat is going to disappear; they’ll wake up one morning 50 pounds lighter just by dreaming about it.

Well….that’s not going to happen. Nothing worth having comes easy. And most things that come easy are not worth having.

Commitment and Honesty

2011-07-19T07:37:00.000-07:00

April has arrived and another baseball season has begun Play Ball!! The last couple of weeks have been rainy and nasty; not like Spring at all. Hopefully we’ll finally start getting some consistent warmer weather.

As I’ve often mentioned, we get many different people in our Studios requesting information. I’d like to tell you about a few recent inquiries.

Some time ago we began offering a Special in our Studios – 3 Fitness Sessions plus a Full Evaluation for a nominal price to new clients. Of course, the evaluation often indicates the fitness problems that a person is experiencing, and we can more intelligently discuss what we can do to fix those problems.

A woman called our Williamsburg studio and set up a consultation with my wife. After discussing her needs and goals she decided to take advantage of our Special. She came in for an Evaluation and three fitness sessions and I was the one to train her.

During her sessions she indicated how she knew that she needed to get started on a fitness program because she was very out of shape. She mentioned that she liked our facility and the way we did things here.

Of course, after her last session I wanted to speak to her about continuing with our Studio, but she told me that, because of a family emergency she would be out of town for a while. From past experience I know that I will never see her again.

Why not be honest and tell me that she does not want to invest in her health? Why not just tell me that she doesn’t want to put in the effort? Maybe because being honest does not come easy to most people.

Last week I received a call from someone who knows my wife through networking. This person said that she knew she needed to do something for “her”; she has a stressful job and rarely has time to do things for herself.

She has gotten to the point where she feels her health is a priority. She asked to set up a consultation and spoke to my wife about her needs. After the consultation she set up a complimentary session with one of our trainers. After the session she walked into our office with her checkbook in her hand, ready to start.

This client knew that she needed help and didn’t try to think of excuses why she “couldn’t” invest in her health. She just decided on a course of action and went for it.

My wife also recently had a consultation with a gentleman who set up a consultation at the request of his wife. He is very overweight, on high blood pressure medication and is on the road to diabetes.

During the consultation he told my wife that he has very little energy, works long hours and knows that the weight he is carrying is extremely dangerous. After discussing our packages he didn’t think he could afford them but that he would try his best to work something out, if we would work with him.

We often say that there are those that can afford to join a fitness center but are not willing to make a financial commitment for their health; and there are others that truly cannot afford to spend money on fitness, but would do almost anything to do so.

As we look forward to the Summer with those longer days where we can be out and about, wearing less and showing more, maybe we should start thinking about what is truly important. If we don’t have our health, we have nothing. And just because you’re not sick, doesn’t mean you’re healthy.

Here’s to a great Summer!!

Denial

2011-01-13T14:28:00.000-08:00

Today I’d like to talk about Denial. Here is one definition of Denial:

Denial is a defense mechanism postulated by Sigmund Freud, in which a person is faced with a fact that is too uncomfortable to accept and rejects it instead, insisting that it is not true despite what may be overwhelming evidence. The subject may use:

simple denial - deny the reality of the unpleasant fact altogether

minimisation - admit the fact but deny its seriousness (a combination of denial and rationalization); or

projection - admit both the fact and seriousness but deny responsibility.

When someone calls our Studio asking for information, and then comes for a consultation, most of the time it is because that person is having some sort of weight problem, health problem or just generally is out of shape. After telling us a litany of their weight or health problems, once they are faced with actually making a commitment to an exercise program suddenly all of those problems miraculously seem to disappear.

Those people are in denial.

Recently I had two consultations, back to back, on a Saturday morning - one was a 32 year old gentleman and the other was a young woman in her 20’s. Both of them were over 300 lbs. but couldn’t commit to an exercise program.

Those people were in denial.

I recently spoke to one of my clients who has done extremely well on our program. She has lost almost 40 lbs. and over 25 inches in just 5 months and looks fantastic! She told me that she is a bit upset that some of her friends will not acknowledge her weight loss and the fact that she looks so different. It’s no surprise that her friends are extremely overweight and out of shape. I told her that, if her friends were to acknowledge the fact that she has lost weight, they may have to look at themselves and admit that they have a weight and fitness problem.

Those friends are in denial.

How can denial be overcome? First you have to honestly admit that you have a problem; and be willing to do something about it. I believe that some people just like to hear themselves talk; they tell anyone that will listen how much they “know” they need to get more fit and healthy; but when they are faced with doing something about it, the excuses start:

I can’t afford it. But you “can” afford to go out for lunch or dinner almost every day; you “can” afford that new $200 handbag when you have a closet full; but when it comes to your health, you “can’t” afford it.

I have to think about it. You are overweight, unhealthy, on high blood pressure medication, cholesterol medication, have aching joints; what is there to think about?

I have to talk to my spouse. It’s true that, in most relationships, spouses discuss financial outlays. But who needs to get healthy – you or your spouse? And if they do not support you in your decision to pursue a fit and healthy lifestyle – what does that say about them?

I have no time. You have time to shop, you have time to spend with your friends, you have time to golf, you have time to go out for meals; but you have no time to exercise. Unless you live a fit and healthy lifestyle you won’t be able to shop, spend time with your friends or go out for meals.

So, let’s stop kidding ourselves. You “can” live a fit and healthy lifestyle if you truly want to. Let’s stop denying what is right in front of you….get up, get out and start living healthy, or one day you won’t be able to do so.

What Makes Us Different

2010-10-13T12:42:00.000-07:00

We get many calls or drop-ins from people looking for information on fitness training and usually their first question is “How much do you charge? Especially in these uncertain times the cost of any item should be a consideration, but you should also be considering the “quality” connected to the price.

Few people truly understand what is meant by Personal Training. With true Personal Training you have a Certified Personal Trainer with you every moment of your fitness session not only guiding you, but motivating you to achieve a fitness level that you probably would not be able to achieve on your own. Your trainer should continuously build training programs that will help you to progress quickly towards your fitness goal, while building confidence and well-being.

What makes us different from other fitness studios or gyms?

Privacy – This is the main difference that our Studio offers versus other facilities. All of our training is done is private suites; our clients are never on display. You don’t have to feel self-conscious working out alongside a buff 20-year-old.

In addition, the top-of-the-line equipment in each suite is for the express use of the client being trained; there is never any waiting for equipment.

Motivation – Your trainer quickly learns what is the best way to train you and help you to achieve your goals. He or she will keep you motivated by changing up your workout at each visit so that you will begin to see results in a few short weeks. Once you realize what you can achieve, you are motivated to continue to do even more.

Accountability – You have a set day and time for your workout. You know that your trainer is waiting for you so it’s not so easy to make excuses or blow off your exercise time. You will grow to learn that your trainer is truly on your side and wants to see you succeed; every time they tell you that you have done a “good job” you know they mean it.

Safety – One of the newest ideas on the fitness scene are 24-hour facilities where you can go in to exercise any time of the day or night – you just swipe your card and go in to use their equipment. I’m sure there is some type of security, usually cameras, but where is the human factor?

This was brought home to me a few weeks ago; one of our clients began feeling ill during her workout session, and became a bit disoriented. Her trainer alerted my wife. My wife would not allow this client to drive home on her own and contacted her husband to come and get her. She told me that if they couldn’t contact the husband she would have driven her home herself. The next day the client called to say how thankful she was for all we had done. If this happened at a 24-hour facility, who would be there to help?

Cleanliness – When you go to a gym or a 24-hour facility you are on your “honor’ to wipe down the equipment after you use it. Does everyone do this? Probably not.

Our trainers don’t wipe down equipment after every session – they “clean” every piece of equipment that is used by a previous client. Even when a client comes in to do cardio on their own, there is always someone right after them to make sure that piece of equipment is cleaned.

So, back to prices. When you go from one establishment to another and ask for prices - what are you comparing? Every establishment is different, so you are comparing “apples to oranges” as the saying goes. Our facility cannot be compared to any other fitness studio; we are the best because we hold ourselves up to the highest standards possible.

Bottom line – you get what you pay for. If you want to throw your money away just to “say” you are exercising, that’s your choice. But if you actually want to get results and make your money work for you, then go to a quality Personal Training Studio.

Fitness Together we offer more than just training sessions; we honestly care about our clients. Few other establishments can make that claim.

EFFECTIVE EATING HABITS - PART 3

2010-10-13T12:23:00.000-07:00

This is my 3rd and last installment on the subject of Effective Eating Habits.

1. Drinking H2O (water) is extremely important for our bodies. It flushes out toxins and makes you feel good. Many people I come across drink hardly any water at all.

Tip: When you get out of bed, the first thing you should do is have a glass of water. During the night our body become dehydrated from no water consumption.

2. Go Green -- By that I mean start eating lots of green veggies. Try to avoid the white breads, white rice and baked potatoes.

Green vegetables will make you feel full and they clear out your digestive system. You can have them steamed, raw or whatever suits your tastebuds. I know...a lot of people don't like or get enough of them, but remember what I mentioned in my last Frank's Talk; do things in small increments. Start by eating green vegetables in very small portions and gradually you'll become accustomed to their taste and increase the amount over time.

Finally, if you see yourself eating clean most of the week, Great! Go out and reward yourself with something you are craving -- whatever that may be.

Well, there you have it. I hope you enjoyed the subject of Effective Eating Habits. I suggest you save this information and refer to it as you need to.

EFFECTIVE EATING HABITS - PART 2

2010-10-06T08:33:00.000-07:00

Fall is upon us and I'm looking forward to the cooler weather. This past Summer was brutal, heat wise.

As I mentioned in my last Frank's Talk, I am going to continue on the subject of Effective Eating Habits. I'm not even going to mention the obesity problem of adults and children in this country, because everyone is aware of it by now. What the adults do about is is up to them.

OK...

You must try to eat at least 5 to 6 small meals a day -- this includes healthy snacks. This will help keep your metabolism stable. When you are hungry from skipping meals most people will start bingeing on anything that is within striking distance from them.
By eating every 2 1/2 - 3 hours, approximately, you will keep your metabolism at a steady rate.
Consume enough calories. Don't starve yourself by skipping meals, including healthy snacks. Remember - insufficient caloric intake will slow down your metabolism which will cause your body to hold on to body fat.
For now, don't get caught up on the number of calories you should be consuming. If your nutritional habits are not where they should be (and only you can answer that statement) just start out by eating healthier foods and start dropping the junk, a little bit at a time.

Before I sign off on my 2nd of 3 Frank Talk's on Effective Eating Habits - I stress to people who really want to improve on any area of their life - Always do things in small increments. It's more manageable and effective.

EFFECTIVE EATING HABITS PART 1

2010-09-28T07:18:00.000-07:00

Hello everyone. Summer must be coming to an end because now it’s getting dark outside earlier; but the good news is Football Season has begun!

For the next three Frank Talks I would like to touch on the topic of “Effective Eating Habits”.

Let me preface this by saying that I am not a nutritionist, but I do have a basic knowledge of nutrition and I am certified through the American Council on Exercise as a Lifestyle and Weight Management Consultant.
Improving your health, getting your body in great shape and becoming more attractive does not have to be rocket science.

Here are a few simple suggestions:

1. Proper nutrition should be #1 on your list for a healthier body. The way you eat determines how you feel and look. It’s above strength and cardio training. Remember, it doesn’t matter how much hard work you put into your workouts if you don’t feed your body the proper fuel. You will not obtain optimal results because about 80% of how you feel and look is determined on what you put into your body.

2. For individuals who want to lose excess body fat or just want to stay trim, controlling your metabolism is a key factor.

What you eat, the number of meals throughout the day and portion size all have an effect on your metabolism.

3. Try to eat smaller and more frequent meals throughout the day. This will help control your metabolism.

If you are one of the many people who have difficulty with proper nutrition, my staff is here to help you on the road to a more fit and healthy lifestyle.

Well, that’s it for now. In my next Talk I will continue to educate you on Effective Eating Habits.

WHEN IS THE BEST TIME TO START AN EXCERCISE PROGRAM WITH A PROFESSIONAL PERSONAL TRAINER?

2010-09-21T09:07:00.000-07:00

Hello everyone – and I hope that you are enjoying the Summer. I can’t believe that the unofficial end of Summer, Labor Day, is only a couple of weeks away. Time flies when you’re having fun.

So…when is the best time to start an exercise or fitness program?

Many people believe that after the holidays, at the beginning of the New Year, is the best time to think about getting fit and healthy. Of course, that’s because quite a few people will make a “resolution” to get fit, only to forget about that resolution in a couple of weeks, or less.

Some people want to start the year fresh, so they believe that “this is the year I’m going to start thinking about myself.” Of course, then the excuses start: I’m waiting for my credit card statements from holiday shopping; I need to pay off some bills from Christmas…and so on, and so on.

Post holiday season…gone.

Ah…Spring!! The warmer weather starts to arrive and with the warmer weather there are less clothes to hide behind. So now people think about getting into that cute outfit for the Spring. Especially in Virginia Beach, swimsuit season is right around the corner. So let’s start a fitness program now.

And the excuses: I would really want to start a program but the Summer will be here before you know it, school will be out and vacation plans will only sabotage my good intentions; I don’t have time right now – the Summer will be so busy for me.

Spring season…gone.

Here’s Summer!!! No good…too much running around; vacations to plan; I have to spend more time with my children; I think I’ll wait until the Summer is over.

Summer season…gone.

Finally, the Fall season has arrived. People want to take off some of those excess Summer pounds and start getting stronger. Of course, you want to look and feel better before Thanksgiving and Christmas arrives. People gain an average of 10 pounds of excess bodyfat between those two holidays.

But, of course, this is not a good time to start living healther – holiday parties are going to derail my good intentions.

So, in an eye blink another 365 days have gone by with more excess pounds and less conditioning.

The above comments are all actual excuses we have heard at Fitness Together. People will do or say anything just to get out of doing the “right” thing, which is getting in shape and living a healthy lifestyle.

What is your excuse?

PROCRASTINATION

2010-08-17T13:58:00.000-07:00

It’s a silent killer and every one of us is guilty of it in one way or the other.
According to Webster’s Dictionary it means “To put off intentionally and habitually things that should be done”.

There are two types of Procrastination – external and internal. Let’s discuss internal and how it affects people who know that they need to get fit, but find excuse after excuse to stay the way they are – Out of Shape:

It’s Too Hard

People procrastinate because they believe the task at hand is too difficult. “I can’t lose all this weight or improve my nutrition”. So they put it aside. They are comfortable.

I recall a well-known motivational speaker touch on this subject – By being comfortable you are slowly dying on the inside. You are challenging your inner being from developing and obtaining new stimulation in your life. Without any new challenges, our minds and lives stagnate. This is what is meant by dying on the inside. If you don’t change what you are doing today and get no results, what do you expect to change? Same action, same result.

Fear of Failure

This often leads individuals to believe that it is better to stay static than to try something new – that way they won’t “fail”. Well, Albert Einstein once said “Anyone who has never made a mistake has never tried anything new.”

Fear of Success

This puzzles me. I have had people come to me and tell me everything they know that needs to change in their lifestyle, but won’t commit to changing. Why? They have a Fear of Succeeding. Sounds strange, doesn’t it? They are so used to being they way they are – overweight, poor eating habits, etc. – that making a positive transformation in their lives scares them.

Perfectionism

Some people believe that they must be perfect in whatever they do. People sometimes tell me that they can’t perform a particular exercise perfectly, for example, and feel uncomfortable about this. If you don’t try, you’ll never know. Besides, at FT we have private suites – just you and your trainer. No crowds or other clients watching you as you exercise.

Time Management

Procrastination is also influenced by the fear of being overwhelmed by the amount of time needed to undertake something. If a desired task is broken down into small increments, it’s more manageable and easier to maintain.

Final Thought

Procrastination is really a head game that we all play in our minds. There is a term I came across while studying to be a Certified Personal Trainer and Lifestyle and Weight Management Consultant through the American Council on Exercise (ACE). It’s called Reframing. Basically, we use our minds to turn around negative thoughts that may make a task or commitment overwhelming into a new perception of the task or commitment as being manageable and achievable.

The bottom line is that we must change our view of a task as being impossible or too hard into a series (small increments) of achievable ones.

Well, there you have it. I know this is a bit longer than most of my messages but, unfortunately, we are all guilty of Procrastination.

“One Who Lacks The Courage To Start Is Already Finished."
Ralph Waldo Emerson

5 Worst Excuses For Not Getting Healthy

2010-07-06T08:00:00.000-07:00

Hello everyone....and we are now officially into Summer. I hope you all had a fun, safe Fourth of July.

The other day my wife spoke to a gentleman that stopped into the Studio for some information. He was extremely overweight – probably about 350-400 lbs. – and said that he wanted to lose about 40-60 lbs. He told her that he has high blood pressure and diabetes. My wife asked if he was doing any type of exercise right now and he said that all he does is walk on occasion and “exercise with the kids I teach”. He had noted that he was a teacher, so my wife asked what he taught. He teaches Fitness!!

My wife explained what we do at our Studio and discussed his options. He said that he would think about it – and I never expect to see him again.

What is he thinking about?? He has high blood pressure and diabetes, and seemed to have a difficult time breathing just by walking. And this gentleman was hired by one of our schools to teach Fitness. What is wrong with this picture?

Is he thinking about his diabetes – how in a few years diabetes may cause him to go blind, or cause gangrene that may cause amputation of one or more of his limbs? Or is he thinking about his high blood pressure that may cause a stroke or heart attack.

He’s probably thinking that he doesn’t need our facility because he’s on medication. Medication only treats the symptoms of these diseases; it doesn’t cure them.

Maybe he’s thinking about all the excuses why he can’t get healthy:

5 Worst Excuses for Not Getting Healthy

We all want to be healthy and slim, right? So why aren't we? Oh, there could be a genetic or medication issue that's holding you back.

As a Total Wellness expert, I have worked with a large number of clients over the years. And believe me when I tell you -- excuses for not getting healthy are not only a dime a dozen, but they also don't make a lot of sense!

I’m Too Old to Start Now!

It’s never too late to get healthy. Cliché as it sounds, it's true. There are measurable benefits to becoming more active, improving your diet and sharpening your state of mind.

People begin to seek a healthier lifestyle at all ages. I have worked with people in their 60's, 70’s and even 80’s and they have all gained strength and coordination, decreased their dependency on medications, and improved their overall flexibility.

I’m Too Tired!

Starting a healthy lifestyle isn't easy. It’s never easy to change especially when you feel like you're too tired to even move from the sofa at all.

However, I can tell you that incorporating healthy changes -- even small ones like a 10-minute-a-day walking program -- will in turn give you more energy. So it’s win-win. The more you do, the better you feel. Or do nothing and feel horrible.

I Have No Motivation!

No two people are motivated by exactly the same things. Some of us are internally motivated, some of us fight a disease or the onset of an illness, while others just miss feeling well. No person can be pushed to be motivated because if motivation doesn’t come from you genuinely, you will fail.

My advice: think it through. Remember a time when you felt well or a time when you were successful on a fitness plan. Focus on what worked and the positive results you enjoyed.

Getting Healthy is Expensive

The clothes, the food, the gym memberships... oh, my! Let’s look at it the other way -- the way where you stay unhealthy. The clothes, the food, the doctor visits, the medicine, the co-pays and the pain and discomfort… OH, MY!

The truth is that getting healthy is far less expensive in the long run than the maintenance it takes to stay unhealthy. And let's not forget about the extra years that being healthy can add to your life.

I Don’t Care!

I think this is the one that strikes me the hardest. It's truly the one excuse that I have the least answers for.

To me, if you don’t care enough of yourself to try to live longer and live better, then I really have no start point to motivate you. You have to want to change. As I always say, if you simply go through the motions with anything, you will fail.

"One Who Lacks The Courage To Start Is Already Finished." - Ralph Waldo Emerson

Importance of Nutrition in Fitness

2010-06-14T15:16:00.000-07:00

Hello friends….and the official start of Summer is almost here. It’s definitely been hot and humid enough for August, even though it’s only June.

Now that the nice weather is here we have put out some chairs in front of the Studio, like we do every year. Many times my wife will sit outside just to relax for a while.

A few months ago a new restaurant opened next door so, of course, she can see the patrons coming in and out. I’ve always said that any restaurant that opens here in Williamsburg is a “goldmine” since most people around here love to eat out so much, and not necessarily the right type of food.

She mentioned to me the other day that she has been noticing a large number of women wearing those distinctive, colorful smocks – the ones used by most women working as assistants in various medical offices. These women are picking up lunch orders.

In our business we believe that strength training, cardio and nutrition are the only way to build a healthy lifestyle. It’s sad to see that so many people whose jobs are related to medical offices spend their time and money purchasing take out lunches – you would hope that they would know better.

Nutrition is extremely important, and it becomes even more important as you get older. Many people find the easy way out, either by eating out or ordering in. All it takes is a little planning and time to cook some meals that can be portioned out for the rest of the week. Healthy, nutritious meals that cost a fraction of take-out food.

Does this mean that you should never eat out? Of course not. But the problem of obesity in this country is tied to unhealthy lifestyle habits. In the past twenty years or so, these unhealthy habits have been caused, in large part, to fast food.

Adults eat fast food, and so their children eat fast food. No matter how careful you are, you never really know what you are getting when you eat out. I recently sent out a Health Note on this very subject.

A couple of weeks ago a woman came in to discuss our services. She was worried about her granddaughter. Her granddaughter is 10 years old and weighs 200 lbs.!! And, her mother doesn’t think this is a problem. Needless to say, she never returned.

Our most successful clients are those that have learned how to adjust their eating habits….and it really isn’t all that hard. When someone tells me that they “can’t” change, I tell them that they “don’t want” to change.

Only you can make a change for the better. Do you “want” to?

Contractor or Employee

2010-05-21T10:48:00.000-07:00

I hope that all the mothers out there had a wonderful Mother’s Day, and now we are looking forward to the “unofficial” start of Summer – Memorial Day. For me and my wife it’s one of the few days of the year that we have off, but there are so many “house” things to do that it will be just another day. Hopefully it will be nice for all those having cookouts.

The other day my wife went to a hair salon to get a haircut. She mentioned to me that this particular salon is owned by a stylist who rents out space to other hair stylists. It got me to thinking about how many fitness studios have personal trainers that are contractors rather than employees.

What does that mean to the average client? Sometimes nothing; but there definitely is a difference.

Many private personal trainers have no place to train their clients. If they have a client with a full gym (which is rare) then they can train the client in their own home. When this is not the case, then the trainer has to rent out space in a gym. Many times this means that you will be trained in a gym atmosphere with other clients around you, there may be limited options for equipment since the gym’s own clients have precedence, or the session may take longer than needed because of the lack of equipment.

If you, as a client, have a problem with the trainer or are not achieving the results you want, your only recourse is to talk to the trainer. The gym owner has no obligation to settle any disputes. You are the client of the trainer, not of the gym owner.

Some fitness studios only hire contractors. This saves them money in many ways but, again, they are not fully responsible for the trainers that train clients in their studios. When a fitness studio hires contractors many times you will pay the studio, and then the studio will pay the trainer, less rent/space fees. For their reputation’s sake, if a client has a problem with the trainer the studio owner may try to mediate the problem but, again, they are not obligated to do so. You are really the client of the trainer, not the studio.

At Fitness Together we only have employees, not contractors. This means that every Personal Trainer at our Studios has gone through our hiring procedure and has been trained as a Fitness Together Personal Trainer. That is beyond their own certifications.

If you, as a client, ever have any questions or concerns with relation to the Studio or your Trainer, you can always speak to my wife or myself. It is our responsibility to make sure that you receive the best fitness experience possible. We are committed to help you achieve your fitness goals and, if for any reason you are not getting the results you requested, we want to know why.

That is the difference between contractors and employees. What is your preference?

Our Wonderful Clients

2010-05-21T10:47:00.000-07:00

What beautiful weather we’re having!! I’m not one to rush the seasons, so I won’t say that Summer is just around the corner; but it is getting closer every day.

One exciting event in May - we are Celebrating our Third Anniversary in Williamsburg. Where has the time gone? I imagine it’s true that “time flies when you’re having fun.”

I know that my blogs are usually about the reasons why you should get fit and healthy. Or why you should commit yourself to an exercise program. This one will be different.

I want to talk about my wonderful clients – both in Williamsburg and Virginia Beach. I certainly admit that I do not know my Virginia Beach clients as well as I know those in Williamsburg. Of course, that’s because I signed up every single client in my Williamsburg Studio, while the Virginia Beach clients were “given” to me.

Does that make a difference? Absolutely not! I may not know every client as well as I should but that is changing day to day. And, of course, all of my clients are benefiting from the expertise of my talented and knowledgeable trainers.

In the past few weeks my wife and I have had some short conversations with our clients. One long-time client told my wife that she loves the fact that my wife and I are so hands-on in our Studios. We genuinely take an interest in each and every client, and watch the day-to-day operations just as we have done from the first day we opened our doors.

One of our clients just returned from a European vacation. This woman came to us over a year ago walking with a cane because she had such bad knees. During her European vacation she was so thrilled that she was able to easily keep up with her travel companions and had a wonderful time. She told my wife that, if this had been a year ago, she could have never gone on such a trip. She knows that it is only through her exercise regimen that she can now easily walk around where before it was a problem.

Then there was the client that has been with us six months, and is rejoining again. She has lost over 45 pounds and is off of 7 different medications!! She hopes to be off her last medication when she sees her doctor in June.

Let me tell you about one of my latest clients. She has needed a knee replacement operation for the past two years but, for various reasons, she has decided to wait. She now decided to get into better shape before having the operation. I give her so much credit for realizing that she needs to get herself stronger and more flexible for this surgery. Right now she can barely bend her knees, but that will change. I can’t wait to chart her progress.

Then, of course, we have our very first client who is still with us. At 75 years young she can bench press 100 pounds; more than many men can do.

Many of my Virginia Beach clients have been with that Studio for years – some of them over 4 – and they just keep joining up year after year. My promise to them is that not only will my wife and I keep the Studio running at the highest level possible, but we will work to improve that Studio, as well as the Williamsburg Studio, in every way that we can.

So….this is what keeps us going day after day and week after week – our wonderful clients.

Why not find out what Fitness Together can do for you. We’re just waiting to meet you and have you become one of our “wonderful clients”.

Commitment

2010-04-21T11:31:00.000-07:00

Commitment: the act of binding yourself (intellectually or emotionally) to a course of action

Spring – and pollen – is in the air. Hopefully Spring will move forward into Summer, and the pollen will leave.

I know that I’m very lucky in my business to have, most of my clients, committed to their fitness routines. They truly want to change their lifestyles for the better and continue to come in for sessions week after week and month after month, rejoining on a regular basis to stay clients for years. They realize that maintaining a fit and healthy lifestyle takes work, and cannot be accomplished in a few months. It takes commitment.

Looking back, most of these clients were those that came into my Studio for information, sat through a consultation or went through a complimentary session, and then joined. They weren’t the ones that had to think about it or ask their spouse, mother, brother, sister, dog or cat for confirmation; they realized they needed help with their health and they committed themselves to a course of action.

Unfortunately, there are all too few people like this. Most people are afraid to commit to anything. So they go through their lives wondering what could have been, without ever trying to make a change for the better.

I have a new client who, after just a couple of weeks, was told by her doctor that her health has changed in a positive way. He asked her what changes she had made in her lifestyle and she told him she had joined Fitness Together. Measureable, positive changes in only a few weeks, because she committed to making those changes.

My wife recently spoke to a client that has been with us for a year. The client told her that she was definitely going to rejoin again because she knows how much better she feels since committing to a regular exercise routine; something that we always love to hear.

Then we have clients that join for one session package and leave. They believe that they can “do it on their own”; or just lose passion for exercising. I’ve found that most people who believe that they can do it on their own are mistaken. The reason that they came to us in the first place was because they “couldn’t” do it on their own.

Suddenly, after a couple of months, they believe that by getting on a treadmill for a couple of hours a week or running through their community they are doing enough to maintain their fitness. Most of the time this is far from true.

Where are the strength training exercises? Where are the core exercises? Where is the change-up in cardio? Where is the tracking of your workouts: knowing when to increase intensity? Lastly, let’s not forget the nutritional part of the equation.

So, now you’re back to where you were before; doing the same thing over and over without getting significant results. The commitment to change is gone.

Do you have a fear of commitment?

What is a Personal Trainer?

2010-04-08T07:10:00.000-07:00

Hello again everyone, and I hope you had a safe and Happy Easter. The trees and flowers are in bloom and everywhere you look you see new growth.

About a week ago there was a question from someone in my local newspaper: “Does anyone know of a good personal trainer in the Williamsburg area that charges reasonable rates?” Having owned a Personal Training business here for the past three years I can understand this question.

However, I have found that “reasonable” is not always “realistic”. To some people paying more than $10 for a Personal Training session is not reasonable; for others, that have worked with Personal Trainers, they know that quality Personal Training will cost more than just joining a gym.

I have also found that most people have no idea what a reputable Personal Trainer is, or what they do. You can go to almost any fitness studio and contract to work out with a so-called personal trainer. That person will usually show you how to use various exercise equipment and set up exercises for you to do. Almost anyone that exercises on a regular basis can do that for you.

A few months ago one of our clients was at a local family fitness center. While her child was playing she decided to get on one of their treadmills. She noticed the center’s “personal trainer” put a client on a piece of exercise equipment; then proceed to talk to another trainer and text and talk on the phone while that client was working out. He then approached my client and asked if she was interested in hiring him to train her. She told him that she already had a Personal Trainer and that she had noticed how he treated his client. She told him that her Trainer would never walk away from her while she was exercising; that he worked her through each and every exercise in her session and she had his attention 100% of the time.

A true Personal Trainer is certified, usually through one of the Top Five Certification Programs like the American Council on Exercise (ACE) or has a Degree in Kinesiology. When I was studying for my ACE Certification my wife commented that the study guide looked like one that a doctor would use. A true Personal Trainer has to know all the bones and muscles in the body, how they work and how to use those muscles to either tone up, gain strength and lose weight. Each session should work towards the client’s fitness goals while providing a safe exercise program. The Personal Trainer must take into account each client’s physical or age limitations, and must be able to work around any unexpected daily problem.

If you look at session sheets for 10 of our clients on a daily basis, each one is different, because each client is different. A Personal Training session is not “one size fits all”.

Because of the fact that most people here do not know what a Personal Trainer does, there are often many misconceptions. One of my clients was talking to my wife the other day; this client has been with us a while and looks and feels wonderful. She happens to own a business here in Williamsburg and said that many of her clients have noticed how great she looks. However, when she tries to explain what she is doing to look so great they will often come back with “oh, that must be expensive” or “that sounds hard; I couldn’t do that”. Well, of course you can’t do that; if you don’t try you can’t do anything!

Most people will use anything as an excuse. I have people constantly come into my Studio complaining about how they are out of shape, feel terrible and are on a list medications. However, when it actually comes down to committing to a fitness program they just can’t do it.

The most common excuse today is the expense (of anything!). We have clients from all walks of life and some of them truly cannot afford our services, but somehow they do. They feel that the cost is worth the results; they can get off medication, look and feel great and are proud of their accomplishments.

What kind of Quality of Life will you choose? You have but one Life to Live.

Are You Fit For Golf?

2010-03-26T10:20:00.000-07:00

Spring is here, at least according to the calendar. And thoughts turn to doing things outside. Golfers of every type are now itching to hit the course.

Every golfer wants to play better golf, and golf is a highly athletic event! The most common method used to achieve this goal is a combination of professional lessons and more practice. Although this approach seems logical, it is the very reason many golfers end up injured and rarely reach their potential. Why? Simply, because few golfers associate the need for improved physical conditioning with their quest for improved performance.

Fitness Together approaches golf conditioning in a truly sport specific manner. Our program is built entirely upon the principles of functional exercise. Unlike exercise programs developed upon a bodybuilding format, or upon muscle isolation exercises, functional exercises are designed to restore balance, lengthen, strengthen, and coordinate movement patterns specific to the golf swing. The human brain does not think in terms of isolated muscles. Instead, it recruits groups of muscles in uniquely programmed sequences. A golfer’s conditioning program must therefore be designed to integrate the whole body.

Flexibility, Stability, Strength & Power

There are 4 physical factors that must be addressed in order to help the golfing athlete. The first is 1) Flexibility, the second is 2) Stability, the third is 3) Strength, and the fourth is 4) Power. It is important to address these factors in the correct order.

The first step in the Fitness Together Golf-Conditioning Program is to improve flexibility, as this is the catalyst for all subsequent aspects of golf conditioning. Stretching allows the development and maintenance of optimal joint range of motion in the golfer’s body. When the golfer is not flexible, the body’s biomechanics are altered, progressively disrupting swing mechanics. In other words, optimal joint range of motion is a biomechanical prerequisite of the golf swing. Once flexibility is restored to appropriate areas and the musculoskeletal system is balanced, then stability can be handled.

Stability is important since a stable body creates a solid framework or all movements and activities. Additionally, a stable, well-balanced body is less likely to be injured. What exactly does stability really mean, and how does it apply to the game of golf? There are two key types of stability. The first is the ability to remain in one position (static) for a period of time without losing good structural alignment. The second type of stability is the ability to keep all working joints in optimal alignment during any given movement. When you have inadequate postural stability, you have a very poor chance of ever reproducing a good shot consistently.

When stability is achieved, strength can be built using functional movement patterns that will readily transfer to the game of golf. The need for strength can’t be overstated.

Finally, the last progression is to develop power. The more power a golfer can transfer from his or her body through the club to the ball, the father he or she will be able to drive the ball. Any attempts to improve golf strength or power without first restoring flexibility and stability will always prove to be less fruitful and more likely to lead to injury!

So....are you really Fit For Golf?

Quality Of Life

2010-03-10T15:16:00.001-08:00

Spring is coming soon. We are getting more daylight and down in Florida Spring Training has begun. Sure signs that Spring is around the corner.

In this article I’d like to address our Quality of Life.

Recently I was out at the Dog Park with my two dogs when I overheard three people talking. During their conversation they realized that they had all experienced knee surgery – and that the reason they had problems with their knees was because of their weight. I would guess their ages were between the mid-30’s to mid 50’s. As they were telling their “war stories” of rehab and medication, they seemed to try to outdo one other on their medications ranging from hypertension, diabetes and medications for post-rehab, as if they were proud of the number of medications they were taking.

Sadly, not one addressed the issue of their excess weight – weight that is only putting additional stress on their hips, knees and internal organs.

On the other side of the spectrum, a week later at the same park I met a gentleman who was by himself with his dog and he noticed my car with the FT logo. I explained to him what we do to help people live a healthier lifestyle. He told me that he and his wife work out 5 times per week, and love walking the trails inside the park. Based on the year he graduated College he must be about 61 or 62 years old, but he looked a lot younger.

Now, looking back to those three individuals who had knee surgery, they might be younger than the ages I think they are, but due to inactivity and the lack of a healthy lifestyle they look older.

Bottom line – Regular Exercise and Better Nutrition will slow down the aging process – not those creams you see on television.

So you are the Captain of your Body; what direction will you steer your body – towards an active or sedentary lifestyle?

It’s your call.

"I Can Do It On My Own...."

2010-03-01T12:08:00.000-08:00

Here in Virginia we’ve been having unusually bad Winter weather. First the snows and now it’s extremely cold and windy. I’m sure that in a couple of months we’ll be complaining how hot it is…

I usually talk about what it takes for someone to start an exercise or fitness program. Today I’d like to talk about what keeps someone on that program.

I’m very lucky that, in my Williamsburg Studio, I have my very first client. Peggy is 74 years young and has been coming in for her workouts three times a week for almost three years. In addition, on her off days she often comes in to do cardio. She has just reached one of her goals: to benchpress 100 lbs. – something many much younger men cannot do.

By this point Peggy can probably go off on her own to work out and do it intelligently. I believe that she doesn’t because our Studio provides her with more variety in her exercising and she knows that, because she works with a trainer, she is pushed beyond her own comfort level.

Thankfully we have many clients like Peggy that just keep coming back month after month and year after year. But then we also have those that sign up for one package of 3 or 6 months and then don’t return.

Why don’t they return? Most of these clients see the results that they expect from us. Do they lose their passion for exercising? Do they no longer feel that they need a trainer? Is it the expense?

I’ve found that, most of the time, if a client cites expense as a reason, this is rarely the case. It might be that they just don’t want to spend the money, not that they can’t afford it. They would rather spend that money on things other than their health and well-being.

If they have lost their passion it is even more frustrating. Most of them see the pounds and inches come off, feel better, look better – and yet they begin to lose interest in exercising. All of our trainers are extremely supportive and motivating, so it’s certainly not because of any lack on their part.

Some clients will tell me “I won’t be coming back but I have a treadmill at home so I’ll keep up with my exercising….” Of course, not only will they not continue with their exercising but they are fooling themselves if they think that just walking on a treadmill will result in significant weight loss or fitness. Just losing weight or inches does not translate into fitness.

True fitness is realized by the right balance of weight training, cardio and healthy eating.

Most, if not all, of these clients first came to us because they couldn’t do it on their own – what makes them think they can do it now?

I imagine I will just have to continue doing what I do best – work with the dedicated clients that stream through my doors on a daily basis and keep them motivated and inspired.

FEAR

2010-02-15T10:09:00.000-08:00

“One Who Lacks the Courage To Start Is Already Finished” – Ralph Waldo Emerson

Hello everyone, and I hope you had a very nice holiday season. My holidays were nice…quiet…just the way I wanted them.

What I would like to talk about today is fear. You would think that because I own a personal training studio instead of a parachute jumping school I wouldn’t meet up with many fearful people but, honestly, just the opposite is true. I meet fearful people almost every day.

One example: Last year a man came in for a consultation. He told me that he needed to lose weight and wanted to get in better shape. After our discussion he signed an agreement and planned to start training the following week. On the day of his first planned session he came in and asked to speak to my wife, Laura. He proceeded to tell her that he couldn’t possibly start an exercise program. She told me that when he was speaking to her he was visibly upset, shaking and stuttering. The poor man was terrified! She asked why he was so upset and he just kept saying the he just couldn’t do it…...

Extreme….obviously. What was he so afraid of?

A couple of weeks ago an acquaintance of one of my clients came in for a consultation. This young woman began to tell me about how she needed to lose about 100 pounds, was unhappy with the way she looked and felt, etc. She also told me that she was afraid of exercising. I told her that a fitness coach would be with her every step of the way and that she had nothing to be worried about. She then set up a free training session….and I never saw her again.

Last week a young woman called for information about our Studio. After a lengthy informational conversation she set up a consultation for this week. The day before the consultation she called to cancel, citing a migraine. Obviously just “thinking” about exercising caused her so much stress that she worked her way into a headache.

Fear…..it does strange things to people. However, the fact remains that most fear is irrational. If you really think about what you are supposedly afraid of, there is no basis. Of course, you can certainly be afraid of a deadly illness, getting into a plane or car crash, etc., but even those fears relate to things that, statistically, occur rarely, if ever.

Fear….is mostly psychological. Many women – those with low self-esteem - fear looking better because they mistakenly feel as if they are not “worthy” to look better. Some men fear that if their significant others look and feel better their partners may look elsewhere, and they will lose control over them emotionally.

What is truly sad is that irrational fear blocks many people from making a lifestyle change that will definitely impact their lives for the better.

Are you one of those people who fear looking and feeling better? Or do you want to make a positive change in your health and wellness – fighting your fears?

Commitment and Honesty

2009-11-25T13:10:00.000-08:00

I hope that everyone had a great Thanksgiving with their families and you’re now looking forward to Christmas.

Today I would like to briefly discuss ones’ level of Commitment and Honesty. I often have potential clients either call our Studio or walk in and ask various questions regarding our fitness services. They will tell me why they need my Studio services: they have health/fitness problems, e.g. diabetes, high blood pressure, aching joints, related with being overweight and out of shape. I will then ask them what they want me to do about their problems. They usually answer that they need to get started on an exercise program because they don’t want their health to decline even further. I tell them that I can help them but that they will have to make a time and financial commitment to solve their issues. With their approval I will then set up a time and day for a complimentary session and consultation to see if Fitness Together is a good fit for them.

Many times either these people will not show up at the agreed-upon time or will call to cancel the appointment. This is where a person’s level of honesty comes in. It’s frustrating when someone is rude enough to not even show up for an appointment – remember, this person came to me – I didn’t go to them. When someone is nice enough to call to cancel the appointment the excuses range from “my children/spouse/mother/aunt/uncle/dog is sick”, “I forgot we have friends coming over”, “I have to go out of town”…..etc.

I have often heard that, here in Williamsburg, people will “bend the truth” just so they don’t hurt your feelings. In other words, they just don’t want to say “No” or “I’ve changed my mind”. Well…you’ve gone from not hurting my feelings to insulting my intelligence. And please don’t send your poor relatives or pets to the hospital just to avoid coming in for a fitness consultation.

When you told me that you wanted to lose 30-40 pounds of unhealthy fat, did they magically melt away overnight? Did you miraculously have to stop taking your blood pressure medication right after you set up that consultation appointment?

As for commitment; when someone decides to not even sit through a free consultation, that tells me that their commitment to a fit and healthy lifestyle is non-existent. These people have no true desire to change their health issues; they would just rather complain about them and do nothing.
Now that the New Year is approaching I’m sure that I will get an influx of inquiries about my services, but how many people are truly ready for the commitment to change or are honest enough with themselves to take the extra step.

A healthy lifestyle is a choice and is a journey, not a sprint. If you are honest enough with yourself you will realize the health or weight problems you have did not happen overnight, and they are not going to magically disappear overnight either. It will take time and commitment to truly change your life.

Each time we take on a new client we encounter a new set of circumstances, a new personality, a new history and a new Journey. We then design a program of appropriate exercises to achieve the new client’s goals.

Each new client has been honest enough with themselves to realize that they need help in achieving the fit and healthy lifestyle they desire. And they are willing to make the commitment to make it happen.

Can you say the same thing about yourself?

PRICE TALK

2009-10-30T11:02:00.000-07:00

We get many calls or drop-ins from people looking for information on fitness training and their primary questions revolve around cost. Especially in these uncertain times the cost of any item should be a consideration, but you should also be considering the “quality” connected to the price.

Many people do not know what quality Personal Training entails. With true Personal Training you have a Certified Personal Trainer with you every moment of your fitness session not only guiding you, but motivating you to achieve a fitness level that you probably would not be able to achieve on your own. Your trainer should continuously build training programs that will help you to progress quickly towards your fitness goal, while building confidence and well-being.

There are many choices for fitness studios:

There is the gym where you can go on your own and use their equipment. The downside to a gym is that they are usually crowded, the equipment that you want to use is not always available, and most people don’t have the expertise to use the equipment to achieve maximum benefits.

There is the fitness studio that offers various options: spinning classes, aerobic classes, yoga, Pilates, etc. They may also offer sessions with a “personal trainer” for an additional fee. When you go to a studio like this, there is no guarantee that you will be working with the personal trainer on a one-to-one basis; oftentimes there is more than one client in the session. In addition, you may not always have the same trainer, so that trainer will not know your strengths or weaknesses, or how to train you to reach your maximum benefit. There is also less motivation; you just go whenever you want to go for a session, not on a regimented schedule.

There is the circuit-training studio. You will use various pieces of equipment, going from one station to the next for about 3-5 minutes on a regular basis. The problem with this is that you can rarely change intensity at any station, so you never progress. You just keep doing the same thing over and over again with no one to monitor your progress, if any. I call this being able to “say” you are exercising, without actually doing so.

There are also places like the YMCA or Rec Centers that cater to families. Here you can also train with a “personal trainer” for an additional fee. Oftentimes these trainers are not true personal trainers; they are employees that will help you use the various machines but have no real investment in your fitness or goals.

And now, back to prices. When you go from one establishment to another and ask for prices - what are you comparing? Every establishment is different, so you are comparing “apples to oranges” as the saying goes. True Personal Training cannot be compared with any other fitness location. Bottom line – you get what you pay for. If you want to throw your money away just to “say” you are exercising, that’s your choice. But if you actually want to get results and make your money work for you, then go to a quality Personal Training Studio.

Here at Fitness Together we offer more than just training sessions; we honestly care about our clients. Few other establishments can make that claim.

"Peggy's Story"

2009-10-13T10:33:00.000-07:00

I have been blessed in owning my own Personal Training Studio. I’m doing something I love and helping people in the process. I’ve been lucky that the clients we have had at our Studio in Williamsburg have all been wonderful people who appreciate the benefits of Personal Training and continue to come to us to not only achieve their fitness goals, but exceed them.

I’m so proud of the fact that, after almost 2 ½ years, I still have my very first Williamsburg client. She is still one of my hardest-working clients, and continues to improve week to week. Because she has been a client for so long, my wife and I know a lot about her thoughts and how she views not only her life, but how fitness fits into her daily routine. I thought that her “story” might be of interest:

“Almost two and a half years ago, I first signed up with Fitness Together because I knew that I had to do something to improve my health and lifestyle. At age 72, my joints ached, my steps were slower and I was beginning to feel what I thought were the effects of aging . . . this was NOT acceptable!

Fitness Together was just in the process of opening when I first stopped by for some information. One on one workouts with a trainer was a new concept for me . . . and one about which I was not too certain! Over time, I have realized that this arrangement is ideal because each session is geared to the competency of the client; however, the challenge to do better and become stronger is the focus towards which both the trainer and the client work! My personal goal is to bench press 100 pounds . . . an accomplishment I want to achieve because if an 87-year old woman in CA can do it . . . why not I?

Reactions to my working out have been mixed . . from "you are too old for that kind of activity," to "working out is not lady like," to "you will bulk up lifting weights," as well as other so-called reasons . . . which in reality are just excuses that others use for not accepting their own needs and challenges!

Had I listened to or acted upon the "you're too old" comments, I would not have achieved many goals in my life! For a variety of reasons, I was unable to start college until I was 40 years of age. . . . shortly after I began a new career in museum work. Never, have I had so much fun or worked so hard in my entire life! And what a terrific feeling of accomplishment each diploma and degree brought me! I feel the same way about working out . . . some days are better than others if/when weight amounts can be increased or I can do more reps! And for each session the trainer provides the challenges and the encouragement to work harder! And I cannot stress the professionalism of the trainers at Fitness Together enough . . .they are outstanding individuals!

As for the "bulking up" or "not lady like" comments . . . not true . . and not possible! The result of working out . . . at any age . . is good health, both physical and mental and is a lifetime commitment!

I . . . nor anyone else . . . can "make" an individual begin to work out, for each person must make his or her own decision. Some people my age, and even younger are content to take medicines . . prescribed and otherwise . . and live with poor health. My personal philosophy is to practice "preventive medicine" and by that, I mean to keep my body as strong as possible for as long as possible! And because of my sessions at Fitness Together, I am achieving that goal and am most grateful for the opportunity!”

Peggy McDonald Howells

Choice and Responsibility

2009-10-02T10:22:00.000-07:00

If you think getting in good shape is only about looking good, think again. Maintaining a fit and healthy body is good for your appearance, true, but is is also good for society. How’s that? Think about it this way: If more people took responsibility for their own health and well-being, insurance and health care costs would plummet. Unfortunately, irresponsibility is off the charts!

Responsibility is a choice, not something that happens to you. You have the choice to be the “victim” or “owner” of the situation. An owner will look for solutions; and a victim will find excuses.

According to the Centers for Disease Control and Prevention, medical expenses for the overweight and obese may be as high as $147 billion annually. The costs of inactivity bump that up considerably higher – but what if more people got off their butts on a regular basis and stopped stuffing their faces with fast food? Eventually we’d all be paying a lot less for health insurance, the rates of which have skyrocketed because so many people are continually eating too much garbage too often, not exercising and ending up requiring medical attention.

We must be responsible – the “response” being to eat better and exercise so we are “able” to cruise through life happier and healthier without sucking huge chunks of money out of our overtaxed system to treat diseases that are preventable. And I’m not just talking about heart disease. Being overweight and/or not eating right increases the risk of diabetes, arthritis and multiple cancers – not to mention depression.

Matters become even more important as we age and our immune systems become less efficient. The older we get, the more we need to hit the weights and do cardio exercise on a regular basis to remain mobile and stay in the game.

To quote one of my clients, “My advice: Stop the excuses, stop the second guessing. Do it for yourself, do it for your family. I made the choice to change my life – I look better and I feel Great!”

So….Owner or Victim????

"Need" Versus "Want"

2009-09-18T08:57:00.000-07:00

Many times when I meet a new person at a business or social function, and they find out that I own a fitness studio, they will go on to tell how they “know they need to do something” about the current state of their health or fitness. When I suggest that they may want to come to my Studio to discuss their needs they reply that either they are too busy, don’t have the money to spend or aren’t ready right now. Of course, I know that money is rarely the issue; it’s the commitment to a serious fitness program.

A few days ago my wife was talking to one of our clients. This client told her that she had a friend that really needed our services. This particular friend was overweight and on medication for various weight-related illnesses. In a conversation her friend told her how much she admires our client for coming to our Studio on a regular basis, changing her lifestyle and monitoring her nutrition. She also told her that she would “never have that type of disclipline.”

And there it is. The “need” versus “want” dilemma.

My wife told our client that her friend will probably never take charge of her own life and health because she doesn’t want to. If she truly wanted to make a change in her health she would do something about it, instead of just talking.

I’ve always felt that if you want something bad enough you go after it and take steps to get what you want. It may not always work out, but at least you have tried.

Many people have a self-defeating attitude. Without even trying they believe that things are beyond their reach. I find that very sad, and it is a terrible way to live.

I have more than a few clients at my Studio that are over 70 years old. These clients come for their workouts on a regular basis and set goals that are the envy of much younger people. One long-time client was actually told by someone that she was “too old to be working out.” As she told us “I started college when I was 40 years old and I was told then that I was too old.” She went on to graduate from college with a degree and worked for many years at a job that may have been out of her reach if she hadn’t gotten that degree.

What do you want? Do you truly want to live a fit and healthy lifestyle? Do you want to get off those medications that are just draining your wallet and can be stopped by exercising regularly and watching what you eat?

Think about what you truly “want” and then go after it. You never know unless you try.

What is Quality Personal Training?

2009-07-22T11:53:00.000-07:00

I hope everyone is having a great Summer. The weather has been unbelievable with little humidity in mid-July. In Virginia, this is almost unheard of.

I'd like to discuss the fact that some people may ask themselves "Why personal training?" Unfortunately, many people don't know exactly what personal training is, or the benefits it provides.

First of all, Personal Training is not a gimmick at Fitness Together. It is a structured program formed around 3 master components: Resistance Training, Cardiovascular Training and proper Nutritional Guidelines. But the most important aspect is that we provide Private Training: One Client - that's You; One Trainer - A Certified Personal Trainer that went through our in-house program, along with various outside certifications; and One Goal - Helping you to live a better life.

At Fitness Together you will get a customized workout program designed for you in the privacy of our beautiful training suites with a professional who will push you just hard enough to get you the results you've been looking for, but you have never achieved either at other locations or on your own.

Some of he benefits of Personal Training are:

Lost Weight
Keep up with your grandchildren
Lower your blood pressure and cholesterol
Improve your golf game
Look and feel better

So, I hope this helps. But one main thing - Do your research on the cost of professional Personal Training. It's not going to be $39.95 to work out three times a week for 20 minutes like you see on the television infomercials. Cost should not be the only factor driving your decision; it's what is a good fit for you; along with the professionalism and experience of the Studio staff.

What Are Some Benefits of Exercise?

2009-06-01T09:36:00.000-07:00

Hello Everyone,

I hope that you all had a great Memorial Day. Before you know it June 21 will be here and that's the first day of Summer; and let's not forget the Dads - it's also Father's Day.

The year is almost half over already. The people back on January 1 who said that "This is the Year to get Healthy"...well, where do we stand?? Still thinking about it? Each day that goes by is one more day we don't get back. How many days do we have left in our life account? Only God knows that answer.

So, where am I going with this? Well, let's review.

Why is exercise important? Maybe this will get you to kickstart yourself into an active and healthy lifestyle that may deposit additional days into your life account.

Studies have shown that exercise promotes self-confidence and self-esteem. It tends to improve mood states and can even alleviate chronic depression in people. Individuls who exercise feel less anxious for hours after their workout.

Some reports show that people who exercise regularly are more sexually active than those who don't (Frauman, 1982). Exercise can have positive effects on intelligence and memory.

So, in conclusion, studies show that people who exercise consistently show significant improvements across a wider range of cognitive functioning and mental health measures (Leith, 1994).

There you have it; only a handful of the many benefits that Proper Exercise will bring into your life.

The choice is yours!

How Ready Are You For Change?

2009-05-11T09:01:00.000-07:00

I would like to introduce you to a theoretical model of behavior change called the Prochaska’s Transtheoretical Model (Prochaska & DiClemente, 1983; Prochaska, DiClemente & Norcross, 1992; Prochaska and Velicer, 1997).

This model describes how people modify a problem behavior - smoking, not exercising correctly; or acquire a positive behavior – stop smoking, exercise for results. The model consists of 6 stages. If you were to interview people about their willingness to stop smoking or start an exercise program, their readiness for change would start with the following 6 stages. Where they end up, I’m not sure, but you will know what Stage you are in after you read this:

Stage 1 – Precontemplation: You have no current intention to change. You may have tried to change a particular behavior in the past and failed, or you may altogether deny that you have a problem (a weight problem, perhaps). You may feel demoralized, having given up on the possibility of ever changing.

Stage 2 – Contemplation: You acknowledge that you have a problem and are willing to think about your need to change. Although you are open to information and feedback, you can remain in this stage for years, realizing that you have a problem but are unable to generate sufficient energy to change. (The danger here is that you might have a weight problem today; waiting months or years only worsens the condition).

Stage 3 – Preparation: In this stage you are on the verge of action. You are developing plans and may even have made small changes. You focus more on the possibilities for action than on the causes of your behavior. In this stage you might start looking into a professional Personal Trainer or try to do some type of exercise on your own.

Stage 4 – Action: In this stage you are following the action plan that you have developed. The better developed this plan is and the more attention you have devoted to the work of the contemplation and preparation stages, the more successful you are likely to be.

Stage 5 – Maintenance: You have been continuously engaged in your change processes for at least 6 months. Although continuing in your programs or new behaviors feels natural in this stage, overconfidence and life stresses can lead to relapse (Marlatt & Gordon, 1985).

Stage 6 – Termination: In this stage the new behavior has become such an integral part of daily life that the likelihood of relapse is essentially nonexistent.

So there you have it – The 6 Stages of Positive Change. What Stage are you in?

Obesity Among Adults and Children - It's Not a Myth!!

2009-04-22T07:55:00.000-07:00

Obesity is a term used to describe body weight that is much greater than what is considered healthy. If you are obese, you have a much higher amount of body fat than lean muscle mass.Adults with a BMI (Body Mass Index) greater than 30 are considered obese.Anyone more than 100 pounds overweight or with a BMI greater than 40 is considered morbidly obese.

Hello Everyone,

As you read this, it's the start of another baseball season - Go Braves!!

You've probably read and heard a thousand times that Obesity among adults and children is an ongoing problem. If you feel that you don't want to read about it again, that's OK - you can stop reading now. But if you want to learn more, please read on.

Recently I was at church and, after coming back from Communion, I was noticing other members walking back to their seats. I noticed a young woman, maybe in her 30's, with a little girl about 9 years old following close behind. I could see the resemblance....and they were both extremely overweight. I found this to be very disturbing.

Obesity is a very serious problem that affects all ages. It does not discriminate. We are, as a population in this country, way too fat - both adults and children. People are in self denial about this health epidemic. What I often hear is "I'm only 20 pounds overweight." I'm being very conservative at 20 pounds. When I start asking more questions the truth comes out; now I hear it's 50-60 pounds. Most people don't think this is a problem because they walk around seeing many people in the same shape, so they assume this is OK. It's not!

Rates of obesity are climbing. The percentage of children who are overweight has doubled in the last 20 years. The percentage of adolescents who are obese has tripled in the last 20 years.

What causes Obesity? Consuming more calories than you burn leads to being overweight and, eventually, obesity. The body stores unused calories as fat. Obesity can be the result of:

Eating more food than the body can use
Drinking too much alcohol
Not getting enough exercise
Laziness

Certain thyroid problems may also lead to significant weight gain. Genetic factors play some part in the development of obesity -- children of obese parents are 10 times more likely to be obese than children with parents of normal weight.

Obesity is a significant health threat. The extra weight puts unusual stress on all parts of the body. It raises your risk of diabetes, stroke, heart disease, kidney disease, and gallbladder disease. Conditions such as high blood pressure and high cholesterol, which were once thought to mainly affect adults, are often seen in children who are obese. Obesity may also increase the risk for some types of cancer. Persons who are obese are more likely to develop osteoarthritis and sleep apnea.

The best thing you can do is avoid obesity from the start. Don't become obese. It's like cigarette smoking; if you don't start, you won't smoke.

The World Health Organization (WHO) recommends regular physical activity for at least 30 minutes per day. They also recommend an increase in vegetables, fruits and whole grains. Decrease consumption of sugar and salt intake.

So, in closing, if you are overweight or out of shape, what are you going to do about it?? For most people, the answer is "Let me think about it".

Very sad.......

Is Personal Training For You?

2009-03-24T07:08:00.000-07:00

Hello Again,

I've been a Personal Trainer for quite some time now, but even I know that Personal Training isn't for everyone.

If you answer Yes to all of the following questions, Personal Training is probably not right for you:

1. Do you have the motivation, discipline and accountability to stay with a program on a consistent basis?

2. Do you know what type of safe and effective program you need to start off with ? (Types of exercises, rest, repetitions...)

3. Do you know the proper form and technique to use or the correct exercises to choose for your program to avoid injury?

4. Do you know when to adjust your program to avoid the plateaus? Everyone hits a plateau sooner or later (one of the major reasons people quit their exercise program).

5. Do you know the proper intensity to reach when you perform your cardiovascular exercises (Very crucial, otherwise you are wasting a lot of time with no benefit).

6. Do you know about basic nutrition? Meals vs. snacks, how often and when.

If you answered No to any of the above, Personal Training would be a good foundation for you to learn, or endeavor to have a healthier lifestyle. Yes, it is a lifestyle. But only to those who have a Sincere Desire to Achieve will it become a reality for you.

I can’t sell you anything; at Fitness Together we are not a big box gym or an establishment where I lock my office and arm wrestle you into signing a one-year contract.

I don’t even offer One-Year contracts; they don’t work.

But you and only you must decide that you need Professional help in a private environment; and that you need to get going.

But first you must remove all the Head Trash from your mind; No time, money is tight, etc. 98% of my clients stay with us at Fitness Together. Money is really not the issue; it’s Fear. Fear that you are going to feel, live and look different than you ever did before.

Most people don’t like change. Are you one of them?

More Random Thoughts....

2009-03-17T10:30:00.000-07:00

The other day I was at a local dog park; a woman came up to me and asked if I was the personal trainer she has seen in local advertisements. I told her that I was. I started a conversation with her and noticed that she was overweight - a common problem today with both adults and children. I thought that she might have been interested in making some lifestyle changes and that I could help her to do so.
I asked her if she was doing any physical activity and her reply was "No" - not surprising, and another major problem today.

I asked her why she didn't exercise and she informed me that she suffers from back pain. I asked if her doctor had told her not to exercise and she again told me "No".

When I suggested that she take my business card she almost jumped out of her skin. "No, no, that's okay", she said.

I caught myself and thought 'Silly me, I'm suggesting that you use and move your body so that you can lose the excess bodyfat that you have on your frame. If you do that your back won't hurt as much, if at all.'

So many people complain to me about not feeling well, but they don't want to do anything about their problems. They opt for the easy road, which is the local pharmacy where they can get a presciption filled - whether it is for joint or body pain, high blood pressure, high cholesterol, osteoporosis, etc.

Eventually they will pay for it, and I don't mean paying for medications.

Random Thoughts on Why Not To Exercise

2009-03-17T10:26:00.000-07:00

Here is the scenario - a potential client calls or stops into my Studio and tells me that they need help becoming fit and staying healthy.

I sit down with them for a Consultation where they tell me that they want to lose 50 or 60 pounds, they have no energy, they are taking medication for diabetes or high blood pressure, they are unhappy with how they look, etc. I then tell them that we can help them with whatever problems they may have. And here are the excuses I hear:

They have to "talk to their spouse about joining". I tell them that once they talk to their spouse, most often in my experience, their spouse will either decide that they shouldn't have to spend money on fitness, or that they should be able to become fit on their own.

If you are carrying around 50 or 60 pounds of excess weight for more than 10 years, chances are you are not going to be able to lose that weight on your own. And if your spouse is not supportive of your becoming fit and healthy, I find that very sad.

They "have to think about it". What are you thinking about...your next fast food meal? Or how much more weight you are going to gain while "thinking about it"?

My favorite excuse is - "I don't think I can commit the time right now". When can you commit the time...after you've gained so much weight that you can't walk a few feet without becoming short of breath? Or when you can't carry a bag of groceries or your child without gasping for air?