Q: I am ready to hire a personal trainer, but I am unsure how to find the best one for me. Any suggestions?
A: Hiring a Personal Trainer is well, personal. Each person has their own goals and personality, and the key is finding a trainer that can keep you motivated, and on track with your goals.
Below are some suggestions on how to choose the right personal trainer.
1. Education
Look for a personal trainer with a NCCA (National Commission for Certifying Agencies) certification, and/or a college degree in exercise science or a related field. This lets you know that your personal trainer has a solid educational foundation in exercise program design.
NCCA certifications include ACE, NASM, AFAA, and many more.
2. Work experience/Areas of Expertise
Does he/ she have expertise in a certain area of fitness or prefer to work with certain types of clients, for example — sports conditioning, pre-natal fitness or post-rehabilitation? Ask them about your specific needs and limitations.
3. Rates
Personal training fees can be based on a trainer's experience and reputation, as well as facility prices if the gym regulates trainer's costs. Though you will meet with your trainer more often at first, your financial investment should decrease as you become more independend, knowledgeable and fit.
Does a trainer offer individual personal training and/or do they offer group personal training? Group personal training can be a great budget friendly option to individual training.
4. Talk to Your Trainer
Developing a personal yet professional relationship with your trainer is important. The personal trainer you select should motivate you using positive, not negative reinforcement. A trainer that listens to your goals and limitations is important to your overall success. Importantly, that trainer should be someone you like, you will get the best results with someone you connect with.
5. Professional Liability and Business Policies
Many personal trainers operate as independent contractors and are not employees of a fitness facility. Ask your trainer if they carry professional liability insurance, and make sure you understand their cancellation policy. If you are hiring a Personal Trainer at a 'Big Box" gym (Ballys, 24hr Fitness), make sure they listen to your goals and limitations, and respect them! If you find that your trainer isn't meeting your needs, ask for another trainer!
Monday, December 31, 2012
Tuesday, November 20, 2012
Ask A Trainer: New Years Resolutions the S.M.A.R.T. way!
Q: I don't want to wait until the New Year to make some fitness changes, how do I get started, and stay on track?
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A: The New Year is when a lot of people make a resolution to take better care of themselves, start a new fitness program or just eat healthier. Statistics show that 50% of people drop out of a fitness program within the first 6 months, and the main reason sited is lack of time. The second reason - boredom. Its easy to make excuses for not continuing (or starting) that fitness program you so eagerly started the beginning of the year, but more challenging to keep it going beyond that 'sticking' point.
Setting your goals the SMART way can help you stay on track, and keep you motivated while creating new habits.
* S = Specific
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Goals should be straightforward and emphasize what you want to happen. Ensure the goals you set are clear, straightforward and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
* WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc.
* WHY is this important to do at this time? What do you want to ultimately accomplish?
* HOW are you going to do it? (By…)
* M = Measurable
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If you can’t measure it, you can’t manage it. Choose a goal with measurable progress, so you can see the change occur. To do this, build in several short-term or small measurements and establish concrete criteria for measuring progress.
How will you know when you reach your goal? Be specific! “I want to attend 2 fitness classes a week for the next 2 months” shows the specific target to be measure. “I want to improve my overall health” is not as measurable.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that inspires continued effort required to reach your goals.
* A = Attainable
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An attainable goal needs to challenge you slightly but not be so far out of reach that it is impossible to achieve. Although you may start with the best of intentions, your subconscious will keep reminding you that this goal is unreasonable and will stop you from even giving it your best.
For example, if you aim to lose 20lbs in one week, we all know that isn’t achievable. However setting a goal to lose 1lb a week through exercise and nutrition can be achievable for you.
The feeling of success which this brings helps you to remain motivated.
* R = Realistic
----------
This is not a synonym for “easy.” Realistic, in this case, means “do-able.” Be sure to set goals that you can attain with some effort but not so difficult that you set the stage for failure. Set the bar high enough for a satisfying achievement!
Devise a plan or a way of getting there which makes the goal realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods.
It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually when this feels realistic for you.
* T = Timely
----------
Set a time frame to achieve your goal. Without a time frame, the commitment is too vague and tends not to happen because you feel you can start anytime.
In addition, make smaller time frames for incremental goals.If your goal is to lose 20 lbs in the next year, set a short term goal for 2 lbs each month. Putting an end point on your goal gives you a clear target to work towards.
Without a time limit, there’s no urgency to start taking action now.
==========
A: The New Year is when a lot of people make a resolution to take better care of themselves, start a new fitness program or just eat healthier. Statistics show that 50% of people drop out of a fitness program within the first 6 months, and the main reason sited is lack of time. The second reason - boredom. Its easy to make excuses for not continuing (or starting) that fitness program you so eagerly started the beginning of the year, but more challenging to keep it going beyond that 'sticking' point.
Setting your goals the SMART way can help you stay on track, and keep you motivated while creating new habits.
* S = Specific
----------
Goals should be straightforward and emphasize what you want to happen. Ensure the goals you set are clear, straightforward and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
* WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc.
* WHY is this important to do at this time? What do you want to ultimately accomplish?
* HOW are you going to do it? (By…)
* M = Measurable
----------
If you can’t measure it, you can’t manage it. Choose a goal with measurable progress, so you can see the change occur. To do this, build in several short-term or small measurements and establish concrete criteria for measuring progress.
How will you know when you reach your goal? Be specific! “I want to attend 2 fitness classes a week for the next 2 months” shows the specific target to be measure. “I want to improve my overall health” is not as measurable.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that inspires continued effort required to reach your goals.
* A = Attainable
----------
An attainable goal needs to challenge you slightly but not be so far out of reach that it is impossible to achieve. Although you may start with the best of intentions, your subconscious will keep reminding you that this goal is unreasonable and will stop you from even giving it your best.
For example, if you aim to lose 20lbs in one week, we all know that isn’t achievable. However setting a goal to lose 1lb a week through exercise and nutrition can be achievable for you.
The feeling of success which this brings helps you to remain motivated.
* R = Realistic
----------
This is not a synonym for “easy.” Realistic, in this case, means “do-able.” Be sure to set goals that you can attain with some effort but not so difficult that you set the stage for failure. Set the bar high enough for a satisfying achievement!
Devise a plan or a way of getting there which makes the goal realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods.
It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually when this feels realistic for you.
* T = Timely
----------
Set a time frame to achieve your goal. Without a time frame, the commitment is too vague and tends not to happen because you feel you can start anytime.
In addition, make smaller time frames for incremental goals.If your goal is to lose 20 lbs in the next year, set a short term goal for 2 lbs each month. Putting an end point on your goal gives you a clear target to work towards.
Without a time limit, there’s no urgency to start taking action now.
Thursday, October 25, 2012
Ask a Trainer - Staying Motivated
Q: I have a hard time staying motivated to keep exercising. Do you have any suggestions?
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A: Everyone tells you to stay motivated with your fitness program, and sometimes you ask yourself - WHY? Why should I keep going when I have tried in the past, and failed? Why keep working out when I am not seeing results when I think I should?
Here are some hidden reasons to rediscover your drive, and keep your motivation going!
* Fitting into that special outfitIts been hanging in the back of the closet for a year now, just waiting until that special occasion. All it takes for that outfit to fit is that extra 10 minutes of exercise, one more set of crunches, or walking that extra mile.
* For that special person
For your kids, your spouse, or even for yourself! The healthier you are, the longer you will live and the more satisfying your life will be.
* Making the time fly byEver have a day (or a week) where the clock gets stuck and it never seems to end? When you have a goal in mind you are more willing to cook healthier meals, exercise regularly, and the time will fly by.
* The WOW factorPicture yourself going out and bumping into someone you haven't seen in a while. Imagine their reaction - "Wow! You look fantastic!" By sticking to your goals watch the "wows" add up.
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