30 August 2010 6 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!

14 August 2010 0 Comments

Blame It On Your Genes: Personal Trainer In Exton Explains The Role Of Genetics In Fitness

A personal trainer in Exton knows that your genes have a lot to say about your body and its response to fitness efforts. Given the personal impact genetics has on individual fitness, structure, body type, and response to exercise and nutrition, no two fitness plans will produce the same result.

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!

Fitness—What Your Genes Have To Do With It

Genetics determine everything about you, including how you will respond to food and exercise. This may help explain why, despite your best efforts, every exercise regimen you have tried has not produced the desired result for you. A personal trainer in Exton understand that genetics play a significant role in your health and fitness will help you find out what will and will not work for you to reach the specific fitness objectives you are after.

A personal trainer in Exton knows that your genes determine what the structure of your body will be, how naturally strong you can potentially become, how fast and flexible you’ll be; they also dictate what shape your body will be, as well as things like how your body will respond to certain types of exercise and overall athletic/exercise performance (which explains why there are people who are natural athletes and those who are not). Research has shown that some people are simply more genetically prone to be fit. Even at a mitochondrial level, they are able to better process oxygen and energy and translate that into power for the body.

So what does this mean for you personally? Are you destined to be unfit? Not at all. A personal trainer in Exton can help!

Environment Trumps Genetics In Health And Fitness

While researchers have shown that weight control and fitness may be easier for some people to achieve, it has also shown that the real factor is environment and lifestyle. While not every person can be an Olympic athlete, every person can be fit and healthy. The growing incidence of obesity across the nation is not attributable to genetic change—it is directly the result of lifestyle.

While it is helpful to understand a bit about genetic limitation, genetics are no excuse for poor health and fitness. Understanding your body type, how you respond to certain exercises, and what your physical abilities are is important to structuring an effective and safe exercise plan. By learning about your genetic predisposition, you can work with a personal trainer in Exton to:

  • Develop an exercise plan that is safe for you
  • Develop a plan that targets difficult areas of the body and maximizes others
  • Set realistic fitness and weight loss goals that you can achieve
  • Develop a realistic body image
  • Prepare you for the work involved in reaching desired results
  • Diversify your fitness routine to achieve desired results

Just as no two bodies are the same genetically, the most effective fitness routines will not be the same (although they may be similar) for two given people. Working with a personal trainer in Exton and developing the best fitness program that will respond to your genetic predisposition takes a bit of time and a lot of understanding of the function of exercises so that the right type and quantity of each is incorporated into a balanced, effective fitness plan for your genes.

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!

25 June 2010 0 Comments

A Journey of a Thousand Miles Begins with the First Step!

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

13 June 2010 0 Comments

How To Determine Your Fitness Goals With Personal Training In Exton

Personal training in Exton generally seems like the step to take after you have determined your goals. Goals are an essential part of fitness success, right? Agreed. But how do you get started setting fitness goals? How do you set realistic goals and what’s the next step? Often setting up personal training in Exton can help you start determining these goals.

Tips For Setting Fitness Goals

The best advice when setting goals is to use the past to determine your future. If you have never had personal training in Exton, these are some guidelines:

  • Look at what you enjoy
  • Look at what has worked for you in the past and use that as a foundation for your renewed commitment to fitness
  • Write down—really in writing—what you want to accomplish
  • Consider your timeline if you have one

With this information in hand, personal training in Exton is the next step. Your trainer will review goals with you, decide what can be accomplished safely and healthily and in what timeframe, and construct a fitness plan of action with you. Using your goals as a starting point, a good trainer will expand and add to them so that you really have a complete plan that will maximize your fitness efforts and get you where you want to be.

Keeping It Real

When setting goals, it is important to make them both challenging and achievable. You want your fitness goals to be high enough, but not so high that you cannot attain them and will become frustrated and discouraged.

In the beginning, you might not understand what is and isn’t realistic to expect if you are not familiar with exercising or with your abilities. A personal trainer will have a much better idea of what can realistically be accomplished overall and within given periods of time.

Moving On

Goals are important when you are starting out in fitness, but goal-setting does not end once you’ve accomplished what you set out to do. With personal training in Exton, there is always room to grow and plenty of benefits to be had. Once you reach your core goals, talk to your trainer and set your sights higher. Determine what else you are capable of achieving, and start anew. Make your goals as lofty or as simple as you like—perhaps you want to run a marathon, but if you just want to maintain motivation and continued good health that’s okay, too. Whatever your new-found goals, your personal trainer will know what the best ways to keep your interest and to reach those objectives are.

Goals in fitness are ever changing. They are the thing that will get you going at the outset and also the thing that keeps you moving and succeeding as time goes on. Spend some time setting your fitness goals based on the past and the future to ensure your complete success.

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!

3 March 2010 0 Comments

The Secret to Successful Weight Loss (my secrets divulged after 15 years of helping people to lose weight and get their bodies back)

So, you want to lose weight but my guess is this is not the first time you’ve tried, am I right? Most people who struggle with weight issues have tried repeatedly to lose their weight only to fail again and again. Many get to a place of resignation and stop trying falsely believing that it is difficult to lose weight.

Let me bust that myth right now. There is NOTHING difficult about losing weight! Yeah, maybe it takes some time and consistent effort but is is not difficult.

I have been helping people lose weight and reclaim their bodies since 1995.  Pay attention now because I am about to divulge my professional secrets to you for free!

First: Be proactive! I can almost hear your groans but hear me out please. What I mean is simple. You must plan your meals BEFORE you are hungry. If you wait until your blood sugar drops you are REACTIVE to the chemical changes in your body! Blood sugar dropping can cause cravings and extreme hunger that pushes your will power beyond it limits.

By planning your meals and knowing what you will eat ahead of time you take your will power out of the equation. Your good choice of what to eat has been made before your blood sugar drops.

Second:Eat 3 small meals and 2 to 3 snacks per day. By eating every few hours you again control your blood sugar levels. You will also maintain an elevated metabolic profile by eating small meals at regular intervals. Again, you should plan these ahead of time so you can make wise choices.

Third:(Normally I would talk about exercise here but this article focuses on diet only. I’m going to assume you are already getting regular exercise) What I’m going to tell you next is an absolute must for consistent weight loss.  I coach my clients and track their progress for accountability. If their progress stops I guarantee they have stopped doing this next crucial step. KEEP A FOOD JOURNAL and be accountable to someone to review it every week.

My most successful clients to date are Jamie and Kim who have lost 162 lbs between them. Every week without fail, we review their food journals.  Are they perfect? No! Not ever. But they are strict enough to get the consistent results they desire. Which brings me to my final component.

Four:Set a goal weight and a goal date. You must know how much and by what date if you are to track your progress and make the necessary adjustments along the way to reach your goals.

So that’s it. Not difficult. Time consuming for sure. Changing some bad habits no doubt. But which sucks more: doing some extra work and consistently following through to get your body back? Or, feeling like crap because your clothes don’t fit right and you hate what you see in the mirror everyday?

Believe in yourself and take consistent action everyday to make your life the way you want it to be. We don’t get a second chance at life so what are you waiting for? Start now to reclaim your life!

Dennis Carroll, NSCA-CPT

All my weight loss programs are 100% money back guaranteed! Call today for a free consultation-610-429-9002

20 February 2009 0 Comments

Beware The Saboteur – For It Is You!

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 succeed. “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

12 January 2009 0 Comments

New Year’s Weight Loss Bubble Burst Without These Five Keys To Success

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.

14 December 2008 0 Comments

Weight loss made EASY

The Procrastinators Guide to Weight Loss

I was going to write this article a couple of months back, before beach weather, you know the time when everybody wants to lose weight and look their best for the season? But it seems one thing after another would distract me and I kept putting it off. I admit it.


Okay, so you figured out that I’m a procrastinator, but why am I writing about losing weight? I’m also a professional health and fitness coach, and I helped hundreds of people lose weight and become more fit over the years.


This article is about easy steps to weight loss. There, are however, two aspects I believe may be challenging. One is convincing you that you can easily lose weight, and two is getting you to start now (you are a procrastinator, aren’t you?).


Pay close attention NOW. I’m going to walk you through 4 EASY steps that will get you on your way to a slimmer, sexier you! In return for this valuable information, I only ask one thing of you, START NOW. Complete each easy weight loss step as directed before you move to the next step. Agreed? Okay then let’s get started.

Step One; See the end from the beginning. “Whoa, whoa, whoa! What the heck does that mean?” you asked. (or at least I imagined you would ask ). It simply means that to get to where we are going, we have to know where we want to end up, don’t we? Right now, and I mean NOW, perform this simple visualization exercise. Close your eyes and create, as detailed as possible, a picture of yourself the way you want to look. Make the picture colorful and vibrant. See the thin you that has been hiding inside. Got it? Hold on to that picture.

Step Two; Okay, stop. We have to talk. Did you do the first step? You didn’t think I ‘d forget my audience did you? If you didn’t do the first step, go back and do the first step now. Before you read any further, go on… if you are not going to do the first step, just give this article to someone who will DO the steps and actually lose weight. Geez!

Step Three; Now, go get your calendar and choose an exact date by which you would like to achieve the weight loss. Now! Go… Okay, you have the date? (A word of caution here- any more than 1 pound per week is unhealthy for most people and usually temporary at best. If you are unsure what is safe for you, consult a professional).

Step Four; Here is where it get’s slightly more complicated. Just hang in there, we got this far and after all, when was the last time you started something right away? There is power in momentum. Go to webmd.com. On that site find a simple metabolic calculator. This will help you estimate your daily calorie expenditure. Plug in your specific data.Subtract 500 from that number shown in the box. The answer is the estimated caloric intake you need for you to sustain weight loss at the rate of 1 pound per week. Put the newspaper down and go do that now, we’ll finish up when you get back.


So now you have a plan in place. You ready to start? I sincerely hope so. BUT, I have a sneaky suspicion…you’re not. And if that is because you still feel overwhelmed, you are not alone.

Procrastinators (like myself) can always find a few more reasons to wait; “ I don’t know what to eat” is a common excuse. Or, “I need someone to help me at the grocery store, I don’t know what to buy”. If I had a nickel for every time I heard…. Oh, never mind.


Any way, if you find yourself still procrastinating, hit the easy button. Call a professional. They can and will (for a fee) provide you with your exact metabolic profile and determine exactly how long it should take you to safely lose the weight AND KEEP IT OFF.


They should also be able to create custom shopping lists and customized meal templates for your specific needs. All you have to do is to follow a customized, spelled out to a T plan. It really is that simple.


If I’m not mistaken, I just took away your last excuse. That weight is not going away on it’s own. So get up and take action NOW! *

*Consult qualified health care professional before beginning any diet or exercise program.

6 December 2008 0 Comments

Don’t let your age be an excuse not to exercise

If you live any where near West Chester, Pa., I can help YOU to get into shape. No matter what your current fitness level. we will work closely with your physician to keep you safe and get you healthy.  Don’t let your age, lack of time, or lack of knowledge hold you back anymore. Call ME, now at 610-429-9002

Dennis Carroll, NSCA-CPT

610-429-9002