If you're interested in starting a regular exercise program or upping the ante on your current fitness regime, hiring a personal trainer is a great way to accomplish your goals. Personal trainers typically work one-on-one with clients toward an individualized fitness goal. Personal trainers motivate their clients and apply their fitness and nutrition knowledge to help you reach your health and fitness goals.



Personal trainers are typically employed by gyms and health clubs, either floating around the gym to answer questions or teaching fitness classes. Most commonly, however, personal trainers have a regular client base who workout on scheduled days and times of the week at the gym where the trainer is employed. During these sessions, the trainer motivates their client while they work out, correcting techniques when needed and generally overseeing the exercise time. The trainer often also provides tips for clients to improve their lifestyles outside of the gym, most commonly advising on proper nutrition. A good trainer will closely monitor clients' progress to determine what's working and what's not to keep the exercise fresh and the results productive.

If you're ready to hire a trainer, first do some research to make sure you choose the one that's just right for you and your fitness goals. If you have a friend who's had some recent success with a trainer, ask for a referral. Otherwise, call your local gym or check the yellow pages.  Only you know the personal training style that will work best for you. Ask yourself some questions and be honest with your answers. Do you seek "tough love" to motivate you to run faster? Or are you seeking a trainer who will simply motivate you to show up for every session?

If you're already the member of a gym, observe the facility's personal trainers as they interact with their clients. Do they seem closely involved with their clients?  Do they seem to be good listeners? Do they motivate in a positive way, or are they more like drill sergeants? If the trainer directs their client to jog for 15 minutes and then walks away for those 15 minutes, this isn't a good sign. If the trainer walks on a treadmill beside the client, talking and encouraging, they're probably someone you should consider. Remember that you're paying for a service, so make sure it's the kind of service you'll be satisfied with. Ask yourself if spending three hours (or however many sessions) a week with this person is agreeable to you?

If your gym assigns you a trainer, make sure you express certain preferences ahead of time. If you're a female and would prefer a female trainer, for example, let the manager know before you're assigned a trainer. It's also helpful to express any specific goals you may have beforehand. For example, if your goal is to train for a marathon or get in shape for a wedding gown, ideally you'll be matched with a trainer with experience in these areas.

Personal trainers supply accountability and motivation to reach your specific health and fitness goals. Whether your goal is to lose weight, build muscle, lower your cholesterol, or get biceps just like Madonna's, a good personal trainer can be an invaluable resource for guiding and motivating you every step of the way.
The push up is a fitness classic aimed at strengthening the upper body--particularly the chest, shoulders, triceps, and abs, using nothing but the weight of your body as resistance. But even this well-known exercise is often avoided due to its difficulty and, if attempted, is often done with improper form. Here's how to fine tune your push up technique... you'll be on your way to a toned and strong upper body and abs in no time!

1. Start by getting on the floor and placing your hands palm-down, a little more than shoulder's width apart.

2. Next, stretch your legs out and place your toes on the floor. If you're a beginner, modify the push up by placing your knees on the floor instead. The goal is to create a perfect diagonal with your body, from your shoulders to your knees or feet.

3. Keep the glutes and abdominal muscles engaged to support your body weight, suspending yourself above the floor. Now you're ready to do your first push up.

4. Careful to keep your torso stable, bend and straighten your elbows, lowering and lifting your body.

Pay careful attention to your form by doing push ups. Quality is more important than quality. Once you have perfected the traditional push up, there are various modifications, such as lifting 1 arm to the side of your body or extend 1 leg while the other 3 limbs participate in the push up.
Study after study has shown that regular physical activity -- even at moderate levels -- enhances physical and mental conditioning, while reducing the risk of heart disease, cancer, high blood pressure and obesity. But unfortunately, many Americans still choose a sedentary lifestyle. Here are some tips to encourage you to get off the couch and into the gym:
  • Find something you enjoy. Keep experimenting until you find an activity that moves you, both mentally and physically. If you don't like what you're doing, you won't be motivated to keep it up. If you're not sure what you like, explore: Take a dance class, hike in some nearby mountains, or try a spinning class.
  • Set goals. Write down your goals, reviewing them often. But be realistic. If you've started out walking for 10 minutes, don't aim to run a marathon in three months. Set goals that are specific, measurable, and time bound to encourage action.
  • Exercise in the morning. Statistics show that people are more likely to stick with a fitness program if they exercise first thing in the morning. Exercising at the beginning of the day provides a jumpstart to your morning, and you don't have to worry about something coming up later in the day to sidetrack your evening workout plans.
  • Schedule your workouts. Make exercise as high priority as a doctor's appointment or a business lunch. Sit down with a calendar and your planner a week or more in advance and schedule your exercise sessions around your other obligations. As you would if you had to cancel a meeting or appointment, reschedule your exercise sessions. You and your health are worth it!
  • Reward yourself. Reward yourself as you complete smaller goals to motivate you to stay on track toward larger goals. When you can complete a 30-minute walk on the treadmill or do 10 push-ups, for example, reward yourself with a new CD or T-shirt. When you've stayed with the program for 12 weeks, get a new pair of sneakers.
  • Abandon the all-or-nothing approach. Don't have an hour to exercise? Try 30 minutes. It's better than nothing, and your body will still reap the rewards of a shorter workout.
If you "fall off the wagon" of good workout habits, don't beat yourself up about it. Simply get back to your routine without further procrastination. Remember: it's about progress over time, not perfection!

 
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September Updates
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Fifty-five percent of American adults didn't move enough in 2001 to meet the minimum recommendation of 30 minutes of moderate physical activity on most days of the week, and just 45% of Americans regularly engage in vigorous exercise.
Hire a personal trainer to encourage regular exercise. Today an estimated 91% of health clubs offer personal training, and some 6.3 million Americans are signing up for sessions, according to the International Health, Racquet and Sportsclub Association.


Should you eat before you run?


When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping. Running on an empty stomach may cause you to run out of energy. You best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
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