tag:blogger.com,1999:blog-24032233352294063922024-03-18T19:44:28.934-07:00Burn the Fat... Know the FactsFrom the top exercise scientists & physiologists of <i>Perfect Personal Training</i>Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.comBlogger113125tag:blogger.com,1999:blog-2403223335229406392.post-43112678230654299732019-06-15T09:50:00.001-07:002019-06-15T09:50:46.950-07:00Top 3 Workout Mistakes / Save $100 on Personal Training<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">The greatest value of a PPT fitness program isn't counting reps or keeping you accountable. </span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">It's not even bringing our wide variety of changing equipment or giving you the "pep talks" needed to make each session count.</span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">More than any other benefit, PPT keeps your program's evolution appropriate - introducing the right components in the right way at the right times. </span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">We've interviewed 10 of our top fitness coaches and asked them where people without a PPT program tend to go wrong the most. Their collaborative answers provided tremendous insight that we think can help everybody reading this:</span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">#3.</span> Nutrition and recovery methods:</span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">Recovery is one of the most critical and overlooked parts of any fitness and wellness program. <br /><br />Left to their own decision-making, most people will finish an intense workout and miss the necessary opportunities to aid the body's recovery. This not only minimizes the benefit of a workout, but it actually impedes the next one from being more beneficial. </span><br />
<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;"><br />Have you ever had an injury but were not quite sure of the cause? This is often due to failing to effectively stretch muscles that need it after a vigorous workout, or failing to properly foam roll or "release" muscles and connective tissue from stresses. <br /><br />Post-workout fat burning, joint recovery, and muscle growth also all depend on treating your muscles right after exercise, and those rely on getting the right selection of nutrients, hydration, and sleep factors as well. Most people who don't engage with an in-depth, science-minded program miss huge opportunities to avoid injury and prepare readily for their next workout. </span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">#2.</span> Intensity selection:</span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">All ten PPT providers that we spoke with named this as a key problem for exercisers everywhere. The muscles, heart, lungs, bones and joints all require just the right amount of intensity to better themselves. Too little is a waste of time, and too much can damage them. <br /><br />The understanding of how much intensity is just enough and how much is overkill literally takes years of schooling to deeply comprehend.<br /><br />Gyms and boot camps are full of people using less-than-ideal weights or moving at the wrong speeds for ultimate success. Think about what makes a top athlete versus a moderate one. Is it luck? Genetics? Or, is it the science behind the ever-changing decisions? The resistance placed on the energy systems and musculoskeletal system is key to avoiding injury while maximizing success.</span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">#1</span>. Last-minute adjustments:</span><br />
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<span style="background-color: white; color: purple; font-family: Arial, Helvetica, sans-serif;">A very common theme from all of our trainers is that they never follow their written plan 100% or even 50%, because so much changes in the heat of a fitness session. <br /><br />Client's sleep, nutrition, frame of mind, and many other factors all play into their abilities and capacities, and only a well-trained professional can interpret the clues and capitalize optimally to get the biggest results in the shortest amount of time. <br /><br />PPT fitness leaders are experts in those last-minute tweaks that make a stretch, cardiovascular exercise or strength protocol find just the right modification to be maximally safe and beneficial. </span><br />
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-51841505694727211222019-01-07T06:42:00.003-08:002019-01-07T06:44:44.138-08:00F.I.T.T. Exercise Programming with Perfect Personal Training<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">All exercise is not created equal!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">While fitness classes can be a fun way to get motivated and exercise with friends, the FITT principles of your workout are not yours, but someone else's.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>FITT</b> refers to the four critical variables that make up an exercise session. If the variables are ideal, you get the BEST bang for your buck and use of your time. When they aren't, there is a higher risk for injury and there is just plain less productivity.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">FITT stands for <b>F</b>requency, <b>I</b>ntensity, <b>T</b>ime and <b>T</b>ype.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The last one, <i>"Type"</i>, is the one most people connect with: "What exercise am I doing?" Whether it's sprints, lunges, the overhead press or any other form of exercise, the "type" only tells us what the exercise is and nothing else. It is the other three points below that make the difference between BIG results or little ones, and between SAFETY and risk.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The first variable, <i>"Frequency"</i>, refers to the frequency at which you're accomplishing the exercise. Performing an exercise once per month certainly has smaller benefits than accomplishing it three times per week. Each of your fitness goals and each point of preventive health has its own ideal frequency for a given exercise. Your Perfect Personal Trainer helps you to not only do the right exercise (the "type") for a given goal, but at a frequency that is safe and highly beneficial.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The second refers to the <i>"Intensity"</i> at which you're doing something. These recommendations are all based on a percentage of your estimated capacity. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If the maximum weight that you can squat is your bodyweight plus 30 additional pounds, then it's PPT's job to program the right percentage of that intensity in each workout. Some strategies involve a variety of intensities, often ranging from 50% to 90% of your capacity. This level of planning and education is what has made PPT so successful for over 14 years.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Finally, we discuss the <i>"Time"</i> you spend on an exercise. This is measured in repetitions, minutes or seconds. Many of our clinically-driven endurance strategies involve a longer amount of time (ie, 15-20 repetitions, or even several minutes of a given exercise) whilst the text behind strength enhancement often suggests shorter periods of time. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Other variables that factor into PPT decision-making include medical factors, personal preference, and the amount of time we have in a session. Perfect Personal Trainers throughout the country are balancing our clients' needs and prioritizing their session time to maximize benefits while minimizing risk.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Visit us today at <a href="http://perfectpersonaltraining.com/">http://perfectpersonaltraining.com</a> or call (877)698-3648</span></div>
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-48991595356705147102018-10-06T10:00:00.004-07:002018-10-06T10:06:38.497-07:005 Ways Exercise Makes You More Successful<div class="separator" style="clear: both; text-align: center;">
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Perfect Personal Trainers throughout the country <i>love </i>seeing clients become more <b>successful</b>, not just in terms of muscle, longevity and bodyfat, but in each client's professional and personal life, also. See these five big ways that the right kind of exercise program (not just any exercise) makes you more successful in <i>life</i> as well as fitness!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHq8N5KiEm6tA45EVBT4bq2akeAl84eMDNPYyimLC_uVY2yiQJeKF8KE_cKLrFdJvLHqF43DdZZScD0RMi8gun3MHu4AruRY2Yu3roL4SpjcV6skc9kMkAOhwmpNxSuut3LIWeXEf39yV6/s1600/exercise-successful-5.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHq8N5KiEm6tA45EVBT4bq2akeAl84eMDNPYyimLC_uVY2yiQJeKF8KE_cKLrFdJvLHqF43DdZZScD0RMi8gun3MHu4AruRY2Yu3roL4SpjcV6skc9kMkAOhwmpNxSuut3LIWeXEf39yV6/s200/exercise-successful-5.png" width="200" /></a><span style="font-size: large; font-weight: bold;">Increased Mental Focus</span><br />
Job promotions, negotiations and business dealings of all kinds rely on focus. Brain fog, sluggish thinking and a general lack of alertness is common for people without the right kind of fitness program, and this can only hurt, not help, your road to success. Just think how much more you can accomplish in a day with more mental clarity.<br />
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<b style="font-size: x-large;">Confident Physical Presence</b><br />
"How you do one thing is how you do everything." <br />
What does that quote tell others about the way you take responsibility for your appearance and value yourself? Successful people hold themselves - and their fitness - in a high regard. They are valued and they value themselves. A person who is overweight, has slumped shoulders, and poor posture generally doesn't exude the same level of confidence that a fit, lean person with great skin and healthy posture exudes.<br />
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<b style="font-size: x-large;"><b style="font-size: x-large;">A Sense of Calm</b></b></div>
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Vigorous, clinically-appropriate workouts trigger an adaptive process that improves the health and functionality of the central nervous system. When the central nervous system is in better health, it is less erratic. This provides a sense of calm assurance that can only help when dealing with negotiations, business meetings and the stress of managing a household.<br />
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<span style="font-size: large; font-weight: bold;">Coping & Problem-Solving Skills</span></div>
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Every attempt at being more successful or advancing in the workplace requires problem-solving and coping skills. If you're sitting across from someone who is frustrating, not listening, and who is refusing valid points then its easy to fall into the trap of checking the time, being argumentative, or settling for less. When your physiology is strong and your blood is healthy, maintaining a smile and a positive attitude becomes second-nature. You'll naturally gravitate toward a positive solution when your body is in a state of homeostasis. On the other hand, when your blood sugars aren't ideal and your hormones are out of whack, coping and problem-solving fall by the wayside during stressful times.</div>
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Is there a single part of your day that doesn't benefit from having tremendous energy? Waking up full of energy and motivation is part of having the right kind of science-driven, personalized fitness strategy. While most of the world is over-training, under-training, or not training, PPT clients on regular programs enjoy the benefit of giving their heart, lungs, muscles and nerves exactly what they need for enhancement. This enhancement leads to increased cellular function, metabolic health, and the physical energy required to conquer more than just your fitness, but every one of life's challenges!<br />
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-66090233545967687222018-10-01T12:26:00.002-07:002018-10-01T12:30:00.486-07:00Weight Loss Is Easy If You Just.....<div class="separator" style="clear: both; text-align: center;">
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<span style="font-weight: normal;"><span style="font-size: small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The fast-paced summer (and boiling hot, for most of us) is over and it's time to get back to reality. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Speaking of </span><i style="font-family: arial, helvetica, sans-serif;">reality</i><span style="font-family: "arial" , "helvetica" , sans-serif;">, we think the fall season feels like "Honest Truth" time here at Perfect Personal Training, so its time to dole some out in the hopes of providing that moment of realization and helping you achieve your BEST!</span></span></span></h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Like the title says, "<i>Weight Loss is Easy</i>". What makes it hard for people is that they're forgetting some of the basics in the midst of their busy days, and sabotaging their own progress. So, let's recap the top three things you need to keep in mind when trimming down the excess fat and working toward the <i>amazing</i> body that you deserve:</span><br />
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<b><i><span style="font-size: large;">Weight loss is easy if you just....</span></i></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">#1. ... Remember that the results of a fitness session only last 1-2 days:</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">You've just had an excellent fitness training session with your favorite PPT provider. You're sweaty, you're worn out, and you feel incredibly accomplished. So, a week off or a little dessert won't hurt you, right?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Wrong. For most of you, your muscle growth will last no more than two days before atrophy sets in and you start to lose those valuable gains. Your metabolism, while super high right now, is going to be dropping quickly within 8-14 hours or so. Even blood pressure and heart-health factors will generally only see improvement for about 12-36 hours following a fitness session.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Keep this first point in mind before you skip a session or reach for food that is outside of your meal plan. We're glad you worked out, but that's not an excuse to stray from your training schedule or your meal plan.</span><br />
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<b><i><span style="font-size: large;">Weight loss is easy if you just....</span></i></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">#2. .... Accept and do the exercises you don't like.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">From stretching to cardio to core training to heavy muscle training, most of our clients have something that they just plain don't want in their programs. While your trainer knows what you need to take care of your physique and reach your goals, he or she also knows that pushing you into what you hate will only lead to program abandonment.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />If you truly want to maximize your program, then be open to all of it: Yes, the heavy maximum lifts that take so much effort that you complain about. Yes, the intense 90-second stretch for the muscle group that is limiting your mobility. Yes, that painstaking cardiovascular effort that bores you so much. Most of our trainers drop these hated exercises out of your programs to keep you happy, but that's not without its sacrifices. Embrace even your most=hated and understand that there is a reason for it to be a part of your fitness.</span><br />
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<b><i><span style="font-size: large;">Weight loss is easy if you just....</span></i></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">#3. ... Focus intently on what you're doing.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Your personal trainer can only give the instruction and provide correction. When your session is taking place, it is up to you to be in the game, focused and clear-headed. Maximize your movements, stay attentive to your posture and to the verbal cues, and keep your self-reporting honest. Looking at your trainer before completing your exercise task and saying, "I'm done, that's all I can do" is just plain cheating yourself. We're trained to know what your intensity should be; let us get you there without stopping short or calling it quits early. The phone, your hair, and whatever is going on in the next room can and should all wait until your session is over, or at least on break, before you give it your attention.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Questions about your program, longevity and wellness? PPT's Client Services Department are here to help! Call us at (877)698-3648 or visit us online at http://perfectpersonaltraining.com</span>Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-2001040695442878222018-08-22T06:18:00.003-07:002018-08-22T06:18:24.604-07:00Maximizing Your PPT In-Home Wellness Program<div class="separator" style="clear: both; text-align: center;">
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At Perfect Personal Training, our team of clinical wellness and fitness experts are committed to offering<i> every </i>client the absolute best in health-risk stratification, longevity, and lifestyle leadership. We know how to keep a person out of the hospital, energized, unmedicated, attractive and thriving through life's changes - and through our continuum of wellness experts, we deliver that information to every client who wants it. We do understand, however, that many clients prefer simply to work one-on-one with their personal trainer or health coach and to avoid the deeper aspects of meal programming, sleep coaching, and lifestyle coaching outside of their sessions. Still, a few quick, simple reminders here and there can't hurt:<br />
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<li>Aerobic capacity - The strength of your cardiovascular system is a large determinant when it comes to health-risk factors. Avoiding the hospital and medications all begins with a large capacity for aerobic work. PPT providers use several in-home tests to evaluate this risk variable and to track progression or regression.<br /></li>
<li>Bone health - Often overlooked, bone mineral density is an important part of the Healthy Aging component. Brittle bones break easily, leading to hospitalization and lack of mobility. These, in turn, shorten lifespans and quality of life significantly. Bone heath is easily maintained or re-developed with the right meal planning and strength program, made up of the right intensities (not just random weights), the right duration and the right modalities. PPT's clinical research department helps connect these variables to ensure programmatic success and quick progress.<br /></li>
<li>Sleep coaching - It might sound unnecessary, but truly deep, effective sleep doesn't happen without first understanding what's involved. Just sleeping 8 hours each night is only the beginning, with much more to learn in order to maximize sleep's benefits on every aspect of prevention.<br /></li>
<li>Supplementation - While many have been taught that solid nutrition negates the need for supplementation, the more involved studies just don't find this to be the case in preventing health problems. With most Americans considered deficient in Omega-3 fatty acids, magnesium, vitamin E, vitamin A, potassium, and many other vitamins and rare earth elements, supplementation starts to be more important for these populations. For those who consume these in safe quantities, other compounds such as resveratrol, anti-inflammatory herbs, and macronutrients such as proteins are generally much lower than is recommended.<br /></li>
<li>Posture and balance - Two of the most underrated components to a preventive plan involve posture and balance. Fully protecting your musculoskeletal system is the absolute key to avoiding aches, pains, weakness, low energy and nerve problems, not to mention injuries such as falls or muscle sprains. Regular assessment and corrective exercise, along with the right meal planning, will make your body optimal and greatly reduce risk of unhealthy aging.<br /><br />We're here to help! Comment below or visit out <a href="http://perfectpersonaltraining.com/contact.php" target="_blank">contact page</a> for more individual coaching. Not yet a client? Review our <a href="http://perfectpersonaltraining.com/rates" target="_blank">rates</a> and request your <a href="http://perfectpersonaltraining.com/signup.php" target="_blank">free consultation</a> at <a href="http://perfectpersonaltraining.com/">perfectpersonaltraining.com</a></li>
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-54193849302434648472018-06-10T19:31:00.003-07:002018-06-11T06:50:56.463-07:00Stretching, Yoga & Their Effects on Health<div class="separator" style="clear: both; text-align: center;">
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">Some of the most common misconceptions in fitness science come from the topic of <b>stretching</b>, <b>muscle flexibilit</b>y and what we "feel" when we move. Unlike some of the less-consequential points of confusion, this is one aspect that you definitely want to fully understand in order to maximize the benefits of your health and wellness program.</span><br />
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">First, it's important to understand why stretching should even take place at all, so here is a brief overview:</span><br />
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">Every muscle has a healthy "resting length", which is simply the length that it should be when you're not particularly using it. <br /><br />This length, and the amount of tension it has, needs to be close to what is optimal for holding your body together. If the muscle has become too short or too long, then that will affect its role in your musculoskeletal system. <br /><br />An easy example is when the biceps brachii muscle (front of the arm) is too short (too tight). When too short, this muscle group actually pulls the lower arm UP when it should not. <br /><br />This disrupts your posture and ages the elbow, and because it moves that lower arm to being in front of you when you're standing or walking, we now have additional stressors on the low back and other muscles. This changes the distribution of the forces you create when you move, which is unnatural to the body.</span><br />
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">That example sounds pretty harmless, and sometimes won't have tremendous health consequences in and of itself. But, imagine that small example taking place with most of your muscles - especially those throughout the spine. It becomes easy to see that if the spine, arms and legs are all incapable of keeping their normal position, that tension aches, cramps and nerve pain all become more likely as the years pass. Nerves often become narrowed or hardened when movement and posture are not close to the optimal, healthy levels that each body truly wants. For these reasons and more, tight muscles need to be loosened up and hypermobile, overly-loose muscles should get added tension so they can also be returned to a healthy status.</span><br />
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<i><b><span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">So, how does all of this relate to a PPT fitness or Yoga program?</span></b></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDHbUuyNBri59tBoomYQNG1KLzx9yfQ6QSb6IZ2W0q7ZvXznZWbaDr97Byq8L7l6-Hmi7Q89cC3TxkuVppWB4ojuJDIWqCmNV2oZUdeZXIHYzu6MV5Kv03pHZSMhbhhn36teiUAz01HD7l/s1600/iStock_YogaSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="848" data-original-width="566" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDHbUuyNBri59tBoomYQNG1KLzx9yfQ6QSb6IZ2W0q7ZvXznZWbaDr97Byq8L7l6-Hmi7Q89cC3TxkuVppWB4ojuJDIWqCmNV2oZUdeZXIHYzu6MV5Kv03pHZSMhbhhn36teiUAz01HD7l/s200/iStock_YogaSmall.jpg" width="133" /></span></a><span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">Your Perfect Personal Trainer is making decisions as to which muscles need more tension, and which need less. And of course, we're also making decisions as to just how much change is needed, and what's of high priority vs what is of lower priority. Since many PPT clients only actually end up meeting with their assigned professional for fewer than three hours per week (factoring a client's sick days, vacations, etc), we generally need to keep our stretching time to just the high-priority needs.</span><br />
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<b><i><span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">Are there muscles that should not be stretched?</span></i></b><br />
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">Absolutely. For example, many Yoga classes spend a high percentage of time stretching muscles that are already too flexible for some people and that are, therefore, causing postural and muscular problems. If the muscle is too loose to do its job for the body, then that aspect of Yoga is harmful, not helpful. The same goes for many personal trainers out there - they're stretching muscles that don't need it while sometimes ignoring the muscles that do. This is why the right education and intervention is so important to the long-term well-being and success of our clients.</span><br />
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<b><i>How does PPT know which muscles need it and which do not?</i></b></span><br />
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">Postural alignment shows us which muscles are pulling too much on a bone and which muscles are not pulling enough. Spinal misalignments and pelvic tilts tell us a lot. We use them as indicators as to where we need to change muscle tension levels. We advise that clients contact our Client Services Department to discuss more in-depth and to ensure that their programs involve only the best decision-making. Client input is te key to more sustained health outcomes.</span><br />
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<i><b>So, what's the take-away when it comes to stretching and Yoga?</b></i></span><br />
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<span style="color: purple; font-family: "arial" , "helvetica" , sans-serif;">It's most important to understand that stretches should be performed if a muscle is too <i>tight and tense</i>, and not just because it is there. The stretches should also be held for at least 30 seconds and generally to an uncomfortable point that is not quite painful. Just "feeling" that a stretch is happening won't release much tension or improve health outcomes for the long-term, so we encourage that each stretch is performed to where it reaches mild discomfort.</span><br />
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-15663661757591652672018-05-09T07:48:00.000-07:002018-05-09T07:48:06.126-07:0040's, 50's, 60's? Should My Fitness Change As I Age?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif1nkAlm3zZXDjKK9mBMtkaDxuKkbxCRgowgbARR4J6m73D7f5ocDdNNvzu-xXTbZ7Q9yxYlXara_qBvN4z6Fz2hYAyk_O3pv8lLQwMoNZx8J1Dy553RcIRwj7rFBY9qqeeiE3GNCIV1Ej/s1600/58471114_l.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif1nkAlm3zZXDjKK9mBMtkaDxuKkbxCRgowgbARR4J6m73D7f5ocDdNNvzu-xXTbZ7Q9yxYlXara_qBvN4z6Fz2hYAyk_O3pv8lLQwMoNZx8J1Dy553RcIRwj7rFBY9qqeeiE3GNCIV1Ej/s200/58471114_l.jpg" width="133" /></a></div>
<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">We were sold a pack of lies about "normal aging".</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">We were told that aches and pains are normal and should be expected.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">We were told that arthritis, poor posture and a smaller walking stride are just part of an older person's game.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">And, we were taught that rigorous exercise was dangerous for those over 40.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;"><br />In fact, just a few years ago, Michelle Obama turned 50 and told America that she would switch to lighter exercise to avoid injury. No, there was no physiological reason for the change - she just felt that age 50 should mean a change in her fitness programming.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">At the same time, doctors across America were perpetuating the belief that the musculoskeletal system loses capacity due to years, not behavior, and that it becomes more susceptible to irreconcilable damage.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">The title of this blog is "Should My Fitness Change As I Age?" In short, the answer is that your fitness pursuits should <i>always</i> be changing, but not because of the number of years you've been alive. Rather, it should change with your progression and regression, responding to where you are at that time. </span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">"Your cells don't have ticking timebombs in them", explains Client Services Director Val Fiott, "The body is self-healing and very adaptive to what we provide for it. When we provide poor bodymechanics or low intensities, it reacts with pain and weakness. When we provide the right strategy and resistance, it reacts to that with positive change."</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">Below are two<b> critical truths</b> for you to understand as you move forward with this aspect of your life:</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">#1: A body that you let whither <i>will</i> wither. The above scenarios are very common because people allow them to be, by lack of a <b>scientific</b> and <b>in-depth</b> program.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">#2: A body <b>well-cared for</b> ages with healthy joints, a lack of aches and pains, and tremendous energy. See 95-year-old bodybuilder <a href="https://www.bodybuilding.com/fun/lessons-from-a-95-year-old-bodybuilder.html" target="_blank">Charles Eugster run the 200 meter dash</a>, or 80-something bodybuilders Ernestine Shephard and Art Peacock (both pictured below. Yes, they are both in their 80s!)</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">We're not suggesting you become a competitive athlete (there is no need to, from a health perspective). The lesson here relates to your preventive health and just how much control you have over it with each decision you make. Do these people look like they suffer from the ailments of the average American? Can you imagine them feeling "too tired" to get through their day? </span></div>
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;"><br />At Perfect Personal Training, we want <i><b>every</b></i> client to maximize their quality of life - to avoid medications, to stay out of the hospital, to wake up with energy and to enjoy the power of physicality. Slouchy posture, back pain, lethargy, brain fog, and arthritis don't fit into our plans and they shouldn't fit into yours. Those problems are a choice - and you can choose to avoid them with a steady, solid program (3+ days per week with us and following our meal planning and health coaching generally provides for this.)</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">"We have tremendous potential as human beings," explains exercise physiologist Brian Walters, "but most of us operate at a small fraction of what we're born to do. This causes the rise in health problems we see in most of the world and it makes for an uncomfortable life. PPT is proud to lead clients to successful aging."</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">The time is now. </span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">Feel amazing.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">Be strong.</span><br />
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<span style="color: purple; font-family: Arial, Helvetica, sans-serif;">Live right!</span><br />
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-63319126857563276542018-04-15T10:57:00.001-07:002018-04-15T10:58:04.983-07:005 Most Surprising Nutrition Concepts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj2RiWZkSDdM1fdBNnqb_Fu-TsR_-gOmdm334Vhpau3JbZh0b-PfN2vEGFOqqSCGJjtrduA4UXQVgOovQsmlQ74viV8OzolBw8kNVUlnwExw6TjrQlQbQOSqANSrinxL2PrjGVet1vK289/s1600/exercise-successful-5.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj2RiWZkSDdM1fdBNnqb_Fu-TsR_-gOmdm334Vhpau3JbZh0b-PfN2vEGFOqqSCGJjtrduA4UXQVgOovQsmlQ74viV8OzolBw8kNVUlnwExw6TjrQlQbQOSqANSrinxL2PrjGVet1vK289/s200/exercise-successful-5.png" width="200" /></a></div>
<b>Apple Cider Vinegar with Mother</b><br />
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From an aid in fat loss to a natural stabilizer for blood sugar levels, apple cider vinegar with mother is a surprising part of almost every PPT meal plan, especially for clients who come to us as diabetics.<br />
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Our preventive health programs rely upon the right consumption of proteins, digestive enzymes and healthy bacteria to support the gut and the immune system (80% of which "lives" inside the gut), and apple cider vinegar with mother provides these beautifully! Mix your dose with spring water for great way to start your day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdPJ44fCECO2MUF7dzyZc_-zvTFM1dLgb_3GhvU-q2wlPrj2cho2LnIhP7KvrsHZ0q__l4EG5V6g5K0hlalCxfzk81XtjZ7KbcTM3m6mA1ch4iGnHA-9XK43x8ze5lLXQltIUJZd896tD5/s1600/exercise-successful-4.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdPJ44fCECO2MUF7dzyZc_-zvTFM1dLgb_3GhvU-q2wlPrj2cho2LnIhP7KvrsHZ0q__l4EG5V6g5K0hlalCxfzk81XtjZ7KbcTM3m6mA1ch4iGnHA-9XK43x8ze5lLXQltIUJZd896tD5/s200/exercise-successful-4.png" width="200" /></a></div>
<b>Tap Water vs Tap Water<br /></b><br />
Sometimes a touchy subject, the debate between spring water and tap water is a bit of a hot button. While tap water goes through a filtration and assessment process that spring water does not, it also carries <i>fluoride </i>in the United States, which <a href="https://www.huffingtonpost.com/dr-mercola/fluoride_b_2479833.html" target="_blank">Harvard associates with lower IQ</a> and <a href="https://articles.mercola.com/sites/articles/archive/2013/04/30/water-fluoridation-facts.aspx" target="_blank">other studies</a> have associated with some cancers, arthritis, thyroid disease and other health problems. There are decades of conflicting scientific studies and anecdotal articles debating the values and risks of fluoride and <a href="http://www.who.int/water_sanitation_health/publications/chemical-mixtures-in-water/en/" target="_blank">other chemicals found in tap water</a>, and for this reason, many opt for natural spring water or rely on methods of reducing the chemicals in their tap water.<br />
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<b>Magnesium Deficiency<br /></b><br />
Chemical element atomic #12 is magnesium (Mg), and it plays an important part in PPT's personalized preventive health programs. According to the <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank">National Institutes of Health</a>, magnesium plays a role in heart health, muscle and nerve function, and synthesis of DNA, RNA and glutathione. Our clinical research team has analyzed hundreds of journal articles relating to the need for optimal magnesium intake, and we've found that keeping healthy levels plays a role in preventing anxiety, seizures, dysrhythmias, muscle cramping and other detriments to one's health.<br />
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<b>Creatine Supplementation</b><br />
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Consuming supplements is always a tricky topic, as many supplements are either not helpful or are not as helpful as they claim to be safe. In some cases, supplements thought to increase health are actually more harm than good. Creatine, however, has a great deal of science supporting it. Its consumption, when taken in appropriate doses, helps to sustain or develop muscle tissue and thereby can increase a person's metabolism. It is used in many PPT meal plans, either as a supplement or through foods like tuna and beef. It has been used for decades to power workouts and to advance strength. While many claim that people can get all the creatine we need from food, you'd need to consume more than two lbs of tuna or chicken in a day to get a helpful dosing of creatine. For this reason, it is generally taken as a supplement.<br />
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<b>The Role of Omega-3s</b><br />
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Consuming too few omega-3s (or too many omega-6s) is an <a href="https://www.ncbi.nlm.nih.gov/pubmed/17700650" target="_blank">unhealthy</a> dietary habit. While many studies indicate that disease prevention involves an omega6-to-omega3 ratio of approximately 4:1 or even 1:1, the average American is often consuming ratios of 20:1 or higher. As with most aspects of human health and disease prevention, there have been conflicting scientific beliefs as to just <a href="https://blog.bulletproof.com/omega-3-vs-omega-6-fat-supplements/" target="_blank">what that ratio should be</a>, but two generalities are very certain: (1) As compared to our omega-3 intake, omega-6s are certainly too high for optimal health (2) <a href="https://news.heart.org/cdc-u-s-deaths-from-heart-disease-cancer-on-the-rise/" target="_blank">Deadly diseases in America are on the rise</a>, with new disorders unheard of decades ago now common. There is evidence that the mysteries surrounding these health problems may link back to our excess of omega-6 fatty acids and our limited intake of the healthy omega-3s.Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-75953026027817222682018-04-07T08:44:00.001-07:002018-04-07T08:56:18.430-07:00How To Lose A Muffin Top By Summer in 5 Steps<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: #2e2e30; font-family: "arial" , "helvetica" , sans-serif;">The time is now. Whether your plans for summertime involve boats, beaches, weddings or pools, losing the muffin top isn't just a health contribution anymore - it's the difference between sex appeal and self-consciousness.</span><br />
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<span style="background-color: white; color: #2e2e30;">So, how many<b> sit-ups</b> and <b>crunches</b> will it take to burn off this muffin top once and for all?</span></span><br />
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<span style="background-color: white; color: #2e2e30;">None. Zero. All the ab exercise in the world won't reduce your waist circumference or eliminate a muffin top. You can improve those muscles beautifully, but the excess fat around them isn't going anywhere without the right personalized plan. (See this video below.)</span></span><br />
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<span style="background-color: white; color: #2e2e30; font-family: "sourcesansproregular" , "arial" , sans-serif; font-size: 16px;"><b>Your Muffin Top Melting Plan:</b></span></div>
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<li><b>Cardiovascular training</b> at the right intensities for <i>your</i> resting heart-rate and health factors (PPT will figure these optimal intensities out for you), 4-7 days per week depending upon how bad the muffin top is, for 30-90 minutes at a time (this varies also, and your PPT professional can determine what's BEST for your body's needs and when that should change). Without this key component, you won't burn many calories from stored fat and your heart won't be strong enough to maximize this next step:</li>
<li><b>Muscle training</b> that progresses properly (same intensities and duration week after week will NOT work). All of the major muscles need to be trained moderately at first, then very heavily once the joints and heart are healthy enough. Don't worry about stopping when you hit "the last rep"; most of your muscles need to train to the point where they can no longer safely perform another one. Everyone's needs a specific to their physiology, but rest assured, muscle training for at least 90 minutes each week is always part of the program.</li>
<li>A <b>Meal Plan</b> that (a) provides precisely the right macronutrients (proteins, carbs and fats) and that (b) is followed with precision. We determine your macronutrients based on your metabolic rate, your body composition, your amount of lean tissue, and many other factors, and update them as your body changes. It's imperative that you follow your meal plan closely, as its generally the most important part of your Muffin Top Melting program!</li>
<li>Appropriate electrolytes, hydration, omega-3s and antioxidants for your body's specific needs: You can't burn bodyfat very well without a well-functioning system. Keeping these ranges appropriate will nourish your body and help it to be a fat-burning machine, incapable of sustaining a muffin top of any kind!</li>
<li>Basically the same bed-time every night, and very deep sleep (support with melatonin and essential oils as needed) for at least six hours. This is critical for hormonal balance and in minimizing chemical stressors.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKu9MgPFsHLY1S73tndDurQTBAFNN3Jmwy4GPAGJ_KfqTBN0U2EpYF8n3wb23sUQi_IqlmCRbCsY3VOUdzXEZSUUziiWX-rq4q6ZzD41Jzn06uvpBKa5u20gl2FLkN7pfFHfC71q02hWTV/s1600/photo-stopwatch.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="279" data-original-width="290" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKu9MgPFsHLY1S73tndDurQTBAFNN3Jmwy4GPAGJ_KfqTBN0U2EpYF8n3wb23sUQi_IqlmCRbCsY3VOUdzXEZSUUziiWX-rq4q6ZzD41Jzn06uvpBKa5u20gl2FLkN7pfFHfC71q02hWTV/s200/photo-stopwatch.jpg" width="200" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;">This might seem like a lot, but there is a very bright light at the end of the hard-work tunnel:</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Once you <i>drop the top</i>, your plan changes to the Maintenance Phase, which is tremendously easier and requires NO calorie deficit. It's a smoother, simpler ride from there on out with more flexibility and wiggle-room for your food intake, your exercise regimen, and your lifestyle habits.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Remember, cherry-picking and </span><i style="font-family: Arial, Helvetica, sans-serif;">"sort of"</i><span style="font-family: "arial" , "helvetica" , sans-serif;"> following your guidelines will lead to disappointment instead of solid success. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Serious about melting off the muffin top and other excess bodyfat?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Then don't wait for the time to come to you (because it never will).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Instead, </span><b style="font-family: Arial, Helvetica, sans-serif;">make the time, </b><span style="font-family: "arial" , "helvetica" , sans-serif;">get focused, and know that you can burn that muffin top off <i>forever</i> by just following these 5 steps and staying consistent in each one of them.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Questions about the steps to your muffin top elimination? <a href="http://perfectpersonaltraining.com/contact.php" target="_blank">Contact</a> Perfect Personal Training, comment below, or call us at<b> (877)698-3648</b>. Our team can assess your health history, bodyweight, heart-rate, body composition and other important fitness factors to properly identify just exactly what you'll need to make the MOST out of the next 7 weeks (yes, that's all that's left) before Beach Season begins. That way, you <b>avoid fruitless exercises</b> and <b>make the most</b> out of every workout and every food that you put in your mouth.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Our top team of fat-loss experts is always here to help!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span>Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-38931676850922344832018-04-02T08:48:00.005-07:002018-04-04T12:56:01.957-07:005 Ways to Burn Upper-Arm Fat<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKlphjtZc4Yimg_TyHHUUof89AtGH-SoChOimyM5D_nnWgABv8OxgVr4NAHZ-xagiQTvRSkYJ3QrExXtK7ZW2g-WHJqIYiGhT4M2DHyZCHwlAcw_oWwxt2mA-9pSvE7xMOdSdKyGa4rcSu/s1600/arm.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="268" data-original-width="250" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKlphjtZc4Yimg_TyHHUUof89AtGH-SoChOimyM5D_nnWgABv8OxgVr4NAHZ-xagiQTvRSkYJ3QrExXtK7ZW2g-WHJqIYiGhT4M2DHyZCHwlAcw_oWwxt2mA-9pSvE7xMOdSdKyGa4rcSu/s200/arm.jpg" width="186" /></a><br />
<b>Here is a question we get nearly every day:</b><br />
<i><br />"How can my fitness program burn off my upper - arm fat more quickly?"</i><br />
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Get ready, Beach Season! PPT's science and research department has evaluated the <b>TOP</b> <b>5</b> most important steps to ridding yourself of unsightly, unhealthy excess arm fat so that you can look your BEST when it's time to show more skin:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4dsjpErgTBdtj2gi7VdV_2PRihQglC2cQ3NhyeP8c-D2fS-1IU9fpljB6JC7B2To0tw4jCztLQykk87RwAOE69B1hlBb-dRpx2GfH5NdHQGM85e5S_wVHK5XueVgZOR4PpGSkVLDq6o4f/s1600/runner1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="123" data-original-width="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4dsjpErgTBdtj2gi7VdV_2PRihQglC2cQ3NhyeP8c-D2fS-1IU9fpljB6JC7B2To0tw4jCztLQykk87RwAOE69B1hlBb-dRpx2GfH5NdHQGM85e5S_wVHK5XueVgZOR4PpGSkVLDq6o4f/s1600/runner1.jpg" /></a></div>
<b>#5. Cardio Between Sessions!</b><br />
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Your Perfect Personal Trainer is maximizing the time that he or she has with you each day. But, just because your session is over doesn't mean your body doesn't need more cardio. Even while your muscles and core recover from exercise, your cardiovascular system will rarely overtrain if you exercise is once (or even more than once) daily. Get at least 5 hours each week of fun cardiovascular exercise, between ad in-addition to your PPT sessions. You'll burn more fat, strengthen your heart and keep your energy levels HIGH between sessions, so the next session is <i>that much more</i> productive!<br />
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<b>#4. Stay Hydrated!</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8fUcd3O8oeo81bNAZkiRhXUvkfMqbaWrHQem1hR_wHPJ9Fpgt6bbI_ptvRdvUmTIsjrXUvOB06SBqtAYej7IfFu-CPYLLa7YncimqA8UQaYhO3vZ0MKQBKEBszcFfgQ89LuSsBxt9MEd/s1600/water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="620" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8fUcd3O8oeo81bNAZkiRhXUvkfMqbaWrHQem1hR_wHPJ9Fpgt6bbI_ptvRdvUmTIsjrXUvOB06SBqtAYej7IfFu-CPYLLa7YncimqA8UQaYhO3vZ0MKQBKEBszcFfgQ89LuSsBxt9MEd/s200/water.jpg" width="200" /></a>What does this have to do with better arms? Science shows that exercisers are often dehydrated, and therefore reducing their total output and calorie-burning. This also leads to poor recovery, which - you guessed it - makes the next workout less effective, also. It's an endless circle. Finally, poor hydration leads to hormone imbalances, which slows fat loss and metabolic gain. Be sure to reach your target numbers for hydration, and call us for health coaching if you don't yet know how much water to drink each day!<br />
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<b>#3. Cut Out Fried Foods and Carbonated Beverages</b><br />
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We're sad, too, but the honest truth is that fried foods, even without the trans fats, and all carbonated beverages are just plain trouble for the fit-minded, even when you're adhering to the right amount of proteins, carbs and fat each day. With these culprits, even "moderation" decreases holistic function, making your system struggle when it doesn't have to. People who lose fat more easily do so not just by calorie counting and a personalized exercise plan, but by all-out eliminating the dangerous intake that can only depress your physiology. Steer clear of these and find less-destructive indulgences if you're serious about thinner, more defined upper arms!<br />
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<b>#2. Increase Your Metabolism</b><br />
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PPT has talked with most of our clients about easy ways to incorporate metabolic boosters into their lifestyles, and we can do the same for you! From cold showers to deeper-sleep strategies to consuming cinnamon or green tea, there are hundreds (or possibly thousands?) of simple tricks to improve metabolism and lose fat more quickly. Each one on their own is a small contributor, but if you take the time to incorporate ten, maybe twenty of these into most of your days, your resting metabolism will start to rev up pretty nicely, and that will show in your bodyfat percentage as well as in your upper arm definition!<br />
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<b>#1. Follow Your Macronutrients!</b><br />
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This is what is all comes down to, friends! The absolute #1 way to burn off that excess fat around the arms isn't even exercise-related (though that's important too!): It stems from your <i>diet</i> more than anything else! As you know, we ALL have our own macronutrient needs, based on our weight, types of exercise, duration of exercise, lifestyle choices, diagnoses, metabolism, and fitness goals. Everything you put into your mouth makes a difference either toward <i>bodyfat loss</i> or <i>bodyfat gain. </i></div>
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If you don't already know the <b>right quantities</b> for <b>YOU</b>, then let's solve the riddle and empower you to consume the right amounts each day. You'll be THRILLED with what the right macronutrients will do for your upper-arm fat, your confidence, your long-term health, and for everything "<i>you</i>"!</div>
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<span style="font-size: large;">Comment, <a href="http://perfectpersonaltraining.com/contact.php" target="_blank">contact</a> or call us today - PPT is here to help!</span></div>
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-77775355855243483192018-03-10T08:52:00.003-08:002018-03-10T08:52:59.728-08:003 Steps To Fast Motivation<div class="separator" style="clear: both; text-align: center;">
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<span style="color: purple;"><br />The difference between lean, toned, seemingly-have-it-all people and those who struggle with fitness is not a giant leap.</span><br />
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<span style="color: purple;">When you <i>barely</i> want something to happen, it doesn't happen.</span><br />
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<span style="color: purple;">When you <i>somewhat</i> want something to happen, it doesn't happen <i>well.</i></span><br />
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<span style="color: purple;">But, when you <i>crave</i> something... That's where the sacrifices stop feeling like <i>sacrifices</i> and start feeling like<i> empowerment.</i></span><br />
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<span style="color: purple;">In fact, the steps to having a lean, trim body - to awesome muscle toning - to high energy levels and to an upbeat, confident personality, are all less critical than what we really need:</span><br />
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<span style="color: purple;"><b>Motivation</b>, at your fingertips, to keep your eye on the prize and moving forward through <i>any obstacle!</i></span><br />
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<span style="color: purple;">Didn't sleep well? Worked late? Stomach upset? Problems at home?</span><br />
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<span style="color: purple;">These 3 steps to fast motivation will help you dig deeper, think clearer, and keep your health & fitness first:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlwB5S6VR05slLV6R00ZMhonbN-LtHFk61vNmYKXHFSc5qmkZr1xEK3Mm2pNClub5mJdNP7XRfglH-mbhA4o2Qcp-r4954zZAoLgtsrC7nrMliz8Cdihj2qauUs_nUV95q9SMFSIMk9EZr/s1600/consequ.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="185" data-original-width="272" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlwB5S6VR05slLV6R00ZMhonbN-LtHFk61vNmYKXHFSc5qmkZr1xEK3Mm2pNClub5mJdNP7XRfglH-mbhA4o2Qcp-r4954zZAoLgtsrC7nrMliz8Cdihj2qauUs_nUV95q9SMFSIMk9EZr/s320/consequ.jpg" width="320" /></a></div>
<span style="color: purple; font-size: large;">#3. Remember The Consequences!</span><br />
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<span style="color: purple;">Remember how bad your back felt when you went a week without a fitness session?</span><br />
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<span style="color: purple;">Remember how lethargic you feel when you over-eat?</span><br />
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<span style="color: purple;">Remember the family member who suffered a heart attack?</span><br />
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<span style="color: purple;">Decisions have consequences, but we sometimes remember these too little too late. </span><br />
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<span style="color: purple;">Take two minutes now to make your own personalized list of consequences to avoid, and put it in your car, or in your phone or on the refrigerator... Anywhere to keep you reminded of what you avoid by sticking to your fitness and wellness program.</span><br />
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<span style="color: purple; font-size: large;">#2. Positive Self-Talk!</span><br />
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<span style="color: purple;">It's important to turn <i>negative</i> self-talk into positive. </span><br />
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<span style="color: purple;">While you might think, "My trainer's coming over and now I have to exercise when I'd rather watch TV", the other side of the coin is the one to focus on: <br /></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR9ZMIcd7k0wwNOR5VJJE_JbrKA83z1IsEr1HD9aR4GVhXxec7l_MZ881dnKAmLQHKFayxNvVnPa4t0JJFLyg8Ys9BL7-2BP8JlxxlZTvuMH9ggbhyphenhyphen_Z4bg3o8I5Zj5P0eF3Z0P2nP-uix/s1600/can.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR9ZMIcd7k0wwNOR5VJJE_JbrKA83z1IsEr1HD9aR4GVhXxec7l_MZ881dnKAmLQHKFayxNvVnPa4t0JJFLyg8Ys9BL7-2BP8JlxxlZTvuMH9ggbhyphenhyphen_Z4bg3o8I5Zj5P0eF3Z0P2nP-uix/s200/can.jpg" width="200" /></a><span style="color: purple;"><b>"I'm so proud that instead of doing something fruitless, I'll be exercising, feeling great and taking steps toward a better life."</b></span><br />
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<span style="color: purple;">OR</span><br />
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<span style="color: purple;"><b>"My fitness session is less than an hour, and I get so much done for myself in that time."</b></span><br />
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<span style="color: purple;">OR</span><br />
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<span style="color: purple;"><b>"I know that every time I work out, I'm keeping my heart strong and my cholesterol healthy."</b></span><br />
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<span style="color: purple;">Statements like these encourage positive behaviors and will improve your mood during those healthy behaviors. </span><br />
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<span style="color: purple;">PPT health coaches recommend actually declaring positive talk such as this <i>out loud</i>, multiple times. <br /><br />The more you say and think it, the easier it will be to make the right choices.</span><br />
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<span style="color: purple;"><b><i>And, the number 1 step to FAST MOTIVATION is.......</i></b></span><br />
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<span style="color: purple; font-size: large;">#1. Keep Your Eye On the Prize!</span><br />
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<span style="color: purple;">This is the most commonly-used phrase at Perfect Personal Training, and with GOOD REASON!</span><br />
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<span style="color: purple;">The only way to <b>achieve a goal</b> is to stay <b>focused on that goal</b> and respect the steps it takes to get there!</span><br />
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<span style="color: purple;">You're not exercising to perform walking lunges, dead-lifts or shoulder-presses....</span><br />
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<span style="color: purple;">You're exercising to <b>reach your personal fitness goals</b>, and to make your heart, bones and joints healthy. Whatever your goals are, they <i>have been</i> accomplished by others and <i>can be</i> accomplished by YOU!</span><br />
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<span style="color: purple;"><b>Perfect Personal Trainers</b> often recommend that you keep pictures available of what you want to look like (or of what you used to look like). <br /><br />Keep them by your bed or in the room where you exercise, or even in your purse, wallet or phone. <br /><br />We also suggest that you keep other incentivizers, such as any previous and favorable medical records or bodyfat scores, or a pair of pants you'll fit back into. If it's <b>emotive</b>, it can be a tremendous motivator for your success!</span><br />
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<span style="color: purple; font-size: large;">It's time to <b>get serious</b>, <b>get motivated</b>, and <b>get fit</b>!! <br /></span></div>
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<span style="color: purple; font-size: large;"><i> <b>this weekend only</b>!</i></span></div>
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-78969759674540208002018-03-07T08:10:00.001-08:002018-03-07T08:10:56.336-08:00Rid Yourself of Love Handles in 4 Steps!<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJmYK3D29vibIX9fh1HIgO2vHhZXk5-gYsftZE6vvJiy12fSkHOWzMa0LRA5VPLjIrX_EkepOdo_7RTYJrmMuGTg5CrEn27FHl4gs_yqJiibpXKCKQL9s08uKP8d7mWJVXqV_6UlHkFzki/s1600/iStock_ThinPants.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="282" data-original-width="426" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJmYK3D29vibIX9fh1HIgO2vHhZXk5-gYsftZE6vvJiy12fSkHOWzMa0LRA5VPLjIrX_EkepOdo_7RTYJrmMuGTg5CrEn27FHl4gs_yqJiibpXKCKQL9s08uKP8d7mWJVXqV_6UlHkFzki/s320/iStock_ThinPants.jpg" width="320" /></a></div>
<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">With Valentine's Day well behind us, PPT is shifting the topic from <i>Love</i> to Love <i>Handles </i>as summer nears and we "<b>firm up</b>" our body toning and weight loss goals!</span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">But don't <i>struggle</i> to drop the unhealthy and unsightly pounds; getting rid of love handles is no mystery for the Perfect Personal Training family and our top fitness and weight management educators. </span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here are the <b>4 big steps</b> necessary to trim your mid-section and look your BEST without the extra "Love":</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbwaryaxlrCg-iroeS1HKj0uCSPPtPfMMkSs1bY9Ex_pjwqKQ5E-a1lEmW84faUX7xGAWf42WPrKPoTI-dGoudUiwnRbAvDxDHCEE4IV98n7ek-U0qNIp7Heksn1mSdtYzJ0I8LRWG1kZG/s1600/runner1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"></span></a><span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">#4</span>. <b>Longer Periods of Cardio</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbwaryaxlrCg-iroeS1HKj0uCSPPtPfMMkSs1bY9Ex_pjwqKQ5E-a1lEmW84faUX7xGAWf42WPrKPoTI-dGoudUiwnRbAvDxDHCEE4IV98n7ek-U0qNIp7Heksn1mSdtYzJ0I8LRWG1kZG/s1600/runner1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="123" data-original-width="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbwaryaxlrCg-iroeS1HKj0uCSPPtPfMMkSs1bY9Ex_pjwqKQ5E-a1lEmW84faUX7xGAWf42WPrKPoTI-dGoudUiwnRbAvDxDHCEE4IV98n7ek-U0qNIp7Heksn1mSdtYzJ0I8LRWG1kZG/s1600/runner1.jpg" /></a><span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">While it's true that short periods of high-intensity exercise can boost metabolism and build muscle quickly, losing the love handles is a different story: Many bodies require at least 40 or more minutes to see quick fat-burning here. Depending upon your carbohydrate intake and total exercise frequency, you might not be burning fat until the 20th or 25th minute of cardio, so we'll need 40 or more minutes to ensure that we're being productive and QUICK. </span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">#3.</span> <b>The Right Sleep</b></span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sleep is where your muscles and hormones get what they need to lead to successful fat loss. Have you ever really known <i>anyone</i> who was very consistently fit but who had poor sleep habits? Probably not! <br /><br />Sleep in absolute darkness, avoid electronics for 30 minutes before bed, and keep the same bedtime and wake-time throughout the week to maximize your sleep quality and improve your body's fat-burning abilities!</span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">#2.</span> <b>Macronutrients & Meal Planning</b></span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sorry, but eating "healthy", alone, won't help you lose the love handles. If you're not familiar with <i>macronutrients</i> (or "macros" as they are commonly called), then it's important to know that everyone's "macros" are different, and that this term refers to the <b>optimal</b> amount of proteins, carbohydrates and fats that a person needs, based on many different factors. We can't just think about your<i> total calories</i> if we're going to be successful: We have to count your intake of these three macros and plan your intake accordingly.</span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sounds hard? We'll lead the way to make it easy. This is truly an essential part of burning off the love handles and getting your mid-section sexy and slim! <br /><br />PPT Meal Planning is free with our 40-Session Commitment Package (or charged at the regular rate per session for those not on a Commitment.)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEituKHPdthCrqP3DiOn6rYIyVl4M3C7iqjCOkJ5AweS6JjC5qwJ2rdEp4qlXfGABj0AFPrIJ_p5sgWWopycjWOfdpH2YAb7iFzMB8FhzANTAFxwnkOXE7__LQupWlUids3otgBu-5buZBZm/s1600/iStock_sexyThin.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><img border="0" data-original-height="424" data-original-width="283" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEituKHPdthCrqP3DiOn6rYIyVl4M3C7iqjCOkJ5AweS6JjC5qwJ2rdEp4qlXfGABj0AFPrIJ_p5sgWWopycjWOfdpH2YAb7iFzMB8FhzANTAFxwnkOXE7__LQupWlUids3otgBu-5buZBZm/s200/iStock_sexyThin.jpg" width="133" /></span></a></div>
<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">#1. </span> <b>Consistent, Proper Strength Training</b></span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">There is just no getting around it, friends: Your <b>resting metabolism</b> (the number of calories you burn to stay alive) is <b>lower than it needs to be</b> if you're not getting targeted, science-driven fitness sessions at least three or four times per week. <br /><br />This means consistency (making up for vacations, sick days, etc), the right intensity (usually 65-85% of your capacities), the right rest periods, and the right combination of exercises. </span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What's stoppoing you? Your Perfect Personal Trainer and our clinical research team have your answers to make each decision optimal! </span><br />
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<span style="color: purple; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We're committed to your transformation! Comment or contact us with questions so that we can take this information and apply it to your lifestyle, your needs, and your goals.</span><br />
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<span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><b>Save $200</b> and enjoy low-cost fitness training at home:</span></div>
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<span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">HEALTHY200 expires this <b>Sunday, March 11th</b> at 11:59PM!</span></div>
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-79750926968394796062018-02-14T05:49:00.001-08:002018-02-14T05:52:01.253-08:00What Valentine's Means For Your Fitness<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "trebuchet ms" , sans-serif;">At PPT, we truly <i><b>love</b></i> Valentine's Day because it's the <i>greatest</i> fitness mnemonic of the year - reminding us that <b>beach season</b> is just three months away, and that if we're going to look our <i><b>best</b></i> for all the travel and outdoor activities coming up, we need to <i>take charge now</i> and make exercise and meal planning priorities.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">For many, <b>Valentine's Day</b> is also a key reminder of the importance of <i>physique</i> and <i>confidence</i> 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.</span></div>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif;"><b>Reminder: Code HEALTHY200 saves an extra $200! Expires tonight at midnight! </b></span></h3>
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<span style="font-family: "trebuchet ms" , sans-serif;"><br />With just a little over <b>three months</b> left until the summer season begins, now is the <i>"perfect"</i> time to set specific goals, choose your Perfect Personal Trainer, and feel the incredible confidence of goal-achievement with our <b>40-Session Commitment Package</b>. <br /><br />With 40 sessions, </span><span style="font-family: "trebuchet ms" , sans-serif; text-align: center;">you'll have low-cost sessions in your fitness account, and you can <b>train</b></span><span style="font-family: "trebuchet ms" , sans-serif;"><b> 3x/week from now through the middle of May</b>, watching the <i>fat melt off</i> and get replaced with strong, sexy <b>muscle tone</b>.</span></div>
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-43419302362177721192018-02-10T14:01:00.001-08:002018-02-11T06:09:22.984-08:00What Your Bodyfat Percentage Really Means<div class="separator" style="clear: both; text-align: center;">
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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:<br />
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1. To determine your risk for health problems (and what those problems will be)<br />
2. To properly set goals for muscle gains and weight loss<br />
3. To properly track your progress<br />
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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."<br />
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<i>How does a bodyfat percentage help you track someone's muscle tone?</i><br />
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"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."<br />
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<i>So, if a client wants to get toned but not lose weight, you track it by checking bodyfat?</i><br />
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"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."<br />
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<i>And, how does knowing bodyfat predict health issues?</i><br />
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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."<br />
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<i>Is getting down to 36% or 37% much better from a health-risk perspective?</i><br />
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"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."<br />
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<i>Aren't some people higher than 38%?</i><br />
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"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."<br />
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<i>And what would a bodyfat goal be for someone who wants to get very muscular?</i><br />
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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."<br />
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<i>Is any of that helpful from a health perspective?</i><br />
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"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!"<br />
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-68104524898737750862018-02-07T04:52:00.002-08:002018-02-07T05:35:02.421-08:00Age & Stubborn Weight<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqEB4kTuNp6yfXkDs5oIr1oXtxtEShGDvq46v-NludwNZP-P7Jkfo5UYRiGLMvhsaAR2zvI1c6FyoD2OnzuNuplNfBBZE13D_16sjCWQHDEEHR9LhaZDhQPCzZ4VRh2-9hpd0_C9e0elB2/s1600/iStock475467040.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqEB4kTuNp6yfXkDs5oIr1oXtxtEShGDvq46v-NludwNZP-P7Jkfo5UYRiGLMvhsaAR2zvI1c6FyoD2OnzuNuplNfBBZE13D_16sjCWQHDEEHR9LhaZDhQPCzZ4VRh2-9hpd0_C9e0elB2/s200/iStock475467040.jpg" width="200" /></a><span style="font-size: large;">PPT's</span> research department loves getting to the absolute <b>truth</b> about what control we <i>truly</i> have over our bodies. </div>
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"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!"</div>
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<i>Great! So, how exactly do we get rid of the stubborn excess flab that just won't burn off from exercise and diet?</i><br />
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"Are you ready for the truth? <b>Any</b> 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 <b>targeting the specifics</b>.<br />
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"And, our exercise plan has to chase the variables in order to make your body increasingly more fat-burning."</div>
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<i>What do you mean when you say "chase the variables"?</i></div>
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"The <b>biggest problem</b> I see when people come to us for weight loss is that they think a <b>routine </b>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 <i>rest</i>, 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 <i>change</i>, and the right kind of change. People generally don't do that, so their progress is minimal without the right coach."</div>
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<i>And how does age slow down the process?</i></div>
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"It's not really age," Val begins, "but rather the way we tend to let our lifestyles change our <b>hormones</b> and <b>metabolism</b>. 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."</div>
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<i>So will adding variety to a fitness program make a big difference?</i></div>
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"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!"<br />
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<i>Aren't some of us just hopeless, though? Like our bodies are just done losing weight and this is how it is?</i><br />
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"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. "</div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Call Perfect Personal Training with questions at (877)698-3648. </span></b></div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Dial 7018 to speak with Val Fiott directly, or just dial 0 for general questions. </span></b><br />
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-33986476781480938272018-02-01T05:41:00.002-08:002018-02-01T10:55:23.710-08:00Meal Planning With Cheat Foods<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "georgia" , "times new roman" , serif;">Just imagine... You're losing weight safely, but while still eating the foods that you crave.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">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!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">"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."</span></div>
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<i><span style="font-family: "georgia" , "times new roman" , serif;"><b>But doesn't a healthier body shed excess weight?</b></span></i></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">"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."</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">"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.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">"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." </span></div>
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<i><span style="font-family: "georgia" , "times new roman" , serif;"><b>So what does a PPT meal plan look like?</b></span></i></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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." </span></div>
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<i><span style="font-family: "georgia" , "times new roman" , serif;"><b>And what about those of us who don't like that type of food?</b></span></i></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">"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."</span></div>
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<i><span style="font-family: "georgia" , "times new roman" , serif;"><b>What does meal planning with PPT cost?</b></span></i></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">"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!"</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Give meal planning or in-home exercise sessions as a gift this Valentine's Day. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><span style="color: red;">Save an additional <b>$200</b> on a paid-in-full</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: red;">40-Session Commitment Package with code <b>HEALTHY200</b></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: red;">Hurry! Expires on Valentine'e Day, 2/14/18</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Take action at <a href="http://perfectpersonaltraining.com/">perfectpersonaltraining.com</a></span></div>
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-81650172184926264822017-04-02T18:03:00.002-07:002017-04-02T18:03:48.948-07:00The Truth About Your Waist-To-Hip Ratio<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia81N8WA6t38mNnD2yBvJXKgqIzyRbPQzkWtsC7FBdPebW7O15Q3sikTwkXtsjc09Di3lYer_6jwmm7QQooJXNjWwNG-RvLFmev08EhaSbH2rS8ZumeNdCGHPxfIlsL8DiT2SjqC-CrF61/s1600/photo1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia81N8WA6t38mNnD2yBvJXKgqIzyRbPQzkWtsC7FBdPebW7O15Q3sikTwkXtsjc09Di3lYer_6jwmm7QQooJXNjWwNG-RvLFmev08EhaSbH2rS8ZumeNdCGHPxfIlsL8DiT2SjqC-CrF61/s200/photo1.jpg" width="200" /></a></div>
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<span style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;">Your</span><b style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;"> waist-to-hip ratio</b><span style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;"> (WHR) is the </span><b style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;">ratio</b><span style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;"> of the circumference of the </span><span style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;">waist</span><span style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;"> to that of the hips. </span><span style="background-color: white; color: #222222; font-family: Roboto, arial, sans-serif; font-size: 16px;">The WHR has been used as an indicator or measure of health and mortality, especially as they relate to heart disease and diabetes.</span><br />
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<span style="color: #222222; font-family: Roboto, arial, sans-serif;"><span style="background-color: white;">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.</span></span><br />
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<span style="color: #222222; font-family: Roboto, arial, sans-serif;"><span style="background-color: white;"><i>So, how does one improve a waist-to-hip ratio and reduce health risk?</i></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQaylSm7Z1lGV-AE61Cb6mq9-g8JJ0d-TwYw9iddLTj75ZxWADd0MIASDzf6vvRsxMb7yNXBIei5cUqtTr1U8iZPJsNQO1Vi1XL5SBej0CqGiuabrCz4U2KwzKrO1sNcpmPRmluQZUgbhV/s1600/logo-phone-tagline.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQaylSm7Z1lGV-AE61Cb6mq9-g8JJ0d-TwYw9iddLTj75ZxWADd0MIASDzf6vvRsxMb7yNXBIei5cUqtTr1U8iZPJsNQO1Vi1XL5SBej0CqGiuabrCz4U2KwzKrO1sNcpmPRmluQZUgbhV/s200/logo-phone-tagline.jpg" width="200" /></a><span style="color: #222222; font-family: Roboto, arial, sans-serif;"><span style="background-color: white;">Actually, you use the <b>exact same methods</b> that apply to anyone with excess bodyfat to shed!</span></span><br />
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<span style="color: #222222; font-family: Roboto, arial, sans-serif;"><span style="background-color: white;"> 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. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZdMFet3urh7xkvg-LT4iTTYn8Qz3osCWXE1AoDNeVN7hngnyQviyFi8LK1g5RpO-ZYIeK3GzqIaFm5WRifwvTQHiyol6IoE1l1IpGrTrJxioJ1Luqjy3UsoKUOMa8EmzCVG6Ax0FkHGKT/s1600/iStock_WeightLossPants.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZdMFet3urh7xkvg-LT4iTTYn8Qz3osCWXE1AoDNeVN7hngnyQviyFi8LK1g5RpO-ZYIeK3GzqIaFm5WRifwvTQHiyol6IoE1l1IpGrTrJxioJ1Luqjy3UsoKUOMa8EmzCVG6Ax0FkHGKT/s200/iStock_WeightLossPants.jpg" width="133" /></a></div>
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<span style="color: #222222; font-family: Roboto, arial, sans-serif;"><span style="background-color: white;">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!</span></span><br />
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<span style="color: #222222; font-family: Roboto, arial, sans-serif;"><span style="background-color: white;"><br /></span></span>Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-70232421242431740262017-03-01T14:35:00.000-08:002017-03-01T14:48:30.534-08:00Home Cardio Equipment Under $200 On Amazon<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tired of huge, expensive equipment like <b>treadmills</b> and <b>stair climbers</b>? </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Perfect Personal Trainers</b> 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 <i>under $200</i> on <a href="http://amzn.to/2ldahw7">Amazon</a>:</span><br />
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<b><i><span style="color: blue; font-family: "trebuchet ms" , sans-serif; font-size: large;">#1: Vertical Climber</span></i></b><br />
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<i><span style="font-size: large;">"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."</span></i></div>
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<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: small;">Buy It Now: <a href="http://amzn.to/2muoi91" target="_blank">Only $199! Prime available</a></span></b></td></tr>
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<b><i><span style="color: blue; font-family: "trebuchet ms" , sans-serif; font-size: large;">#2: Exerpeutic Air Elliptical</span></i></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie3MGvcR6a9tRA64gPBi3icgevqNPIPabDNENdvcGmd7eoAhjx81KLhSRv1PL90MQ30Ak48I353ar8pjdMo2pUPGQU86qzToD3VAYcqpf6Ci4ZrJjXwZLQNM6CKr_KqwSME8ss0iyv2E_m/s1600/aero.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie3MGvcR6a9tRA64gPBi3icgevqNPIPabDNENdvcGmd7eoAhjx81KLhSRv1PL90MQ30Ak48I353ar8pjdMo2pUPGQU86qzToD3VAYcqpf6Ci4ZrJjXwZLQNM6CKr_KqwSME8ss0iyv2E_m/s320/aero.jpg" width="284" /></a></div>
<i><span style="font-family: inherit; font-size: large;">"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."</span></i><b><span style="color: #351c75;"><br /></span></b><br />
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<tr><td class="tr-caption" style="font-size: 12.8px; padding-top: 4px; text-align: center;"><b>Buy It Now: </b><br />
<a href="http://amzn.to/2muuvBX" target="_blank"><b>Only $89! Prime available</b></a></td></tr>
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<b><i><span style="color: blue; font-family: "trebuchet ms" , sans-serif; font-size: large;">#3: Stamina Body Trac Glider - Rowing Machine</span></i></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRS2qGA6FvhzES9ryvaE6jSvNUqLVe8K_qs2eAtj-HFeVU-IvAnXlouKm3StG5pDV28odxaGjE3nzDWy_q8YN6zr5itbRo_b8USkG3UnuA52x8XPyniaXUCGUIaMwQByuST-A4Ft9mIt1-/s1600/1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRS2qGA6FvhzES9ryvaE6jSvNUqLVe8K_qs2eAtj-HFeVU-IvAnXlouKm3StG5pDV28odxaGjE3nzDWy_q8YN6zr5itbRo_b8USkG3UnuA52x8XPyniaXUCGUIaMwQByuST-A4Ft9mIt1-/s200/1.jpg" width="200" /></a></div>
<i><span style="font-family: inherit; font-size: large;">"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."</span></i><br />
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<tr><td style="text-align: center;"><span style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><a href="http://amzn.to/2mulxo7" target="_blank"><img border="0" height="65" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf10cc4vdNrePYxosWsmEdS5d7DUpUu5xlFbt8jqTn2ml6raMltS4q-Xnek2Hc-Y1rPmU2PmCCmsZipOQke8p5o7gAk6aL8dvM6CH7N5yxuZrO9HwNs7w8aoEx3uHnCXeAXSNVsPnApclp/s200/am.png" width="200" /></a></span></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px; text-align: center;"><a href="http://amzn.to/2mulxo7" target="_blank">Buy It Now: Only $130! Prime available</a><br />
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<b><i><span style="color: blue; font-family: "trebuchet ms" , sans-serif; font-size: large;">#4: Elliptical-Bike</span></i></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk3GH58jtLA_yJENHyAzg2KFMLP1hDzbqoycUxIK6-KXIiuwsR2sRbbKzbVaAowmmyiDu12pEVUonRFchvgrjqnlkj7JQHh4DYfir4pufyhBZ4uKDLmCFB05kQYPHJtUHhkYcvzL7z4D6v/s1600/3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk3GH58jtLA_yJENHyAzg2KFMLP1hDzbqoycUxIK6-KXIiuwsR2sRbbKzbVaAowmmyiDu12pEVUonRFchvgrjqnlkj7JQHh4DYfir4pufyhBZ4uKDLmCFB05kQYPHJtUHhkYcvzL7z4D6v/s200/3.jpg" width="171" /></a></div>
<i><span style="font-family: inherit; font-size: large;">"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."</span></i><br />
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<tr><td class="tr-caption" style="font-size: 12.8px; text-align: center;"><a href="http://amzn.to/2muGgbk" target="_blank">Buy It Now: Prime available</a></td></tr>
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<b><i><span style="color: blue; font-family: "trebuchet ms" , sans-serif; font-size: large;">#5: Sunny Health - Rowing Machine</span></i></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfDPVZj5M7TAp13zWR-D3SXDeE2HmYtJnYaJGNJccExbGkWfBSVaDRk9JPVxb6eejYzOiw031kFQx8EdDPjcjEBBPNySVWRSE1Otgx8yzByTHxW-gE7MiEIuoDTW2xKnSFpkAmrwzjEYD3/s1600/2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfDPVZj5M7TAp13zWR-D3SXDeE2HmYtJnYaJGNJccExbGkWfBSVaDRk9JPVxb6eejYzOiw031kFQx8EdDPjcjEBBPNySVWRSE1Otgx8yzByTHxW-gE7MiEIuoDTW2xKnSFpkAmrwzjEYD3/s200/2.jpg" width="200" /></a></div>
<i><span style="font-family: inherit; font-size: large;">"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."</span></i><br />
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-84891254567917343372017-02-23T12:35:00.002-08:002017-02-23T12:35:36.946-08:00How To Refuse An Unhealthy Lunch<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-MSdiwhR4rPt6V88GXgeKgblF95EvHSOIVCJt5kUJN6h4SMQOYVkb9g8URqZLnmP4U2YmbnqdVqUlHFfE3TWrjF4EvTCCxxGtjWF2925LP_-mKbkwf09_o70DDcu0J2U4u4dUCgdyLwnk/s1600/iStock_ThinPants.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-MSdiwhR4rPt6V88GXgeKgblF95EvHSOIVCJt5kUJN6h4SMQOYVkb9g8URqZLnmP4U2YmbnqdVqUlHFfE3TWrjF4EvTCCxxGtjWF2925LP_-mKbkwf09_o70DDcu0J2U4u4dUCgdyLwnk/s200/iStock_ThinPants.jpg" width="200" /></a></div>
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. <br />
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"Let's get pizza", is enthusiastically suggested. Or, "let's just get McDonald's since we're low on time."<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3KqDelLUlGNxo-A3J7FMw2PeK5F4JJX9kj9NJNwBC8jdlyz6qFfqo52P7ZWKY4ESpyI2TwdqgpUqV3GLRGOHioM8K78T2seioniV_Rs6ta_Ulyv-b1ng5LT2KcsWhgk2SgNP9vBy_aQPZ/s1600/available-1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3KqDelLUlGNxo-A3J7FMw2PeK5F4JJX9kj9NJNwBC8jdlyz6qFfqo52P7ZWKY4ESpyI2TwdqgpUqV3GLRGOHioM8K78T2seioniV_Rs6ta_Ulyv-b1ng5LT2KcsWhgk2SgNP9vBy_aQPZ/s1600/available-1.jpg" /></a></div>
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.<br />
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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 <i>realistic</i> and very <i>achievable</i> goal <i>if </i>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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizKDZC889thdZXsaMQ9RQg7txsva5VLbiIQZ93iUZQnX9LSLZ9CCDY8bSJo2yL9gLJJjLvetOd_QZsuDAfyfJ27mQM9gvB0-IbIcWbqhNA7pUecRjBn1mma_m8X33vko4Uaj8-JWnFXnn2/s1600/male-female-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizKDZC889thdZXsaMQ9RQg7txsva5VLbiIQZ93iUZQnX9LSLZ9CCDY8bSJo2yL9gLJJjLvetOd_QZsuDAfyfJ27mQM9gvB0-IbIcWbqhNA7pUecRjBn1mma_m8X33vko4Uaj8-JWnFXnn2/s1600/male-female-1.jpg" /></a>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:<br />
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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?"<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-b9zd8l185zjeWMubJJlzaKaLz9AeKIx0TRD44OXoSpIcxVlCX-xEeNT3B466-iqj5hDIHOzG_ifXFllbiI7qNkkMQdZHoJnCXQqa-FVDNSRaTO6vtimAodEYb2SNUKjVkznu8eONT96c/s1600/nutrition-consulting.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-b9zd8l185zjeWMubJJlzaKaLz9AeKIx0TRD44OXoSpIcxVlCX-xEeNT3B466-iqj5hDIHOzG_ifXFllbiI7qNkkMQdZHoJnCXQqa-FVDNSRaTO6vtimAodEYb2SNUKjVkznu8eONT96c/s1600/nutrition-consulting.jpg" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VEoDYekh-UT-_7O72Kx84-GG4YZ3Yp3LMM0KTbPKufE4jPmO-bVKgT8KD3oGCtdE_J4g0KjvPD9T95h19pEgNqZEoiPcy68aaAG54OIsTToZcbJoNhofBiTY-b8PuTWorizxuXtcoGD7/s1600/6000.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VEoDYekh-UT-_7O72Kx84-GG4YZ3Yp3LMM0KTbPKufE4jPmO-bVKgT8KD3oGCtdE_J4g0KjvPD9T95h19pEgNqZEoiPcy68aaAG54OIsTToZcbJoNhofBiTY-b8PuTWorizxuXtcoGD7/s200/6000.jpg" width="185" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VEoDYekh-UT-_7O72Kx84-GG4YZ3Yp3LMM0KTbPKufE4jPmO-bVKgT8KD3oGCtdE_J4g0KjvPD9T95h19pEgNqZEoiPcy68aaAG54OIsTToZcbJoNhofBiTY-b8PuTWorizxuXtcoGD7/s1600/6000.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a>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 <i>will</i> show support for moods, cravings or impulse.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSDtkzZHfQh0ZHd0fEWrbwVjsfPrrutJCi7BjpUZKzD-C1WB07O7ufKaJntVxs62n5JyyTeponqIk5AUO6W_kr7XDlVht_meLqj82Wrkdgn8jYAsKlFSVrnL7bjAqk5Wl0I-W7kgkDLzqr/s1600/exercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSDtkzZHfQh0ZHd0fEWrbwVjsfPrrutJCi7BjpUZKzD-C1WB07O7ufKaJntVxs62n5JyyTeponqIk5AUO6W_kr7XDlVht_meLqj82Wrkdgn8jYAsKlFSVrnL7bjAqk5Wl0I-W7kgkDLzqr/s1600/exercise.jpg" /></a>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. <br />
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-62731356569770075362017-01-25T09:04:00.002-08:002017-01-25T09:40:58.885-08:00The Scale Can Lie!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">H</span>ave you ever followed a meal plan, exercised hard, looked better, and then jumped on the scale only to be disappointed?<br />
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In fact, just when you think you're losing weight at a rapid rate, you find out you've actually <i>gained</i> weight?<br />
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This is all too common, and PPT exercise physiologist Aaron Dunn has simple answers to explain exactly what's going on.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQuXYSsjHTIYLBk6js4qhunaFNFsRRfre57OamI_DdPiGUsSDZJZccIfPT7Q2RTLhzCceRI4a-C3_9HB3GnCR5ON-U3f8zZ-eXNghZyWj0mMySiA-4WX8mQaFurhzwjgmnx-Ho9EnYHwQP/s1600/iStock_WeightLossPantsMale.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQuXYSsjHTIYLBk6js4qhunaFNFsRRfre57OamI_DdPiGUsSDZJZccIfPT7Q2RTLhzCceRI4a-C3_9HB3GnCR5ON-U3f8zZ-eXNghZyWj0mMySiA-4WX8mQaFurhzwjgmnx-Ho9EnYHwQP/s200/iStock_WeightLossPantsMale.jpg" width="133" /></a></div>
"This can really diminish positive feelings and motivation," begins Dunn. "When someone is inspired to put forth the effort, it's a shame to have that inspiration reduced due to misunderstanding a traditional scale."<br />
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But, how can the scale lie? Isn't weight change a clear-cut assessment of how bodyweight is being affected by exercise and nutrition?<br />
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"You'd be surprised by the range of factors that influence your bodyweight," explains Dunn. "Your water weight goes up and down throughout the day due to drinking water, diuretic medications, bodily exertion and caffeine intake. Even the amount of food being digested in your belly will stack up against you, as far as the scale is concerned. These can easily lead to a 2% deviation, which seems like a lot when you're hoping for just a couple of pounds of weight loss."<br />
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Client Services Director Val Fiott offered another interesting point of hope: "It's important to understand that you're not really trying to lose <i>weight. </i>More specifically, you're trying to lose <i>fat</i>! The scale doesn't report the amount of actual fat that you have, it reports your weight."<br />
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But isn't this just semantics? If your fat goes down then shouldn't your weight go down also?<br />
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Fiott elaborated: "Your total bodyweight is made up of two things: Lean mass, which is everything that isn't bodyfat, and bodyfat itself. When you lose 10 lbs of bodyfat, for example, you're usually gaining some muscle, bone mineral density, or healthy water weight, too. Those healthy gains will add to the total equation of your bodyweight, making that 10 lb loss show as much less."<br />
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"It's helpful to think about the process," begins Dunn, "When you're making healthy changes to lose weight, those same healthy changes can make make you increase muscle stores or hydration. To an extent, when you lose unhealthy weight, you're likely to gain healthy weight too."<br />
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So how do we avoid the confusion and know what's what? PPT providers all travel with devices to assess body composition, or <i>bodyfat percentage</i>. With these tools, we assess just how much of you is fat and how much is lean mass. This way, they track your specific changes over time and modify your program as needed.<br />
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-17831766928206208292017-01-20T14:22:00.000-08:002018-04-10T11:09:14.552-07:00Can Arthritis Be Reversed?<br />
Last week, we mentioned in passing that arthritis is a reversible disorder. Many emails and calls were received in response to that comment, that wanted to know just how this could be possible when so many are struggling with arthritic issues. <br />
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Val Fiott is PPT's Client Services Director as well as a health coach, exercise scientist, certified fitness trainer and a long-standing subject matter expert for the American Council on Exercise's examinations. We spoke to Val to get the answers you need for reversing arthritis.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7yIMs3DfZTZugTtRexBqhq9j7GGbIqR2mtV6OFXOdcOH6hLfoAismes4onyGrMCnonqfHbeWgaadZPfRH7FNsMjFEZ1pe29GLjYU0K5eELAii0rNP9awuasQeK3z4WYhXnB8TodErhmh3/s1600/Val-tie-2012.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7yIMs3DfZTZugTtRexBqhq9j7GGbIqR2mtV6OFXOdcOH6hLfoAismes4onyGrMCnonqfHbeWgaadZPfRH7FNsMjFEZ1pe29GLjYU0K5eELAii0rNP9awuasQeK3z4WYhXnB8TodErhmh3/s200/Val-tie-2012.jpg" width="200" /></a><span style="font-size: large;">Q: </span> Let's start with the big question, how reversible <i>is</i> arthritis?<br />
<span style="font-size: large;">A:</span> Officially, medical journals say it is not reversible. However, when you look at all the success stories, see what some really genius physicians are doing, and analyze the science, it's really very reversible under the right circumstances, unless there is an obstruction within the joint capsule. While there are over 100 different forms of arthritis, the joint and nerves are inherently capable of regenerating according to their physiological makeup.<br />
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<span style="font-size: large;">Q:</span> So what's keeping people from healing arthritis if it can be reversed?<br />
<span style="font-size: large;">A:</span> First, nutrition is tremendously important, and I don't just mean the basics that we all hear about. It starts with organic plant-based foods, but the right amount of quality <i>proteins and fats </i>and the right <i>meal timing</i> can all be critical. Omega-3's, in particular, need to be consumed in the right amounts for tissue repair. For healing, one would need to be consuming a ratio of approximately 1-to-1 or 1-to-2 omega 3's to omega 6's. Unfortunately, most of the country consumes a ratio of about 1-to-30.<br />
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<span style="font-size: large;">Q:</span> Wow! We're getting 30 times more omega 6's than we should be?<br />
<span style="font-size: large;">A:</span> Something like that, yes. The body just isn't set up to be eating the ratios of omegas that most Americans are. So, while the body's intention is to recover its joint function, that recovery is slowed or stopped due by damaging nutrition.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTMCmoOLP_kAGh-HObJB5Km9lGR3FKRUzHK1YT1UaChGaKcRCzoIxXLS_MKM7MfG6jKMlig-7OEu7XJb4WMY4zgj3-a3vRRlZamLk05m3mztzlIYNpVzaYW71bHBfDXrgJYC1Y8egxK2v/s1600/TrainerBehind.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTMCmoOLP_kAGh-HObJB5Km9lGR3FKRUzHK1YT1UaChGaKcRCzoIxXLS_MKM7MfG6jKMlig-7OEu7XJb4WMY4zgj3-a3vRRlZamLk05m3mztzlIYNpVzaYW71bHBfDXrgJYC1Y8egxK2v/s320/TrainerBehind.jpg" width="320" /></a><br />
<span style="font-size: large;">Q:</span> Do NSAIDs help heal arthritis? It seems like a lot of people feel relief from them.<br />
<span style="font-size: large;">A:</span> NSAIDs, or non-steroidal anti-inflammatory drugs, may reduce pain pretty nicely, but the best science that my clinical team and I can find all say the same thing: They actually make it very difficult for joints to rejuvinate because NSAIDs inhibit proteoglycan production.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieLdWIy4QAaccTDkP_VHEFufYzrdCinST8c00MCp142RE8ow7C3fqKXQgEA4IFIz8HLdgkN8zviSHaNLohenF5Gkjs4ekuG0qBfbHw-KxshNbtBknSsZNly1LwTeqs7JtE9mLkVVkdVT1r/s1600/BackPain.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieLdWIy4QAaccTDkP_VHEFufYzrdCinST8c00MCp142RE8ow7C3fqKXQgEA4IFIz8HLdgkN8zviSHaNLohenF5Gkjs4ekuG0qBfbHw-KxshNbtBknSsZNly1LwTeqs7JtE9mLkVVkdVT1r/s200/BackPain.jpg" width="150" /></a><span style="font-size: large;"><br />Q:</span> Are we supposed to know what that means? (laughter)<br />
<span style="font-size: large;">A:</span> Sorry, I'll boil it down to the bottom line: Cartilage re-production in the joint probably won't happen if NSAIDs are being taken with regularity.<br />
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<span style="font-size: large;">Q:</span> So the drugs slow the healing like poor nutrition does?<br />
<span style="font-size: large;">A:</span> That's the prevailing view from some of the most successful healers that we've found, yes. There are tons of different studies, of course, but I'd say that this finding stands up to logical scrutiny. I don't think I've seen too many of our clients recover if they continued to take NSAIDs on a regular basis or in high doses. The successful clients generally didn't take any.<br />
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<span style="font-size: large;">Q:</span> So, if they change their eating and avoid the NSAIDs then the arthritic joint returns to normal?<br />
<span style="font-size: large; text-align: center;">A:</span><span style="text-align: center;"> Well, there's more to it. Much of what I've studied and been a part of indicate that the gut conditions have to be right, so digestive enzymes and whole foods may need to be included even when nutrition is fairly strong. And, sleep factors really need to be optimal. Most data suggest sleeping at around 10:00 or 11:00 PM in total darkness, with absolutely no light to distract your brain and impede tissue reconstruction.</span><br />
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<span style="font-size: large;">Q:</span> That's fascinating. What else is important for healing joints?<br />
<span style="font-size: large;">A:</span> Hydration! Drinking healthy, pure water throughout the day is important and there are numbers associated with determining the right amounts for someone based on bodyweight and activity. Again, for all the joints I've worked with over the years, I don't recall any big success stories that didn't adhere to solid hydration. Essentially, you need the whole body to be very healthy in order to heal.<br />
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<span style="font-size: large;">Q: </span> One more question for you - how does exercise play into this?<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBUNIx0uLs-KWzJQ3NRsE2efz5WStZ9Up2tW26lIKvkAbvRcLitXacAGA3MC6G68SOrohcDySyhyIzEq29UMM57be9mgF65NaOTkVJtXUW1Qo9pshGNSKR7Be11ZWVjccvTu5b3T2fYr4y/s1600/iStock_4People_Medium.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBUNIx0uLs-KWzJQ3NRsE2efz5WStZ9Up2tW26lIKvkAbvRcLitXacAGA3MC6G68SOrohcDySyhyIzEq29UMM57be9mgF65NaOTkVJtXUW1Qo9pshGNSKR7Be11ZWVjccvTu5b3T2fYr4y/s200/iStock_4People_Medium.jpg" width="200" /></a><span style="font-size: large;">A: </span> That's the fun one! The worst thing you can do to a joint with arthritis is to immobilize it or limit its movement. When people do that, as they're often instructed to, the nerve supply and blood supply are lessened and healing can't happen that way. That said, it's almost as bad to give it too much movement or use it against too much resistance. That will just make it worse, potentially. So, there are happy "<i>mediums</i>", and the body gives us clues as to how to reach those mediums. You wouldn't want to run on an arthritic hip, for example, but full range-of-motion work with moderate resistance is generally appropriate as tolerated. <br />
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Q: How do you know when too much is too much?<br />
A: Most Perfect Personal Trainers have a degree in exercise science or a related background and have worked very clinically. We also do a lot to keep our educations developing each week. So, we understand the mechanisms at a deep level and we use the client's physiological responses to guide our decisions.<br />
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<span style="font-size: large;">Q:</span> This was insightful. Thank you for talking with me, Val!<br />
<span style="font-size: large;">A:</span> I'm here to help! Tell our clients to reach me anytime at (877)698-3648 x 7018 and we'll get them healthier!<br />
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<b><span style="color: red; font-family: "trebuchet ms" , sans-serif;">Save BIG while you still can!</span></b></div>
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<span style="color: blue; font-family: "trebuchet ms" , sans-serif;">Discount code HEALTHY2017 saves an additional $100 on any 55-minute or 90-minute Commitment Package when you purchase in full! HEALTHY2017 expires Friday, January 27th at midnight. <a href="http://payppt.com/" target="_blank">Make your purchase online or print an invoice to send a check!</a></span></div>
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-52453790602193829332017-01-13T06:24:00.002-08:002017-01-13T06:25:40.668-08:00The Science of Starting Small... And Progressing BIG!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">B</span>eginning a new health or fitness program is something to be truly proud of. Change of any kind can be emotionally difficult, but it can be especially <i>personal </i>when it comes to your body and your self-image. Besides, making physical exertion a regular part of your life is a challenge when you're not yet used to it.<br />
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Americans have also spent our lives being inundated with erroneous information: From <i>"sit-ups burn belly fat"</i> to <i>"arthritis can't be reversed"</i>, the major media, the medical world and the fitness industry are all guilty of bad information that's left you misled and less confident.<br />
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But here is the<b> good news:</b><br />
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When you're new to something, you need to start small at first. <br />
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And, decades of deep study has shown top professionals like those at <b>Perfect Personal Training </b>exactly what "starting small" should really look like in terms of exercise decision-making. After all, if you exercise too heavily too soon, or if you choose exercises that don't add up properly, then the likelihood of injury is high and the likelihood of success is low. That's no way to go!<br />
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So, while the value of a fitness instructor or health/wellness coach may seem like it's to simply make sure you exercise when you plan to, there is actually <i>much more</i> to the equation for success: <br />
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<li>We're constantly evaluating each body part's level of fitness and need for programmatic change.</li>
<li>We're determining the most appropriate strategies given the time you have. </li>
<li>We're assessing when your joints, muscles and energy systems need new stimuli. </li>
<li>We're modifying movements to correct those little idiosyncrasies that affect your daily living.</li>
<li>And most of all, we're<i> listening</i> to your wants and needs.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLrC90tGG7F-S77-Fj2nRbOlpugIIWVuv-HwOw1vkd0PQ55BLrS9gcIqJMgSSuDczD2d8g2-XaseQpQ01T2tuCsIs3JOD4b93GKIN2S7Epb5V0EPpkowBfwpnjb0fv3Ws8z4GQxDjSgqi_/s1600/sweat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLrC90tGG7F-S77-Fj2nRbOlpugIIWVuv-HwOw1vkd0PQ55BLrS9gcIqJMgSSuDczD2d8g2-XaseQpQ01T2tuCsIs3JOD4b93GKIN2S7Epb5V0EPpkowBfwpnjb0fv3Ws8z4GQxDjSgqi_/s200/sweat.jpg" width="200" /></a><br />
In a time of year when many are starting small but thinking <b>BIG</b>, we encourage your confidence and assure you that <i>each step you take</i> towards success is a well-crafted one. <a href="http://perfectpersonaltraining.com/signup.php" target="_blank">Request your free in-home consultation</a> and fitness assessment with a PPT professional in your area and earn the body you deserve!<br />
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Questions? Call Client Services at (877)698-3648 ext 7018.<br />"We are always here to help!"<br />
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-30814525620047254122017-01-01T10:15:00.002-08:002018-04-10T11:08:04.273-07:00At-Home Tests That Predict Health Outcomes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUkMwZ9AJcdoM4Ii_u-a8z-uR86bs2Cr5O8MD11licTb-Z3IYAO63hyphenhyphenNqNze88loKS840e3-h0XjKZGKPizqQc4HKSxFnO-7qAvdm88WoiGX1ThgBBoUMMAi1MmddsZwZ_MnlyQ1cqSnky/s1600/runner1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUkMwZ9AJcdoM4Ii_u-a8z-uR86bs2Cr5O8MD11licTb-Z3IYAO63hyphenhyphenNqNze88loKS840e3-h0XjKZGKPizqQc4HKSxFnO-7qAvdm88WoiGX1ThgBBoUMMAi1MmddsZwZ_MnlyQ1cqSnky/s200/runner1.jpg" width="104" /></a></div>
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<span style="font-size: large;">S</span>etting fitness goals for the New Year? With so many components to total fitness and health, how will you determine what's most important to your long-term happiness? And, how can you measure progress over time?</div>
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Below, we've narrowed down our list to <b>just five</b> of the many at-home field tests that PPT uses to help assess risk for disorders. These are clinically-based tests used to measure and compare to normative data to predict and improve health outcomes:</div>
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We hope this sheds some light on how we'll continue to serve our clients with more accuracy and even more targeted goal-setting in the New Year and beyond!<br />
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<b><i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Shoulder Joint Health Assessment</span></i></b></div>
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<b><br />Methods Used: </b>Apley's Scratch Test, Shoulder Pull Stabilization Screen, Flexion/Extension/ROM Assessment</div>
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<b><br />Determines:</b> Risks for reduced spinal posture and shoulder range of motion, arthritis of the shoulder joints, scapular and spinal dysfunction</div>
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<b>Comments:</b> These tests are administered with no equipment necessary. Progression or regression is easily measured and documented</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6msr2aowKCeq0u0gXUVdVocjiKnGQJJeI-9ts-suUFY8HXyxejVFyfNazbmTVU1eaoo8m5vnPeBXRk8eC0aVu9xuCqJYJHxBqeGIoslCWEA7z0NiCA0Lh6gxCmOfy49G1eLraS0DI7eVW/s1600/bodyfat.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6msr2aowKCeq0u0gXUVdVocjiKnGQJJeI-9ts-suUFY8HXyxejVFyfNazbmTVU1eaoo8m5vnPeBXRk8eC0aVu9xuCqJYJHxBqeGIoslCWEA7z0NiCA0Lh6gxCmOfy49G1eLraS0DI7eVW/s320/bodyfat.png" width="320" /></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b><i><span style="font-size: large;">Bodyfat Assessments </span>(Body composition)</i></b></span></div>
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<b>Methods Used:</b> Bioelectrical impedence devices, calipers (as shown)</div>
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<b>Determines:</b> Risk factor for all cardiovascular diseases, some likelihood of knee and hip damage or replacement<br />
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<b>Comments: </b> Assessing "weight" won't help you without an accompanying bodyfat assessment</div>
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<b><i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Aerobic Capacity Tests</span></i></b></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b><br />Methods Used:</b> Harvard Step-test, McArdle Step-test, Balke and Ware Treadmill Test, Rockport Walking Test, many others<br /><br /><b>Determines:</b> Approximate aerobic capacity and risk for all cardiovascular diseases<br /><br /><b>Comments:</b> Aerobic capacity changes fast, with progress or regression happening daily. Low aerobic capacity is an easily-corrected precursor for heart attack, stroke, and coronary disease</span></div>
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<b><i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">Balance Tests</span></i></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzTbRNXvYGQY1UTPJwHa5pDk4bqdUsRL8oFhs-1hQaeKe1uCMdHtbYSoamck-D5DPVqVq44rDgvycCYyNUgSmTkAuUyap28mD1EAgwew-_jao4npm3BTDo4GU06hqBtX1m_utsaUvU3sxp/s1600/test.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzTbRNXvYGQY1UTPJwHa5pDk4bqdUsRL8oFhs-1hQaeKe1uCMdHtbYSoamck-D5DPVqVq44rDgvycCYyNUgSmTkAuUyap28mD1EAgwew-_jao4npm3BTDo4GU06hqBtX1m_utsaUvU3sxp/s200/test.jpg" width="81" /></a></div>
<b>Examples:</b> Fullerton Advanced Balance Test, Tinetti Balance Assessment Tool, Stork-Stand Balance Test, Sharpened Romberg Test (as shown), many others</div>
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<b>Determines:</b> Core dysfunction and muscle imbalances, approximate likelihood for falls, may provide evidence for potential back pain<br />
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<b>Comments:</b> Falls in older adults begin with weaknesses and imbalances from decades prior. Balance testing and correction is vital to reduce risk of falls and injury<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKkFZsuSJrrhc0CXN3nOrwfl5FiL1xUD18A4_1QbBjm05UliOZaTQlGRbhHUWc2P4FIgNm0YYKwayKfnwm5FyQdlud2iIjZXCOjx6DKe83CDCBFelRx1lm-B_B7V0u63OYFXYHUPOePlPx/s1600/stretch.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKkFZsuSJrrhc0CXN3nOrwfl5FiL1xUD18A4_1QbBjm05UliOZaTQlGRbhHUWc2P4FIgNm0YYKwayKfnwm5FyQdlud2iIjZXCOjx6DKe83CDCBFelRx1lm-B_B7V0u63OYFXYHUPOePlPx/s200/stretch.jpg" width="200" /></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><i></i></b></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><b><i>Hamstring Length Assessment</i></b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Methods Used: </b>Passive Straight-Leg Raise</span><br />
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<b>Determines:</b> Hamstring length, risks for back pain, knee pain, leg cramps, poor gait/stride length, balance<br />
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<b>Comments:</b> Limited hamstring flexibility can be a slippery slope to functional problems for lower-body mobility<br />
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<b>Tell Us About Your Program! </b><br />
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<a href="https://www.surveymonkey.com/r/ZX7PZZL" target="_blank"><span style="font-size: large;">Take our 10-Question Client Survey</span></a></div>
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PPT clients, get ready for your best year ever! Call Client Services at (877)698-3648 ext 7018 to discuss the ins and outs of your program so we can help make it even more targeted to your needs.</div>
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Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-3782162652321695242016-12-21T11:54:00.002-08:002016-12-21T11:54:13.114-08:00The Heart Wants What The Heart Wants<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOGQxcAOdxpnXtZsdEwAbYr1v6B8_Z4N1Tu4mr9HGh1dKvFJA30aguTkUzsIBgTeuiRoYfdPB2PHTXnmaX3V0PiVaaVJljfr5Jdn0wTG9gtJXNZOUjHaopZZmKLZHPA1p9xhxkjOOYTwcz/s1600/iStock_000001793564Small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOGQxcAOdxpnXtZsdEwAbYr1v6B8_Z4N1Tu4mr9HGh1dKvFJA30aguTkUzsIBgTeuiRoYfdPB2PHTXnmaX3V0PiVaaVJljfr5Jdn0wTG9gtJXNZOUjHaopZZmKLZHPA1p9xhxkjOOYTwcz/s200/iStock_000001793564Small.jpg" width="133" /></a></div>
<span style="font-size: large;">A</span> common statistic within the fitness industry is the 70% dropout rate by the third month of a lifestyle-change program. True - <i>most</i> fitness groups see more than two out of every three clients quit within three months. PPT's numbers are vastly lower, generally seeing fewer than 5% abandon their programs within the first three months.<br />
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<span style="font-size: large;">P</span>art of what makes PPT's dropout rate so much lower than our competitors is that by embracing the science of exercise & lifestyle change, we see far better safety, efficacy and achievement. The way most of our clients see it, it is easy to stay with a program when you look good, feel good and avoid injuries!<br />
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<span style="font-size: large;">I</span>n this article, we'll hone in on the specifics involved in building a healthy heart with a minimal risk for cardiovascular disease, America's #1 killer. In case you're not quite sure what "cardiovascular disease" really is, it is far more than just heart failure or heart attacks. Stroke, any form of arterial disease, inflammatory heart diseases and many other disorders fall into this category.<br />
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<span style="font-size: large;">R</span>educing risk is a lot easier than you might think, even if your doctor believes there to be a genetic link. "The Heart Wants What The Heart Wants", and below we'll outline the 5 key checkpoints that your heart wants from you, and that we can monitor regularly:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVAneYthyeOgR6KncWsw9H95P6k1aGvevescJX5cBCxznn9tZbJamcQB1rKBvGs4xnxO0QLOSxAfgCyrTKfYbkLN6JOmp8tUMc_GZMbU394TEmpeJFzIlSRFXVA2aOM5h-FpaKVcDwzfgP/s1600/old_woman.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="85" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVAneYthyeOgR6KncWsw9H95P6k1aGvevescJX5cBCxznn9tZbJamcQB1rKBvGs4xnxO0QLOSxAfgCyrTKfYbkLN6JOmp8tUMc_GZMbU394TEmpeJFzIlSRFXVA2aOM5h-FpaKVcDwzfgP/s200/old_woman.jpg" width="200" /></a></div>
#5: <b>The right cardiovascular training protocol: </b>We've said it before and we'll say it again - studies show that most people need at least three to five days per week of cardiovascular training at at least 60% of their maximum capacity for exercise, generally for over 20 consecutive minutes. Diabetics need more; the very athletic sometimes need less. The bottom line is that without personalized, steady cardiovascular conditioning, your heart and lungs are at greater risk.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZTUe0TtTlmAkOUohBf3DI00ZYZ0xbzABpxWv7y_5yXyvuZFQ0c8hZFdTTG_lJs5Ei2AXQHd3Mbl5UZ6HsK3PkYp19MHPUrq5r4w2k-SBQGDHUBMKIsJEZihJ30x7DjViDHeD76l6zZ-3e/s1600/iStock_WeightLossPants.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZTUe0TtTlmAkOUohBf3DI00ZYZ0xbzABpxWv7y_5yXyvuZFQ0c8hZFdTTG_lJs5Ei2AXQHd3Mbl5UZ6HsK3PkYp19MHPUrq5r4w2k-SBQGDHUBMKIsJEZihJ30x7DjViDHeD76l6zZ-3e/s200/iStock_WeightLossPants.jpg" width="133" /></a>#4: <b>An appropriate body composition: </b> Easily monitored by your PPT provider, we compare your muscle-to-fat ratio to that of healthy norms for your gender and age. This is a far more valuable metric than simply assessing height-to-weight, as height-to-weight will count every pound against you - even healthy weight such as bone, water or muscle tissue. Body composition is a rare form of evaluation but has remarkably strong ties to determining tangible health outcomes for your future, and staying within the healthy range will help to make your heart much healthier than it would be otherwise.<br />
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#3: <b>Quality sleep patterns:</b> People tend to measure their sleep in terms of hours, but studies on sleep and its value in predicting health show that the depth of one's sleep is more critical than the number of total hours. Additionally, heart health shows improvements in people who keep to a fairly regular bedtime, usually at approximately 10pm. While sleep needs vary from person to person based on activity, stress, the environment and other factors, we find that most people need over seven hours per night to maintain healthy hormonal balance and a healthier cardiovascular system.<br />
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#2: <b>Hydration: </b>Staying hydrated is essential through every moment of your day and night. There is not one activity that your body can perform without water, and when it has less water than it should, that activity is harder on your body. Don't wear out sooner than you have to. Keep your heart strong by consuming the appropriate amount of water each day. (Your PPT Client Services team have your personalized answer.)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzLRAb_1BuVfJEp5qx6M14lsquJ_U8lrGYU6WLSLXGF05hpBsC_dSJ-iqxXYImE-XYuVyHLmWtV_XLkY-f5npCCGR64VVsjGihIHcV1mi36_BbwKOrW0Zch6AzoeiKpkVSbAG0YH4BtWRr/s1600/health-eat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzLRAb_1BuVfJEp5qx6M14lsquJ_U8lrGYU6WLSLXGF05hpBsC_dSJ-iqxXYImE-XYuVyHLmWtV_XLkY-f5npCCGR64VVsjGihIHcV1mi36_BbwKOrW0Zch6AzoeiKpkVSbAG0YH4BtWRr/s200/health-eat.jpg" width="200" /></a></div>
#1: <b> The right meal plan:</b> Fruits and vegetables (organic preferred) are a big part of keeping the heart healthy, as are appropriate intake of vitamins, minerals, anti-inflammatories and healing herbs. Your PPT team will provide specific numbers of servings to consume each day based on your weight and activity level, and studies show that the closer you get to these numbers the better off you'll be. Stay out of the hospital and give your heart the phytochemicals and nutrients to maintain itself well as you age.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiysJPuCXZ-RSCqlAHWZlefCzxT1x9BWW2S0rBS6WeesPloKum1quasb0yrujLFcLSeKfSQpZB1MhY7uIdPo2568p-JvFij9gJdPyXiDRlKnMurDtOlxsEHeFYD3vAHC_GcYRC1AKblNILF/s1600/iStock_SeniorCoupleBikes.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiysJPuCXZ-RSCqlAHWZlefCzxT1x9BWW2S0rBS6WeesPloKum1quasb0yrujLFcLSeKfSQpZB1MhY7uIdPo2568p-JvFij9gJdPyXiDRlKnMurDtOlxsEHeFYD3vAHC_GcYRC1AKblNILF/s200/iStock_SeniorCoupleBikes.jpg" width="200" /></a></div>
There are other critical factors as well, but these five checkpoints are manageable, measurable, and relatively straight-forward. If you're already a client then please contact Client Services to help you better manage your personalized values so that you can make these checkpoints a reality. If you're not yet a client, then request to become one in 2017! <i>Your heart will thank you for it!</i><br />
<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0tag:blogger.com,1999:blog-2403223335229406392.post-85370234782239200352016-12-05T13:33:00.002-08:002016-12-05T13:33:12.364-08:00Top 3 Health & Fitness Goals for 2017The New Year is, historically, a time for resolutions, self-promise and new beginnings.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTlId0spISB3i1n_42HEA6irwcROsEe7QrThdpTBrh10vZy-sQbJsiV20tDyzbBXYVj23i0OrQ9HVWIBmBluwjj4RMrkpEwsrzuzT3i__YEbhr49krdNaWG2qgVSa-lSSMJtwwJSZW9MXC/s1600/Angel.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTlId0spISB3i1n_42HEA6irwcROsEe7QrThdpTBrh10vZy-sQbJsiV20tDyzbBXYVj23i0OrQ9HVWIBmBluwjj4RMrkpEwsrzuzT3i__YEbhr49krdNaWG2qgVSa-lSSMJtwwJSZW9MXC/s200/Angel.jpg" width="200" /></a></div>
Most of you will set new goals to accomplish and stick to throughout 2017, and you are successfully crafting those decisions with your PPT provider(s).<br />
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PPT's clinical health science team has put together <i>three</i> of the most-requested and most-important health-related goals for the <b>prevention of disease</b> and to enhance <b>quality of life</b>. We're excited to help you achieve these and more!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAbx5CYCb27gJXqWKSkOHAePxWxM2tbSQzJd95KjzAucGLzWQ6EIJXiauYORSNhLNhi6Kc6io_ixMhbGP6lxNz2AvATIOnvq4Y7i7mcNRWOcSC0wiRM9aJ0mf_2hiANoUETWXtvdRePiQs/s1600/male-female-1.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="58" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAbx5CYCb27gJXqWKSkOHAePxWxM2tbSQzJd95KjzAucGLzWQ6EIJXiauYORSNhLNhi6Kc6io_ixMhbGP6lxNz2AvATIOnvq4Y7i7mcNRWOcSC0wiRM9aJ0mf_2hiANoUETWXtvdRePiQs/s200/male-female-1.jpg" width="200" /></a><b>Body composition:</b><br />
Your ratio of fat to fat-free weight is referred to as your <i>body composition</i> (bodyfat percentage). This is a critical factor is predicting your mortality.<br />
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Age, gender and race are all factors that determine what your optimal body composition should be for optimal cardiovascular health, and we administer these tests easily right in your home or workplace. By reaching your personalized target at an appropriate pace, you'll have reduced a major risk factor for stroke, heart attack, and other cardiovascular problems.<br />
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<b>Meal structure:</b><br />
PPT's meal planning gives your body just the right amounts of fats, proteins and carbs at just the right times of day. While this is sometimes a challenge to adhere to, it has provided<i> incredible </i>results for nearly all who have followed it closely. <br />
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Make it your goal to follow your PPT meal plan. Or, start with smaller goals such as "eat frequent small meals", "reduce sugars", or "stop eating until I am full".<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7oByeMUh_Mzj1mS1QIrigL2QZpJdXVRQTtKSCra-CZ5GPceT1R7h9TsZr-jqaVWs20eGD83H6oZVKvyKHMViBwuT-O78aAvN9XJYaZCKVgxnxXcCUaQTAv3VJG8sWCfOdxXceb392CnBU/s1600/module_hrt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="85" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7oByeMUh_Mzj1mS1QIrigL2QZpJdXVRQTtKSCra-CZ5GPceT1R7h9TsZr-jqaVWs20eGD83H6oZVKvyKHMViBwuT-O78aAvN9XJYaZCKVgxnxXcCUaQTAv3VJG8sWCfOdxXceb392CnBU/s200/module_hrt.jpg" width="200" /></a></div>
<b>Cardiovascular Norms:</b><br />
The governing bodies of health science such as The Cooper Institute, the ASCM, The American Council on Exercise, and The World Health Organization have all agreed that cardiovascular exercise is a strong predictor for health outcomes. Your program should generally entail four or more cardiovascular exercise sessions each week, at a minimum of 20 minutes each and at appropriate intensities for your fitness level and health. Make it a goal to reach your personalized target every week in 2017 for healthier arteries, stronger heart function, and to reduce any future need for medication.<br />
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Reach us today to learn more about health testing and goal-setting. Existing clients, call Client Services Director Val Fiott at (877)698-3648 ext 7018. New clients, request your free in-home consultation with a PPT provider by clicking <a href="http://perfectpersonaltraining.com/signup.php" target="_blank">sign up</a> from our website. <i>We are here to help!</i><br />
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<br />Perfect Personal Training - In Home, Nationwidehttp://www.blogger.com/profile/00139538817702727142noreply@blogger.com0