Saturday, February 20, 2016

3 Easy Ways To Burn More Calories!

We all know how hard it can be to find time for exercise.

So, why waste a second of the time you can invest?

Our belief is simple:  Make the most of your exercise time, and don't miss opportunities to BURN MORE CALORIES!

#1.  Don't count.  Listen!  While it's always good to have a guide, the actual number of repetitions performed in strength training isn't as important as you might think.  Sometimes that "magic number" is higher than what the body really wants and sometimes it's too low.  Depending on your health and goals, we'll help you determine whether you should be exhausting your muscles for more calorie burning or stopping to move on to something more productive.

#2.  Manage your rest periods.  Not all rest is created equal.  While the body's systems need recovery, too much will damage your training and too little will prevent your next exercise from being as calorie-burning as it could be.  There are many parameters determining the time for adequate rest between muscle training sets or cardio intervals, and we'd love to apply them to your health and fitness plan.

#3.  Plan your meals effectively.  Not only will this keep off excess calories from food, but it will help you to burn more when you train.  Proteins, carbohydrates and fats all have roles to play in your exercise.  They'll do their jobs beautifully with the right intake.

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Already with us?  Please touch base with your Client Services specialist so we can help even more!

Monday, February 15, 2016

Perceived Limitations

Human will is fascinating, isn't it?  When you're deeply inspired, you find the energy and the drive to overcome any obstacle.  Whether in school, in your job, or in reaching a new phase of life, being accomplished really boils down to being motivated.  For the most part, it can be that simple.

But, some won't let that inspiration develop... Some people, and perhaps this is you, have trouble letting their dreams flourish into reality due to perceived limitations about life, happiness, and who they really are.

Essentially, we all feel some ability to predict our future: We feel some connection between who we are now and who we will be.  In terms of fitness, losing weight, firming up and becoming sexy just doesn't feel like it can be a reality for some people... It doesn't feel like them; it doesn't feel like home.  Rather, many have come to think of existence as a series of limits.

"I'll never look like that."                    "I could never have that kind of energy."

"I'll never be rich."                              "I'll always be fat."

Do you catch yourself thinking these things?  It's these limiting beliefs that are preventing you from moving forward and living the life that you were born to live.  It's that "same stuff, different day" type of thinking that prevents people from achieving, and keeps them stuck in the mud of who they think they are and always have to be,

For our friends throughout the country who are questioning how successful they can be in fitness and heath, I'd just like to leave you with a few reminders:

  • You can be as fit and healthy as you'd like, as long as you're willing to follow the plan to get there
  • Happiness, energy and sex appeal are yours for the taking, for a better life!
  • Each accomplishment will open doors to exciting, new possibilities!
If you're not yet a PPT client, just click SIGN UP from our website to tell us more about your goals and availability and to request a free consultation.

Already with us?  Let's ensure that your goals are current and that you're enjoying the road to success.

Questions or comments?  Please post below or email us from our website!

blog written by Val Fiott, Director of Operations and Client Services

Thursday, February 4, 2016

Fast Solutions to Problem Areas

Life's too short to feel less-than-awesome.

Do you find yourself feeling diminished by the less-attractive parts of the your body?

Whether it's arm flab, belly-bulge, a big butt or saggy features, problem areas can rob you of your daily happiness and sex appeal.

On one hand, it's important to love yourself, no matter what you look like.  On the other, it's time to get healthier and address your "problem areas" once and for all!

"The term problem areas usually refers to areas of excess bodyfat", explains Brian Walters, exercise physiologist and long-time staff manager with Pefect Personal Training.  "Sometimes, the term refers to a particular lack or normal musculature.  Example of this are very skinny legs or arms, or poor posture."

So, what is the fastest way to solve these problems?

"First, it's best to identify what the problem really is," begins Val Fiott, health coach, PPT director and regular contributor for the American Council on Exercise. "It's not always obvious whether the solution is fat loss, muscle growth, or both.  Flabby arms, for example, really don't require the conditioning of those muscles, but rather a fat-loss solution, as the flab is excess bodyfat."

But don't we need to tone muscles in problem areas?

"It's helpful, but it's not always the key solution. The muscles, themselves, aren't the big problem when it comes to flabby or saggy areas," continues Fiott.  "Rather, we need to burn the fat that surrounds them."

"One thing we'd like our clients to know is that the ability to spot-reduce is a myth," explains Walters.  "Exercise won't melt fat in one specific area.  Fat loss happens throughout the body."

So what do we do with problem areas that require fat loss?

"The bad news is that we can't isolate where we burn fat," begins Fiott.  "The good news is that when we're using the right formulas, we can burn a lot of fat in a short time, throughout all areas of the body that have excess fat.  In short, if there's unslightly, unnecessary bodyfat in any given part of your body, we can burn it off with the right PPT program, consisting of meal planning, cardiovascular exercise, strength conditioning, and flexibility."

A common, general starter plan for healthy adults is outlined as follows:
  • At least 30 minutes of pain-free cardiovascular exercise (swimming, elliptical, biking preferred) four or more times weekly, at approximately 60-70% of your maximum heart-rate (determined through testing)
  • At least one warm-up set of strength exercise for each muscle group at a low intensity (to approximately 15 reps), followed by at least one moderate-to-high intensity set for each muscle group (approximately 8-15 repetitions to fatigue)
  • generally 1200-1500 calories per day, depending upon body size and exercise volume (protein specifics, fat specifics and nutrient timing all assessed by PPT)
  • 30 seconds or more of flexibility per muscle group following exercise 
And, what about those who have low muscle in particular areas?

"Generally speaking, a person will benefit from total-body strength training, " begins Walters. "But, if they don't have the time or the commitment, we can write a plan to target mainly the muscles that are weaker than normal.  Usually, just once or twice per week for about 15 minutes will produce moderate results if the client has good heart health and if their joints are flexible and strong enough to support the required movements."

PPT weight management coaches, personal trainers and nutritionists are all eager to help!  If you're NOT yet a client, then request your free consultation.  Already a client?  Reach client services director Val Fiott to discuss your goals and the scientific aspects of your program at (877)698-3648 ext 7018.