Archive for June, 2011

Personal Training 101

Tuesday, June 14th, 2011

Most people at some point or another have found themselves lacking the motivation to follow through on a fitness routine by themselves.  If you find yourself losing focus on a solo fitness regimen, a great option is to work with a personal trainer.  This article from LiveStrong.com highlights the numerous potential benefits of working out with a personal trainer.

Personal Training 101

Find the Right Fit and Create Your Own Finish Line

By DeborahB

A good personal trainer can help you get slimmer and stronger just as quickly as a bad one can lighten your wallet and leave you limping along the side of the road. A well-trained fitness coach will know how to guide your strength and conditioning goals while keeping you off the injured reserve list.

Credentials First, Please

Check for credentials. Anyone can call himself a personal trainer; however, educational programs are available for trainers, each requiring varying coursework, workshops, testing and costs. Investing time and money in professional credentials is, if nothing else, an indication that the personal trainer is serious about his career.

Employment for fitness workers is expected to increase much faster than the average for all occupations, according to the U.S. Bureau of Labor Statistics. To set standards for this growth and protect customers, the National Commission for Certifying Agencies (NCCA) accredits certification programs in the fitness industry. Check that your personal trainer has a certification from an organization accredited by the NCCA; it’s considered highly desirable.

Once you determine your prospective trainer’s credentials, think about how her education might help you achieve your goals. Do you want to lose 10 lbs. by swimsuit season, run a 10K, or simply feel better on a daily basis and improve longevity? Celebrity trainer Jamie Milnes said, “People come to me for three main reasons: to look better, to improve their health and to perform better.” Milnes has trained a host of celebrities, including Harrison Ford, Natasha Bedingfield and Cindy Crawford. He believes it’s easier to stay motivated when your long-term goals are related to health, as opposed to aesthetics.

Ask about your trainer’s current clientele. If you’re a 45-year-old woman, but your trainer usually works with 20-something gym rats, it might not be a match made in bodybuilding heaven. Ideally, you want a trainer who relates to your particular fitness level. If you have injuries or chronic health problems, that’s even more important. As Milnes explained, “Anyone can go out and beat you up. A good trainer knows how to make adjustments based on your age, health and any special health conditions.”

All About Qualities

Is your trainer the strong, silent type or a no-holds-barred drill sergeant? A trainer’s means of motivating is a significant consideration. Certain styles will keep you pumped up, while others will give you a headache. The only way to know for sure is to go through an actual training session. Many trainers will give you the first session free. Just ask.

Observe your trainer candidate in his natural habitat: the gym. Does your trainer surround himself with a quality entourage? Ideally, your trainer’s inner circle should be composed — in part — of medical professionals. Good trainers have longstanding relationships with competent professionals who know sports medicine, physical therapy and nutrition.

More doctors are prescribing fitness as the best medicine and are actively seeking out trainers as referral partners. Your family doctor might have a great trainer in mind for you.

Don’t overlook likeability. You’re going to be sweating it out with your trainer at least twice a week in most cases. You’ll need to share personal information about your health and wellness. At the very least, you should enjoy this person’s company.

Reaching Results

A standardized fitness assessment from the Mayo Clinic based on a program designed by the President’s Council on Physical Fitness and Sports looks at four key areas: aerobic fitness, muscular fitness, flexibility and body composition. Keep these in mind when you communicate your goals. Your trainer should start with an overall assessment of your health, including a body-fat analysis. Talk candidly with your trainer about what you hope to accomplish, and be ready to accept frank feedback. “If you commit to at least two days a week, you’ll see results in the first month,” said Jennifer Kenny, a Denver-based personal trainer. Then, be patient. Super bodies don’t evolve overnight, even for the camera-ready Hollywood types.

“One of the biggest reasons people drop out from a training program is the unrealistic expectation that weight training is a silver bullet,” said Kenny. You should look at it as one component in an overall plan for good health. Eating right, other forms of exercise and overall balance should also be part of the mix. “You can’t expect to hit the gym a couple of times a week, eat whatever you want and still meet your goals,” Kenny said. Sporadic exercise of any kind seldom yields results.

A good trainer will continually mix up your routine and come up with new and creative ways to help you stay motivated. Don’t be shy about suggesting something you’d like to try.

Remember, throwing money at someone to help you sculpt a better body won’t replace hard work and dedication. Half the battle is finding the right person up front, before you ever break a sweat. “Working with a personal trainer should be a great experience,” said Milnes. In the end, most trainers and experts agree: Major results boil down to the client’s determination and readiness to incorporate fitness into a healthy lifestyle — for the long haul.
Read more: http://www.livestrong.com/article/300140-personal-training-101/#ixzz1PGuZj9rk

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Summer Squash and Chicken

Thursday, June 2nd, 2011

Now that the weather has finally turned nice, it’s a great time to fire up the grill for some healthy eating! Try this excellent, low-fat chicken recipe that is easy to make .  Enjoy!

Summer Squash and Chicken

From Good Housekeeping

Toss these ingredients on the grill for a perfectly simple summer meal.

summer squash and chickenBrian Hagiwara

Serves: 4 Edit

Total Time: 55 min

Prep Time: 15 min

Cook Time: 15 min

Ingredients

  • 1  lemon
  • 1 tablespoon(s) olive oil
  • 1/2 teaspoon(s) salt
  • 1/4 teaspoon(s) coarsely ground black pepper
  • 4  (about 1 1/4 pounds) medium chicken thighs, skinless and boneless
  • 4  (about 6 ounces each) medium yellow summer squash, each cut lengthwise into 4 wedges, substitute zucchini
  • 1/4 cup(s) fresh chives, snipped
  • Grilled lemon slices, for garnish

Directions

  1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup.
  2. Add chicken thighs to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.
  3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
  4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken and squash over once and removing pieces as they are done.
  5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.
  6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices.
Nutritional Information
(per serving)
Calories
255
Total Fat
8g
Saturated Fat
3g
Cholesterol
101mg
Sodium
240mg
Total Carbohydrate
8g
Dietary Fiber
3g
Sugars
Protein
29g
Calcium

 


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