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An Interview with Rebekah Sarbone,BFA, NASM, YogaFit

Aug 10th, 2011 Comments Off

When I asked around the studio for a few words that described Rebekah, I kept getting words like: intense, strict, and no-nonsense.  But, I also received words such as: nice, caring, awesome, and motivating.  These words may seem contradictory at first, but all you have to do is spend a few minutes with Rebekah to understand that they are all accurate! She maintains a clear vision of her client’s goals, of the work that must be done, and the effort that must be given in order to obtain them.  She will let nothing get in the way of accomplishing those goals.  She will coach you along with a sincere dedication that is motivating, inspiring, and endearing.  Today Rebekah will share some of her insight with you, so sit back, grab a protein-shake, and soak it all in – this is going to be good.

Dan:  What inspired you to make a career out of personal training?

Rebekah: In all honesty, I originally started training as an income supplement to my dreams of becoming a dancer in New York City.  The more I began to work with clients, and see the lasting change a healthy lifestyle could have on them, the more I started to realize that being a personal trainer could actually be a career for me.  Throughout my years as a trainer I have organically grown to the point where I would like to eventually open my own facility.  I absolutely love what I do!  I live the healthy lifestyle I preach, and I believe to my core that living healthy can create the most powerful self in an individual.  I am inspired daily by my clients overcoming obstacles, pushing myself beyond where I thought I could go and surrounding myself by those who believe that through this way of life, anything is possible!

Dan:  Is it okay for women to lift heavy weight?  Explain.

Rebekah: Absolutely!  It is a common misconception that training heavy will make females develop huge bulky muscles.  Let’s think about those male body builders we see in the gym from time to time.  These body builders’ sole purpose for training is to build muscle.  It takes extreme preparation, attention and focus, not just to their weight training routine, but also to their nutrition plan, in order to create an effective muscle-building (or hypertrophy) routine.

Now, when it comes to women, there is a distinct difference.  To start off, women do not have the same amount of testosterone (a muscle building hormone) as do men.  Their body composition is much different, and thus the way in which it reacts to weight training will not have the same effect.  Strength training is a valuable tool for women to use, whether it be to help lose weight (the more muscle one has, the more fat is burned on a daily basis), to become stronger or more agile in a particular sport, or for general fitness.  Weight bearing activities also help to build and maintain bone density as women age, helping to prevent osteoporosis.

Dan:  We agree that nutrition is an integral part of the results process.  So, how do you ensure that your clients are fueling their bodies properly while they are away from the studio?

Rebekah: When a client comes in looking to achieve specific results, the first area we take a look at is their eating habits.  As a trainer (and not a nutritionist!), I offer advice in the form of personal experience; what has worked for my clients and myself in the past.  In our initial consultation, my clients and I discuss their typical “day in the life of” eating routine, and then how we can go about making small changes (or sometimes big ones!) to help them become healthier.  I have done everything from Publix tours to sharing recipes to sending pictures of my own meals to clients to create a more tangible outline of what a proper nutrition regimen can be.  Every session starts out with a daily recap of food intake, and my “evaluation”.  As we move deeper into our training together, we start to make more specific changes to diet.  My clients know I am always a call or text away.  I want them to know I can be a resource in the event that a nutrition crisis arises!  (i.e. “Which meal is a better choice at a particular restaurant?”, or “What food bar is the best meal-on-the-go substitute?”).  I also find it extremely important to lead by example, and offer daily encouragement through my own nutrition discoveries!

Dan:  What does a typical day of nutrition look like for you?

Rebekah: As I stated above, leading by example is extremely important to me.  While deep down inside I have a sweet tooth, I CHOOSE to supplement my highly active life with good, clean food.  And I perform and feel so much better by doing so!

A day in the life of Rebekah:

  • Meal 1: Eggs with vegetables (peppers, onion, tomato) & rosemary (my favorite spice!) a few slices of avocado, ½ banana
  • Snack: Larabar, small apple
  • Meal 2: Spinach salad with salmon (baked from the night before), light oil-based dressing
  • Snack: ½ cup watermelon, handful of nuts
  • Meal 3: Chicken, carrots & hummus
  • Meal 4: Ground beef with garlic, rosemary & vegetables (broccoli, spinach, tomato), and pasta sauce (sugar, salt and cheese free preferably)
  • Snack: Handful of cocoa-covered almonds

My day sounds pretty simple and basic, but the cleaner you eat, the more food you can eat (and I love eating!), so my portions tend to be pretty large.  Basically I try to have a protein, carbohydrate (in the form of vegetable) and fat at every meal.  I also try to stabilize blood sugar spikes due to the naturally occurring sugar in fruit with some sort of a protein (like nuts).  My meals and snacks can also vary depending on the type, duration and time of my own training.  I am always sure to eat within 30 minutes of training, and do not train on an empty stomach.  Some days it takes work to be able to eat clean within the “messy” world of nutrition forced upon us, but I live by the 90/10 rule, where (when I am not within a week of an event or race) I give myself 10% leniency on nutrition for meals out with friends, vacation and general enjoyment!

Dan:  Awesome!  Thanks for sharing Rebekah.

Rebekah Sarbone BFA, NASM, Yoga Fit Certified, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  She can be reached at Rebekah@sweatlifefitness.com for more information and training consultations. We always appreciate and welcome your feedback and comments.

 

An Interview with Rob Johnson, BS, CPT

Aug 3rd, 2011 Comments Off

Rob Johnson, BS, CPT, is a Master Level Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  Rob has been helping individuals exceed their own expectations for over 9 years!  He does so by keeping an honest balance between trainer and friend, motivator and educator, and being compassionate yet stern when necessary.  Rob’s favorite quote sums up his approach to life and training – “The quality of one’s life can be dictated by the harmonious functioning of physical and mental strength.” In our sit down interview, he shares some of his insight and experience with our readers.  Enjoy.

Dan:  What inspired you to become a personal trainer?

Rob: My desire to become a personal trainer was influenced by my own experience with running and weight-training, as well as my work with rehab, specifically physical therapy.  I decided it felt much better to prevent injuries by having a strong body and being proactive rather than reactive.  I’ve always had a fascination with the human body and how it works, as well as how to manipulate it, such as in making it bigger, stronger, leaner, faster, etc.

Dan:  How does your degree in Kinesiology assist you in creating training programs for your clients?

Rob: My degree in Kinesiology from Indiana University helps me greatly in creating training programs for each client. The wide variety of classes and hands-on experiences I participated in makes it easy to work with all types of populations.  My knowledge of biomechanics and anatomy comes into play every day – if you know how muscles attach and work, you can be very creative with how you train people.

Dan:  What are some ways that you keep clients motivated and accountable?

Rob: Keeping clients motivated and accountable is a very fickle task – and I love it!  Everyone is different, and part of the job is figuring out tactics that will work with all different kinds of people and personalities.  One key that is simple, yet almost always effective, is constant contact and reminders that you are there and thinking about them and their goals.  This can be done in a number of ways, with my favorite being text messages throughout most days.   It can keep the client thinking about the task at hand, and makes it easy for important reminders.  We see people 2-3 times per week, on average, so this is an easy way to be a daily part of their life – and keep them focused on their goals.

Dan:  How much of a role does proper nutrition play in obtaining desired results?

Rob: Nutrition, nutrition, nutrition!  It’s simple – nutrition is 70% of your physical goals, whether its performance related or weight loss or gain.  You could workout as hard as you can, but without a complementary nutrition plan, your efforts will most likely be futile! I take a very active and influential role with all my clients in regards to this.  I try to share my knowledge constantly, every session and in between, so my clients get the best results possible.  It’s been proven 100% of the time, that when a client follows the food guidelines we set for them, their goals become a reality!

Dan:  Thanks for sharing Rob – good stuff.

Rob Johnson, BS, CPT, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at rob@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

 

Healthy Eating/Cooking Tips

Jul 25th, 2011 Comments Off

Here are some healthy eating and cooking tips.  Incorporate these into your daily routine to clean up your diet and start getting the results you want!

  1. Cook with liquids not fat.  Eliminate butter and margarine from your food preparation.  Substitute them with chicken or vegetable stock, dry sherry, red or white wine, fruit juice, vinegar, soy sauce, extra virgin olive oil, or a combination of these.
  2. Eat before you get too hungry.  Eat small meals/snacks about every three (3) hours.
  3. Drink water.  Keep a large water bottle with you at all times and drink from it regularly.  Try to drink half of your body weight (or ideal body weight) in ounces of water daily.
  4. Drink a large glass of water immediately upon waking in the morning.
  5. Do not skip meals or eat off schedule.
  6. Eat a healthy, high fiber breakfast.
  7. Avoid sodas and limit sugary beverages (such as juices and Gatorade).
  8. Avoid or limit alcohol consumption.
  9. Plan ahead.  Prepare your food the night before.
  10. When cooking poultry, beef, or fish stick to grilling, baking, or poaching.  Avoid frying.
  11. At restaurants order a fruit plate or salad before your meal instead of eating the bread and butter.
  12. Order all sauces and dressings on the side of your dish.
  13. Most restaurant meals are too big.  Eat half there and take the other half home for later or lunch the next day.
  14. Take time to chew your food.  Eat slowly and allow your body time to recognize whether or not it is still hungry.
  15. Avoid processed, pre-packaged foods.  They contain unhealthy preservatives and trans-fats.
  16. Choose fresh, whole, natural foods whenever possible.
  17. Make sure you’re really getting whole grains. Include grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley.
  18. When choosing bread or cereal be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain.
  19. Eyeball it.  Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little) a ½ cup or 3-ounce serving is.
  20. Eat organic and local whenever possible.  Organically grown foods do not use hormones or harmful pesticides and fertilizers.  Local foods support local economies and are fresher.

Some Portion Size Guidelines

  1. Fist or baseball – a serving of vegetables or fruit.
  2. A rounded handful – about ½ cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta
  3. Deck of cards/palm of your open hand – a serving of meat, fish or poultry.  For example, one chicken breast, ¼ pound hamburger patty or a fillet of fish.
  4. Golf ball or large egg – ¼ cup of dried fruit or nuts
  5. Computer mouse – a small baked potato
  6. Compact disc – one serving of pancake or small waffle
  7. Ping pong ball – one tablespoon of peanut butter/almond butter
  8. A pair of dice – a 1 oz. serving of cheese
  9. Check book – approximately a 3 oz. serving of fish, poultry, or beef

10.  Baseball – one cup salad greens

11.  Scoop of ice cream – ½ cup cooked broccoli

12.  1/2 cup serving – about 6 asparagus spears; 7 or 8 carrot sticks
or 1 ear of corn on the cob

Enjoy!

Sweat Life Fitness, Inc.

Haile Plantation Village Center

352-692-4926

www.sweatlifefitness.com

TELLING IT LIKE IT IS: An Interview with Katie Roberts, MS, USAW-CSPC, TRX

Jul 21st, 2011 Comments Off

Katie Roberts, MS – Physiology/Kinesiology, USA Weight Lifting Certified Sports Performance Coach, TRX Suspension Training Certified Trainer, is a Master Level Personal Trainer at Sweat Life Fitness, Inc.  Katie is the real deal!  She practices what she preaches and gives it to you straight.  She has a unique ability to command hard-work, dedication, and a lot of sweat from her clients, but at the same time, cultivate a sincere and caring relationship that goes beyond the gym.  Katie is always in your corner – educating, coaching, and pushing you to thresholds you never thought possible – and with a smile the entire time!  Today, Katie shares with you a few of her training secrets and guidelines to get you (and keep you) in the best shape of your life.

Dan:  What are your keys to living a healthy and active life?

Katie:  Setting priorities and doing something I truly enjoy are my keys to living a healthy & active life.

I talk to countless people every day who want to live healthy, but are afraid to start.  The most common reasons I hear for not starting a healthy and active life are: a lack of time and a ‘dread’ for going to ‘the gym’.  Although these may be valid excuses sometimes, you cannot allow them to dictate your desires to live healthy. I avoid these excuses in my own life by acknowledging that an active, healthy lifestyle is a priority that pays off.  When an active lifestyle is the priority, the other things that are important to me seem to fall into place–I am more productive at work, I have a positive attitude towards those around me, and I have a lot more energy!

Also, I have to enjoy what I do—this is just as important (if not more important) than prioritizing the important things.  I have been in that place where I dread the gym.  I used to think I needed to run miles and miles on a treadmill at the gym to be fit; it was not until I realized that I could be fit doing what I love, that I began to enjoy being active and exercising on a regular basis.

Dan:  What advice do you have for someone who is looking to lose body fat and gain muscle?

Katie: Neither goal will come without focus, hard work and a diet that is on point.  I say “focus” first and foremost because I believe one must prioritize the two goals—because that is exactly what they are—two goals.

While the training program and its specificity are important to both goals, the diet component is huge.  When I talk to my clients about what they should be eating, I consider their goal as the basis for any guidance that I give.  When fat loss is the goal, a caloric deficit (calories in<calories expended) is necessary.  When a client wants to gain muscle, I recommend a higher intake of quality calories that will support muscle building and fuel the training sessions.

In general, one must be willing to work hard and remove the word “shortcut” from his/her vocabulary.  Training hard and keeping the diet full of “whole,” un-processed foods is a good start to achieving both of these goals.

Dan:  A follow-up question.  We all know that proper nutrition is an integral component for success, so what are some tips that you follow to make eating “clean” a little easier?

Katie:  Plan and Prepare! I find that when I follow these simple rules of thumb on a weekly basis my ability to eat clean sky-rockets! You must put in some work on the front end, but the payoff throughout the week is fantastic!

  • Make a grocery list- Think ahead about what meals you will prepare for the week.  In addition, break down each day to estimate how much and what type of “snack” foods you will need.  Fruits, Veggies, Nuts, Hummus, and other WHOLE foods are great for snacking.  Shopping from a list will help prevent you from buying a bunch of random foods that you don’t need or foods that can sabotage your efforts.
  • Pre-cook your chicken/protein- I keep cooked chicken breasts on hand so that I have them prepared for 2-4 days.  This is a great way to have easy access for a snack (yes, I eat chicken as a snack J) or a meal.  You are more likely to make a good choice if that good choice is convenient.
  • Find variety- I continually try new fruits and combinations of foods to keep my diet varied.  This prevents boredom and also helps to give my body a variety of vitamins and nutrients.  Go online and find recipes to try—I have found many great new “clean” meals through Google: “Paleo Recipes.”
  • Buy Tupperware- I find that when I pre-wash and/or pre-cut my fruits I am more likely to incorporate them into my diet throughout the week.  When I pre-wash, cut, and put the food in a container, it keeps me from wasting those fruits/veggies that may otherwise spoil.

Dan:  What are a few of your favorite result-getting, calorie-burning exercises?

Katie: I am a fan of the classics—Squats, Deadlifts, Push-Presses, Pull-ups and Lunges!  The main reason I love these exercises is because they are deceiving to most clients.  Squats may seem like strictly a lower body exercise, but believe it or not, they train the whole body and recruit many more muscle groups than those in the legs.

As a trainer, I enjoy “tweaking” the classics to cater to each client.  Some of my favorites are:

  • Lunges with an overhead press or overhead hold
  • Push Press Burpees
  • Burpee Pull-ups
  • Squat to Jumping Pull up

The list goes on, but I have to keep some magic tricks to myself!

Dan:  Great information Katie, thanks for sharing it with us.

Katie Roberts, MS, USAW-CSPC, TRX, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  She can be reached at katie@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

Live the Sweat Life!

 

An Interview with Kourtney Gallivan: Fitness Tips and Secrets from a Full-time Working Mom

Jul 12th, 2011 Comments Off

 

Kourtney Gallivan, MS, ACE is a former University of Florida gymnast and has been a certified personal trainer for 11 years.  Oh yeah, and she is also a full-time working mother of two beautiful young twins!  So, when Kourtney speaks of making time to eat healthy, train consistently, and set goals – she is a living and walking example of how to do it.  Kourtney greets all of her clients with a big smile and a contagious enthusiasm that lets them know that she is dedicated to them and their goals.  She educates and inspires them along the way, helping them break through barriers and create lasting physical and mental change in their lives.  In our interview, Kourtney shares some of this knowledge and her secrets to success.  Enjoy!

 

Dan:  When and why did you decide to become a Personal Trainer?

Kourtney: I became a certified personal trainer in 2000, starting at the local YMCA in upstate NY between undergraduate and graduate school.  Fitness has always been a part of my life.  I was a competitive gymnast from the age of 5 through college.  I had a passion for gymnastics, but as I got older I really enjoyed the strength and conditioning aspect of being an athlete. I am fascinated with getting the body to respond to training to increase fitness and prevent injuries. At the University of Florida, I had excellent strength and conditioning coaches who were a positive influence on me as well. I decided to become a trainer because I have a passion for fitness and wanted to share it by helping others reach their health and fitness goals and feel good about themselves.

Dan:  Based on your experience, what are the most common fitness mistakes/myths that you encounter from clients?

Kourtney: There are a lot of myths out there, but these are the ones that I encounter the most:

  • “Lifting weights will make you look bulky” – Many women think weight training will bulk you up – it takes the right hormones (testosterone) to bulk up and women’s testosterone levels are much lower than males. Strength training will help you lose weight (fat) faster and keep it off in the long run.
  • “Spot training” – the notion that it is possible to train specific areas for body fat loss. When you lose body fat, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen your abdominals but they will not take the fat off of your stomach. A well balanced exercise plan with good nutrition and hydration are the key to fat loss.
  • “Bodyweight is the end all, be all” – too many people get obsessed with the number on the scale.  Body weight can be an important indicator for progress, but it is even more important to look at overall body composition, strength and endurance progress, energy levels, sleep quality, and how your clothes are fitting.

Dan:  You are a full-time working mom with two small children (twins!), so you know a thing or two about being busy. How do you still find time to eat healthy and train regularly?

Kourtney: I find time to eat healthy and train regularly by making it a PRIORITY in my life.  I know that eating healthy and training is the key to being healthy, energetic, and the best I can be in all aspects of my life.  I know how good it makes me feel and that keeps me motivated.  I train at 5 am before my kids get up and I schedule it just like any other appointment in the day.  I set goals to work toward and reward myself when I reach them. I have competed in fitness competitions and last year I trained for a half marathon. To keep myself motivated I change up my workouts all of the time and do little things like downloading a new song to my play list or running a new route. I also prepare healthy meals ahead of time for the week to ensure that I have healthy foods available at all times for me and my family.

Dan:  We know that getting optimum results takes discipline and consistency.  What are a few of your expert tips for keeping clients disciplined and focused?

Kourtney: Here are a few of my favorite guidelines for success:

  • Set Goals – set short term goals leading up to your long term goals, write them down and look at them daily.
  • Plan Ahead – keep a planner and schedule times to exercise so that when something comes up your workout time already has priority.
  • Prepare food ahead of time and keep a Food Log
  • Rewards – reward yourself when you reach your goals.
  • Stay positive – if you get off track with your fitness or nutrition, don’t give up; start back fresh the next day.

Dan:  Great information!  Any final thoughts or words of advice for our readers?

Kourtney: Commit yourself to making your health and fitness a priority and it will have a positive impact in all areas of your life.  Fitness is beneficial to your mind, body and spirit.

Kourtney Gallivan, MS, ACE is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  She can be reached at kourtney@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

Live the Sweat Life!

 

FOOD CONSUMPTION TIPS

Jul 7th, 2011 Comments Off
What you eat is 70% of the weight loss/maintenance equation.  In order to successfully lose body fat (and maintain that loss), you must be aware of how much you eat and the timing of your meals.  A Physio-Graph reading will reveal your Basal Metabolic Rate (BMR), which will allow us to figure out the proper amount of calories for your body.

Buying Food:

  • Stick to the perimeter of the grocery store (avoid the stuff in the isles).
  • Shop on a full stomach.
  • Shop from a list.
  • Shop once per week.
  • Read labels carefully.

Storing Food:

  • Remember the saying, “out of sight, out of mouth”.
  • Place fruits and vegetables where they are easily seen.
  • Keep day off foods out of sight, or better yet, out of the house.
  • Have shakes, bars, nuts, pre-cut fruits/vegetables, and yogurt available for when you are in a hurry.
  • Prepare meals in advance and store them for easy access.

Serving and Dispensing Food:

  • Broil, bake, or grill your food.
  • Do not leave serving dishes on the table as you eat.
  • Leave the table after eating.
  • Use a smaller plate.

Taking Control of Your Eating:

  • Do nothing else while eating.
  • Follow an eating schedule – small meals every 2 ½ to 3 hours.
  • Do not eat while watching TV.
  • Do not skip meals – it will increase your hunger.
  • Slow your eating rate by putting your fork down between bites.
  • Take a 2-minute break halfway through your meal.
  • Drink plenty of water with each meal (and throughout the day).

Plan Your Meals Ahead of Time:

  • Prepare meals in advance – divide them in Tupperware.
  • Plan your day’s food intake (and exercise) the night before.
  • Stick to your planned intake each day.

Keep living the Sweat Life!

(352) 692-4926

www.sweatlifefitness.com

An Interview with Chris Pregony

Jun 15th, 2011 Comments Off

KEEPING IT REAL:  FITNESS TIPS AND ADVICE FROM SWEAT LIFE FITNESS MASTER TRAINER CHRIS PREGONY, BS, ACSM.

Every once in a while you meet someone who is in the profession that they were made for – you can tell immediately – they love what they do, they are good at it, and they make everyone around them better.  That, ladies and gentlemen, perfectly describes Sweat Life Fitness Master Trainer Chris Pregony, BS, ACSM.  He strikes a great balance between motivator, educator, and instructor.  He can push you beyond limits you ever thought possible – all with a smile on his face which lets you know he is in your corner.

Below is an excerpt from a one-on-one interview I did with Chris last week.  Get ready to learn from one of the best.

Dan:  What inspired you to make a career of personal training?

Chris:  I have always been an active person.  Growing up I would play outside all day – and when it was time to come home I was usually late because I wanted to stay out as long as possible. I became involved in organized sports at a young age and I really took to it. I enjoyed football the most, so that’s what I focused on through middle school and high school. Most of my training was centered around football.  I would lift weights, run, and do a lot of speed and agility training to get better. I attended camps and had an excellent weightlifting coach. My coach was extremely knowledgeable and taught me proper form and technique at a young age.  My passion and enjoyment of all things active carried over to college where I obtained my degree in Exercise Science.  I began using all the things I learned to help others find the same enjoyment that I have with fitness and training. The appeal that personal training has for me is that it allows me to empower others. It is very rewarding to help others build self confidence and take control of their health.

Dan:  You do an outstanding job of incorporating variety into your training programs – mountain biking, hiking, running – in your opinion, why is variety in a fitness routine so important?

Chris:  We live in a dynamic world where things are constantly changing. If you don’t add variety to your routine then you will become stagnant or good at only ONE of the MANY aspects of fitness. For example, a power lifter who can bench 400lbs and squat 750lbs is pretty strong. But can he run 3 miles?  How many pull ups can he do? Can he swim?  Adding variety to your program allows you to adapt to the different challenges life throws at you.  Here is a great example of how my fitness came into play a week ago: my flight was delayed which put me behind when trying to connect in Charlotte. By the time I got off the plane they were already boarding the connecting flight. I literally ran across the airport in 8 minutes (while carrying my luggage) and made my flight. If I wasn’t fit, I would have missed that flight.  Doing a variety of exercises will help you carry groceries, chase kids, do yard work, and have fun on vacations. For me, it helps me run, bike, swim, play football, basketball, tennis, Frisbee, rock climb, and hike.

Dan:  Motivation is a big part of achieving results and being successful.  What are some ways that you keep your clients motivated?

Chris:  One thing I have learned about motivation is that everyone is motivated by something different. Some people are motivated by me getting in their face and pushing them hard to the point of failure. Others are completely turned off by that and need more positive reinforcement. I find what works for each individual – whether it is weight loss, pants size, a race/fitness event, or a wedding – I find out what motivates them and then we focus on that.  Then, we constantly measure and track progress and re-evaluate their goals on a regular basis.

Dan:  Planning ahead and preparation are two necessary ingredients for avoiding plateaus and exceeding fitness goals.  Will you share your favorite tips for planning and preparing for success?

Chris:  Planning ahead is imperative to achieve your goals. However, I also like to leave room to “fill in the blanks” as you go.  Here are my Three Components for planning for success:

  1. YOU MUST MAKE TIME for your health and fitness – that means fitting it into your schedule no matter what.  “I don’t have time” is not a valid excuse.  Plan your workouts the night before, pack your workout bag the night before, and then DO IT!
  2. MAKE IT FUN.  Find things that you enjoy. I enjoy working out, but I’d much rather do something that is both physically challenging and fun – like running and biking on trails, playing sports, and canoeing and swimming at the springs.  All of these things are very physically demanding, but I don’t look at them as work because they are fun and I look forward to them.  Make a list of the activities you enjoy and incorporate them into your routine. 
  3. PREPARE YOUR MEALS IN ADVANCE. This is the only way to make sure you are eating and fueling your body properly.  I know my diet needs to consist of fruits, veggies, lean meats, nuts, and a little bit of dairy. So, I choose my fruits and veggies depending on the season (the Farmer’s Market is great for this) and I vary my meats with fish, chicken, beef, and turkey.  Plan ahead, choose real foods (not processed garbage) and be creative (try new foods and break out of your comfort zone).

Dan:  What advice would you give someone who is participating in an exercise program and wants to lose body fat and gain muscle mass?

Chris:  I feel that the formula for losing body fat and gaining muscle mass is relatively simple.  I am not saying that it is easy – if it were, we would not have 2/3 of our population overweight – but it is a simple concept.   If you eat right, like stated above, do at least 30min of moderate to vigorous activity a day, and lift weights at least 2 times a week, you will lose body fat and gain muscle mass.  More than anything you need to be active on a daily basis. That means doing some form of exercise EVERY DAY. Americans have become more and more sedentary which is the main culprit in the obesity epidemic.

Dan:  Thanks Chris, that was AWESOME!

Chris Pregony, BS, ACSM, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at chris@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

 

 

An Interview With Art Waters

Jun 7th, 2011 Comments Off

SECRET TRAINING TIPS FROM ONE OF THE BEST TRAINERS ON THE PLANET – AN INTERVIEW WITH SWEAT LIFE FITNESS TRAINER:  ART WATERS

I am sitting here with Sweat Life Fitness Master Trainer, Art Waters, MS, CSCS, CES. We are discussing training, nutrition, goals, obstacles, motivation, and movie quotes (of course) – just the regular everyday conversation topics around here.  Then, we have an idea.  Let’s turn this chat into an interview.  This way everyone can benefit from the discussion.  So that is what we did.  You are about to read some of the best advice out there from one of the best personal trainers on the planet.  Get ready to learn and be inspired.

Dan: Let’s start at the beginning, why did you decide to make a career of personal training?

Art: I’ve always had a passion for sports and fitness. I grew up playing organized baseball, basketball, football, and I always would spend my free time running around outside. I really enjoyed physical activity and started to learn about strength training in the 8th grade.  In college I became certified as a personal trainer to make extra money and learn about training others since I enjoyed training myself so much. It was a gradual process that lead me to becoming a career oriented personal trainer. From lots of learning and self discovery, I realized that my passions and talents were best suited to change others’ lives for the positive through personal training. I really enjoy empowering other people to improve themselves and overcome obstacles they never thought possible.

Dan: You have helped hundreds of people lose thousands of pounds of body fat and achieve amazing results, what are your keys to being a successful trainer?

Art: Wow, that’s a great question.  Here are my Four Factors for Success.

Discovery/Communication: It is imperative from the start to understand why that person is sitting in front of me. It is obvious they need my help for a reason. It is my job to find out what they are looking to accomplish and why they have not been able to do so on their own.

Setting Expectations/Communication:  I must explain to a client what to expect from me and what I expect from them.  Most clients should expect to keep a food journal for a certain period of time, work hard every session, and communicate any obstacles or barriers they are experiencing. In turn, they will expect me to check their food journal and provide constructive feedback, motive them every session to be their best, and establish mechanisms to overcome potential barriers. Finally, if a client does what I expect of them, they should expect to see phenomenal results.

Follow Up/Accountability: After settings expectations with clients, it is important to follow through and hold clients accountable.  As mentioned previously, if I ask a client to create a food journal it is important that I review the journal to hold clients accountable. If I ask a client to finish a training session with 20 seconds on the battle ropes full speed, they need to finish FULL SPEED on the battle ropes for 20 seconds.

Adaptability: As a trainer I must be able to adapt. Sometimes I have a vision for a client and we may hit a roadblock or obstacle. For example, maybe a client sprained their ankle playing a softball game and we had planned to complete a leg circuit the next day. Do we cancel the session? No. We can still train by adapting our program to rest/rehab the ankle and still complete a high intensity training session.

Dan: What advice do you have for someone who wants to ‘get in shape’ and lose body fat?

Art: Not to be cynical, but it is quite simple. Eat less and move more. People should adapt their nutrition intake to limit refined carbohydrates (e.g. White bread, Danish, Cookie), eat more lean protein (fish, chicken, lean beef, eggs), eat more fruit and veggies (apple, banana, spinach, tomato). Move more by finding an activity that is enjoyable (strength training, running, dancing, biking, chasing your kids at the park) and complete some form or combination of exercises for at least 30-60min 3-5x per week.

Dan: “I don’t have the time to exercise and eat healthy.”  We hear this often.  What do you say to someone in this situation?

Art: Why don’t you have time? Do you have time for yourself? Do you have time for your husband, wife, boyfriend, girlfriend? Do you have time for your kids? If you don’t, who does? I likely would not be that harsh with a new client. The point is you have to make time. We all are busy; some of us are busier than others. Exercise is not just going to happen unless it is an inherent part of your career, so you have to schedule it in your day to make sure it takes precedence. If you don’t have your health, what do you have?

Dan: What are some of your favorite quick and easy to prepare meals?

Art: Simple and portable meals are what I like.  I choose organic and buy local when possible.

Some examples:

Low fat Greek yogurt (plain) with walnuts/almonds and fresh berries

Egg (whites), turkey, spinach, low fat cheese whole wheat muffin sandwich

Protein shake and a piece of fruit

Lean beef burger on 100 calorie whole wheat sandwich thin topped with fresh avocado and tomato

Reduced fat string cheese and an apple

Dan: Many of your clients have to travel for their jobs?  How do they stay on track while they are on the road?

Art: Simple.  Just follow the principles that we have established from the beginning.  Preparation is key.  Find out in advance if the hotel has a gym, what restaurants are nearby, and if there is a supermarket in the area where you can buy healthy food.  Then, you must:

Plan your meals/workouts ahead of time.

Eat every 3 hours or as close to this as possible.

Always eat a lean protein each meal.

Limit/avoid refined carbohydrates.

Stay hydrated (drink ½ of your body weight in ounces of good clean water daily).

Avoid/limit alcohol consumption (be sure to have a glass of water after each adult beverage!).

Dan: Awesome stuff so far.  Any final words of wisdom or advice?

Art: Take action and kick ass!

Art Waters, MS, CSCS, CES is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at art@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

Live the Sweat Life!