29 September 2010 0 Comments

Finish What You Started – Cut the Fat for Good with a West Chester Fitness Trainer!

A West Chester Fitness Trainer Reports! There’s no question about it – making the commitment to work off that extra fat is no easy task. Not only is it hard getting your new fitness program off the ground, but you’re sure to encounter pitfalls along the way. Don’t beat yourself up or quit when you meet an obstacle, jump over it! Staying motivated is the best way to ensure that you’ll meet your fitness goals. In this article, we’ll explore how you can stay motivated in all stages of your fitness journey and how a West Chester Fitness Trainer can help.

In the beginning

You may start off your fitness program with plenty of enthusiasm, but many of us start finding excuses to miss an exercise session or two as early as two weeks in. You’re sore and tired and you’d rather just stay at home. Of course you’re sore! You’re using muscles that haven’t been used in quite a long time, it’s perfectly normal. Make sure your body gets plenty of rest, but don’t fall for this well worn excuse. If imagining how amazing you’ll look and feel when you reach your goal seems too far out of your grasp at this point, give yourself a short term goal.

For example, create a goal that says that after six weeks of constant exercise, you’ll finally treat yourself to that luxury item you’ve had your eye on. Once you reach the first six weeks, make a new goal and work towards that. The time it takes to reach your final goal will be different for everyone and doesn’t have a definitive date, so create a solid goal that you can reach in the short term. A West Chester Fitness Trainer can help you stay on track so that you not only reach your short term goals, but your lifetime goal of being fit and healthy!

Pitfalls in the middle

The most common pitfall most of us will face on the path to our goal is a fitness plateau. All of a sudden, the numbers on the scale, the measurement of your thighs, or the amount of weight you can lift all stays magically the same, well before you’ve reached your goal. Does this mean that you’ve done as much as your body can handle? No way! Our bodies are incredible machines and will work hard to achieve their maximum capacity at whatever task we give them, but eventually the body will become so efficient that it no longer needs to use as much energy or burn as many calories to perform the task at hand.

This usually happens when you do the same exercises over and over again, so the solution may be as simple as changing the intensity of the exercise or the exercise itself. A West Chester Fitness Trainer can help you make the necessary changes to push through the plateau and continue on your way.

Those last five pounds

It’s true; the less fat you have to lose, the harder it is to get rid of it. Those infamous last five pounds can be a killer to push through, but think of how excited you’ll be to know you pushed through and stuck to your commitment from the beginning until the very end. If you’re having trouble getting past those last five pounds, consider consulting a West Chester Fitness Trainer, who is helpful during all stages of reaching your fitness goals. A West Chester Fitness Trainer can help design a fitness plan for you from the beginning, give you ideas or pushing through your plateaus, and keep you motivated all the way to the end, when you’ve reached your goal.

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!

3 September 2010 0 Comments

Why You Can Benefit from West Chester Fitness Trainers

With West Chester Fitness Trainers you can improve your life through a healthier choices and fitness. Deciding where and how to begin your fitness journey are just as important as making the decision to begin in the first place. For those that have never traveled down this path before, it can be complicated and confusing. That’s why working with West Chester Fitness Trainers is a great choice for beginners and lifelong fitness devotees alike. In this article, we’ll take a closer look at how the personalized attention of a trainer can help you reach your goals.

You Don’t Have to Do This Alone

How many times have you started a new exercise routine and followed it faithfully for three weeks before you’ve found that your enthusiasm is long gone? Be honest – it’s easy to make excuses to avoid exercise. “I had a rough day at work,” “I’m too busy today,” “I didn’t get enough sleep last night,” the list goes on and on. But how quick would you be to make excuses if you know there was someone waiting for you at the gym?

And once you get to the gym, going through the motions alone can be equally intimidating. “How long should I do this exercise?” “Am I even doing this right?” Having West Chester Fitness Trainers by your side will help ensure that you can get instant feedback whenever you have a question, not to mention that they’ll monitor your progress and make sure you are working out safely and efficiently.

Focus and Motivation

West Chester Fitness Trainers are more than safety instructors in the gym; they can be your personal cheerleader – or even your personal drill sergeant, if you prefer – to help keep you focused on your goals and motivated to make them happen. A good personal trainer will keep track of your progress, and use this information to change or accelerate your workouts accordingly.

Before setting on your fitness path with a personal trainer, make sure that this is someone that you can see motivating you in the future. Do you feel comfortable with this person? Will you feel comfortable taking directions from this person? Being sure that you can form a good relationship with your personal trainer may mean the difference between meeting your goal and getting frustrated enough to walk away from your trainer and your goal.

Tailoring to Your Personal Needs

From the first day you meet with your personal trainer, he’s working to help you realize your fitness goals. The first meeting should include a full assessment, including your present weight, body fat index, and what you’re working towards – whether it’s losing weight or preparing for a marathon. This is also the time to let the trainer know if you have any problems such as joint or muscle injuries, are suffering from diabetes or are recovering from a heart attack. Using all of this information, the trainer will create an exercise program that is tailor fitted to your needs to help you reach your goals, and not the other way around. There is no better time than the present to hire West Chester Fitness Trainers to make your goals a reality!

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!

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!

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!

15 March 2010 0 Comments

What a Downington Personal Trainer Can Do for You

If you’re considering working with a Downington personal trainer to help you meet your fitness and health goals, you may be unaware of some of the benefits that working with a personal trainer can provide. Of course, a good personal trainer will assess your current level of fitness and design a fitness program that will help you reach your goals, but what do they do beyond that? In this article, we’ll talk about a few things that make a good Downington personal trainer great – motivation, keeping the program new and interesting, safety and advice.


Once you’ve started your fitness program, keeping you motivated is an important part of the personal trainer’s job. Anyone can go on daily walks to maintain their current fitness level, but a personal trainer wants to help improve your fitness level, and he’s going to push you to work harder than you might on your own. But while he’s pushing you, he’s encouraging you at the same time. Now, how he encourages you will depend on the relationship that you and your trainer have created. Not every personal trainer is a drill sergeant, and not every personal trainer will clap her hands and cheer, but you and your Downington personal trainer will have to find the right balance to keep you motivated to return for the next session.

Keeping the Program Fresh

Not only is working out on your own less interesting than working out with someone that is motivating you to continue, but it’s easy to get trapped in doing the same fitness routine over and over again, resulting in your getting completely bored with the whole thing. At least going through the same old routine with your personal trainer will help keep you motivated. But what makes a good personal trainer a great Downington personal trainer is when he uses his experience and imagination to keep the program fresh and new. Depending on what your needs are, he may vary between strength and aerobic training, or incorporate innovative techniques to keep you interested, or even think outside of the box and include fun obstacle courses.


A great personal trainer isn’t just there to push you forward, but also to make sure you are working out in a safe way. Not only should he be teaching you the proper way to handle weights, stretch your body before a session or use fitness machines, he should be keeping an eye on you during the course of a training session to be sure that you continue working out in a safe way. A great personal trainer will also be on the watch for your progression throughout the session and prevent you from working too hard, because too much exercise can have a detrimental effect on your body as well.


Some personal trainers may see their jobs and starting and stopping in the thirty minutes or whatever amount of time you’ve agreed on for working out, but a Downington personal trainer will be willing to sit down and talk to you before or after a session to answer questions and give their advice. Perhaps you only see your trainer once a week or once a month and want to catch up on how you feel or what you’ve done since your last session with the trainer or maybe you have some questions about your diet. The time your Downington personal trainer takes to help you improve your total body fitness is really what makes him better than a good trainer, but a great trainer.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Downington personal trainer clients at Premier receive 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!

2 July 2009 0 Comments

Accountability in West Chester Boot Camps

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.

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.

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!

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

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.

SEO in Delaware

21 November 2008 0 Comments

Confessions of an (aging) Adrenaline Junky

I ride dirt bikes. Yeah, so do a lot of other people, so what. Well I guess it is not that big of a deal, but my story illustrates my point and the corresponding concepts around training.

So I started riding when I turned forty, eight, almost nine years ago. And I’ve grown to love it. The rush I got the first time I cleared a double (a type of jump) was intense (that was the first time I tried, I wasn’t so lucky the next time). Now we all know dirt biking is a young man’s sport, but I have no intention of giving it up. Nor do I intend to back off the intense (to me) level at which I ride. In fact, I plan to ride harder and longer than ever as I continue to gain the technical skills needed.

So let’s look at the learning curve. Learning, in many cases, comes with trial and error. Riding dirt is no different. When I make a mistake riding, often (and I mean often) I end up with a little “get off” (slang for crashing). Most of the time when I ride, I’ll experience one, if not two (or more) get offs (If I had a little more brains, I might find another hobby).

So, I’m almost fifty. I ride my dirt bike as hard as I can, and I crash regularly. What is my point? (And you thought I’d never get to it, about time!) For those of you still awake, my point is this. I train to ride. In the gym, I design my exercise regimen to support my ability to ride, and to ride hard (adrenaline…mmm.).

One of my clients, who is in his forties, is getting dropped from a helicopter to go skiing (my adrenal glands are salivating). Now I’ve never done that type of skiing, so I had him simulate the different types of moves he will be making down the mountain. We broke those down into components and together we created a program to enhance his ability to ski hard and to have the endurance he will need not to make mistakes from being tired. Out there a mistake could be bad, very bad. (Why does that make me want to do it?). Then we drill away incorporating fast twitch and slow twitch movements and flexibility movements. In addition, because his cardio-respiratory system will need to acclimate to a higher altitude, with less available oxygen, I have him perform some of the exercises breathing only through a straw (this needs to be done ONLY under supervision AND with medical clearance). By the time he gets to the slope, his only worry will be an avalanche. (Mmm….avalanche, I’m getting giddy).

Another client, Bill is 67. He regularly goes to the racetrack for track days. Bill’s top speed at the track is about 160 mph. Even more impressive is his speed in the turns. Estimated at 120mph, Bill regularly drags his knee through the turns (yum).

The number of professional athletes still competing into their forties (and fifties) continues to grow. I saw a report on Martina Navratilova a few years back. I was amazed at the intensity of her workouts. Being the macho weight lifter type I thought, “It’s only tennis after all.” Martina continued to compete professionally until just a few weeks before her fiftieth birthday. I personally adopted her training style (after a little humble pie).

The great NFL wide receiver, Jerry Rice is 45. Olympic swimmer and silver medalist Dara Torres is 41. NHL legend Gordie Howe played all eighty games of his final season at the tender age of 52. In 1997, at the age of 70, he played one game (on contract) with the Detroit Vipers. The list continues to grow. How long does Brett Favre (how do you pronounce that) have left? Arguably playing his best at the age of 39, you think he doesn’t train? And don’t forget Phillies own Jamie Moyer. Moyer, age 45, pitched (and won) the third game of the World Series against Tampa bay


My point is this, at a time in life when many people believe it is time to back off, I say, “No way!” And you should too. Whether hiking and climbing, white water rafting, tennis and golf, helicopter skiing or whatever, train to play better, harder and more often. Be in shape to do what you want to do, when you want to do it, at a level that makes you happy. That is what quality if life is all about.