inerTRAIN Blog

June 12, 2010

I AM inerTRAIN: 2 Trainers’ Perspectives

In February, we took several trainers through our certification process in early preparation for our website launch. After the session, I sat down with two of the trainers to get their thoughts on being a personal trainer and what it means to them to now be able to train clients virtually, anytime, anywhere. It is the first of the upcoming “I AM inerTRAIN” posts which will highlight various perspectives on what inerTRAIN is all about.

We are now recruiting trainers to be a part of this exciting new fitness community. If you are a trainer, or know a great personal trainer, find out more here and start your application today!

In Health,

Jeff

How long have you been a personal trainer?

Kevin Purvis: I have been a trainer for 6 years and in the fitness industry for 12. But I started doing push-ups in the crib.

Aaron Guy: I have been a trainer for 6 years, but I’ve been actively involved with my own fitness for 14 years.

Why did you decide to become a personal trainer and what motivates you now?

AG: Working out is such a passion of mine. I like making a career out of something I’m passionate about and working with a diverse group of people. If I could live at the gym, I would. I’ve often thought about sleeping in the massage room so I never have to leave.

KP: Exercise is my passion. I wake up in the morning thinking I need to get to the gym. Clients that are committed to making a change in their lives motivate me. I recently had a client tell me, “I need you. I’m ready.” And, that’s when change happens.

What are the reasons for your success as a personal trainer?

KP: I think my success is my personality. You have to have a personality as a trainer.

AG: I agree with personality and would add a level of commitment. I’m also very business-oriented, but fun, too.

How would your clients describe you as a trainer?

KP: Fun, patient, and non-judgmental. They feel like they can confide in me and that I know where they are coming from.

AG: Being patient, that’s a key. I am committed, enthusiastic, and fun, too – I have a lot of clients say that to me. Clients have said over the years that although they usually dread going to the gym, they look forward to spending this hour at the gym.

How do you inspire your clients?

AG: Have you seen this body or the shirts I work out in?? Seriously, I live by what I preach and clients can see that.

KP: My body. It is about visualization – they can see where they can take their fitness level.

What kind of clients do you like to work with?

AG: Motivated clients ready to make changes in their lives and people who don’t come in with all sorts of preconceived notions about how they are supposed to exercise. I don’t like hearing things like, “My friend’s trainer does this” or “Oprah said that”.

KP: I agree… people with an open mind.

What is your biggest success story as a trainer?

AG: A client of mine lost 110 pounds in about 10 months. When she came to me she could barely walk up a flight of stairs and couldn’t stand on one foot. Now she has done a 50-floor stair climb in less than 20 minutes and ran a 5K in under an hour.

KP: I had an older gentleman who couldn’t lie flat in his bed because he was so hunched forward. Through biomechanical and postural improvements that we worked on, he was able to lay flat in bed. Both he and his wife came to thank me.

What are your biggest challenges?

KP: Staying innovative and fresh with my program design.

AG: Finding enough time in the day to train people and keeping on top of fitness trends.

If you weren’t a trainer, what would you do instead?

KP: I’d like to be a personal shopper or personal stylist (to clarify, not a hair stylist… I wouldn’t touch someone’s hair).

AG: I’d be a dietician.

What do you like about the idea of training people online?

KP: I like that we can help people that might not otherwise come for help, people who don’t come to the gym or are too afraid to work with a trainer.

AG: We can hit a wider demographic of clientele and I can fill holes in my schedule so I can be more productive.

What do you think the biggest challenges of training online are going to be?

KP: Finding clients who can be accountable on their own. Plus, they don’t get to see how cute I am in my workout uniform.

AG: Communication, specifically the relay of information to the clients. But, with good tools, this can be alleviated. It will also be important to reach a level of personalization online that we have in the face-to-face training we do today.

Who do you think will benefit most from online training?

KP: Anyone who has a computer and wants to train. Anyone can benefit.

AG: Especially people who travel, people on a budget, stay-at-home moms, college kids, and businessmen and women in general.

March 15, 2010

When Eating Out Is Not Just a Special Occasion

What are you doing for dinner tonight? If you are not making your favorite dish at home, maybe you are heading to your favorite local restaurant for a special occasion…

Or, maybe you are nowhere near home and will spending the next ten days moving at lightning speed with no time to cook or even think about eating healthy. You just have to get food and keep going.

If you often find yourself in this position, take note of these 7 simple tips for eating out. Try to incorporate them into any dining experience, whether you are on the road or in your neighborhood eatery.

1. Skip the bread or chip starters. Instead, ask if you can have some cut-up raw vegetables. This can cut hundreds of calories from your meal.

2. Always choose your protein entree from the menu first. It should be about the same size and thickness as the palm of your hand. Fish is always a good choice.

3. Always ask the waiter to replace the rice, potatoes, or pasta with vegetables.

4. Order a salad with olive oil and vinegar while you are waiting for dinner.

5. If you like, have a glass of red wine or ice water while everyone else is munching on the rolls or chips. If you need to tame your hunger more, do so with a hot drink like tea or coffee.

6. Split an entrée with your companion or order from the appetizer menu to get a smaller portion size.

7. If you really came to the restaurant to eat dessert, then do not eat any carbs during your meal. Eat just a lean protein, and then split dessert with your dinner companion.

These tips are not meant to discourage dining out whether you are on the road or going out with your family or friends. The purpose is to arm you with the right plan of action. Be proactive. Have a talk with the waiter because these days most restaurants will prepare foods according to your specifications.

Also, remember that you do not have to eat everything that is put in front of you. Enjoy the non-culinary pleasures of eating out, like the atmosphere, relaxation, being catered to, and socializing with your friends… it’s not just about the food.

In Health,

Doug

March 5, 2010

6 Fundamental Fitness Titles

This week I want to share with you some recommended reading for everyone: easy-to-read books which I consider essential for anyone interested in learning about the foundations of fitness and leading a healthy lifestyle. They are in no particular order.

The Primal Blueprint

By: Mark Sisson

I like this book for several reasons; it dispels a lot of myths both with regards to exercise and eating. It also gives you a new way to think when it comes to your daily routine. Mark has an excellent website with loads of information (http://www.marksdailyapple.com).

The Liberation Diet

By: Kevin Brown & Annette Presley

This is another book that will change the way you look at modern diets. It is a simple read with a great message about the consequences of our typical approach to losing weight and getting healthy.

Natural Health & Weight Loss

By: Barry Groves

This book appealed to me because of the easy-to-understand language of what really constitutes a healthy diet. It contains a lot of great information on how to lose weight without counting calories as well as how to avoid diabetes, heart disease, and lead a long healthy life.

Cereal Killer

By: Alan Watson

The author sheds new light on how government delusion, slippery science, and just greedy companies are making our children sick and obese. After reading this book you will understand why diabetes is soaring and obesity is an epidemic.

Stretch Book

By: Jim and Phil Wharton

If you are looking for a way to feel better, recover from your workouts, and reduce stress, then this book is for you. It contains a great catalog of simple stretching routines.

Real Food: What to Eat and Why

By: Nina Planck

This is a good first-hand look at someone who grew up on real food, switched to vegetarianism, and ultimately switched back to real food. It also highlights the author’s role in the development of farmers’ markets in London, presented in a novel-like, easy-to-read fashion.

In Health,

Doug

February 24, 2010

5 Quick & Simple Fat Loss Tips

Losing body fat requires discipline, motivation, and most of all, patience. Understanding how the process works is half the battle.

Fat cells are all over your body and everyone is prone to gains in different areas. Women usually begin their gains in the hips and thighs, and for men it is usually around the navel area and the sides of the waist (commonly referred to as the “love handles”). The last place to gain fat is usually in the face, chin, and the hands and feet.

You will lose body fat in the reverse order in which you gain it, meaning the first place you gain it is going to be the last place you lose it. Spot reduction is a myth, and no matter what kind of exercises you are doing, you will still lose fat in this order.

Here are 5 simple things you can do at different points throughout your day to help promote and accelerate fat loss and prevent fat gain:

1. Before breakfast, drink 1 cup (8oz.) of warm water with the juice of half a lemon to assist your kidneys and liver. This benefits bile formation, which is essential for optimal fat metabolism.

2. Before lunch, eat a small apple. It is one of the best appetite suppressants and eating one before your meal will really help curb your hunger (and you get the added benefit of a little fiber). Alternatively, you can try eating a handful of baby carrots. The chewing action will help knock out your hunger.

3. Hard-boiled eggs make a convenient afternoon snack. Have one or two eggs a day. Be sure to peel them while they are still warm and put them in a zip lock bag with a little salt if you like. Eggs are the highest dietary source of several amino acids which are needed by the liver to regulate bile production. Be sure to purchase the omega-3-enriched eggs, which taste better and have many antioxidants (lutein and zeaxanthin) for the eyes and brain.

4. Before dinner, go nuts! About twenty minutes before, eat ½ ounce of pecans, walnuts, or almonds with 8oz. of water. It will help fill you up so you will not need to eat as much during your meal to feel satisfied.

5. All day, drink more ICE COLD water. Water is the best fat burner; it helps empty stubborn fat stores because your liver is more efficient at utilizing stored body fat when your body is well hydrated. The reason you want to drink ICE COLD water is its calorie burning benefits. One gallon of ice cold water requires 125 calories to warm it up to body temperature which equals a one pound fat loss per month.

Try these quick fat deterrent tips and you will not only stop fat from accumulating but also shed fat that is already on your body!

In Health,

February 13, 2010

The inerTRAIN Feel Alive Five

As the cold weather continues throughout most of the U.S., it can make it harder to get out and do your training, so I thought I would provide you with 5 simple exercises that require little or no equipment, and you can do them right in your own home.

Getting started is the hardest part, but just go slowly. As your body warms up it will become easier, and once you get going it will actually be hard to stop! Begin with just a few repetitions and one or two sets. Then build up to 25 repetitions for 3 to 5 sets.

1. Supermans – This exercise helps strengthen the whole back side of your body, from the back of your knees to your elbows.

Start on your hands and knees. Alternate extending one arm and opposite leg out until they are straight. Hold for 30 seconds and switch sides. While holding, concentrate on lengthening your body by reaching forward with your arm and extending your leg straight back. Repeat 2 to 3 times per side.

2. Bike Abs – This is one of the most effective exercises for working all of the important core muscles on the front of the body. They will get your attention quickly.

Lay on your back with hands behind your head. Bring right shoulder and elbow up and twist as you simultaneously pull the left knee into chest. Don’t pull on your neck as you alternate twisting back and forth. To make them more demanding, extend your leg out further and further each time. Try to do between 25-50 reps.

3. Body Weight Squats – These will build strength and endurance throughout your entire lower body. You will see a big difference in your legs, and when you do higher repetitions you will also notice they help build lung power.

Start with a shoulder width or slightly wider stance, with the toes pointed out slightly. As you start to squat down keep your weight on your heels, back straight and look up slightly. Push the hips back as if you were going to sit down in a chair. Keep your knees wide and remember to stay back on your heels. Squat down slowly at first, going a little lower each time until your thighs are at least parallel to the floor. Try to do between 25-300 reps. Just build up slowly.

4. “Sun Salutation” Push-Ups – This exercise will strengthen and tone the upper body along with building endurance and increasing the flexibility of the spine, hips, and shoulders. (It is a variation of a push up extracted from the yoga pose known as “sun salutation”.)

Start with your hands on the floor, shoulder width apart. Your feet should be on the floor with your legs shoulder-width or wider apart, depending on your flexibility. The starting position is butt in the air, head looking back to your heels, with your body making an inverted “V” shape. Start off doing the straight arm version. Push off the legs, keeping the arms straight, and drop your hips towards the ground and look toward the ceiling. Then push back to the starting position.

Keep practicing the straight-arm version until you can do 25 repetitions; then start working on bending the arms more and more as you come down. If this feels too awkward, move your hands further away from your feet. Your goal is to work up to doing 25 reps while bending the arms on the downward phase.

5. Back Bend Over Ball – This is probably the single best exercise/stretch you can do for your body. When most people first begin to work on doing the back bends they experience a number of problems. Not only are you upside down and going backwards, but you cannot see what you are doing. Everyone who starts doing this exercise will notice how stiff they are in their lower and upper back, along with the shoulder area. This will quickly improve as long as you don’t give up! These benefits are hard to imagine when you are struggling trying to hold for longer times so make sure, at first, you stay within your comfort zone and build up slowly.

Start with your back lying on the top of the ball and reach your hands and feet out in a wider stance on the ground to balance. Let your body relax and completely loosen. Rock back and forth gently stretching, and do this a little more each time. While you are stretching concentrate on your breathing. Practice deep slow breaths. Inhale deeply through the nose, hold the breath for a count, then exhale, and hold for a count.

Focus on stretching the abs and arching your middle and upper back. Think about making yourself longer. Build up to holding the stretch for 3 minutes.

Once you are feeling confident with your back bends you can start letting more and more air out of the ball each time you do this stretch. This will force you to start taking more weight through your hands and feet. Eventually you want to get to the point where you are not using the ball at all – just holding on your forehead and hands and feet. Doing this on a regular basis will really build up a good strong flexible spine – the most important area of your body!

These 5 exercises provide a great, simple winter workout that you can do anytime, anywhere to get you warmed up and moving regardless of the weather, where you are, or time constraints.

In Health,

Doug

inerTRAIN Blog

I AM inerTRAIN: 2 Trainers’ Perspectives

When Eating Out Is Not Just a Special Occasion

6 Fundamental Fitness Titles

5 Quick & Simple Fat Loss Tips

The inerTRAIN Feel Alive Five

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