Personal Training

Antonio LeMaire


Most diet and weight loss programs have a depressingly high failure rate, with people either never reaching their weight goals or reaching them and regaining all the weight they lost (and sometimes more) in about one year.

Getting the weight off fast is so desirable that many of us are willing to sacrifice health and ignore common sense in the hope that some new weight loss program or scheme will work. This pipe dream can unfortunately outweigh the negative consequences. So let’s examine the downside of dieting.

What Is An Unhealthy Weight Loss Program?

* Any weight loss program that is not nutritionally sound;

* One that works against what the body naturally needs like vitamins, minerals, and a minimum number of calories a day;

* One that requires you to go without eating (for example, fasting or meal replacement drinks);

* One that puts your body into an unnatural state, such as starvation or ketosis.

Your body can only lose a few pounds a week on a consistent basis. If you lose more than that initially, it’s likely just water loss. So any weight loss program that promises you will lose five pounds a week, or 25 pounds in 3 weeks, is guaranteeing you will be losing water and muscle mass not fat.

Almost every popular weight loss program out there falls into one of the following diet categories: low calorie diets, meal replacement drinks, packaged foods, unbalanced nutrients, and ketosis diets. Let’s see how they stack up.

LOW CALORIE DIETS

Whenever you drastically reduce your calories, the body enters an unnatural state and its defenses kick in. So when calories drop below, say, 1000 calories a day, your metabolism will shut down in an effort to conserve energy. And weight loss with a sluggish metabolism is very difficult.

Your body will start using muscle tissue to provide energy, which again leads to a decrease in the metabolism. Taken to an extreme, the body will break down its vital parts (such as the heart muscle) trying to meet its energy needs.

In addition to these drawbacks, trying to maintain the weight loss over time is nearly impossible because your body is now used to making do with very few calories. Going back to “normal” eating causes the weight to pile back on.

For this reason, low cal weight loss programs rarely work over the long haul.

MEAL REPLACEMENT DRINKS

One of the most unnatural things for your body is to go without solid food, which is what meal replacement plans ask it to do. Some people think that dieting will be easier if they aren’t confronted with daily food choices and the pounds will just fall off. This may be true while they are on the liquid diet. But what about afterwards?

Where will the good eating habits come from after you’ve lost the weight? This is something that takes time, practice and knowledge. Dieters need to establish a healthy attitude towards a life-long eating plan. And no “fad” weight loss program or liquid lunch can help you with that.

Getting hooked on meal replacements can become a destructive way to view food. It often leads dieters to fear food or binge to “feed” their cravings after a long period of deprivation. And that’s just the psychological side of the equation.

The lack of fiber in such weight loss programs can be a threat to good physical health. And when the body is denied enough solid food, the intestines go into overdrive absorbing calories and nutrients. This helps you during the diet period, but later it makes it much easier to regain the weight.

Another yo-yo weight loss program that hurts you in the end.

UNBALANCED NUTRIENT PLAN

Be cautious about any weight loss program that has strict rules about good foods and bad foods. Sure, high fat and high sugar foods might be considered bad for the waistline, but moderation not abstinence is key to success.

Why? Because eating the same foods every day (say, grapefruit or high protein meals) is going to result in two things: nutritional imbalance and boredom.

All foods are made up of the same nutrients in different amounts: fat, carbohydrates, and protein. It is the right proportion of these nutrients that will bring about weight loss - not the avoidance of “bad” foods and the consumption of only “good” or magical foods.

In the world of dieting, no one food or nutrient group is magical. Variety and moderation are the keys to a healthy diet and a successful weight loss program.

PACKAGED FOODS

To stay at your ideal body weight, you have to learn how to make proper food choices. By following a packaged food weight loss program you are postponing the inevitable, and spending plenty of $$$ in the process.

Another problem with this kind of weight loss program is that the foods provided are not always healthy. Read the package label and you will see chemicals, preservatives, sodium, sugar and saturated fats. And when all you can eat is packaged food, how do you plan meals with other people? Going out to restaurants and parties and enjoying family meals becomes a big hassle.

Your weight loss program then becomes a burden, not only to you, but to those around you.

KETOSIS DIETS

Ketosis has been defined as:

“An abnormal condition marked by excessive production of ketone bodies. Often caused by high-protein, low-carbohydrate diets such as the Atkins diet.”

Atkins and certain other weight loss programs are based on the principle of restricting carbohydrates to the point that the body enters into ketosis. On the surface, a ketogenic diet seems to work for two reasons: First, you’ll lose large amounts of weight, which is very pleasing to the dieter. Secondly, you don’t experience hunger.

But there are serious drawbacks. Your weight goes down due to water loss (which occurs when you restrict carbohydrates) and a loss of lean muscle tissue. This is NOT true, lasting weight loss.

The loss of appetite comes from having ketones building up in the body, which can harm your health. Side effects of a ketosis weight loss program can include fatigue, kidney stones, gout, and muscle loss. The longer you follow such a diet, the greater the risk to your health.

Clearly not a wise choice of weight loss program, not for the short term or the long.

WEIGHT LOSS PROGRAM QUESTIONNAIRE

There are always new weight loss programs coming onto the market and going in and out of style. To evaluate if a weight loss program is healthy and sensible for you, ask yourself the following questions:

* Is the plan nutritionally sound?

* Will it help improve my weight, metabolism, cholesterol level, blood pressure, energy level, and general health?

* Will I be eating real food and not have to buy special formulas, drinks, etc?

* Will I be eating a wide variety of foods rather than just a few “diet” foods?

* Am I allowed to have some treats and eat my favorite foods?

* Can I eat out in restaurants, have a glass of wine with dinner, or some dessert?

* Can I follow this weight loss program without it interfering with my lifestyle?

* Can I lose weight without feeling hungry?

* Will l develop eating habits for life-long weight control with this weight loss program?

* Is this the last diet I will ever need to finally reach and maintain my ideal weight?

Igor S


Physical therapy exercises play a crucial role in helping patients recover from the pain caused by injuries and diseases. Therapeutic exercises are beneficial for people belonging to any age group who have back, spine, neck, leg or even neuromuscular problems. This exercise is useful for children having painful brain injuries, delayed growth and muscle related problems. Physical therapy exercises play a vital role in rehabilitation programs aimed at restoring the normal functions of injured or diseased people. Reputable pain management clinics have physical therapy experts for guiding patients to perform exercises as part of the treatment. Physical therapy exercises include strengthening exercise, stretching exercise, balance exercise, and endurance exercise. There are exercises which are to be performed during pregnancy, and exercises for regaining strength after undergoing an operation.

Balance exercises are meant for people suffering from loss of balance. Ankle sprain, stroke, other occurrences and injuries can cause loss of balance. There are simple exercises to improve balance skills. Single leg stance is an effective balance exercise.

Strengthening exercises help to improve muscle strength which is good for recovery from injuries and diseases. Stretching exercises are always good to prevent injuries. There are different physical therapy exercises for disorders caused by injuries. Back disorders, shoulder disorders, elbow disorders, wrist and hand disorders, hip disorders, knee disorders, and ankle and foot disorders are some of the common disorders. Many people suffer from severe pain due to these disorders. 

Exercises that strengthen and stretch the muscles of the back, thighs, and stomach can reduce back pain. Wall slide exercise is ideal for back disorders. Pendulum exercises are performed for recovery from shoulder disorders. There are gluteal exercises for hip disorders. For ankle and foot disorders there are step by step exercises which include weight bearing exercises as well as non-weight bearing exercises.

There are aquatic therapy exercises that are performed in the water. Aquatic therapy helps in strengthening muscles and in healing injuries. Patients suffering from severe pain can utilize the service of pain management clinics for recovery from pain through effective physical therapy exercise under the guidance of expert physical therapists.

Libby B


I have a co worker who has generously offered to give me personal training. She herself isn’t a licensed personal trainer but she knows a lot about it. What would be the appropriate amount to pay her?

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Greg Merriman


National Qualification in Aqua Fitness

In our constant endeavour to improve and expand on the opportunities available to our graduates, and other qualified fitness instructors, NCEHS have developed this two day certification programme to meet demand from the health fitness industry for qualified and competent aqua fitness instructors. Aqua Fitness classes are rapidly becoming a part of the standard class offering being made to clients of fitness facilities with pools.

The science of exercise and sports nutrition is a rapidly expanding field with new career opportunities and exciting career pathways for Exercise and Fitness instructors and Personal Trainers.

The aim of this programme is for fitness instructors to develop a critical understanding of Aqua Fitness Training and to enable them to obtain the high standards required to teach Aqua Fitness safely and effectively to the general public following the National Standards & Guidelines as set down by NCEHS.

National Qualification in Pre and Post Natal Exercises

The National Qualification in Pre & Post Natal Exercise has been offered since 1996 and has been established to offer Pre & Post Natal clients safe, appropriate and effective exercise, more energy during pregnancy, reduced stress and anxiety, quicker recovery from birth, fewer complications in pregnancy, shorter labour time and increased self esteem.

The National Qualification in Pre and Post Natal Exercise has been approved by the NCEHS Educational Committee and is designed to assist fitness professionals who would like to work with pre and post natal clients. Opportunities exist for professional practitioners to establish and develop pre and post natal programmes within existing health club timetables.

The aim of this programme is for fitness instructors & personal trainers to develop the advanced skills and knowledge specific to pre and post natal exercise prescription.

National Qualification in Exercise and the Older Adult

In our constant endeavour to improve and expand on the opportunities available to our graduates, and other qualified fitness instructors, NCEHS have developed this one day certification programme to meet demand from the health fitness industry for qualified and competent fitness instructors who can specialise in the specific exercise requirements of the older adult.

The aim of the module is to provide the health fitness instructor with skills that will assist them to help older adults maintain and/or develop functional fitness and age “successfully”. In order to achieve this goal current program design protocols must be altered to better address the needs of the older adult. Suggestions and recommendations for exercise programs that can improve the older adults’ ability to efficiently accomplish activities of daily living are explored.

The National Qualification in Exercise and the Older Adult is a post-graduate Advanced Certification Programme (ACP) and has been established to meet the growing demand for this rapidly expanding area of our industry. The growth experienced in this area in recent years has been enormous and has led to a big demand for qualified instructors in fitness facilities around the country to meet the public appetite for such programmes.

National Qualification in Spin Cycling

The science of exercise and sports nutrition is a rapidly expanding field with new career opportunities and exciting career pathways for Exercise and Fitness instructors and Personal Trainers. They offer Ireland’s National Qualification in Spin Cycling which can be obtained by completing our one day Advanced Certification Programme.

The National Qualification in Spin Cycling is the only professional qualification offered for Spin Cycling in Ireland. NCEHS started offering this qualification in 1997 and Spin Cycling has become one of the most popular and successful fitness class to hit the exercise industry in years with almost every health club and fitness centre in Ireland now offering Spin Cycling classes to their clients. These classes have proved extremely popular.

The aim of this programme is for fitness instructors and personal trainers to develop a critical understanding of Spin Cycling and to enable them to teach what has become one of the most popular forms of exercise in gymnasiums and health clubs around the world.

National Qualification in Stability Ball Training

The Stability Ball has emerged in recent years as one of the fitness industry’s most versatile and widely used pieces of equipment. Bridging the gap between health and fitness, the Stability Ball offers cardio respiratory, muscle strength, muscle endurance, flexibility and balance training for the entire body.

The aim of this programme is for fitness instructors & personal trainers to develop the skills to enable the safe and effective use of the stability ball in providing a work-out that is challenging and fun for clients in both group exercise and one-to-one environments.

The National Qualification in Stability Ball Training is a post-graduate Advanced Certification Programme (ACP) and has been established to meet the growing demand for ball based exercise. The growth experienced in this area in recent years has been enormous and has led to a big demand for qualified ball based instructors in fitness facilities around the country to meet the public appetite for such programmes.

National Qualification in Step Aerobics

The science of exercise and sports nutrition is a rapidly expanding field with new career opportunities and exciting career pathways for Exercise and Fitness instructors and Personal Trainers. They offer Ireland’s National Qualification in Step Aerobics which can be obtained by completing our one day Advanced Certification Programme.

The National Qualification in Step Aerobics is presently the only professional qualification offered for Step Aerobics in Ireland. NCEHS has been offering this qualification since 1993 and the NCEHS National Qualification in Step Aerobics is the only such course in Ireland with both practical and written examinations. Step Aerobics has remained an exercise mainstay for many years and will be with us well into the future.

The aim of this programme is for fitness instructors and personal trainers to develop a critical understanding of Step Aerobics and to enable them to obtain the high standards required to teach Step Aerobics safely and effectively to the general public.

National Qualification in BOSU Balance Training

The BOSU (Both Sides Up) has emerged in recent years as one of the fitness industry’s most versatile and widely used pieces of equipment. Bridging the gap between health and fitness, the BOSU offers cardio respiratory, muscle strength, muscle endurance, flexibility and balance training for the entire body.

The aim of this programme is for fitness instructors &!personal trainers to develop the skills to enable the safe and effective use of the BOSU in providing a work-out that is challenging and fun for clients in both group exercise and one-to-one environments.

Fit Gamer


Will a video game promote your good health? You bet it can, if its a Nintendo Wii fitness game! We all know the bad reputation video games have gotten in the past. It was believed video games led to a sedentary lifestyle. Parents have complained for years that their couch potato tykes do nothing but sit around day and night playing video games as their health deteriorates. And, of course, we all know the horror stories of how sofa tater children grow up to be sofa spud adolescents who can’t cut it in the adult world.

Some may disagree with these fears, but now, things have changed! Nintendo Wii video games makes these fears a thing of the past. A Wii fitness game mixes all the skill and fun of a average video game with exercise you would get, if you were actually playing it. Doctors and parents have all started to support the Wii. You may not burn as many calories as playing the actual sport, but, you will burn a significant amount and that’s a heck of a lot better…and more fun, than sitting there.

Just envision yourself on a tennis court, ready to serve the ball to your opposition. You enhale, throw the ball up and swing with all you’ve got. Now envision doing this in the comfort of your own home, wearing whatever you find comfortable. If you are not able to find an opponent to play against, no problem, you can just play against the computer. If, on the other hand, you have a friend (or three), you can all get into the fun. Volley the ball to and fro, matching your skill against your nemesis. You start to get into the game and begin to forget it’s just a Wii fitness game, and best of all, you even forget you are receiving an aerobic workout!

The Wii game console has made it a possibility. The action can be so close to reality, and the bodily benefits so terrific that some physical therapy specialists have in reality tied wii fitness games into their patient’s workout procedures, helping them to regain lost or impaired joint and muscle flexibility.

Senior citizens are even getting in on the action. It is no longer accurate to depict the elderly sitting around living a dormant life. Wii fitness games have been turning up in more and more elderly living centers. What was once seen to be a lethargic universe has again acquired fresh life, as the elderly are able to easily learn the necessary skills to enter into all the fun the Wii gaming console has to offer. There have even been Wii bowling clubs starting up in the centers, providing hours of amusement and most importantly bodily movement and exercise.

So, if you’ve been considering getting into better shape, or getting your family active together, then toss out your antiquated ideas and turn to video games. Provided you’re talking of the Nintendo Wii gaming console, you can’t lose anything but some extra pounds.

Michelle Van Otten


In order to understand exactly what fitness is, or what it means to be “fit”, we have to define it so that we can have a precise understanding of what, how and why. Right? It almost drove me mad trying to find a definition for fitness and being fit! I searched the internet and writings of leading industry organizations and found very odd, misleading and confusing definitions. It’s no wonder everyone struggles to achieve a state that has no clear definition!

If you took the time to search yourself, you might find definitions for fitness such as:

in good physical condition; in good health or sound physically and mentally; healthy; to conform correctly to the shape or size of (1): to insert or adjust until correctly in place (2): to make or adjust to the right shape and size; Capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort; the genetic contribution of an individual to the next generation’s gene pool relative to the average for the population, usually measured by the number of offspring or close kin that survive to reproductive age. (Huh!!)

Wow! Even the NSCA, the National Strength and Conditioning Association who is one of the most respected authorities on exercise physiology doesn’t even attempt to give a definition of fitness.

How’s that for maddening? Well let me share with you what my definition of fitness is. You see, creating a fitness program without clearly defining what it is that the program must deliver would be ambiguous and leave you unclear about what you had to do to achieve the outcome you want. I believe that defining fitness plays a crucial role in your success. The keys to understanding the methods and achievements of the perfect fitness program are embedded in our view of fitness and in some basic exercise science.

At Ultimate Potential we use five different principles or systems for evaluating and guiding you in achieving your Ultimate level of fitness. These five systems define our view of fitness perfectly. All of these systems combined creates a holistic body (or being) and lifestyle.

Each system is a vital component and each has a distinct importance in understanding your overall fitness level or that of a program’s effectiveness in serving you to achieve a higher level of fitness. Mastering each of these 5 systems combined create what we define as world-class or elite level fitness.



1st System - Train All 10 of Your Basic Physical Skills



The first system identifies and outlines the 10 generally recognized basic physical skills you must train your body for. They are defined as:



Cardiovascular



Stamina



Strength



Flexibility



Power



Speed



Coordination



Agility



Balance



Accuracy

- the ability to control movement in a given direction or at a given intensity. - the ability to control the placement of your body’s center of gravity in relation to its base of support. Balance gets harder as you get older unless you train to keep this skill sharp. - the ability to minimize transition time from one movement pattern to another. - the ability to combine several distinct movement patterns into a singular distinct movement. - the ability to minimize the time cycle of a repeated movement - the ability of your muscles to apply maximum force in minimum time. - the ability to maximize your range of motion at a given joint and not feel 90 when you’re only 40! - the ability of your muscles, or combinations of muscles, to apply force. - the ability of your body systems to process, deliver, store and utilize energy.- the ability of body systems to gather, process and deliver oxygen to your entire body.

The truth is, you’re only as fit as you are developed in each of these 10 basic skills. And like a chain, you are only as strong as your weakest link. Improvements are always made with training and practice. Keep in mind that all of these skills have one common theme: if you don’t use them, you will lose them. All of these skills make a contribution to your quality of life. Identifying where you are weakest in these 10 categories and then choosing the right fitness training program that allows you to develop and achieve balance in all of these skills is YOUR goal in the first system.



2nd System - Functional Training means you train for life



The second system is based upon the fact that your human body is meant to perform in functional, multidirectional movement patterns using multiple joints and muscles at any given time. This is why we train your body with primarily Functional Training using the right intensity and methods in our Fitness Training programs. If you think about your functional movement patterns in a day, they might include: squatting, overhead reaching, twisting, bending, pushing, pulling, lunging, quick multi-directional movements, stepping, climbing, etc. Imagine not being able to do any of those when you needed to the most? Imagine having a better body and quality of life because you’re stronger and capable of handling anything that comes your way!



Life is a consistently unpredictable event!

You never know what will be thrown your way or how you will have to respond at any given moment. Having a higher level of fitness means you must be able to execute physical tasks, especially those that are unusual movements and combined in infinitely varying combinations.

Here’s a big myth that I want to dispel. The myth is that in order to achieve the perfect body you have to work out doing the same consistent exercises, with a specific number of reps and sets on the same days of the week. Let me tell you how wrong that is! It’s extremely important to know that following a routine with a set number of reps, sets, exercises, order of exercises or routines is not an effective way to train your body! Back and shoulders one day…arms and legs another. That’s right! The best way to train your amazing, beautiful human body is to constantly mix up training techniques, use combination movements, keep your workouts varied and challenging and always push yourself to the next level. Routine is the enemy!

You will make progress toward achieving a fitness goal when you are consistent and engaging yourself with fun, challenging and diverse exercises that you enjoy. Mix it up at least five or ideally six days a week for at least an hour at a time at varied intensity levels.

In our Outdoor Fitness Training programs, we never have you do the same workout twice and you never know what you’ll be doing until you get there! You see, no predictability means you keep your body guessing, keep it on the edge and keep making progress toward your goals. This is what you must do as well if you are planning to embark on your own fitness program.



3rd System - Understand how to use your energy systems to your max fat and calorie burning advantage!



The third system is the secret to burning the maximum amount of fat and calories you can while increasing your level of fitness faster.

What the secret, you want to know? The secret lies in the right prescription for magic “metabolic conditioning.”

I have to get a little scientific on you here for a minute but don’t worry this will all make perfect sense to you in a moment. I’ll bet no one has ever taken the time to explain to you how your body’s energy systems work and why it’s important to know and understand how this information is going to benefit you.

There are three distinct metabolic pathways that provide the energy for all of your actions. These metabolic engines are known as the:

The Phosphagen pathway

The Glycolytic pathway

The oxidative pathway

If this all sounds too technical to you, relax, because I’m going to break it down for you…

Your phosphagen and glycolytic pathway supply the majority of energy used in moderate to high-powered activities that last less than several minutes. So, think weightlifting, sprinting, circuit and interval training here. These activities are primarily called anaerobic. Anaerobic activity causes the biggest increase to your cardiovascular fitness level, allows you to develop muscle tone faster and gives you the biggest decreases in body fat, surprisingly more than aerobic activity. Anaerobic conditioning gives you the biggest bang for your buck by creating the body you want faster and more efficiently. Anaerobic activity will also develop your level of aerobic fitness without losing valuable muscle tone that often occurs with long endurance aerobic exercise where your heart rate is kept at a steady, easier rate. Decreased muscle tone means increased body fat. No one wants that!

The third pathway, the oxidative pathway supplies energy for low-powered activities, those that last in excess of several minutes. Think fast walking, jogging, running (whether it’s around the block, long-distance or ultra endurance), biking, swimming etc. there is no argument that aerobic training builds your cardiovascular engine and decreases body fat. But what’s important to know is that if you only train your body aerobically you will never develop a higher level of fitness without training anaerobically. Aerobic exercise is important for reducing body fat and developing your cardiovascular baseline of fitness but without developing muscle you will struggle to increase your metabolism. Without balancing aerobic and anaerobic exercise you simply will not create the results you want to see.

You must tap into all of your body’s energy pathways while doing the most effective combinations of fitness training that gives you the greatest results in the minimum amount of time. The secret to your success lies in higher intensity circuit and interval training techniques and in always mixing things up! Remember, keep your body guessing, and always keep upping the ante!

 



4th System - The Magic of the Right Nutrition



This system is one of the most critical and often neglected. And it’s the one system that people seem to struggle with the most. But I’m going to make it easy for you.

Your nutrition plays one of the most critical functions in achieving your health and fitness success

. Let’s be honest and straight up here…simply choosing exercise alone in an effort to lose weight or become fit or healthy without eating right will not get you where you want to be. Period! Exercise and nutrition are not mutually exclusive of each other. Also, having the mindset that because you’re working out means you can eat whatever you want will only leave you frustrated and with a lack of results. That doesn’t work either. What does work?

The only thing that works is adopting a complete fitness and eating lifestyle that embraces the right exercise, a winning nutrition plan and consistent action and effort to engage in both every day.

Only this combined effort will bring you to the highest level of fitness success and create the body you dream of having.

What does a winning nutrition plan consist of? One that actually increases your metabolism and helps you burn body fat? Only real whole foods that create a balanced nutrition profile (carbohydrates, proteins, fats, vitamins, mineral), help you burn fat and increase your metabolism. The bottom line is if it comes in a box, wrapper, can and isn’t living, whole food it doesn’t belong in your body. You want to think live food vs. dead food, more raw foods vs. cooked. Organic versus conventionally grown…you definitely don’t need to ingest more pesticides or be exposed to more toxic substances than you already are. Your body spends a lot of time trying to detox itself as it is. Eating more raw vegetables and fruits will also create the right pH balance in your body.

What should your nutrition plan look like? All vegetables, small portions of fruit, berries, nuts and seeds along with beans and peas, certain whole grains, flax and chia seeds, wild fish, eggs, high quality whey protein powder and the right nutritional supplements.

If you want to see progress and permanent changes to your body, you have to give up dairy, sugar, very little alcohol (even wine!), any and all processed foods, refined grains and starches and eat in a way that supports high energy and even levels of blood sugar stabilization throughout your day. This means eating six small meals spread out throughout the course of your day and not eating after 7pm. The most important focus has to be on eating only enough calories to support your level of physical fitness and not increase body fat by eating in excess of what your body burns in a day.

Know that eating the wrong foods, especially in the wrong proportions, will squash every attempt you will undertake in trying to make progress.



5th System - Fitness Success isn’t necessarily what you do to your body…it’s what you do to your mind!



The fifth and final system is the single most important one of all! It’s all about creating a powerful mind.

Every morning as you begin your day, practice visualizing yourself exactly as you want to be as if you have already achieved your goals.

Start each day by focusing on exactly what you want to create for that day and exactly how you want to be and what you want to achieve. See it happening exactly the way you want it. With practice it becomes reality.

Your mind is the most powerful tool you have. Always know that you are the one who’s in control of all of your thoughts, feelings, emotions and their resulting actions. If you are always telling yourself that you are fat, ugly, unlovable, unsuccessful, unwanted etc… then this is exactly what you will create as your reality. On the other hand, if you start your day telling yourself how much you love yourself, how you admire the way your body is taking on a new shape, noticing all the new small little changes and appreciating your body as it’s developing and loving yourself for who you are, not only will you be magnetizing yourself toward your goals, you will experience a profound level of inner peace and satisfaction. It’s all about changing your vibration and focusing on creating positive results for yourself and your life. Bottom line is…you have to LOVE living in your own skin!

All of these systems combined will lead you successfully toward achieving an elite level of fitness success. Having a coach and a mentor to help you set goals and navigate successfully toward them is invaluable. Studies have proven that Coaching is a powerful and effective tool that has helped more people reach a higher level of success than they could possibly achieve on their own.

If you are still doing the same thing in the gym you will always get the same results, plateau, struggle endlessly to reach goals or eventually burn out or get bored!

Body Fitness


Following are the Components of Physical fitness :

1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer, basketball, etc.

2.Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch,etc.

4. Endurance :Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility : Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.

- By Body Health Blog .

Leo D Pierson, Jr.


weight loss is achieved faster with hypnosis. Some people say it feels like magic because it is so easy to make powerful changes. Weight loss is not an easy process. If you want to look more beautiful and slimmer, you need more than just perseverance. Weight loss is a given, but other changes have been freeing. Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. Weight loss is extremely difficult when you feel like you are depriving yourself. Instead of being a positive and exciting experience, losing weight becomes a struggle against yourself.

Additionally, women who want to lose weight fast that skip meals actually lower their metabolism. That means their body needs fewer calories and overeating leads to gaining fat faster. Therefore, you shouldn’t try to lose weight by dieting alone.

Are you ready to lose weight? Do you want to learn the secrets to finally shed your excess body fat while keeping your hard earned muscle? The only way you can lose weight and keep it off is to get your natural fat-burning mechanisms functioning normally and at peak efficiency again. The healthy way to weight loss is to lose excess fat, not lose muscle tissue and water. Crash diets can help you lose weight quickly, but most people gain the weight back. Some of these diets are also unhealthy and dangerous.

The majority of people who are trying to lose weight through conventional diets and calorie counting normally dream of food, reflecting on their needs and immediate experiences of food depravation. This creates a food craving that confronts them when they awaken, that regularly leads to them breaking their diet. So forget about all of the fad diets and learn how to lose weight by eating a healthy diet & exercising regularly!

Read more here: http://www.GoodHealthInfo.info

OK, back to learning how to lose weight. The main key to losing weight fast is to create a calorie deficit in the body. We need to look at natural ways to lose weight and find weight loss guides that teach us how to control our weight by making healthy food choices and leading an active lifestyle. The best advice I can give anyone trying to lose weight is to get rid of the tv and take up a sport. A custom-fit diet not only makes sense, it’s also good news for the dieter who couldn’t lose weight on this year’s fad, or who took off pounds quickly and then gained them back (and more).

Since you must burn a phenomenal amount of calories in order to lose pounds, exercise is crucial to long-term weight loss success.

Weight loss simply does not address the long term reasons why we gain weight. Weight loss only erases the evidence of persistent issues to weight control such as aging, processed food, metabolism damage, eating behavior and the fact we all spend long periods of time ‘out of it’ with respect to weight loss and fitness.

Weight Watchers has become a powerful force on the diet scene, bringing millions of people around the world into small group meetings for weekly weigh-ins and diet support and tips. And while today’s Weight Watchers program differs dramatically from years past, the main tenet is still to consume fewer calories than you expend. Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. Weight loss occurs since most of the calories and nutrients are routed into the colon where they are not absorbed.

Weight loss is extremely difficult when you feel like you are depriving yourself. Instead of being a positive and exciting experience, losing weight becomes a struggle against yourself. Weight loss is generally temporary, and unhealthy diet approaches have been linked with health damage and even death.

Losing weight is really hard to achieve by yourself. It takes encouragement, support, and a community of like-minded folks who are determined to make a difference. Weight loss is easy when you integrate hypnosis and coaching. Weight loss is a part of the equation for many women, but much more important is feeling a sense of control over one’s body and one’s health.

Weight loss is far too complex an issue to be dealt with by being preached at. Weight loss is a basic equation based on eating the right foods and doing the right exercises. Weight loss is often treated as a "quick fix" or short-term goal. Yet weight loss is a health and fitness issue, which is a lifestyle issue, one that is quite manageable if handled right.

This research continues here http://www.GoodHealthInfo.info

Steve Hochman


Let’s face it, we all want to be in shape and catch someone’s eye. None of us like putting on our clothes and seeing our tummy hang over our jeans or our arms looking like a set of bat wings. With multi-joint exercises, you’ll be able to blast away fat at record speed, as well as get your chest, abs, shoulders, back and arms into the best shape they’ve ever been in your life.

When you want to find a way to build strength and fire up your metabolism to burn away all that fat, it is best that you concentrate your exercise routine on including exercises that deal with many joints at the same time. With a perfect foundation, you’ll be able to add lean muscle as well as burn fat. To do this, it is very important to know many single-joint and multi-joint exercises.

What exactly is the difference between single-joint and multi-joint exercises?

Single-joint exercises usually work and engage muscles that surround and focus on one moving joint. An example of this would be a bicep curl because it only moves the elbow joint. Multi-joint exercises are those that engage in rotation around many joints. Multi-joint exercises are said to stimulate how our body both works and plays. Many of our daily movements require multi-joint exercises.

This is precisely why we need to use multi-joint exercises, simply because they determine how our body works and moves. With daily activities, our bodies don’t just use one muscle or one joint at a time. Something as simple as walking is a multi-joint activity. Though walking isn’t complicated, it involves every joint and muscle in our lower extremities.

Why are multi-joint exercises important in a regular exercise routine?

1. Time efficiency. Multi-joint exercises are able to save you time that you have to spend in the gym working out. Because these exercises are able to allow you to engage in many muscles and joints all in the same exercise, you are able to work more of your body, decreasing the amount of time you have to spend.

2. High metabolic cost. That’s right! Doctors have even been able to prove that multi-joint exercises get our metabolism working 30 to 40 percent higher. As you work more muscles at the same time, you are able to burn more calories while your metabolism rates are high and pumping.

3. Helps to train our neuromuscular system. Having a steady and healthy neuromuscular system is able to improve our balance. Whether you plan on walking across the tightrope in the circus or just walking down the street, balance is important. Because multi-joint exercises use many muscles and joints at the same time, your body learns how to work together with the many parts that makes it.

4. They’re more fun. Who said working out couldn’t be fun? With multi-joint exercises, you are able to tone and shape your body while having fun with it. You don’t have to stick to the boring sit-ups or crunches. With multi-joint exercises, you can take pleasure in doing simple exercises while adding a little spice to them.

5. Variety, variety, variety. We all want to be able to have some sort of change in our lives. Start with your exercise program! If you incorporate multi-joint exercises into your routine, you are able to do many different types of exercises each day. Change and variety is good, especially if you want to have fun while getting into shape.

Here are some effective multi-joint exercises:

Squats: Squats, as dreaded and boring as they may be, help to build powerful and strong thighs and hips as well as toned a toned back, shoulders, arms, and chest.

Deadlifts: This exercise uses joints throughout the whole body. They are able to work both your lower and upper body muscles.

Leg Presses: These exercises are used to work the hamstrings, quads, and your glutes. With these, you’ll be able to have toned legs and a firm butt!

Front, Side or Reverse Lunges and Stepups: These exercises are able to work each and every leg muscle. These can get quite boring, so try doing all three types of lunges. A lunge requires you to drop your knee 90 degrees to the ground.

Bench Presses, Dips and Pushups: All of these exercises add muscle to the shoulders, back, and chest as well as the triceps. They are able to work most of your upper body muscles.

Overhead Presses: These exercises are great for working out your triceps and shoulders.

Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: As you do these exercises, your back and bicep muscles will grow. You are able to work out your back as well as your arms.

Upright Rows: Upright rows are great for exercising the shoulders as well as the upper back.

So when you really want to blast away fat and get your abs, chest, shoulders, back, and arms in their best shape ever then consider using multi-joint exercises.

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Also how would one start a personal training boot camp? Are these generally associated with a fitness center? Are personal trainers generally permanent or contract positions?

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