What Makes Us Different

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

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

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...

1. 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.
2. By eating every 2 1/2 - 3 hours, approximately, you will keep your metabolism at a steady rate.
3. 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.
4. 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

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?

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

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

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

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

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

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

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?

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?

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

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...."

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

“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?