30 August 2010 0 Comments

West Chester Fitness Training Exercises for Busy Professionals

West Chester Fitness Training experts understand that when you’re working fifty hour weeks, exercise is probably the last thing on your mind. It’s very easy to fall into the trap of grabbing fast food and crashing on the couch after a difficult day at work before catching a few hours of sleep and starting all over again. The truth is that exercise can help even the busiest professionals stay in top form, sleep better, reduce their stress and even complete tasks without fading at the end of the day. In this article, we’ll take a look at how busy professionals can make time for exercise.

Pencil it in

Any professional worth his salt has a calendar filled to the brim with meetings, appointments and deadlines. Why not pencil in time for exercise, too? If you’re really ready to make a commitment to improving your lifestyle, schedule exercise into your routine and treat it like an important business meeting. Once you’ve added it to your regular calendar, you’ll be surprised at how easily everything else falls into place. At the same time, don’t beat yourself up if something unavoidable comes up and you have to cancel. Just don’t use this as an excuse to cancel the rest of your exercise appointments for the week! A West Chester Fitness Training expert can help you stay on track by holding you accountable!

Exercise at Work

If you truly can’t get away during the day, there are plenty ways to incorporate a little fitness into your daily routine. A West Chester Fitness Training expert has a view suggestions! Obviously, try to always take the stairs. Instead of emailing a question to a colleague on another floor, take the time to go ask the question in person. Set an alarm on your computer to remind you get up once an hour to stretch your legs and your arms. Even a quick break can be refreshing. Clip a pedometer on your belt and try to achieve between 6000 and 10,000 steps a day.

If you have your own office, you can even incorporate exercise equipment into your routine. Try sitting on an exercise ball, which will strengthen your abs and back while you work, or lifting dumbbells while you’re on the phone. Even if you work in a cubicle and don’t want to be seen with your exercise equipment, keep a couple of bottles of water in a drawer and use them as dumbbells when you can.

Office Fitness Programs and More

Upper levels of management are quickly learning that when their employees are healthy, they tend to work more efficiently, so exercise can benefit everyone in the workplace. Some companies have taken the initiative to start fitness programs in the office with the help of a West Chester Fitness Training expert.

Finally, if you live close enough to work that you can commute by foot or bicycle, consider making this change. Not only will you be doing something healthy for yourself, but it’s healthier for the environment as well!

Remember, you don’t have to make these fitness changes all by yourself. Seek out the advice of a West Chester Fitness Training expert. A personal trainer will take your busy schedule into account when setting out a fitness program for you, and help you come up with even more ideas on how to incorporate more exercise into your busy lifestyle.

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 successfully 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!

1 July 2010 0 Comments

The Miracle Cure For Bad Habits: Exercise At Your West Chester Health Club!

Even for those who go to the West Chester Health Club, bad habits are hard to break and good habits are generally ignored. Fortunately, there is a way to use a good habit—exercise—to replace several old ones. Trading one life improving good habit for many of your old sounds good, now, doesn’t it?

Balancing Life With Exercise

Experts agree that the most effective way we as humans can change bad habits is to replace or override them with a good habit. In fact, without replacing a bad habit with a good one, a void is left where bad habits tend to creep back in.

Exercise at the West Chester Health Club is the ideal replacement for many bad habits because it not only acts as its own reward system but it also takes the emphasis away from more harmful habits. The time you spend exercising takes time and attention away from bad habits and by default decreases them without consciously trying; let’s take a look at a few examples:

  • By scheduling time for exercise at your West Chester Health Club, you are making a priority of you. This gives you time to reflect and de-stress as you improve overall health and ultimately self-image.
  • Exercise naturally helps control blood chemicals and hormones, which results in better mood and appetite control, along with lending numerous health benefits.
  • The time spent exercising is time that is not spent overindulging in food, sitting and being inactive, or taking part in a harmful bad habit like smoking. (Incidentally, studies have shown that just five minutes of exercise can decrease cravings and nicotine withdrawal symptoms).
  • Regular exercise requires self-discipline; self-discipline in anything generalizes and translates into increased self-discipline in another.
  • Exercise works as a refocusing agent; rather than dwell on your yearning to fall back into that bad habit, you become distracted by your exercise efforts.
  • Exercise is both its own reward and an effort worth rewarding. Humans thrive on rewards and positive reinforcement, so the rewards of exercise and the subsequent allowable rewards further promote the demise of bad habits.
  • Exercise at your West Chester Health Club makes you feel better all around. Very simply, when you feel better you are more prepared to face difficult tasks (like breaking bad habits).

Enlisting Help

As mentioned, bad habits do not break easily; enlisting the support of friends and professionals, and pairing that with regular sessions at a gym can be of great help. The West Chester Health Club environment is social (if you want it to be) and active. The atmosphere of like-minded success, particularly when paired with the attention and support of a personal trainer and/or exercise buddy, increases your chances of keeping the exercise habit and using it as a healthy, effective alternative to the bad habits you’ve longed to replace. And when it comes to a task as paramount as staying motivated to break bad habits, you can always use all the help you can get.

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 successfully 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!

14 May 2010 0 Comments

Forming Good Habits with a Downington Health and Fitness Professional

A Downington Health and Fitness Professional Speaks Out! Making the commitment to improve your habits is a great first step on the road to better health and fitness. However, this first step is quickly followed by making the actual changes, and this can be quite a challenge. Don’t lose hope if you find all the changes too difficult in the beginning, because eventually they’ll come to you like second nature. Here are a few tips to help change your old bad habits into successful ones.

Keep Track of Your Progress

Starting a new fitness or diet regime can be difficult in the beginning because you can’t always see the changes right away. In our culture of immediate gratification, it’s easy to be disheartened when you don’t see results in the first week. A great way to combat this is to keep track of your progress. There are several ways you can do this, whether you choose to measure the length of time you’re able to run or swim, or measuring yourself with a tape measure or calculating your BMI. If you have difficulty staying on track or sticking to a plan, you may consider hiring a Downington health and fitness professional! They will ensure that you safely and effectively meet your goals!

Check in with a Downington Health and Fitness Professional

Not only can a Downington health and fitness professional help you define your fitness goals and design a fitness routine to help you achieve them, but checking in with your personal trainer from time to time can also give you another valuable tool – accountability. Sometimes, all you need to make the right decisions, such as choosing a salad instead of a cheeseburger or doing your exercises instead of making excuses not to go, is remembering that you’ll have to explain your actions when you meet up with someone. Plus, when you do slip (and don’t worry when you do), your Downington health and fitness professional will be there to help you back on the right path and encourage you to keep up the good work.

Replace One Bad Habit at a Time

It can be so demoralizing when you realize that a lot of your bad habits need to be changed. Try changing one thing at a time and then moving on to the next one when the new good habit has become engrained. For example, if you have a problem with snacking between meals, try reaching for an apple or carrot instead of a bag of chips. Or if you have the habit of going through the drive through or parking as close as you can to the entrance of the grocery store, try parking and walking in or parking far away from the entrance, so you can get your legs moving.

You Don’t Have to Go Cold Turkey

The hardest part of making a lifestyle change is breaking yourself of all the bad habits that you’ve accumulated. The truth is, you don’t have to be a perfect angel overnight, and no one expects you to be! Improving your health won’t happen instantly and you’re going to have setbacks along the way. Consider hiring a Downington health and fitness professional to help motivate and guide you in the right direction. They will ensure that you stick with your plan and finally achieve your goals!

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves fitness clients weight loss programs in Downingtown, West Chester, and Exton. Every client at Premier receives the individual training needed to successfully 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!

12 April 2010 0 Comments

Downington Health and Fitness Experts: Life-Benefiting Magic Of Endorphins

Downington Health and Fitness experts are aware of the full benefits of endorphins. If you are familiar with what endorphins are, you probably know that they can make you feel good when you exercise. But did you know that the benefit of endorphins extends into the rest of your life as well?

What’s An Endorphin?

Whether you are familiar with endorphins or not, here’s a simplified explanation of what an endorphin is. (A Downington Health and Fitness expert could get into very scientific explanations here, but let’s just focus on what you need to know…)

Endorphins are naturally occurring body chemicals, called “endogenous morphine.” They are a neurotransmitter that has been studied since the 1970’s (in an effort to understand the “runner’s high” reported by runners and marathoners—that good time feeling runners get from their exercise).

Endorphins have properties similar to morphine, a widely known pain-killer. The effect of endorphins is similar to that of the pain-numbing effect of morphine. In this way, they act as pain-blockers that inhibit the sensation of pain and the intensity of it.

What Increases Endorphin Levels?

One of the best known (and studied) methods for increasing endorphin levels is exercise. Downington Health and Fitness experts have learned that endorphin release is a natural occurrence when working out. Every time you work out, you increase your levels of endorphins and release endorphins into the bloodstream, setting you up for a number of physiological benefits.

How Do Increased Endorphins Help?

Endorphins block pain, but they also are linked to physical processes that improve mood. Endorphins help you feel more relaxed and happier in general.

Physiologically speaking endorphins:

  • Slow respiration rates
  • Decrease heart rate
  • Dilate the eyes
  • Move blood to the core of the body (closer to essential organs)
  • Speed lymphatic process

Overall, the effects of these physiological changes result in:

  • Improved digestion
  • Pain relief
  • More efficient waste/toxin removal
  • Improved immune capabilities
  • Improved mood
  • Stress relief
  • Appetite control
  • Feelings of happiness and contentment

The short-term Downington Health and Fitness effects of exercise-induced endorphins are improved mood and decreased stress levels, but the effects are also more lasting. Continued exercise helps repeatedly relieve stress, eases mood swings, and relieves conditions like seasonal depression (as well as the physical benefits of improved immunity and health).

For sure, there is a lot to gain by increasing endorphin release. Even if you have not found motivation for fitness, the effect of exercise and endorphins on mood may be enough of a reason to get started exercising now. Downington Health and Fitness professionals can help you find a way to boost your endorphin levels with exercise. As humans, we have few natural means of mood and health control, and few that are as effective and beneficial as exercise-induced endorphins.

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 successfully 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!

15 December 2008 0 Comments

My Heroes

When I was young (along time ago), Arnold Swarzenegger’s pictures where plastered all over my bedroom walls. I was amazed and inspired by his physique. I read his books. I went to all his films. I followed his successes. No one else had eight Mr. Olympia titles.  No one else had the sick mountainous ball on top of his biceps. To me, he was the man.

As we grow our priorities change. Sometimes our childhood heroes have to take a back seat.

I spent some time in New York State over the past few years. My experience there was one of my most humbling. I had the great privilege to see some of the country’s finest young men and women. I got to know many of them personally. I have not met another group of people (of any age) who left me feeling more proud or more humble. I am talking about the cadets at The United Sates Military Academy.

These young men and women typically graduate at the top of their class in high school. Valedictorians, class presidents, class officers, athletes, tutors and volunteers, these kids are well rounded. Many are offered scholarships to Ivy League schools, but turn them down.  All have chosen to enter our country’s military service during a time of war. All go in knowing that some of them will not survive the five-year commitment after graduation.

I saw how incredibly hard these kids worked while at West Point. As officers in training, their workload is intentionally overwhelming. Chronically sleep deprived, they are continually challenged physically, mentally and emotionally. And I watched them thrive. I watched them grow. I saw children turned into men and women. I saw students turned into leaders.

At graduation, they are commissioned as lieutenants in the U.S. Army. These young officers are sent to the four corners of the globe. Sent to do the things that are necessary, things most people don’t like to think about.

Many will go on to become political leaders, entrepreneurs and business leaders. Some will become career Army officers. But the most sobering thought of all is this; some will die in service to this great nation, in service to you and me.

They are my heroes now. May God bless them and keep them safe.

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