Factors to consider when hiring a personal trainer

I love working with a trainer because it helps with motivation and provides the direction and guidance I need to reach my fitness goals.  I must admit that proper form does not come naturally for me and I often do not even realize when I am doing an exercise incorrectly.  This is why it is so important to have someone who can provide immediate feedback on proper form and technique.  I am very fortunate that I have found someone whom I enjoy working with and I look forward to our training sessions each week.

In hiring a personal trainer it is important to think about your personal goals and the reasons you are looking to make changes to your fitness routine.  You should be able to speak openly and honestly about yourself and your personal aspirations.  You should always speak to your doctor before beginning any new exercise regimen and in advance of hiring a trainer.  If you have physical limitations or prior injuries, this information would need to be communicated to your personal trainer so that a program specific to your needs and limitations is developed. A trainer would want to know your goals and what you would like to get from your program and how committed you are to achieving it.  This knowledge helps a personal trainer put together a suitable program that helps you reach your goals of being healthier and stronger.

Trainers should have and be able to verify their credentials and show an appropriate certification for their area of expertise.  Trainers may specialize in a specific area including for example nutrition, sports conditioning or weight management.  Some widely recognized programs include the American College of Sports Medicine (ACSM), the American Counsel on Exercise (ACE), and the National Strength and Conditioning Association (NSCA).  In addition, some trainers also may hold a four year college degree in a Fitness related field. As this is a field which is constantly evolving, trainers should stay current with the latest trends and research.  It is also important to check that the trainer is keeping the certification he or she has current.

Another important consideration is cost.  Rates are usually charged by the half-hour or hour.  The rates in larger cities and urban areas tend to be higher than in smaller towns, therefore it is important to do some research.  The number of sessions an individual needs can vary depending on fitness level and budget.  Group training sessions allow for the trainer to have up to 4 or 5 clients in a class at the same time and can help in reducing the cost.  This may be beneficial to the participants if it helps with motivation and in holding the other members of the group accountable during class. Discounts may be offered when multiple sessions are purchased in advance resulting in a lower cost per session.  You should check that the trainer has availability when it is convenient in your schedule.

It is important to choose a trainer that suits your personality and that you are motivated to work with. Give some thought to what training style is most suitable for you.  Would you prefer someone who is more laid back and encouraging or a trainer that is assertive and drills you to work harder and stronger.  Keep in mind that what is important is finding a trainer that encourages and inspires you.  Communication is key and you should feel comfortable asking questions if you are not certain about the proper form for an exercise.   

I am grateful to my trainer, Terry, whom I have been working with for some time.  It is with her ongoing encouragement and support I have been able to reach many of my fitness goals and maintain a healthy weight.  She has become a close friend and confidant and the inspiration for this post (Photography credit: Terry).

Sharing my weight loss and fitness story

The gym at which I have a membership recently asked for volunteers to share their fitness stories. I wanted to share my own personal experience of how becoming more physically active changed my life.  It was cathartic to talk about what led me on this journey and to share my story.  I was a little worried about coming clean, but I think it was the right thing to do.

When I first moved to the Buffalo area I gained a lot of weight after my 3rd child was born.  People often ask how much weight I lost.  To be honest, it is a painful subject for me to talk about.    I did not struggle as much with my weight when I was younger and I think that seasonal depression led to most, if not all, of my weight gain.  I can only hope that something positive might come from sharing my story.  I lost the weight 5 years ago and I will not look back.  It was a tremendous growth experience and continues to shape me as a person.

Here is a sample of several of the questions I was asked as well as my responses.

What inspires you to exercise and why is it so important to you?

Staying active and making exercise a part of my daily routine helps me to deal better with stress and anxiety.  I have much more energy.  Exercising helps me cope with the winter blues.  If I didn’t stay physically active, I would have a more difficult time maintaining a healthy weight. 

Was there a time when you didn’t exercise?

I have always enjoyed exercising.  However, when my children were younger it was more difficult to find the time to take care of myself.  I enjoyed taking long walks outside when I lived in Virginia.  This changed after I moved to Buffalo because I do not enjoy spending time outdoors during the winter months.

What changed that?

I had gained a lot of weight after my youngest child was born.  I didn’t struggle as much with my weight when I was younger so this was a difficult period for me.  I was very depressed and knew that I had to make some drastic lifestyle changes.  I have lost a lot of weight (in the double digits) and I have maintained the weight loss for 5 years.  Exercise helps me to cope emotionally with the long winters.  It was a difficult adjustment for me after moving from a warmer climate.  I am eating a much healthier diet now.   I credit much of my weight loss to giving up eating junk food and replacing white flour with whole wheat in recipes whenever possible.

What benefits do you get from exercise?

There are so many benefits that I get from exercise.  I feel so much stronger than I did when I was out of shape.  Zumba is my favorite workout, after an hour class I walk out transformed. It helps to put a smile on my face.  I am a shy person and what I love about zumba is that it helps me to express myself. I have more confidence and energy, I feel better about myself and how I look. I am a different person than I was just 5 short years ago, happier, healthier, and more content. 

What helps keep you motivated?

I try to focus on a short term goal which helps me to stay motivated.  I have my 30^th year high school reunion in Long Island coming up in May.  I have not seen many friends from my graduating class in years and would like to look my best.  I also write a health and fitness blog on blogger (Loriloves2bfit, Fit and Lovin’ it) where I share healthy recipes, the challenges I have faced with weight loss, healthy eating, and maintaining a healthy lifestyle.  It helps to know that there are other people facing the same challenges and it keeps me true to my goal of staying healthy.

I hit a milestone - 100 blog entries this year!

I just realized this past week when I posted my "Healthier Chicken Pot Pie" recipe I had reached a milestone of 100 blog entries since August of 2011.  Wow, I can't even imagine how many hours have gone into this labor of love.  I hope there has been some interest in my posts and others have enjoyed or perhaps even tried some of the recipes.  I started this blog in August, 2011.  At the time I wasn't sure of the direction I  wanted to take this blog.  So this has basically been a work in progress.

I have shared some of the trials and tribulations I have gone through in maintaining a healthy weight.  For me emotions have definitely played a role in my weight fluctuations over the years.  I struggled with seasonal depression shortly after I moved to the Buffalo area.  I have discovered what works best for me is to stay very physically active and this helps me cope.  My friends at the Buffalo Athletic Club are wonderful and I love the exercise classes offered.  Lately I am taking a break from my favorite Zumba classes as I have suffered an injury to my toe.  I am hoping I will be able to enjoy them again very soon.  I am relieved it is spring and I am able to take long walks outside which I love.  I have been spending time at the gym lifting weights and calisthenics for strength training.

It helps me to share my experiences and I hope this helps others with some of the same struggles.  As a busy Mom I can certainly understand the difficulties of finding the time and energy to exercise.  Thanks for reading and I hope the year ahead brings you joy and fulfillment.

Motivational Reasons to Lose Weight & Get in Shape

You have to admit you have thought about it. I mean what seriously could be better than to show up at your 20th year high school reunion and really stick it to the jerk who dumped you all those years ago?  Okay, maybe not, but I do think there are events in our lives which provide us with some serious motivation to lose weight and get in great shape.  If the outcome is positive and it causes us to make some well needed changes to our diet and exercise routine,  "All's well that ends well".  After all, we all would like to look our best in anticipation of an event we have been looking forward to.

Certainly one of the most rewarding parts of finding a balance between your activity level and diet is how much better you will look and feel.  It is important to consult with your doctor to make sure you are consuming enough calories and protein in your diet.  There are so many unhealthy approaches to losing weight and fad diets promising a quick fix.  It can be very frustrating and confusing not to be taken in by scams.  Expecially when it has been such a difficult and emotional process to lose the weight and keep it off.  It is very important to have a supportive network of friends and caring family who have your best interests at heart.

So for the year ahead here is hoping that you will stay healthy and well.    I will be happier in the spring when the weather warms up.  But honestly, we have been fortunate in Buffalo this year and the weather has been unseasonably mild.  I was taking long walks outside up until just recently, early December.  I will tell you it makes a tremendous difference in how much better I feel!

What to do when temptation strikes?

Don't you just hate it? You are enjoying the afternoon at the mall and the delicious scent of fresh baked cookies or brownies is calling your name.  Or it is Halloween week and everywhere you look in your house is a Snickers or Almond Joy candy bar that your children have gotten from trick or treating.  What can you do when temptation strikes?

The first thing I try to do is to think about how much better I will look in my clothes if I avoid junk and unhealthy foods.  Shallow, maybe, but it is one of the best benefits that comes from eating healthy and exercising.  My diet has been junk food free for three years now, and I do notice that I have much more energy than I did before.  While I may have gotten a brief boost from sugary foods, it would soon be followed by a crash and I would feel awful.

Another approach that could be helpful is to try to keep a stash of healthy foods around your house that will feed your impulse to snack when hunger strikes.I will sometimes munch on dry nutritious cereals when I am craving chips or other salty snacks.  Instead of eating ice cream, I enjoy a smoothie made with Kefir Nonfat Probiotic, almond mik, and fresh fruit.  If I am watching a DVD with my family at home, I will munch on fresh sliced carrots, peppers and celery with lowfat salad dressing.  It satisfies my desire to munch on something but I do not have the guilt that comes from eating something junky.

If all else fails, sometimes nothing is better than taking a long run or walk to take your mind off these impulses.  Sometimes the desire to eat when you are not hungry is nothing more than boredom.  First have a glass of water, then call a friend, solve a crossword puzzle, or take your kids to the park. 

Easing back into my exercise routine.

This has been a better week than I had expected.  I was not sure how I would feel after trying to resume my workouts.  I walked every night and went to my favorite yoga classes at the gym with my daughter.  I did mention my injury to the yoga instructor so she would not be surprised if I was unable to participate fully during the classes. 

Yes, there were some stretches that I had to modify because of the pain that I have been experiencing on the left side of my body.  Usually I am able to push myself to the limits with the stretching, but I had to keep myself in check so as to not to risk my recovery.  I am slowly beginning to feel more like myself again.  I am noticing much less pain when I wake up in the morning.  I really do believe in the positive benefits of exercise in how our bodies recover after an injury.  For me it is not only physical, but emotional.  I am much happier when I make the effort to include exercise as part of my day.

Things are starting to look up, and hopefully, I am just a few short weeks from feeling great again!

On Staying Motivated to Workout and Exercise

We've all been there.  Maybe we have been putting too many hours in at work, we overindulge on a holiday meal, or just lack motivation.  What helps you to get back in the swing of your exercise regimen?

I love it during the summers when the weather is nice in Buffalo.  There are many ways to actively spend the day outdoors and exercise.  I love to walk on the riverwalk path in Niawanda Park alongside the Niagara River with my family in North Tonawanda on a beautiful summer day.   The summer months are not usually when I run into difficulty finding the time or energy to exercise.

The most difficult period of time for me is during the dreadfully long winters in Buffalo.  I have found the local gym where my family has a membership to be what helps out the most.  They offer a wide variety of classes and if I get bored, there are plenty of new ones to try.  Lately my 17 year old daughter has been joining me for the Tue/Thur. evening yoga classes.  There are many new classes I hope to try which are offered on their schedule.  One of these days I will have to make it to the Basic Training class!  Things will definitely get more hectic in the fall when the school activities resume, but I must remain committed to making the time for exercise.   I feel so much stronger and healthier when I do.

What motivates you to stay healthy and fit?

Life is so busy that sometimes it makes me think about why it is important to stay fit and healthy.  It is not always easy to take time out of our busy schedules to get to the gym.  There are some evenings especially during the school year when I am running from one activity to the other with 1 of my 3 kids.  The one thing I do know is that I have so much more energy to get through a busy day when I am eating healthier and exercising.

The most important reasons to me to stay healthy and fit is so that I can remain youthful, have more energy, and to feel better.  How about you, what reasons are most important to you to try to stay healthy?

"Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded."  -  Johann Wolfgang Von Goethe

Taking positive steps toward a healthier lifestyle

Ephipany- A sudden manifestation of the essence or meaning of something.  Have you ever had a moment in your life when something suddenly becomes crystal clear and it motivated you to take action to make a change?

About 3 years ago I did not feel as well as I should have physically.  I took a drastic step and decided to make some huge changes in my diet and exercise routine.  I have eliminated sugar and junk food from my diet.  I have heard the chorus of "everything in moderation" but found that it just never worked for me.  Once I would have the taste of a cookie, I could never stop at just one.  For me now treats include greek yogurt with fruit or a nutrition bar only after reading the nutrition label carefully to make sure I understand what I am putting in my body.  Exercise classes at my local gym really help me feel connected to my community and I love working out with a group.

If you are looking for someone to cheer you on and celebrate your success, you have come to the right place.  I will be rooting for you and encouraging you every step of the way.  I know first hand how much better you can feel with modest changes in your diet and exercise regimen.

Making Healthy Choices while Traveling

Today I am taking my daughter on a campus tour of SUNY Binghamton. We drove from Buffalo, NY last night right after I got home from work. A challenging aspect of being away from home for me is watching what I eat and making sure I find the time to exercise.

Our hotel room stay includes continental breakfast which is great. Usually I can manage to pull a healthy breakfast together with the choices that are available.  Restaurant menus can be really tricky, and a challenging aspect is to make sure you know what you are getting. I can drive my husband crazy because I will ask the waitress 101 questions about how food is prepared before I make a decision. I am happy to see that more restaurants are now beginning to offer healthy options on their menus.

What are some tips that help you navigate a restaurant menu when trying to make healthy choices of what to eat?

Later we will make the drive to Port Washington, NY, for a planned tour of the campus of SUNY Stony Brook tomorrow. I look forward to the long walks I love taking in my hometown.  I think the people stay very fit there because they do a lot of walking and are health conscious. How much of our own attitudes about health and fitness are shaped by the people around us? It definitely helps me to be surrounded by positive people who are conscientious about their health and well being.

Time to introduce myself, and why health and fitness is so important to me.

This whole blogging thing is new to me, but I thought I would throw my hat in the ring and give it a whirl.

I am a Mom of 3, accountant by day, with a real passion for staying fit and active in my everyday life.  Much of my outlook has been influenced by events I experienced in my life.  I lost my wonderful Father when I was 3 years old to heart disease.  I have had difficulties staying in shape especially after having children with the time demands of motherhood.  Since my family and I have lived in Buffalo, NY, it is necessary for me to make the time.  It helps me cope with the blues that can be truly debilitating given the long drawn out winters here.  Once I get pumped up from exercise, I have much more energy and I really do feel stronger physically as well as mentally.  Exercise to me is more exhilirating and addictive than any drug.

I am hoping that by writing this blog, I can share my experiences with others who understand all too well the challenges of maintaining a healthy lifestyle.  I also believe that you will reap the benefits that you sow.  It is truly worth the effort in terms of how much better you will feel by maintaining a healthy diet and exercise routine.