17 August 2010 0 Comments

Exercise Is A Top Diabetes Management Tool, According To Personal Trainers In Downington

Personal trainers in Downington know that exercise and good nutrition can do a lot to prevent or delay diabetes onset, but that they are also key factors in controlling diabetes, preventing serious complications, and in living well with diabetes. Typically, a fitness personal trainer will recommend some form of exercise for all diabetics, but care must be taken to develop a safe plan given your specific situation.

Many Benefits Of Fitness For Diabetics

A 2005 study showed that people who had diabetes and who walked daily were healthier after two years. Their medical expenses were lower as well, indicating their overall health was better. In contrast, people with diabetes who did not exercise experienced a decline in health and increased health care costs.

Physical fitness is important to diabetes as a means of controlling blood sugar; it is also a highly effective means of maintaining heart health—a top threat to people with diabetes. Personal trainers in Downington have seen that diabetics who exercise benefit from:

  • Improved circulation—preventing lesions and tissue damage throughout the body
  • Prevention of heart problems
  • Increased blood flow to the heart
  • Decreased cholesterol (of ‘bad’ cholesterol levels)
  • Increased levels of good cholesterols
  • Decreased nerve damage
  • Weight loss
  • Lower risk of stroke
  • Decrease in blood pressure

People with diabetes who exercise enjoy many of the same benefits of people exercising without diabetes—and more. For people with diabetes, though, exercise takes on an even greater importance as the extra boost is necessary to keep the heart, lungs, and body functioning at optimal capacity.

Exercise Considerations For People With Diabetes

Exercising with diabetes is similar to exercising without, but there are special considerations that need to be accounted for. Since exercise causes dramatic changes to blood glucose, it is important to talk to your doctor about how to manage blood sugar before, during, and after exercise.

It is also important to know what types of exercise are beneficial and will improve your condition and what types of exercise are safe given your specific symptoms/condition. For this it is important to ask personal trainers in Downington for advice.

For example,

  • Aerobic exercise and sports are recommended, but care must be taken to monitor effects on blood glucose
  • Strength training helps build muscle and improves metabolism, but when complications arise strength training may need to be modified or suspended
  • Patients who have lived an inactive lifestyle need to gradually break into exercise and increase intensities as fitness improves
  • Blood glucose levels dictate the safety of exercise—it is generally recommended that diabetics not exercise with blood glucose below 100mg/dL or above 300mg/dL

In addition, personal trainers in Downington require that all diabetics stay well hydrated during exercise (because dehydration impacts blood sugar) and should always check for injuries (particularly of feet) following exercise.

Getting Help To Exercise Safely

Developing a plan for safe and effective fitness can be daunting if you have diabetes. The help of qualified professionals—including the advice of your doctor and the knowledge of personal trainers in Downington—can help immensely. Your doctor will work with you to make sure that you are exercising in a way that is beneficial and safe, and a personal trainer will build upon your doctor’s recommendations to develop a fitness plan that is right for you.

As a diabetic, exercise is one of the best ways to remain healthy at your optimal level throughout life. Get the professional advice and assistance you need and commit to regular exercise so that you can live well for many years, despite your disease. Personal trainers in Downington can help you learn about how this is possible.

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

7 January 2010 0 Comments

Diet Help: 5 Tips to Prevent Diet Slip-Ups for West Chester Weight Loss

Dieting is no easy task. Taking the first step towards West Chester weight loss by making the decision to diet and improve nutrition is commendable and will do much to improve your health and well-being. Still, dieting is just plain hard to do. To help you along, we’ve compiled five of the top tips for avoiding dieting slip-ups as you make your way toward better eating habits.

5 Tips For Preventing Diet Missteps

To increase the odds that you will stick to your diet this time around, achieve your West Chester weight loss and nutrition goals, and build up eating habits that will last for overall weight control and health, put these five tips into action.

  1. Work Out. Exercise holds a number of advantages for those seeking West Chester weight loss: it helps you control your appetite, it gives you something better to be doing, it places focus on your health and fitness, and it helps you see faster results of dieting efforts. What’s more, working out places increased demands on your energy, so if you can commit to a workout you enjoy, you can commit to fueling that activity by providing the right diet needed for working out.
  2. Work With A Personal Trainer. A personal trainer is really more like a personal advocate. It is the job of the personal trainer to see you reach (and move beyond) your fitness goals by helping you move towards West Chester weight loss. Trainers accomplish this by teaching you about good nutrition, supporting you and motivating you, and reminding you of your own wants and needs when you’ve forgotten.
  3. Write It Down. What you eat, that is. Keep a journal of what you eat each day so that you don’t miss a beat. Revise your list at the end of the day and see where you succeeded and where you need to improve. It is helpful to share your journal with your personal trainer and nutritionist—many of us think we are eating well when we are not, and an experienced nutrition expert can help you find the hidden foods and ingredients that might be spelling diet disaster for you despite your best efforts.
  4. Get Educated. As we’ve said, many of us think we are eating well when we are not. Our understanding of food and nutrition is increasing. Manufacturers are also getting better at hiding bad foods under good labels. Read and seek professional advice about West Chester weight loss to learn more about what really is and really isn’t good for your diet.
  5. Maintain Balance. In dieting, balance is key—balance portions, balance foods, and balance timing. Eat a well-balanced meal (which you’re going to learn about!) and eat as often as you should so that you are never starving and binging to catch up.

To Err Is Human

Follow these tips and you will be well on your way to West Chester weight loss. As always, remember that it is human to err, and so a diet slip-up is not an excuse to give up. Seek the support of your friends and family, nutritionist if you have one, and personal trainer. With these people on your side and this plan for preventing dieting difficulties, you’ll soon be reaping the rewards of your new and improved dieting efforts!

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!

17 September 2009 0 Comments

Comprehensive Weight Loss Program Guaranteed at West Chester Personal Trainers

It is now easier to lose weight then ever before at West Chester Personal Trainers and Premier Personal Training in West Chester. West Chester Personal Trainers and Premier Personal Training now offers a new  comprehensive weight loss program that is 100% guaranteed.

Making it easy for customers of West Chester Personal Trainers to lose weight has created a long list of successful weight loss stories; Kim 85 lb, Andy 37lb, Cherly 26 lb, Jen S 50lb, Jamie M 56lb, Derek 28 lb, Kia 25lb, Jamie L 24 lb, Chris B 32 lb, Collen M 25 lb, Kim P 14 lb are just a few.

By customizing the individual program with a favorites food list, West Chester Personal Trainers and Premier Personal Training has created a unique and highly successful way for anyone to lose weight, safely and easily. At West Chester Personal Trainers, we know the significant negative impact being over weight will have on your physical health and emotional health. That is why we  are proud to offer our exclusive West Chester based, safe and effective weight loss program. And we back it up with a 100% money back guarantee. Call West Chester Personal Trainers and Premier Personal Training for your FREE consultation and get started on your customized weight loss program today. Conveniently located in downtown West Chester, Pa. Call today- 610-429-9002.

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.