Friday, January 17, 2014

5 More Physical Losses You Can't Blame On Age

While no human or animal was meant to live forever, there are many negative attributes to the aging process  that truly don't have age to blame on age.  In the follow-up to last year's blog post, here are yet another five physical losses that you can't blame on age!
#1 - Slowed Metabolism:  Initially, metabolism was thought to lower as a byproduct of aging.  This mentality came about because sustaining metabolism is associated with sustaining muscle mass, which is rare in the elderly.  However, our bodies show no mechanical component which atrophies muscle tissue due to age.  Rather, most adults (even the very active ones) haven't crafted a wellness program that's scientifically sound.  This lets their muscle tissue atrophy and their metabolism fall unnecessarily.

#2 - Memory & Mental Clarity Loss:   Loss of mental ability and memory aren't a byproduct of aging, but of missing nutrient components and of less-than-ideal cardiovascular work.  Giving the body just what it needs for daily nutrition, hydration, sleep, and cardiovascular training while avoiding injury will generally prevent the loss of mental focus that people often blame on the aging process.
#3 - Poor Posture:  The muscles and bones of the spine do not contain a ticking timebomb!  Like all muscles, joints and bones, our spinal columns will maintain their abilities as long as our exercise, sleep, hydration and nutrition factors tell them to do so.  Missing vital components to maintain these areas will usually result in poor posture and other health threats during the aging process, but not because of the aging process.
#4 - Poor Balance:  While balance deficits can occur for those of all ages, they're usually more common in the elderly due to years of less-than-adequate lifestyle.  The muscles and systems that make up our balance abilities don't inherently wander off due to aging, but they do require consistent upkeep tp keep them from doing so.  While core exercise, vestibular development challenges, joint maintenance, daily hydration and spatial awareness can all be maintained throughout aging, they rarely are, making the elderly population usually more susceptible to losing their balance.  This is especially concerning because falls can be so debilitating or life-threatening. (877)698-3648

#5 - Loss Of Height:  While most Americans lose between one and three inches of height after age 40, this is another lifestyle-attributed problem as opposed to one that is a necessary part of aging.  Appropriate calcium and vitamin D, appropriate strength training for the right muscle groups, and the right quality and quantity of sleep and water intake will keep you from shrinking as the years go by. Additionally, you'll have stronger bones and better balance as a result, minimizing risk of injury.
Do YOU have a scientifically-sound strength & balance program in place?  Visit for your free in-home consultation & wellness visit.

Friday, January 3, 2014

The Definitive 5-Part Body Toning Checklist

Getting toned can mean different things to different people.  Some presume that toning involves very heavy strength conditioning, whereas others believe that toning requires long bouts of endurance.  Below are the 5 things you absolutely must know to get toned and stay toned!

First, it's important to know that any unnecessary bodyfat should be burned off so that your muscles are better seen.  Even very thin people often have several pounds of fat that isn't necessary for their health, and that surrounds the muscles.

Secondly, it's unsafe to exercise only the muscles that you want people to see.  Your joints, bones, and gait rely upon total muscular balance to avoid injury and promote proper biomechanics throughout your days.  Aside from biceps, shoulders, calves and other "show muscles", be sure to properly condition the lesser-known and lesser-considered muscle groups as well.

And, while circuit training isn't the only way to get your body toned and defined, it is one of the quickest, and it generally comes with vast health benefits as well.  Minimal rest periods and smooth transitions from exercise to exercise, when monitored correctly, are just what the body needs to firm and define muscles while shedding pockets of fat that hide those muscles. Heart-rate, hydration, muscle responses, and other factors should be evaluated throughout each session.

A fourth item to keep in mind is that protein and dietary fat intake are also very important to the conditioning of your physique.  Without the right macronutrients at the right times, your muscles and metabolism don't open the doors to improvement that they could.  Speak with a PPT professional to determine what's best for you.

Finally, as is the case with any resistive conditioning, getting the appropriate intensity is crucial!  Too much can lead to joint injury, heart abnormalities, cramping, muscle tears, and other health issues.  Too little intensity won't produce results. For generally healthy individuals, 65-80% of a muscle's capacity is generally a safe and adequate exercise intensity for the muscles themselves.  Heart rate, breathing rate, and approximate exercise blood pressure should also be considered for ideal health.

Are you ready to make 2014 your year for fitness and body toning?  Just visit to view our rates and request your free in-home or on-site consultation and fitness evaluation with a degreed and top-certified PPT health & fitness coach!

Call us at (877)698-3648 ext 0 with questions! We love to help :)

Thursday, January 2, 2014

Action Plan: Your Five Steps to Fitness In 2014

Looking in the mirror doesn't always bring about the sense of pride that it should.  While some smile with confidence, others cringe with regret.  Often, people lose track of the very important fact that your physique is entirely up to you!

Achieving your goals this New Year requires a solid plan of action, and we've taken out the guesswork and put together an action plan to ensure your success!

Step #1:
Have an appropriate fitness & risk assessment conducted by a top professional:  This generally includes an evaluation of joint health, cardiovascular fitness parameters, muscular strength & flexibility normalities and balance.  From here, you'll know what your starting points are and how to put together your plan.  There may also be reason to consult your physician prior to beginning, which will be uncovered in this first step.

Step #2:
Determine your schedule:  Time won't magically occur in your schedule.  Block off the time in your calendar from week to week for the next several months to ensure that time does not become a reason to fail.  Make these timeslots "definites" as opposed to "negotiables."

Step #3:
Determine accurate and appropriate goals with a top fitness & health professional: This is where many people go wrong, presuming the amount of weight that they'd like to lose is medically appropriate or failing to tangibly determine goals that are helpful to how they'd like to look and feel.  Goals should include change in body composition, muscular balance, activities of daily living, circumference measurements such as hip and waist, and joint health/comfort.  Reducing problems such as low-back pain, tight muscles, muscular cramps, sleeping issues, and other wellness factors are also helpful goals that will aid your fitness.

Step #4:
Plan and visualize your exercise sessions:  It helps people to know where they will be exercising, what kind of music or TV might be on during the exercise, and what kind of climate, equipment, shoes, clothes, etc are likely to be involved. Take the time to think about the experience and start relating to it mentally before you actually begin, keeping in mind its purpose and end results.

Step #5:
Program design:  This final stage before implementation involves the following decisions -
  • Exercise selection
  • Intensity decisions relating to pulse rate and resistance
  • Prioritization (ie, the amount of time devoted to each concern)
  • Warm-up methods, rest & recovery periods, cool-down strategy
There you have it!  If you're going to be successful in achieving your desired level of fitness safely, then these five steps should be followed before actually getting started.  For each of these steps, the value of a top-certified, degreed Perfect Personal Trainer (and the team behind him or her) is of paramount importance.  To reserve your free consultation and "Step 1" fitness assessment, just visit

We're looking forward to your successes in 2014 and beyond!