Wednesday, February 14, 2018

What Valentine's Means For Your Fitness


At PPT, we truly love Valentine's Day because it's the greatest fitness mnemonic of the year - reminding us that beach season is just three months away, and that if we're going to look our best for all the travel and outdoor activities coming up, we need to take charge now and make exercise and meal planning priorities.

For many, Valentine's Day is also a key reminder of the importance of physique and confidence in our romantic lives.  After all, date night is a 1000 times better when you're energetic, looking sexy and feeling great about your body.

Reminder: Code HEALTHY200 saves an extra $200! Expires tonight at midnight! 



With just a little over three months left until the summer season begins, now is the "perfect" time to set specific goals, choose your Perfect Personal Trainer, and feel the incredible confidence of goal-achievement with our 40-Session Commitment Package

With 40 sessions, 
you'll have low-cost sessions in your fitness account, and you can train 3x/week from now through the middle of May, watching the fat melt off and get replaced with strong, sexy muscle tone.

Don't have equipment for in-home training?
You'll never need a home gym with PPT.

Our professionals plan each session based on your changing needs, and we show up with everything required to maximize your results. 

As you get stronger and progress into new territories, we just keep arriving with new equipment for every session. 

Watch Louis' story below!


Arm Sculpting?
Reduce Neck-Fat?
Firmer Buttocks?
Shoulder or Knee Recovery? 

Yes, you can!  Whatever your goal, you can achieve it with PPT's fun but science-driven in-home programs!

Save an extra $200 on top of already-huge savings on your new 40-Session Commitment Package!

"HEALTHY200" expires at midnight!

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Make Valentine's Day your summer-body launching pad! 
Call (877)698-3648 or request your free consultation
Already on an exciting PPT program?
Contact Client Services so we can help make your experience even better!







 


Saturday, February 10, 2018

What Your Bodyfat Percentage Really Means

Bodyfat percentage (or "body composition") is the amount of your bodyweight that is fat mass.  Knowing your bodyfat percentage is critical for three key reasons:

1. To determine your risk for health problems (and what those problems will be)
2. To properly set goals for muscle gains and weight loss
3. To properly track your progress




Aaron Dunn is a PPT physiologist and part of our clinical research team.  He explains it by saying, "We tend to think about our bodyweight and how many pounds we want to lose or gain.  But, bodyweight isn't a very helpful data-point.  By measuring bodyfat, we can actually see when we are losing fat or losing muscle, and we can see when we are gaining fat or gaining muscle. With bodyweight  measurement, it's a guess. That's why gains and losses in bodyweight can be so confusing and mysterious sometimes."

How does a bodyfat percentage help you track someone's muscle tone?

"When a client is interested in muscle toning, they're looking to burn fat from within and outside of the muscles.", explains Dunn.  "They are also looking to gain some muscle in its place.  Each of those events will reduce the client's body composition.  Toning means a reduction in bodyfat percentage, and generally a fairly consistent bodyweight for most."


So, if a client wants to get toned but not lose weight, you track it by checking bodyfat?

"Correct.  It becomes obvious visually, of course, but we can quantify it and set goals like, 'We're at 13% now, and we'll get to 10% in six weeks.'  It's a cutting edge metric that most fitness trainers forget about."

And, how does knowing bodyfat predict health issues?


Dunn explains, "Statistically, high ranges of bodyfat are more associated with heart disease than lower ranges.  For example, over 38% is considered morbid obesity, which means that a person's cause of death will probably be obesity-related.  At percentages around 25% for men and around 32% for women, risk for cardiovascular disease is elevated, and intervention is recommended, but it is not as severe as those in the 38% or higher category."

Is getting down to 36% or 37% much better from a health-risk perspective?

"Yes, 38% is where many studies show a pique, so every bit below that is helpful.  The goal, though, is to reach the healthy ideal of no more than 16% for men, and no more than approximately 27% for most women.  Race and age also influence these numbers, but these are fair and general approximations when we're evaluating risk assessment."

Aren't some people higher than 38%?

"Yes, many.  A lot of clients were 50% or more when they first came to us.  That suggests a very high risk for obesity-related death, so our concern is high.  Thankfully, we don't let anyone stay there for long, and they're always eager to put in the effort, slim down and improve their health stats."

And what would a bodyfat goal be for someone who wants to get very muscular?

Dunn provides a specific insight:  "At around 11-13% for men, or 18-22% for women, we generally see the muscles of the mid-section.  The term 'looking toned' is subjective, and everyone has a different standard, but those are fitness model ranges and common to fit Hollywood actors, too. Getting a man down to 7% or a woman down to 12% is extreme, and requires incredible dedication and an around-the-clock schedule of training and meal planning."

Is any of that helpful from a health perspective?

"No, the very low numbers like these won't improve health.  It's cosmetic 'beach body' fitness, but it's safe and challenging to achieve and maintain.  Most clients are happy reaching the healthy norms or getting a few percent below.  But, goals change and we can take a client as far as they want to go if it's safe!"
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Save $200 on your new in-home personal training program!
Now through Valentine's Day, use code 
HEALTHY200
on ANY paid-in-full, one-payment Commitment Package


Private 35-minute sessions just $42
Private 55-minute sessions just $57.49
Training for Two 55-minute: $35/person

Call (877)698-3648 with questions!

Visit http://perfectpersonaltraining.com/rates to start your success today!




















Wednesday, February 7, 2018

Age & Stubborn Weight


PPT's research department loves getting to the absolute truth about what control we truly have over our bodies.  

"I hate to see people struggle," explains Val Fiott, Director of Client Services and Clinical Research.  "We're taught to believe that we have little control over our weight or our muscles, and it's a shame.  I want everyone to maximize their happiness, and at PPT, we've been fortunate to discover the incredible tools that that takes!"


Great! So, how exactly do we get rid of the stubborn excess flab that just won't burn off from exercise and diet?

"Are you ready for the truth?  Any excess fat will burn off from the right plan!" says Val.  "Our most successful clients let us rely on periodization, where we're updating our strategies and really targeting the specifics.

"And, our exercise plan has to chase the variables in order to make your body increasingly more fat-burning."

What do you mean when you say "chase the variables"?

"The biggest problem I see when people come to us for weight loss is that they think a routine is the answer. But, when routines don't update properly from session to session, the body gets stagnant.  When I say 'chase the variables' I'm referring to the very details that make up a fitness program:  Each selected intensity, the amount of time spent on an exercise, the amount of time spent at rest, the rhythm of the exercise, the intervals we create, and many other factors... There is an awful lot of decision-making that goes into an optimal program.  Each variable needs consistent change, and the right kind of change.  People generally don't do that, so their progress is minimal without the right coach."

And how does age slow down the process?

"It's not really age," Val begins, "but rather the way we tend to let our lifestyles change our hormones and metabolism.  Unhealthy decisions add up!  A thirty-year-old has generally made fewer strikes against their body, so to speak, than a ninety-year-old, but it's not age, it's how you're living.  I see people in their twenties who have slowed their metabolisms and whose lifestyles create severe hormone imbalances.  That will really impede weight loss.  On the other hand, I can show you people in their 70s and 80s who look and feel amazing, with no excess fat whatsoever.  It's not age, it's the precision of your program."

So will adding variety to a fitness program make a big difference?

"I wish it were that simple, but we won't be successful if we add variety for the sake of adding variety.  The decision has to be valid to be optimal. For example, using a superslow strategy with less range-of-motion can be excellent for some clients, and a waste of precious time for others.  It depends on a lot of things that relate back to muscle response and even genetic muscle-fiber type.  I always encourage our clients and fitness coaches to contact me to discuss their programs, so we can explore every avenue and ensure that every last pound gets shed!"

Aren't some of us just hopeless, though? Like our bodies are just done losing weight and this is how it is?

"Of course not!", Val smiles. "When we get the meal planning and hormones right, improve a few lifestyle factors, and just do the 'detective-work' as needed, nothing stops anyone.  In my 20+ year career, I've never seen anyone fail who followed an accurate, in-depth plan like ours - not one person. "





Call Perfect Personal Training with questions at (877)698-3648.  

Dial 7018 to speak with Val Fiott directly, or just dial 0 for general questions. 

perfectpersonaltraining.com


Your fitness and preventive health solutions are just a phone call away!







Thursday, February 1, 2018

Meal Planning With Cheat Foods


Just imagine... You're losing weight safely, but while still eating the foods that you crave.

What may sound like a gimmicky infomercial is actually the real deal:  PPT clients everywhere are shedding excess pounds and reaching their ideal bodyfat percentages without having to sacrifice their favorite foods and drinks!





"A big misconception in the world of weight loss and metabolic change is that eating 'healthy' equates to losing bodyfat and getting thinner," explains Val Fiott, PPT's Director of Research and Client Services.  "But it isn't quite like that.  If you switch to healthy foods without decreasing your caloric intake, then the switch won't actually shed bodyfat.  It'll still be healthier for your body, of course, but it won't equate to fat loss."



But doesn't a healthier body shed excess weight?

"Not necessarily," continues Val.  "For example, if you ate 500 calories of broccoli instead of 500 calories of pizza, you're certainly doing a world of good for your heart, joints, bones, and muscle tissue - not to mention many other components in the total spectrum of health.  But, at the end of the day, it's still 500 calories of consumption either way, and that's the main aspect of the fat-burning equation. This is why our PPT meal planning can shed bodyfat fast while our clients still enjoy their 'cheat foods' on a regular basis - in the right quantities, the 'cheat foods' can still allow fat loss."

PPT does not suggest unhealthy eating.  We recommend a generally plant-based and organic diet rich in vegetables, fruits and herbs.  We do, however, understand how many clients struggle with dietary change, and so we craft every meal plan to be 100% personalized to the individual's comfort level.

"Meal planning starts with the question, 'Which foods and drinks are you willing to drop entirely, and which ones are you intent on keeping?'" explains Aaron Dunn, long-time physiologist and nutritionist with Perfect Personal Training. "Once we know a client's boundaries, we can swap out the junk food that is less important to them for healthier selections.




"If the protein, carb and fats are being consumed in the right amounts, there is a fast but safe rate of fat loss and muscle gains, even if the foods themselves aren't as desirable as we'd like to see."  

So what does a PPT meal plan look like?

Val elaborates:  "For clients who are open to significant change, we'll help them plan meals rich in coconut oil, flax and fish oil - high omega-3 foods that keep you feeling full and that promote incredible tissue repair and heart health.  This is an especially ideal selection of fats for those who give in to hunger or who have poor immune response or joint health.  Dark, leafy greens round out the carbs and proteins for clients like this, who want optimal nutrition." 

And what about those of us who don't like that type of food?

"This is where the fun stuff comes in!", explains Aaron.  "We literally have clients on meal plans that involve some burgers, pizza and even chocolate if that;s what the client wants.  We're careful to calculate the right amounts of each without letting them have too much of any macronutrient. Surprisingly, it's really not the unhealthy food that makes people overweight, but the amount of it being consumed at one time.  Spacing it out throughout the week is a whole lot better than having to give it up entirely."

What does meal planning with PPT cost?

"For our regular clients... Absolutely nothing!", Val explains with a smile.  "Your health is our business, so clients on our Commitment Package of 40 sessions enjoy free meal planning with us by phone, email or Skype.  For those who are not on a Commitment Package with us, we still offer it complimentary as long as you're meeting with your PPT fitness coach at least three times each week.  For all other valued clients, just purchase a session or two on our website, and we'll use that time for email, phone or Skype for meal planning, to show you exactly what your body needs to look and feel your best!"


Give meal planning or in-home exercise sessions as a gift this Valentine's Day.  

Save an additional $200 on a paid-in-full

40-Session Commitment Package with code HEALTHY200
Hurry!  Expires on Valentine'e Day, 2/14/18

Sunday, April 2, 2017

The Truth About Your Waist-To-Hip Ratio


Your waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. The WHR has been used as an indicator or measure of health and mortality, especially as they relate to heart disease and diabetes.

Exercisers often go about improving the waist-to-hip ratio in an ineffective way, relying on exercises that use the hips and waist in the hopes of burning off the excess fat in those areas.  Unfortunately, this concept of spot-reducing bodyfat is a myth, and vigorous hip and waist exercises will not favor fat loss in those areas as opposed to other areas.

So, how does one improve a waist-to-hip ratio and reduce health risk?

Actually, you use the exact same methods that apply to anyone with excess bodyfat to shed!

 As most of you are aware, the ideal strategies vary from person to person and depend partially upon the level of program involvement.  For example, there are strategies that work beautifully for people who exercise more than five hours per week.  Different strategies need implementing for exercisers who exercise less, or for those who have certain dietary, prescription drug or health obstacles. Regardless, your fat-burning strategy doesn't change based on your waist-to-hip ratio, because the location of the primary bodyfat is not an influence.  


Sure enough, as your bodyfat drops, you're sure to lose it everywhere: The waist, the hips, the abdomen and all other areas with excess fat to share will all see it drop off as your program progresses. So, the next time you find yourself doing 1000 crunches or squats to change your hip or waist sizes, keep in mind that a total-body, science-driven plan will be a far safer and more effective way to burn down the trouble areas and improve your waist-to-hip ratio!



Wednesday, March 1, 2017

Home Cardio Equipment Under $200 On Amazon

Tired of huge, expensive equipment like treadmills and stair climbers?

Perfect Personal Trainers are often asked what our suggestions are for in-home cardiovascular equipment. Val Fiott is our Client Services Director, Research Coordinator, and is a regular contributor for the American Council on Exercise's exam writing.  Below, Val gives his list of the five best cardio devices we found for under $200 on Amazon:


#1: Vertical Climber

"My first choice is the Vertical Climber.  For fat burning, you want to engage as many limbs as possible.  The vertical climber is a helpful choice because you'll use many major areas simultaneously, and it'll spread out your workload so it feels easier."
Buy It Now: Only $199!  Prime available



#2: Exerpeutic Air Elliptical

 "The Exerpeutic is a comfortable, smooth ride that I think is actually FUN!  It may not have the range-of-motion of the previous machine, but this is especially great for TV watchers or to do during phone calls because the bodymechanics are small and require less focus."

Buy It Now: 
Only $89!  Prime available











#3: Stamina Body Trac Glider - Rowing Machine

"Rowing machines have long been considered to be the best kind of cardiovascular exercise.  The Body Trac helps to improve posture, works the core, and won't aggravate bad knees or hips. It's also a nice change of pace from common gym equipment and is very durable."
Buy It Now: Only $130!  Prime available








#4: Elliptical-Bike

"This elliptical-bike is a nice choice for people with spinal problems, compression issues, or who have medical reasons to sit down during aerobic exercise.  This is another really low-cost, light-weight way to keep up with your cardiovascular needs at home."
Buy It Now: Prime available






#5: Sunny Health - Rowing Machine

"Here is a much cheaper rowing machine that will do the trick just as well as the Body Trac Glider, above. This one is not as designed for comfort, but you can't beat a price this low. I recommend this to anyone looking to save money and take on a different form of cardiovascular work at home."
Buy It Now: Prime available















Or, Do Cardio With NO Equipment!

4 simple ways to get cardio without machines!




Not yet a PPT client?  Request your free consultation


Questions about in-home fitness with PPT?  Call Val Fiott at (877)6980-3648 x 7018

Thursday, February 23, 2017

How To Refuse An Unhealthy Lunch


We've all been there:  You're about to eat out with a friend or colleague and he or she suggests something that doesn't fit into your nutrition ideals.

"Let's get pizza", is enthusiastically suggested.  Or, "let's just get McDonald's since we're low on time."

Sound familiar?  Resisting the pressure of grabbing an unhealthy bite is a two-step process. Before you can object to the other party, you first have to object to yourself.

Start by re-iterating your fitness and wellness goal to yourself.  If your plan is to lose 15 pounds of excess fat, then remind yourself that this is a realistic and very achievable goal if you avoid temptations like this one.  You won't reach your goal until decisions like this are under your control.  As you catch yourself focusing on the taste or convenience being offered, quickly shift your thinking to how deeply this will impede your progress.

Then, object to your other party in a way that will best resonate with their own mentality and belief system.  Here is what we mean:

Does this person personally support your weight loss?  If so, then simply state, "It will slow down my weight loss, can we choose something else?"


If this person isn't generally supportive, then just rely on an excuse like, "I'm not in the mood for that" or "I'm actually really craving (insert healthier food here)."  People who don't show support for your weight loss efforts often will show support for moods, cravings or impulse.

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Are you dealing with rushed meals, large groups, or last-minute food decisions?  If the social pressures are just too great, then the next step is to find healthier and lower-calorie solutions in even the worst eating environments.  The PPT family is happy to work with you on a personalized basis to plan precise meals for local restaurants, and to show you how to make fair decisions in even the least healthy scenarios.  This may sound foreign, but fit, lean clients everywhere are implementing these strategies and keeping their waistlines where they want them to be.

You can too!  Reach our Client Services Department at (877)698-3648 ext 7018 or comment below!

Not yet a client?  Request your free consultation

Already a client? Add new sessions here