April 2011
1 post
I Am My Target Market
When I first started my personal training company, LifeStages Fitness, I hired a marketing consultant to help define vision, etc. The first thing she asked me was “Who is your target audience for your services?” A very reasonable question, but my smart ass retort was:“Anyone with money.” The marketing person suggested I pick a narrow, but deep market and voila, we had it: women and men over the...
August 2010
1 post
Determining the Amount of Calories Burned During...
A lot of folks operate under the illusion that they can eat whatever they want after exercising. They think an hour of moderately strenuous exercise created a huge calorie deficit. I’ve fallen into this trap before – it probably was true when I was 25 years old, but not now that I’m 52. The problem is, in my mind I’m still 25.
For example, a 150 pound woman in her thirties would require a...
July 2010
1 post
What You Should Know About Cellulite
I’m sure many of you, like me, at one time or another have experienced the horror of seeing your butt in the mirror and thinking to yourself “Whose butt is that? Gads! It’s mine!” The dimpled, cottage cheese you see is cellulite. About 85% of women have some form of cellulite. Men get off the hook on this one – cellulite is rarely observed in males.
To better understand cellulite, a review of...
June 2010
1 post
Guidelines for Exercising in Stinking Hot Weather
Hot weather has arrived and temperatures in my area (DC metro) are starting to inch into the low 90’s with humidity up in the 70%to 80% range. Walking the dog can make me feel as if I was put in a dryer with a bunch of mosquitoes and soggy towels. How can you best alter your fitness workout routine to prevent heat related problems? Here are some suggestions to keep you active, yet...
May 2010
1 post
7 Reasons Why You Can't Lose Weight
There are few things more frustrating than not being able to lose weight. You work out like a maniac and eat what you think are all the right foods. But, you still are not at your goal weight. It is nearly summer time and you are facing the horrendous prospect of wearing a bathing suit or shorts and tank tops.
I’ve always been wary of articles that say “Get Six-Pack Abs in 5 Easy Moves,” so I can...
April 2010
2 posts
5 Guidelines for Eating Sugar
OK, I admit it – I love sugary foods. Fresh, chewy gumme bears are my particular weakness. I’ve been known to blow through an entire bag of gumme bears after a especially stressful day. I have flown to Germany just to score gumme bears. They are devoid of any nutritional content, yet I end up popping the darling, rainbow colored little bears like an addict. And I know better!
Most of us have a...
The Effect of Exercise on Mood
For years, I’ve heard that exercise enhances mood. How does physiological activity affect psychological states such as anxiety and depression? Is it the placebo effect or is there a scientific link between the two? Based on my experience, I believe there is causation. I have watched clients gain confidence in direct proportion to their strength gains. And I have seen exercise have a profound...
March 2010
1 post
21 Days to Create a New Habit – What is It Based...
After my knee replacement surgery, I took two months off from work as a personal trainer. Other than physical therapy, I wasn’t able to do any exercise, much less follow my usual exercise regimen. Additionally, I was higher than a kite from pain medications and slinging weights around just wasn’t safe. After three months, I found myself ten pounds heavier and wanted to get it off.
I subscribe to...
February 2010
3 posts
Belly Fat and Stress
Do you want a good indicator of how stressed you are? Look down and check how much belly fat you have. Genetics certainly play a role in how you will store fat, but stress often plays a bigger role and exacerbates genetic tendencies.
When I worked as a researcher and was particularly stressed I would often haul myself to the vending machine for my favorite treat: Butterfingers. Was it that I had...
Fitness and Menopause
This post sheds some light on the role of fitness in obviating some of the symptoms of menopause. I researched this topic through many bouts of wiping sweat off my face from one of my many daily “hot flashes.” Unfortunately the understanding of the biology of menopause is relatively poor (do I hear the women reading this saying “Mmmm hmmm, you got that right!”). Menopause literally means the...
How to Hire a Personal Trainer
I am constantly amazed at the low barrier for entry into the fitness industry, particularly for personal trainers. You might be surprised to learn that there are no state licensing procedures and virtually no oversight of personal trainer practices. There are certifications (which I’ll discuss later), but a certification is not necessary for anyone to wear a t-shirt that says “Personal Trainer” or...
January 2010
2 posts
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