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.

26 January 2011 1 Comment

Find a Personal Trainer

It doesn’t matter if you’re a workout enthusiast or an exercise amateur. You will eventually get to the point where you find it necessary to spend at least a little bit of time with a personal trainer. Once you reach that point, you’ll want to do some careful research to ensure you’re working with the most qualified individual possible. Here are some things to keep in mind as you begin your search.

find a personal trainer

Family and Friends

Do you have family and friends who work with, or have worked with, personal trainers? Ask them to for referrals to help you find a personal trainer. Asking for referrals will ensure you learn not only about qualified trainers but about the ones who do not have a great reputation as well. When you do start interviewing trainers, ask them to put you in touch with other clients or references so that you can gauge their abilities.

Watch the Trainer in Action

Are you considering the services of a trainer who works in the gym you already frequent? If so, spend some time during your workouts watching him in action. Does he pay attention to his clients or does he spend time talking to other gym members or trainers? Does he take notes in order to track the progress of his clients? Does he look energized or does he constantly look tired and drained? Watching how they interact with others will make it easy to find a personal trainer with skills rather than one who simply wants to get paid.

Interview Your Top 3

Narrow your list down to 3 trainers and make appointments to meet and interview each one. Ask about their educational credentials and pay close attention to the questions they ask you. Do they completely understand your current physical condition, medical ailments, and goals? Choose the trainer best able to work with you over the ones who try to stuff you into their preconceived workout box.

It isn’t difficult to find a personal trainer but it is tough to find one you will trust and enjoy working with. Take your time and don’t jump into any long-term relationships. You’ll be glad you spent the extra time searching for a talented trainer.

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!

10 December 2010 0 Comments

Personal Fitness Trainer: Nutrition

A Fitness Trainer in West Chester provides valuable information about both exercise and nutrition. A well designed fitness program must include both components in order to be truly effective. One without the other cannot produce the best results because good nutrition provides the body the energy it needs to get the most benefit from the exercises.

personal fitness trainer nutrition guidance

Fueling the Body

You can’t run a car without gas; you can’t turn on lights without electricity; and you can’t get the most out of your exercise program without nutrition. But just like you shouldn’t put cheap gas in your expensive auto, your body needs the right balance of nutrients in order to operate efficiently.

When you are reading about good nutrition, the first thing your personal fitness trainer will help you sift through is the enormous amount of information that is available. When you begin to read about losing weight, you will notice that much of the information is conflicting. Some people say you can lose weight quickly while others say the weight loss must be slow. Seeking the advice of a knowledgeable Fitness Trainer in West Chester can help you determine which information is right for you.

But one fact the majority of people agree on is that healthy weight loss must be accompanied by regular exercise. When it’s not, the result is often the infamous yo-yo weight gain-weight loss-weight gain cycle. Good nutrition and exercise work together like a team, and when one team member is missing, the whole team suffers.

The Right Nutrition for the Right You

The fact is there is no single nutrition plan that fits everyone’s needs. Using the vernacular….one size does not fit all. That’s where quality training from a personal fitness trainer can make all the difference. A professional personal fitness Trainer in West Chester will not focus on just exercise, but will design a total fitness plan that also includes nutrition.

The Fitness Trainer in West Chester can help you decipher the vast amount of nutrition information that exists and build a sound dietary plan that will supply your nutritional needs. For example, an athlete in training that is burning an extra 2,000 calories a day will need a different dietary plan than a mother who exercises 30 minutes a day and burns the average amount of calories.

A great fitness program will always be composed of both exercise and nutrition. Your custom designed program will balance your nutritional needs against your level of physical activity. The trainer will also take into account any other nutritional requirements due to special needs related to genetics or health issues.

Energizing the Body

Nutrition is energy, and you need your energy supplied through the right balance of carbohydrates, proteins, fats, minerals and vitamins. You need to eat balanced meals if you want your body to respond to exercise the way it should. Your personal trainer knows how to measure your caloric needs and then develop a sound nutritional plan that will help you lose or maintain weight while supplying the energy your body needs.

A well designed fitness program can meet any goal you might have in mind. The key lies in the words “well designed”. A Personal Fitness Trainer in West Chester can work with you at your home or office which means you get the convenience and results at the same time.

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!

10 December 2010 0 Comments

Inside Vs. Outside Exercise: What’s Best For Long Term Fitness in West Chester?

In maintaining personal fitness in West Chester, some people get very set in the indoor vs. outdoor exercise camps. Truth be told, there are benefits to each, but for the long haul, perhaps one trumps the other.

outside exerciseIndoor Exercise Vs. Outdoor Exercise

There are definite pros and cons to both indoor and outdoor exercising for fitness in West Chester. Let’s take a look.

Outdoor exercise…

  • Gets you out enjoying nature and helps fill a natural desire
  • Allows you to easily avoid socializing…which may or may not be a good thing
  • Is low cost


  • You are exposed to pollution in high-traffic areas
  • Depending on the area, safety may be an issue
  • Lacks the motivational support of others
  • Presents the possibility of unforeseen obstacles
  • Is unstable and unpredictable

The biggest problem with outdoor exercise is probably the weather. Certain conditions are just plain unsafe and others make it far too easy to excuse away exercising for the day; and sometimes that excuse can be used for weeks or months on end.

This brings us to indoor [gym] exercise, with…

  • Stable environmental conditions that are safe, maintained, and predictable
  • Social opportunities
  • Support and motivation of others
  • Motivation of a bright, conducive atmosphere expressly for the purpose of exercising
  • Less of a feeling of ‘aloneness’
  • Consistent availability
  • Multiple equipment, exercise, and program options in one place


  • Well, it’s not like being outside in the sun
  • May cost more, depending on activities
  • More distracting to do at home (because there’s always life & family getting in the way)

Best Of Both Worlds?

All in all, and especially where the long term is concerned, indoor exercise is just more reliable. For long term fitness success and consistent devotion, you can plan on needing to take it inside some or all of the time.

Does that mean you can’t break from routine every now and then or add an outdoor element when conditions are right? Certainly not, but our focus here really is long term fitness in West Chester.

In It For The Long Haul

Truly sustainable exercise programs present opportunities to diversify your fitness in West Chester routine. That means learning how to effectively plan a routine, get the support you need, and learning to mix things up a bit. Perhaps an additional outside activity is just the thing to do that; to be sure that you can commit to regular fitness performance, best to use indoor facilities as your foundation.

Regardless of where you exercise, how you exercise is of utmost importance. Seek the guidance of a professional trainer, learn what to do (and how) both with him/her and without, and develop a fitness in West Chester plan that works for you.

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 Fitness Program Consult now!

7 December 2010 0 Comments

Sleep: The Other Part Of The Fitness Puzzle for Health

baby sleepingEating right and exercising are the key building blocks for good health in West Chester, right? Just don’t forget the third piece of the health and fitness puzzle—sleep is every bit as important, for more reasons than you might expect.

Eat Right, Exercise, And Get Enough Sleep

Eating right and exercising get the lion’s share of the attention in terms of health and fitness. Sleep is often an afterthought. The truth of the matter is, though, that neither a good exercise plan nor a healthy diet can work effectively to maintain health in West Chester without the proper rest to support it. In fact, scientists have shown that you can live longer without eating than you can without sleeping.

Life, as we all know, is filled with far too many demands on our time; and while many of us have committed to a regular exercise routine to maintain good health, many of us have let ourselves become sleep deprived. That is hardly conducive to maximizing the benefits of that much needed exercise regimen. Very few people report prioritizing sleep for health in West Chester, while exercising and eating right are much more of a concern. Still, as experts have revealed, all three components are essential to optimizing health.

How Lack Of Sleep Affects Fitness

A lack of sleep (less than eight hours per recommendations) has a significant impact on the body’s ability to function and see to essential life processes that command fitness. Most people know that not getting enough sleep is a severe energy drain, which obviously complicates the ability to exercise. But beyond the energy factor, sleep affects health and fitness in other ways.

Sleep deprivation has been linked to:

  • Poor regulatory control of blood products and hormones (impacting bone density, strength, energy, appetite control, and muscle health)
  • Increased weight gain (despite diet)
  • Decreased exercise regimens
  • Slower metabolism

In addition, a lack of sleep results in poor cardiovascular (heart) health and an inability to repair muscle and tissue—essential to strength and fitness. In fact, the need for sleep as a means of boosting fitness is so important that the average athlete gets ten hours of sleep each night as opposed to the recommended eight (which is really far less for many adults). This is important to consider when trying either to maintain or achieve health in West Chester.

Sleep And Exercise—A Symbiotic Relationship

Exercise and sleep share a symbiosis of sorts. You need good rest to be able to perform exercise and benefit from it; good exercise helps you get the most from your sleeping hours. It helps you get to sleep, stay asleep, and rest better than if you did not exercise.

Sleep and exercise are two partners in health and fitness. Without one, the other will be seriously lacking, and without the other pieces of the health and fitness puzzle—nutrition, sleep, and exercise, the benefits of any other will be seriously decreased. They are both necessary in order to achieve health in West Chester.

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 fitness programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!