How to Hire a Personal Trainer

CERTIFICATION AND EDUCATION IS THE FIRST THING TO LOOK FOR A personal trainer should be certified because that’s your assurance you’re working with a trainer who knows to provide you with a safe and effective workout. Not just any certification will do. You want a personal trainer who has been certified by a nationally recognized certifying organization, like ACE, which happens to be the largest not-for-profit fitness-certifying organization in the world. Certification is more than a piece of paper. For example, to qualify for ACE certification, a personal trainer must pass an intensive three hour, 150-question exam and written simulation that covers exercise science and programming knowledge, including anatomy, kinesiology, health screening, basic nutrition, and instructional methods. Today, many Personal Trainers have invested in their knowledge with College Degrees in Exercise Science which covers all areas of human physiology and exercise in depth. After checking for certification and education, there are a few other things you should take into consideration when hiring a personal trainer. Many require asking direct questions. A CHECKLIST TO HELP YOU HIRE THE RIGHT PERSONAL TRAINER 1. Ask for references or check online reviews. Today it is easy to pre-qualify services such as Personal Trainers because of their online presence. You can begin with checking their websites, and social media to check reviews from people who have worked with them. You can also ask the trainer for the names and phone numbers of other clients with goals similar to yours. Call to see if they were pleased with their workouts, if the trainer was punctual and prepared, and if they felt their individual needs were addressed. The best personal trainer to hire is the one others give high marks to. 2. Make sure the trainer has liability insurance and provides business policies in writing. Many personal trainers operate as independent contractors and are not employees of a fitness facility. You should find out if the trainer you want to hire carries professional liability insurance. A reputable personal trainer should also make sure you understand the cancellation policy and billing procedure. The best way to avoid confusion and to protect your rights is to have those policies in writing. 3. Look for a trainer who can assist you with your special needs. A personal trainer should always have you fill out a health history questionnaire to determine your needs or limitations. If you have a medical condition or a past injury, a personal trainer should design a session that takes these into account. If you’re under a doctor’s care, a personal trainer should discuss any exercise concerns with your doctor and should ask for a health screening or release from your doctor. 4. Find out what the trainer charges. Rates vary, depending on the trainer’s experience, and the length and location of the workout session. For example, a personal trainer who works in a fitness club will probably charge less per hour than one who works independently and needs to come to your home or office. Decide if this is someone you can work with. Some people like to exercise in the morning, some in the evening. Will the personal trainer you’re talking to accommodate your schedule? What about the trainer’s gender? Some people do better working with a trainer of the same sex; others prefer the opposite sex. The personal trainer you select should motivate you by positive, not negative, reinforcement. Even more important, that trainer should be someone you like. Ask yourself if you think you could get along well with the trainer. Ask yourself, too, if you think the trainer is genuinely interested in helping you. The personal trainer who best measures up is the one to hire. Because that’s the professional who will help you get the best result.

Winter Golf Conditioning

The winter months are a great time to work on your golf fitness! This article is for you if you live in the northern states where golf is unplayable during the winter. After putting the clubs away for the next five months, now is the time to review any fitness conditions that may have hindered your golf game this past season. Do you occasionally have back, hip or shoulder pain? Do you find you cannot get your golf swing to stay balanced and consistent? Golf is hard on the body which is precisely why fitness training during the winter months is critical for your health and your golf game. A well-planned exercise routine will help to improve your stamina, flexibility, strength, reduce risk of injury, AND may help lower your golf scores! There are many ways to address the golf fitness paradigm. Trying to analyze and correct every physical weakness and flaw in your swing can be time-consuming, mentally exhausting, and frustrating when not seeing improvement. Golf has very specific torso rotational needs, complex hip and shoulder movements, and sequential neuro-conditioning needs. Since Golf is such a complex game, trying to create a fitness routine on your own can lead to injury and often more frustration. The approach I prefer to use is to strengthen and condition the body for the movements necessary to perform the golf swing at a high level without the occurrence of injury. Through a combination of Dynamic Flexibility and Movement, with Tabata, which is a form of HIIT(High-Intensity Interval Training), golfers can improve their balance, power, coordination, flexibility and overall fitness at the same time. Dynamic Flexibility and Movement utilizes functional movements involving the body's force and momentum to take a joint through its full range of motion. These same movements can also be used as a warm-up before an activity to best prepare the body for optimal performance. HIIT consists of alternating short periods of intense exercise with recovery periods of passive or mild-intensity movement. The intense exercise used in this type of workout includes specific movements to strengthen the golf-specific muscles such as the legs, hips, torso, back, and arms. A sample workout consists of twenty minutes of Dynamic Movements such as arm circles, back-bends, squats, and swimmer’s kicks followed by twenty minutes of Tabata workouts infused with Golf-specific movements. For more information on preparing a Winter Golf Conditioning Program to meet your specific needs, contact a Fitness Professional who is knowledgeable in the areas of Dynamic Movement and Tabata Training.

Summer Fitness Programs: Teen Fitness

As the world of sports continues to focus on power and strength, higher expectations are being placed on young athletes. As a parent you may be questioning if your teen is too young to start strength training. If done correctly, strength training can enhance physical and psychosocial development, improving muscular coordination and preventing obesity, diabetes and other chronic illness When is it safe for my child to strength train? There is no set age when a child is ready to begin strength training. The main focus, however, should be on technique rather than the amount of weight lifted. Your child should also have a medical examination by a primary care doctor before a strength training program is started. A majority of injuries in the weight room occur when there is no adult supervision. A trained adult should always be present to supervise and assist with spotting. Seek out a local Fitness Pro that works with teens this summer and give your child the gift of health!

Cool Weather Is Great For Walking And Combating Holiday Weight Gain

The cooler weather in the weeks ahead will make for invigorating walks. When you find some free time, go for a walk. Brisk walking can burn about 150 calories in 30 minutes. While 150 calories may not seem like a lot, consider that 100 calories daily equals about 10 pounds of weight loss or gain, annually. Add it up; a 60 minute daily walk can help combat about 6 pounds of holiday weight gained. Consider that the average American gains 7-10 pounds during the next 13 weeks before reaching for the fatty hor d’oeuvres at the next holiday event. So choose snacks wisely and increase activity to win the holiday battle of the bulge.

Exercise and Nutrition: Weight Loss Basics

Weight Loss Basics • 1 Lb. fat = 3500 calories (cals.) • 60 minutes of aerobic exercise at moderate intensity ≈ 600 cals. *based on 150 lb. person @ 70-80 % Target Heart Rate • 5 day of exercise at 600 cals./session = 3000 cals. or less than 1 lb. • 150 – 300 minutes done weekly of aerobic exercise has been shown to stimulate weight loss in obese persons. The greater the amount one is overweight; the more exercise is needed. • One can lose 1% of total body weight in fat per week. • Average PJB sandwich = 400 cals. • Average 150 lb. person can store approximately (≈) 300 grams of glycogen (carbs.), or 1200 calories. ◦ 2 slices of bread ≈ 50 grams of carbohydrate ◦ 1 fruit ≈ 20 grams of carbohydrate ◦ 1 soft drink or juice ≈ 30 grams of carbohydrate ◦ Average restaurant size dessert cake ≈ 600 cals. ≈ 60 grams of carbs. and 30 grams of fat. • Fat can be stored in limitless amounts. Extra carb intake is converted into fat stores. • Keep fat intake to ≈ 25 % of total caloric intake. ◦ Ie., 2000 total cals. daily ▪ 50 % from Carbs. ≈ 1000 cals. or 250 grams ▪ 25 % from Fats ≈ 500 cals. or 55 grams ▪ 25 % from Proteins ≈ 500 cals. or 125 grams General Exercise Recommendations for Weight Loss: *5 days of aerobic exercise at moderate intensity for 60 minutes *2 – 3 30 minutes sessions of resistance (strength) training

"Impossible is just an opinion." -Paulo Coelho. It's a new year! Let those past failures go! Now is the time to commit to fitness! Explore and find a fitness form that makes you feel good! All the best in "2018"!

How to start an enjoyable running season

I know it is tempting just lace on those running sneakers and go out for your first run, but if you have not been keeping up with your running during the winter months that may not be the wisest thing to do. Here a few simple things are you can do to prepare for an injury free and enjoyable running season.

If you have a treadmill at home warm up by walking or jogging slowly for 5 minutes. If you do not have a treadmill at home march then jog in place for 5 minutes. Follow that with 5 minutes dynamic flexibility and you should be ready to go;
• High Knees : 10 each leg
• Buttkickers: 10 each leg
• Arm Circles: 10 each way
• Forward Backbends: 5 each
• Body Squats: 5 each
• Alternating Lunges: 5 each leg
you should now feel limbered up and ready to go. New research has show that the type of warm up you have just completed will help you feel much more energetic and prepared for your run. After you have completed your run is the time for your basic static runner's stretches.

Also remember to run a little slower and less distance than you would in peak season.

For more information click here: LINK

Keeping you healthy,

Carlos P.