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!


11 December 2010 0 Comments

Adding Variety to Your Cardio Routine With Personal Training in West Chester

cardio varietyWith personal training in West Chester you receive cutting-edge exercise routines with variety, and as they say, variety is the spice of life. Adding variety to your cardio routine not only helps you achieve a fuller workout but helps keep the routine from becoming boring. While some of us thrive on having consistency in our fitness programs, many of us are in danger of quitting because doing the same exercises over and over again quickly loses interest. In this article, we’ll take a look at why variety in your cardio routine can help you reach your goals, some easy ideas for incorporating variety in your fitness program, and how personal training in West Chester can help you to find the variety you need.

Why we need variety

There are several reasons why variety is important in our fitness routines. It’s important to remember that there are over 600 muscles in the body, so it’s highly unlikely that you’ll be using every one of them in one single cardio exercise. With personal training in West Chester the main purpose of cardio training is to raise the heart rate and improve energy and stamina, but cardio can also work on different muscles groups at the same time.

Another reason variety is so important is that it can help you push through the inevitable fitness plateau that you’ll run into from time to time on the way to reaching your goal. The body reaches a plateau when it is working at its optimal capacity at any given exercise. This happens most often when the same exercises are repeated over and over again. Changing up the routine with personal training in West Chester can help push through a plateau and even avoid reaching one altogether.

Daily, weekly, monthly

If you like rapid change and need variety to keep you motivated, you can vary your cardio exercises in the same thirty minute session by changing the exercise every ten minutes. Others prefer to concentrate on one exercise per session, but may do a different exercise every day. There are also those that like the consistency of following the same routine but realize that changing the exercises is beneficial in the long run, so will change every four to six weeks.

Change as you feel comfortable, but remember that part of working towards your fitness goal is pushing your body out of its comfort zone, so it’s not a bad idea to at least try an exercise you previously would have avoided it. You may find that you need assistance, and that’s where personal training in West Chester can help!

Getting help

If you feel like you’ve done every kind of exercise you can think of and are at a loss for what to do next or just need some advice on the best ways to vary your cardio routine, you may find that personal training in West Chester is the best way to go. A personal trainer can design a routine that helps you reach your goals as well as keeps you interested with cutting edge exercises. After all, personal training in West Chester is the best way to spice up your fitness routine is to make sure it has plenty of variety.

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 an individual personal trainer 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!

22 November 2010 0 Comments

Simple Steps To Prevent Knee Injury In A Health Club

knee injuryKnee injury is a common complaint amongst Health Club in West Chester-goers. Knee injury in the gym for many people is largely avoidable with a little education. Even for those who have already suffered a knee injury, a dose of exercise education can help manage an existing condition and prevent further injury.

Why Knee Injuries Happen

In a majority of cases, knee injury is entirely avoidable in the Health Club in West Chester.

Many times knees are injured only because people do not know the right way to use gym equipment. Safe equipment use relies on knowing:

  • The correct positioning and form
  • The degree to which the equipment can safely be used given an individual’s fitness level (how hard, how fast, how intense, how strong you can go)
  • The movements the equipment was designed for
  • The muscle groups the equipment was designed to work
  • How the equipment can be used for multiple exercises (again, with knowledge of form and intensity)

Likewise, exercises that are not dependent upon equipment result in knee injury for much the same reason. This can apply to strength training, free weights, flexibility, yoga, Pilates, and aerobic movements. Safe exercising at the Health Club in West Chester without equipment relies on knowing:

  • Correct positioning of various muscles and body parts
  • The degree of intensity that is safe given an individual’s fitness level
  • The right movement
  • How to modify an exercise to increase results
  • The right combination of exercises to safely achieve desired results (so that no one body part is being injured because of use and overload)

Given that these are the main reasons people suffer knee injuries in the gym, the answer for prevention, and even management post-injury, is education.

Getting Educated To Prevent Knee Injury While Working Out

The only way to really be safe and prevent knee strain (or any other type of injury in the gym) is to get educated by someone who knows. In the Health Club in West Chester, that person is a personal trainer. A personal trainer will help you prevent injury by:

  • Training you on each piece of equipment
  • Teaching you the uses for different equipment
  • Teaching you proper form and body positioning and working with you until you achieve it with ease
  • Starting you at a safe level of intensity and increasing workout intensity as safe and necessary
  • Modifying exercises given existing knee injury and other conditions
  • Evaluating the safety of a movement/exercise/intensity and making accommodations and modifications when appropriate

The key to knee injury prevention in the Health Club in West Chester is education. Find a qualified professional who can help you learn about how to exercise safely and how to make the best and safest use of your workout time so that you can continue to see results and achieve your goals.

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 an individual personal trainer 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 Fitness Consult now!