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?
Wednesday, November 25, 2009
Friday, October 30, 2009
PRICE TALK
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.
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.
Tuesday, October 13, 2009
"Peggy's Story"
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
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
Friday, October 2, 2009
Choice and Responsibility
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????
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????
Friday, September 18, 2009
"Need" Versus "Want"
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.
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.
Wednesday, July 22, 2009
What is Quality Personal Training?
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.
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.
Monday, June 1, 2009
What Are Some Benefits of Exercise?
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!
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!
Monday, May 11, 2009
How Ready Are You For Change?
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?
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?
Wednesday, April 22, 2009
Obesity Among Adults and Children - It's Not a Myth!!
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.......
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.......
Tuesday, March 24, 2009
Is Personal Training For You?
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?
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?
Tuesday, March 17, 2009
More Random Thoughts....
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.
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
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?
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?
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