Health Article – Body Mass Index – AARP

Body mass index (BMI) is a tool for indicating weight status in adults. It is a measure of weight for height.

Give me a call if you would like to learn more about personal training programs for you here in Richmond.

There are many benefits to group training.  It’s a great way to keep your cost down, get a terrific workout with the support and motivation the group gives, get results you did not think was possible and, have a lot of fun is the process.  To reserve your slot for  May or get more details, contact me at: isaacp@acac.com or 804 873-3790.

That being said, there are a couple of really good ways to overcome this obstacle: “KEEP FRESHNESS AND FUN IN YOUR WORKOUTS!”  These factors keep you motivated and prevent boredom.  Every time you go to the gym for your workout, do it a little differently.  For example: do free weights only, do machines only, do a combo of free weights and machines, do upper body only, lower body only or alternate upper/lower.  Another fresh approach is cross training by alternating a cardio segment between each muscle group worked.  You get the idea……..never do the same workout back-to-back.  Trust me, I’ve been doing this for years and by keeping  this varied approach, I still look forward to my time in the gym.  An additonal benefit for working out this way is that you get results quicker due to your muscles always being challenged and therefore, working harder to complete your routine.

The second factor to help you stay consistent is the “Fun Factor.”  Think about it, if you plan an exercise precription doing things you enjoy doing, you’re more likely to stick with it…..hence, become consistent.  Free weights and machines are not your only options.  Some options could be:  swimming, biking, hiking, walking, a favorite sport, etc. or,  choose from the multitude of group exercise classes available at your gym (I guarantee you will find one you enjoy). 

There is no rule of wellness that states you have to be miserable to have an effective routine….do whatever it takes make each exercise experience something you look forward to doing and completing. If you make a conscious effort to incorporate ” freshness and fun” into each trip to the gym,  more times than not it will be a win/win endeavor!

Live Healthy….Beginning Today!

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This advise comes from a doctor who is on the cutting edge in the treatment of obesity/weight loss, Dr. Christopher Still.  Dr. Still is the  director of the Center for Nutrition and Weight Management at Geisinger Health System in Danville, Pa.

He talks to patients about how their weight is contributing to medical problems and encourages them to aim for a modest weight loss by making simple changes such as cutting out fruit juices and other high-calorie beverages and walking five-to 10-minute increments several times a day.  “I encourage patients to lose 5% to 10%,  see where they are and then try for another 5% to 10%,” he says.  Little victories!

He and his staff, which includes other physicians, dietitians and behavioral psychologists, have patients keep food journals, which the health professionals review.  “A lot of time they aren’t eating the wrong foods, but they are just eating too much,” he says.

Most people can lose some weight with diet, exercise and behavior modification.  The longer people keep food logs, the better they do, he says.  When people get off track, it’s because they are no longer keeping food journals and they’re not being weighed weekly, Still says.

He believes primary-care doctors could make great strides in helping patients lose by inviting them to come into the office every week to be weighed and not charging them for the visit: “That helps keep them accountable.”

I hope this advise proves helpful and gives you a course of action if you are in a weight loss rutt.

As always, “Live healthy, beginning today!”

Getting started can be the biggest obstacle. Someone took the time a few years back to inspire and help me get started. It changed my life and I’ve never looked back. I would like to do the same for you.

I would like to offer you a FREE no obligation personal training consultation either by phone or in-person to share my professional expertise and hopefully start you on the way to changing your life. You have nothing to lose and it only takes a little time; it may change your life like it changed mine!

If you are interested in taking advantage of this offer, please request your no obligation personal training consultation now. Complete the form below and let’s get started on the new you.

My first piece of advice is to workout the very first thing in the morning.  If that means getting up a little ahead of everybody else, so be it.  If you are serious about making this fitness thing work, this is a sacrifice you need to make. It’s not that bad and it will get you energized for your day.   Also, if you don’t get your routine done at this time, your fun vacation activities take over and you will lose your desire and motivation to workout.  More times than not, the vacation “fun stuff” doesn’t start first thing in the morning.

Now that you know when to workout, the next thing is determining what you are going to do for your workout.  You will be away from your “normal” workout options…..this is where the planning and research come into play.  Use the internet to investigate whether your hotel or private rentals have access to a fitness facility.  You’ll be surprised at how many do.  Even if they do not have a facility on site, they may be affiliated with a local gym where you can get a daily or weekly pass at a reasonable fee.  If not, you can always “google” for fitness options close to your location.  Remember, there are no excuses!

If a facility is just not an option, you go to Plan B…. get creative!!!  For your cardio options, you can always walk, jog or run and, if you happen to be near a beach this activity doesn’t get much better.  Other options for cardio could be tennis or swimming; even if you don’t do these on a regular basis.  Here’s your chance to try something new and you may discover a new hobby that will help you stay on track.   For the strength portion of your workout, once again check  travel workout tips on the net for help.   You’d be surprised what you can do without any special equipment, i.e.: push-ups, body squats, lunges, various ab exercises and stretching;  all very effective ways to get the job done.  It might not be quite the same as you are used to but, it keeps you on track and that is of prime importance for the big picture.   Once again, no excuses!   Are you starting to see a theme here?

Bottom line is this, if you are truly committed to changing your life for the better you will find a way to overcome the obstacles (in this instance, travel) that you will face from time to time.  Take the word of someone who has experienced this enhanced  lifestyle for over 30 years…….it”s worth the effort!!!

Live Healthy, Beginning Today!

You can have a great personal trainer, a finely tuned exercise plan, access to great workout equipment/facilities and be extremely knowledgeable about your nutrition but,  none of this matters if you don’t remain consistent in implementing these tools.  In the 10 years that I have been in the wellness industry, this is by far the biggest pitfall for clients not achieving their fitness goals, getting frustrated and quitting altogether. Understand,  a personal trainer can’t perform miracles in 2 or 3 sessions per week.  It’s the time outside your structured sessions with your trainer that will determine your success.   It’s easy to stay consistent and get your workouts in when you are paying for a trainer  however, the challenge is keeping this going when your trainer is not there to hold you accountable.   You must stay the course even though you will face obstacles that will tempt you to get off track…..that’s life. You will at times get off track but,  jump right back on.  I GUARANTEE  you if you stay the course, you’ll be glad you did.   Your trainer is there to educate and guide you on your fitness journey however,   it is YOU and only you that holds the key to your fitness success.  Always remember what that key is…..CONSISTENCY!

Live Healthy, Beginning Today!

Do your homework Richmond and insure that you are getting the right trainer for YOU!  Everybody is different and regardless of a trainer’s level of expertise, they may not be the right match.  Here are a few things to consider when making your choice:

• Ask for References Get names, phone numbers and even testimonials of other clients the trainer has worked with that share traits and goals that are similar to yours.
• Talk to the Trainer Develop a personal, yet professional relationship with your trainer.  Set-up a face-to- face meeting before hiring the trainer; this will go a long way in helping you hire the right trainer.  Trust your instincts and hire someone you like.
• Working Experience and Areas of Specialization Ask about  years of experience working with clients but more importantly, ask about the trainer’s expertise in working with individuals with similar goals, needs and limitations as yours.
• -Find Out the Trainers Rates Charges vary depending on the session length, the trainers credentials, experience and expertise. Expect to pay more for a trainer that comes to your home or office as opposed to those trainers that work in a fitness club. Check the rates of several trainers to insure you are getting a fair rate.
• Education A college degree in exercise science improves the knowledge and credibility of the trainer however, not having a degree does not preclude  the trainer from being effective.
• Liability Insurance If considering a trainer that operates as an independent contractor, make sure they carry professional liability insurance.  Also, make sure you get a copy of their cancellation policy and billing procedure in writing to prevent any confusion.
• Compatibility Check to make sure the trainer can accommodate your preferred workout schedule and whether you would be more comfortable working with a trainer of the same or different gender.

Selecting the right trainer can make or break the success of you reaching your wellness goals.  Take the time so you can make an informed decision.  In the long run, you’ll be glad you did.

Live healthy beginning today!
Ike Pethtel
Richmond Personal Trainer
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