25 June 2015 0 Comments

5 Tips to Improve Your Fitness


Fitness is about integrating a healthy mind and body to ENJOY LIFE!

The commercial media makes it EXTREMELY easy to get overwhelmed with the amount of contradictory fitness information it spews out. It seems like every website or magazine says a different thing, and then you have Dr. Oz changing his damn mind every week. All you want to do is improve your fitness level, but you’re too busy trying to sift through to sea of b.s. that is presented to you. Well my friends, I can assure you that improving your fitness level is MUCH simpler than the industry would have you believe.

Follow these 5 tips and enjoy the benefits of constantly improving your health in a sustainable fashion!

1.) Do Calisthenics
My good friend Stephen Clark is an absolute calisthenics expert, so check out his site for extensive info on all thing calisthenics. Anyways, bodyweight training is an incredible tool that just about anyone can use. The best part about this type of training is that you can do it every day. You can do it in your house, in your yard, in your office, in your underwear, or pretty much anywhere. This freedom makes it easy to stay committed to a daily program because it will not involve commuting to the gym or be dependent upon the availability of equipment. So in short, do calisthenics EVERY SINGLE DAY!

2.) Open Your Mind
Weight lifting is just one way to skin the fitness cat. Do not get caught up in the “weight lifting only” mindset that so many people are trapped in. Instead, have an open mind and try out many different forms of exercise. For example, body weight training, hiking, recreational sports, riding bikes, and jumping rope are all excellent ways to improve your fitness. Using a variety of methods will not only keep you from getting bored, but will also expose you to a variety of stimuli which will benefit your nervous system and create new opportunities to improve.

3.) Educate Yourself
One way to defend yourself against the barrage of misleading fitness information is to develop a foundation of knowledge and understanding.

How do you do this?

Find yourself a trainer (like me) that you mesh with as a person, and schedule a few sessions. This investment of time and money will be completely worth it in the long run. Come to your sessions with questions prepared to ensure that each session is an educational experience and not just simply a workout. Any respectable trainer will be ecstatic that you are taking such a proactive approach to fitness education and will provide you with all of the knowledge that they have to offer.


4.) Schedule Your Health
“ I’m too busy to workout” is a comment we frequently hear from people who are attempting to justify their lack of prioritization. Fitness can have an incredible impact on every single aspect of your entire life. Re-read that last sentence 5 times. Got it? Ok, well, MAKE TIME to include fitness into your daily schedule. This may mean spending 20 less minutes googling “funny cat memes” after work, but you’ll survive. Put at least 20-60 minutes of exercise on your calendar and build your schedule around that. It will be an investment of time that is well worth it.

5.) Learn About Mobility
The days of your grandmother’s static stretches are OVER! Mobility exercises have replaced static stretches as effective ways to prep for a workout and to improve joint range of motion through movement. At Premier we strategically implement ways to down-regulate nervous system impulses to overactive muscles, while activating under active muscles. We also utilize specific exercises to “reteach” your restricted joints to work through full ranges of motion. What does any of that mean? Schedule a consultation with one of our experts to have a personalized mobility pan developed specifically for your needs!

Our website is a great resource for information and fitness tips, but be sure to connect with us to get a more personalized lifestyle program made just for you! 610-429-9002.

Stay Positive and Eat Your Damn VEGGIES!


15 September 2011 0 Comments

Safety Tips for Summer Workouts

We don’t mean many people who don’t love working out during the fall and spring months. The temperature is near perfect and you don’t have to worry about freezing or dehydration. That said, you won’t find any personal trainer who would recommend you stop working out just because the temperatures have risen. As we find ourselves in the midst of an incredibly hot summer, it is important to remember some pertinent safety tips for working out in the blazing heat.

Avoid Exercising During Mid-Day

Do your best to schedule your workouts for the earlier or later parts of the day. The hours between 10am and 3pm are usually the warmest, so you’ll want to avoid overexertion during those times. If for some reason you have to exercise during that time of day, make sure you limit your sessions until your body gets used to the heat.

Don’t Stop Eating

Are you the kind of person who loses his appetite when the weather gets steamy? Your body, despite your appetite, still needs food to survive and to fuel your exercise regime. Try eating lighter foods, like fresh fruits and vegetables, and consider splitting your meals into smaller portions spread throughout the day.

Hydrate, Hydrate, Hydrate

Contrary to popular belief, the sensation of thirst means your body is becoming dehydrated. You should drink water before, during, and after your workout. Participating in a group activity? Don’t let anyone make you feel guilty for stopping for a water break.

Wear a Hat

You should be wearing sunscreen during any outdoor workout – hopefully that’s a given. But what about your poor scalp? Most of us forget about our heads when applying sunscreen. Either slather some hair-safe lotion along your part or wear a baseball cap (dark in color) to protect your head from the sun’s rays.

Switch Your Routine

The summer heat will make your heart rate rise faster. This means you can actually knock back the intensity of your workouts while still obtaining the results you desire. Make sure you monitor your heart rate and adjust your workout pace so that you don’t tax your heart.

Talk to your personal trainer about other things you can do to modify your workout during the summer months. There’s nothing macho about this stuff. It’s always better to be safe than it is to end up the guy who passed out due to heat exhaustion!

23 June 2011 0 Comments

Regular Exercise: How to Add it to Your Daily Routine

Adding regular exercise to your daily routine may at first seem stressful, especially if you’ve been relatively inactive. Your best bet, as you prepare to embark on your new exercise journey, is to start by talking with a personal fitness trainer. He or she will help you to design a workout plan that is safe and effective. Here are some things you’ll need to discuss.

Physician’s Clearance

One of the first things your trainer will ask is whether or not you have any medical conditions he should be aware of. Be honest and as complete as possible when answer this question. Fitness trainers are well-versed in anatomy and physiology and know how exercise impacts the body. He or she may ask you to get some sort of physician’s clearance before you start your new workout routine. This is not to make your life difficult, but to keep you safe. Your doctor’s report will help your trainer develop a routine that is appropriate for your needs.

Choosing the Right Type of Regular Exercise

Get Regular Exercise
Some people prefer strength training or weight lifting. Others prefer aerobic exercise in the form of walking, running, biking, or even taking a class. A great workout routine will combine a little of both, even if you aren’t doing both each and every day. Talk to your trainer about when you should do each type of exercise and try to map out a daily or weekly routine. Having something in writing will make your new plan easier to follow.

Don’t Go Overboard

Start small and work your way into longer and more frequent workouts. A brief, 30-minute workout every other day will give your body a chance to recover, especially if it isn’t used to any exercise at all. As your stamina improves, you can make your workouts more frequent, aiming for 6 or 7 days per week. Once you are doing more frequent workouts, you can experiment with increasing the length of your sessions. Remember, even 10 minutes of activity can have huge health benefits. Don’t push yourself into doing something you aren’t ready for.

Talk to your personal fitness trainer and your doctor before starting a new regular exercise workout routine, especially if you are not used to exercising regularly. Your health care team will be able to ease you into exercise safely, reducing your risk of illness or injury!

23 May 2011 2 Comments

7 Incredible Benefits of Regular Exercise

You’ve heard it before and you’ll hear it again – regular exercise is essential to your health and well-being. While your doctor, personal fitness trainer, loved ones, or friends may be trying to get you to become a bit more active, they’re likely not explaining why exercise is so important. Let’s put it into perspective.


Physically Active People are Happier People

It’s true. Those who get at least 30-minutes of exercise tend to have a more positive outlook than those who do not. Why? The movement and exertion aids in the stimulation and production of chemicals in your brain. These chemicals soothe your nerves and help you to feel relaxed.

Decreased Cholesterol Levels

We start our lives free of medications and, as we age, tend to find ourselves adding more and more in the way of supplements and prescription medications. It is not uncommon for individuals to end needing cholesterol medications to control their LDL (bad cholesterol) and HDL (good cholesterol) levels. Exercise helps you to keep your HDL levels high so that you can combat that LDL. Excess levels of LDL can build up in your arteries and cause heart disease and strokes. So which would you prefer in this case – exercise or medication?

Blood Pressure Control

While many people with high blood pressure shy away from exercise because they believe it could make things worse, the truth is that moderate exercise will actually help to strengthen your heart and lower your blood pressure. The more active you are, the less likely you are to see your blood pressure creep up on you as you age.

Weight Management

It is no secret that exercise will help you to burn calories, allowing you to either lose weight or maintain a healthy weight. Exercising regularly will have a number of benefits. Your body has a resting metabolic rate, where you burn a certain number of calories per hour. Exercise not only gives you the initial rush and calorie burn from your workout, but increases your resting metabolic rate as well. You’ll essentially become a calorie crushing machine.

Quality of Sleep

Sleep is as essential to a healthy life as food. Exercising on a regular basis will help your body to fall asleep, stay asleep, and sleep at a deeper level. As you start to sleep better, you’ll become more productive and have less trouble concentrating during the day. Your body will also have the proper amount of rest time to make much needed repairs, leaving you feeling healthier and more energized.

Prevention of Diabetes

Adults who develop diabetes later in life tend to do so because their bodies are storing too much fat. It doesn’t matter how much you weigh, though – exercising can help to fend off the onset of diabetes. This type of exercise doesn’t need to be intense, either. You could walk approximately ½ mile per day and still reap the benefits of diabetes prevention.

Exercise and Your Energy Levels

Your increased energy levels will be caused by two things. First, that extra sleep we mentioned before will help you to feel more alert. Second, moving around and exercising allows oxygen to move through your body and to your tissues. As your heart and lungs are able to work more efficiently, you’ll start to have higher energy levels!

Exercise is for everyone, no matter what your background or current physical condition. Talk to your doctor and a fitness personal trainer about how you can safely begin incorporating more exercise into your daily routine. This is one decision you’ll never regret.

14 December 2010 0 Comments

How Your Exton Personal Trainer Puts Fun in Exercise

An Exton personal trainer can add a lot of fun to a customized fitness program. Many people start and stop fitness programs because they simply get bored. Once that happens the likelihood of continuing the program is slim, and this is especially true when attempting to monitor your own program.

fun exerciseEntertaining Yourself

People who stick with an exercise and nutrition program normally do not get bored with their routine. Instead they view their fitness program as fun and exciting and challenging. They also see the personal rewards of reaching fitness goals.

But keeping the fun in an exercise program is not particularly easy. When you go to a gym, you usually see people doing the same exercises visit after visit until one day they drop out. A fitness program with lack of variety creates both physical and mental boredom.

No one likes being bored, but it can be difficult to know how to make regular changes in a fitness program in order to keep the variety and interest levels high. That’s where a personal trainer can provide an invaluable service to you.

An Exton personal trainer can take the boredom out of your workout in two ways. First the trainer can design a variety of exercises that change from visit to visit. You will never know what the trainer has in mind so there’s no way you will get bored. Second the trainer can add some specific fun activities that you can do on your own as you pursue your fitness goals.

Diversionary Tactics

Boredom with a fitness program usually arises from doing the same repetitive exercises until you either hit a plateau or cease to see the challenge in your activities. When an Exton personal trainer designs a fun fitness program, the routine aspect of the exercises is removed. That’s what it means to “amuse” – to distract yourself from a routine activity or supply a diversion through planned events.

  • Add new exercises regularly that challenge the body
  • Learn to reward yourself when you reach a particular goal
  • Create personal challenges that keep the program motivating
  • Add new activities that combine fun and exercise

An Exton personal trainer knows many different ways to divert your attention from the boring repetition most exercise programs seem to rely on. Instead you can begin a fun program that combines traditional exercises with entertaining activities such as sports or outdoor events. You can begin to count calories you burn when you go dancing, ride a bike or start walking the neighborhood.

Exercise programs are also a lot more fun when you alternate the types of exercises you do. Variety really is the spice of a fitness program. For example, your Exton personal trainer may alternate resistance training with strength training using free weights. You can take a vigorous bike ride and then improve your flexibility with a yoga session.

The one thing you don’t have to do is the same thing over and over again.

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!