You can’t find a more cliché quote than that, yet it is remarkably powerful and true. It is especially powerful when it comes to fitness and weight loss. Why is that?

It is because the path to being lean and healthy is a long and grueling one. We all know this but why do so many quit before they achieve their ultimate goal? One word:
Excuses

We all have them but what separates those who are fit and those who are not are the amount of excuses employed. Excuses are the easy way out and they are debilitating. “I had a long day at work”, “I am having marital and family problems”, “I am under the weather”, and “It costs too much money”. Those are some of the many popular excuses we hear. Granted, life happens as they say. Sometimes things are out of our control but our health and well-being are well within our grasp. We have a client that is leaving us in a week. She lost nearly 90 pounds since starting about 15 months ago! The one thing that was certain about her is that we never heard her make an excuse for either missing a workout, not working out hard, and especially regarding her diet. Her stresses in life were never used as an excuse and that goes for anyone who is in great shape. I can speak for her by saying she is the happiest she has ever felt in her life and it all started with that first step!

We are proud to train a lot of successful individuals here at Premier. How did all these people become successful in life? I’m almost certain they didn’t make excuses along the way and they also didn’t become successful over night. To most it took many years of hard work and perseverance. Fitness works the same way. It is not an overnight success. It takes time, hard work, and a refusal to quit!

So bag the excuses and fast aspirations and take that first step on a thousand mile journey. Make every step count and make every mile the hardest one, each and every time. You do that and I guarantee you will achieve your goals and be healthy and happy.
Get It Done!

One final note: Always ask your trainer(s) for advice and guidance. That’s what we are here for. You can never ever ask too many questions. There are also no dumb questions. The dumbest question is the one not asked. Tap into our brains!

Andrew Clauser is a graduate of West Chester University and holds a bachelors degree in Kinesiology with a focus in Exercise Science. His main areas of interest involve exercise psychology and nutrition science. Andrew has been a professional fitness coach since 2006

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Being Accountable at Boot Camps in West Chester Makes it Easier to Lose Weight
Being accountable at boot camps in West Chester makes it much easier to lose weight. One of the reasons people fail to meet their weight loss goals is they become discouraged when they don’t have a way to measure progress. When you are working on your weight loss program while others are doing the same, you get ongoing motivation and support making it much easier to reach weight loss and fitness goals.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to succesfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

Attitude Counts in Weight Loss Programs

Your attitude towards your weight loss efforts has a lot to do with your success. When you are trying to lose weight at home, the chances are there is plenty of temptation around making it difficult to stay on track. You begin with a gung-ho attitude which eventually erodes into an attitude that this diet isn’t going to work so you will try again on Monday.

How many diets have been started on a Monday? Think back on all the times you told yourself you will eat what you want through the weekend and will start your diet on Monday. By Friday the diet is getting very tiresome as the rest of your family eats what they want around you.

In boot camps in West Chester you will understand from day one why it works as a weight loss program. Your class will be full of other people who have the same goals as you – to get fit and lose weight while doing so. When you look around at boot camp, you will see only fellow boot campers who are motivated and determined to succeed.

Accountable to Yourself

In other words, your positive attitude towards fitness and weight loss is sustained every step of the way. You are held accountable as a participant in that you must exert your best effort in order to succeed. The instructor will educate you in the proper techniques and methods while insuring the program includes a variety of fat burning exercises.

People sharing classes in boot camps in West Chester often become supportive friends. Though you are accountable to yourself first, sharing classes with others who have the same goals makes you accountable to each other too. Who wants to go to boot camp class and confess they ate 3 donuts the night before which erased the positive effects of a whole exercise class!?

The structured nature of the programs at boot camps in West Chester holds you accountable in another way. When you attend class, you must do the exercises the instructor lays out for you. Many people trying to lose weight on their own by going to the gym end up wasting valuable time tyring to learn how to use equipment, or they don’t know how to maintain aerobic levels to reach the fat burning stage.

At fitness boot camps in West Chester, you are accountable to yourself, but you get the right instruction, the right guidance, and the right support to be successful at losing weight. Along the way you will also get fitter than you have ever been in your life.

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West Chester, Pa.-West Chester Personal Trainers have declared all out war on fat. We are tired of all the BS and gimmicks that make fasle promises and set people up for failure when it comes to weiht loss. So here at West Chester Personal Trainers in Pa., we created our own comprehensive system that provides all the tools necessary for successful weight loss. At West Chester Personal Trainers, we guarantee your personal training program with a 100% money back policy. If you are not absolutely thrilled with your results from any of the personal training programs at West Chester Personl Training, we will gladly refund your money. Call West Chester Personal Trainers in Pa. at 610-429-9002 for more information.

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Picking the right personal training company in West Chester just got a whole lot easier. West Chester Personal Trainers @ Premier Personal Training now offer our exclusive 100% money back guarantee on all our products and services. We stand behind our personal training services because we know what works.
By offering a 100% money back guanantee at West Chester Personal Trainers we take the risk out of your decision as to whom you should hire when looking for a competent personal trainer.
Call Premeir Personal Training for a FREE consultation. We are located at 142 E Gay Street, West Chester ,Pa.

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July 1 – BEach Body BootCamp Kicks Off
July 11- Pending event to co-incide with Criterion Bike race
July 15 FREE nutrition class held at Premier’s Studio, 142 E Gay St
July 22 FREE Exercise class,” How to get real results:safely breaking through training plateaus” @ Premier’s studio, 142 E Gay St.

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Dennis Carroll

The swine flu is spreading! The swine flu was formerly only contracted by pigs has caused a reported 150+ human deaths in Mexico, and cases are now being reported here in the U.S. and cases have been confirmed on every continent.

   The swine flu is a respiratory disease caused by type A influenza and is normally contained to pigs. Human outbreaks of the swine flu were first reported in March in California and Texas and have since spread to other states. Symptoms are similar to the regular human flu and it is thought to be spread in much the same way such as; coughing and sneezing, doorknobs, and various things that are handled by infectious people. Unfortunately, the first thirty–six hours of infection (the point at which most people are contagious) are often asymptomatic.

    So, while at the gym, you step up to the next machine in your circuit, grab the handles, push through a couple of hard sets, and then wipe the sweat from the corner of your eye. Could happen ,right? AND… you just contracted the swine flu but don’t know it yet. Then you move over to the dumbbell rack, grab some 20lb dumbbells (25’s if there is a cutie nearby) and do three sets of curls. You, being the conscientious type, make sure to put the dumbbells back on the rack(just in time to see that cutie pick them up for a serious set of walking lunges-whew!). And guess what, you’ve just passed on the flu. Just like that! Now here comes that guy you know from..somewhere. You know the guy who always shakes your hand EVERYTIME you see him. Put your hands in you pockets, quick! ..too late…”good to see you too. Yeah, I’m fine, fine…how you doin?”. Bam, another swine flu victim.

   So, how do you avoid it? Or can a gym rat like you avoid the swine flu and not seriously disrupt your lifestyle? Of course, but you may have to be willing to try something new.

   Here are the steps to take to avoid the swine flu; 1.wash your hands-before and after your workout.  2.Wipe down each piece of equipment before you use it. (most gyms have disinfecting towelettes available). 3.Bing a clean towel to wipe sweat from your eyes(be sure to keep the towel off of equipment during your workout. 4.Open your water bottle with your teeth, not your hands. 5. Cover your mouth if you sneeze or cough. 6.Eat right and get plenty of rest.

   If you still don’t feel safe,(here is where you can try something different) take your workout out doors, in the fresh, clean springtime air of Chester County. Go for a hike, take a jog, or join a Fitness Boot camp!

Dennis Carroll is the founder of  Premier Personal training, Inc. He is a nationally certified professional fitness coach and contributing writer for  the Fitness Experts Network. He can be reached at 610-429-9002

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When I first thought about bringing a personal training studio to West Chester I considered several factors; growth of West Chester, economic viability to support personal training in West Chester, and available resources for hiring personal trainers in West Chester. All of these factors seemed favorable at the time, but I remember the ultimate deciding factor on opening a personal training studio in West Chester was that I LIKED West Chester. I liked the people I met in West Chester.

Some 14 plus years later, I feel that I made the right decision. My West Chester personal training studio is growing despite the economy. Many of the clients I have led through weight loss and personal training programs here in West Chester have become close friends. The boro of West Chester continues to grow and as it does, more and more opportunities arise for our West Chester personal training studio to help as many people as possible lose unhealthy weight and to regain their bodies and their health.

West Chester is now my home and personal training is my passion. How lucky am I?

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We all do it.  In one way or another, we sabotage ourselves.  Some of us in relationships (that was a big one for me). Some of us sabotage ourselves financially, while others sabotage their physical health.

The cause of this strange phenomena has been studied and debated exhaustively. Sabotaging your own success has very little to do with your intelligence level. What it does have to do with is your belief system. You are where you are in life, right now, because that is where you BELIEVE you deserve to be. 

You may think that last statement is bull. You may be very unhappy with your current situation. But  may I ask, how is it that you are where you are? Who got you here? The answer lies in your belief system. If you have tried something in the past and failed at it repeatedly, it is because subconsciously, you believed you would fail before you even started. If you keep getting the same result, you only reinforce the ‘fail before you try’ attitude.

So here is the good news. You, can suceed. “How?”, you may be asking. The first step is to recognize that you are sabotaging. Recognize, you are responsible for your failures as well as your successes. And begin to shift your mindset. Begin to focus more and more on your successes (everyone is good at something!).  Start building your confidence by realizing that if you can succeed in one area of your life, then you can succeed in all others as well. If you believe that God created you, then you must also believe that He gave you everything you need to be successful in life.

Set specific goals and start taking baby steps towards them. Focus on the steps to the goal, not the goal itself. It is the steps to the goal that will ultimately lead you to succeed.

When you have overcome the things in life that have stopped you repeatedly in the past, your whole world will change for the better. The rewards are so great that I can’t possibly surmise them here.  Believe that God created you to succeed and you will.

Recommended reading; Psycho-Cybernetics, Maxweel Maltz,M.D. (1960) Get the original version

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Daily victory is crucial to New Year’s resolution success. Each day that passes without movement towards the goal diminishes the emotional commitment and increases the odds of failure. That’s how the weight loss bubble bursts for so many people.

To help West Chester residents stay on track, avoid the bursting resolution bubble or patch it up and re-inflate (it’s never too late), West Chester Fitness Professional, Dennis Carroll, shares his Five Steps To Health and Fitness Success in 2009:

1. Define (or re-define) your weight loss and fitness goals and why they are important to you. As philosopher Friedrich Nietzsche says, “He who has a strong enough why can bear almost any how.” Is your weight loss goal motivated by a fear of disease, a desire for more confidence and self-esteem, to be a good role model for your children, to be more attractive and desirable to your spouse? Isolate the core emotional reasons why, list them out, tape to your bathroom mirror and refrigerator and read them each day.
2. Find your starting point. Take ‘baseline’ measurements of your weight, blood pressure, body fat percentage, body mass index, resting heart rate and circumference of your waist, hips, arms and thighs. Have someone you trust take a picture of you in your bathing suit or revealing exercise clothing. Don’t be shy. This picture, possibly more so than even your weight on the scale, will motivate you to stay on track. All of the other measurements can be performed by a competent fitness professional, your doctor or even your spouse or friend with the right tools. Anything that is measured and watched consistently improves. In order to gauge progress, measurements should be documented each week. Keep in mind that as you begin to exercise, body weight rarely changes at the rate we hope, but other measurements will. Use them as motivation.
3. Design a comprehensive program. This is where a certified fitness professional is irreplaceable. Books, magazine articles, and other generic guidance will not suffice. A personalized program addressing the specific needs of the individual is highly recommended, as everyone is different. Most certified personal trainers offer program design independent of their training services. Although there is no substitute for the consistent guidance and accountability a good personal trainer can provide, an inexpensive starting point is to have the trainer create a comprehensive program including both exercise protocols and nutritional recommendations.
4. Get your daily victory. It may be as simple as replacing the fast food breakfast with oatmeal and banana, or walking up the stairs rather than taking the elevator. All that is important, is consistent daily progression towards the goal. Do not allow even one day to pass without a victory and soon the willpower and discipline to succeed becomes second nature. TIP: use a daily journal to record everything eaten, all exercise performed and the positive feelings associated with those victories.
5. Regularly re-assess and reward. Measure your progress each Saturday. If you were disciplined throughout the week you will notice incremental changes and you can (and should) reward yourself on Sunday by enjoying a favorite treat (like pizza or chocolate – but no gorging, please) even if it’s not supportive nutrition. Do be certain to get your daily exercise victory to sustain momentum – even if it’s just performing five minutes of basic calisthenics or walking. Knowing that you have one reward day per week gives you something to look forward to, eliminates feelings of ‘mourning’ over perceived loss, and keeps the resolution bubble from bursting.

For additional weight loss, health and fitness guidance, all West Chester residents are invited to attend the February 4th special event, “How To Make 2009 Your Healthiest and Best Year Ever!” This event is sponsored by five of West Chester’s leading health, fitness and personal care experts, including Dennis Carroll, and is designed to share their specific knowledge and proven health-enhancing action plans with West Chester residents, while raising money for The West Chester Area Senior Center. A $10 tax-deductible donation to The Senior Center is the only cost to attend. Information on this event is available at www.westchesterchallenge2009.com.

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