So you’re having a bad day. The alarm didn’t go off and you’re running late. So late, in fact, you can’t possibly make it to the gym before you head out the door to work. In situations like this, your fitness personal trainer would ask you to make a choice – do a quick workout at home or skip the exercise altogether. Which do you think he’d prefer?

Before you balk, remember that even a few minutes of exercise is better than none. Next, remember that you do not need to have a home gym full of equipment to get in some cardio or strength training. Here are a few things you can do at home, with no equipment, when you are pressed for time.

Jogging

Yes, you can jog in your house. Jog in place, or around your living room, while you are watching the news in the morning. Make sure you remember to put on your shoes as many people find jogging in bare feet to be uncomfortable and stressful to the joints.

Aerobic Programs

If you have cable television, check your provider’s listings for fitness programs. Many of today’s cable providers have fitness stations that run aerobic programs all day long. Depending on the type of service you have, you’ll either be stuck with whatever program is on when you start working out or you may get to choose a favorite.

Jumping Jacks

That’s right – we want you to get up and do some jumping jacks. They’ll get you moving, wake you up, and raise your heart rate. Do them as a warmup or as part of your home fitness routine.

Pushups

No arguments. Do some pushups. If you don’t have the upper body strength to do a traditional pushup, make a modification by working from your knees or by doing standing pushups against a wall. As the muscles in your arms and chest become stronger, so will your ability to do different forms of this exercise.

These are just a few examples of the things you can do when you’re stuck at home without a fitness personal trainer to help you out. Make sure you talk to your trainer while you are in the gym to get some suggestions for exercises that are catered to your specific needs!

With 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!

A personal trainer in Exton knows that your genes have a lot to say about your body and its response to fitness efforts. Given the personal impact genetics has on individual fitness, structure, body type, and response to exercise and nutrition, no two fitness plans will produce the same result.

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 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 Consult now!

Fitness—What Your Genes Have To Do With It

Genetics determine everything about you, including how you will respond to food and exercise. This may help explain why, despite your best efforts, every exercise regimen you have tried has not produced the desired result for you. A personal trainer in Exton understand that genetics play a significant role in your health and fitness will help you find out what will and will not work for you to reach the specific fitness objectives you are after.

A personal trainer in Exton knows that your genes determine what the structure of your body will be, how naturally strong you can potentially become, how fast and flexible you’ll be; they also dictate what shape your body will be, as well as things like how your body will respond to certain types of exercise and overall athletic/exercise performance (which explains why there are people who are natural athletes and those who are not). Research has shown that some people are simply more genetically prone to be fit. Even at a mitochondrial level, they are able to better process oxygen and energy and translate that into power for the body.

So what does this mean for you personally? Are you destined to be unfit? Not at all. A personal trainer in Exton can help!

Environment Trumps Genetics In Health And Fitness

While researchers have shown that weight control and fitness may be easier for some people to achieve, it has also shown that the real factor is environment and lifestyle. While not every person can be an Olympic athlete, every person can be fit and healthy. The growing incidence of obesity across the nation is not attributable to genetic change—it is directly the result of lifestyle.

While it is helpful to understand a bit about genetic limitation, genetics are no excuse for poor health and fitness. Understanding your body type, how you respond to certain exercises, and what your physical abilities are is important to structuring an effective and safe exercise plan. By learning about your genetic predisposition, you can work with a personal trainer in Exton to:

• Develop an exercise plan that is safe for you
• Develop a plan that targets difficult areas of the body and maximizes others
• Set realistic fitness and weight loss goals that you can achieve
• Develop a realistic body image
• Prepare you for the work involved in reaching desired results
• Diversify your fitness routine to achieve desired results

Just as no two bodies are the same genetically, the most effective fitness routines will not be the same (although they may be similar) for two given people. Working with a personal trainer in Exton and developing the best fitness program that will respond to your genetic predisposition takes a bit of time and a lot of understanding of the function of exercises so that the right type and quantity of each is incorporated into a balanced, effective fitness plan for your genes.

You can’t find a more cliché quote than that, yet it is remarkably powerful and true. It is especially powerful when it comes to fitness and weight loss. Why is that?

It is because the path to being lean and healthy is a long and grueling one. We all know this but why do so many quit before they achieve their ultimate goal? One word:
Excuses

We all have them but what separates those who are fit and those who are not are the amount of excuses employed. Excuses are the easy way out and they are debilitating. “I had a long day at work”, “I am having marital and family problems”, “I am under the weather”, and “It costs too much money”. Those are some of the many popular excuses we hear. Granted, life happens as they say. Sometimes things are out of our control but our health and well-being are well within our grasp. We have a client that is leaving us in a week. She lost nearly 90 pounds since starting about 15 months ago! The one thing that was certain about her is that we never heard her make an excuse for either missing a workout, not working out hard, and especially regarding her diet. Her stresses in life were never used as an excuse and that goes for anyone who is in great shape. I can speak for her by saying she is the happiest she has ever felt in her life and it all started with that first step!

We are proud to train a lot of successful individuals here at Premier. How did all these people become successful in life? I’m almost certain they didn’t make excuses along the way and they also didn’t become successful over night. To most it took many years of hard work and perseverance. Fitness works the same way. It is not an overnight success. It takes time, hard work, and a refusal to quit!

So bag the excuses and fast aspirations and take that first step on a thousand mile journey. Make every step count and make every mile the hardest one, each and every time. You do that and I guarantee you will achieve your goals and be healthy and happy.
Get It Done!

One final note: Always ask your trainer(s) for advice and guidance. That’s what we are here for. You can never ever ask too many questions. There are also no dumb questions. The dumbest question is the one not asked. Tap into our brains!

Andrew Clauser is a graduate of West Chester University and holds a bachelors degree in Kinesiology with a focus in Exercise Science. His main areas of interest involve exercise psychology and nutrition science. Andrew has been a professional fitness coach since 2006

If you’ve made the commitment to improve your health or fitness level, West Chester Health Clubs is just what you’re looking for! If your goals are to lose weight, you may think that strength training isn’t for you – after all, you want to get lean, not bulk up! On the other side of the coin, weight lifters may consider aerobic training a waste of time. The truth is, both of these disciplines are important and will help you reach your goals, no matter what they are. In this article, we’ll show you why you should incorporate both aerobics and strength training at West Chester Health Clubs.

Why aerobics is good for you

Weight lifters should take heart – aerobics doesn’t necessarily mean donning spandex and jumping around to electronic music. Aerobic exercise, or cardio exercise, is any exercise that raises your heart rate. There are dozens of benefits of adding an aerobic work out to your fitness regime. It makes your heart stronger, increases your lung capacity, burns fat and helps raise the metabolism. Even if your goals don’t include losing fat, aerobics can be beneficial, as it can help increase your energy, giving you the strength to increase the number of weight lifting reps or keep up with the ball on the tennis court.

A good aerobic work out is one in which the body reaches its target heart rate and sustains it anywhere from ten to twenty minutes at a time. When it comes to aerobic exercise, the possibilities are endless; exercises could include running, cycling, swimming, even walking, not to mention the dozens of cardio machines available at West Chester Health Clubs.

Why strength training is good for you

Those that are trying to lose weight may dismiss strength training as unnecessary, but the truth is that is can be very beneficial. Just as aerobic exercise helps raise the metabolism, strength training can help sustain it. This is because the more muscle mass you have, the more calories you’ll burn over the course of a day. But that doesn’t mean you’ll have to bulk up muscle mass in order to reap the benefits – even those with lean muscles can profit.

In addition to helping the body burn calories more efficiently, benefits of strength training include protecting the joints and even preventing the risk of osteoporosis, as strength training helps build healthy bones as well as muscles. There is a wide variety of strength training techniques, including machines that can be found at West Chester Health Clubs that are great for beginners, as well as free weights, which can also aid in balance and coordination.

Both aerobics and strength training can help you reach your goal

It is widely accepted today by both researchers and fitness professionals that a fitness routine that incorporates both aerobics and strength training is the best way to reach your fitness goals. Each of these disciplines compliments the other and will help, no matter what your fitness goals are, from losing weight to becoming a better, faster, or stronger athlete, so try to include three sessions of aerobics per week and two sessions of strength training at West Chester Health Clubs, and you’ll see the difference in no time!

If you have questions or need an extra push, contact a personal trainer at West Chester Health Clubs. A personal trainer will be able to motivate you to challenge yourself and they’ll ensure you reach your fitness 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 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!

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.

Motivation

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.

Safety

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.

Advice

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!

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

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.

Women’s  Only

Boot Camps

Six Week Transformation

GET RESULTS NOW…

-        WITH HIGH PACED UNIQUE TRAINING FROM NATIONALLY CERTIFIED FITNESS PROFESSIONALS

-         2 WEEKLY SESSIONS INCLUDE; RESISTANCE/AGILITY TRAINING

-         ELEVATE HEART RATE AND STRENGTHEN THE TOTAL BODY.

-        BE LEAN and TONED

STARTING SOON

DON’T WAIT…GET RESULTS…SIGN UP

BOOT CAMP

Limited space-sign up NOW

Premier Personal Training

142 E. GAY STREET WEST CHESTER (610) 429 9002