How To Lose A Muffin Top By Summer in 5 Steps

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.

So, how many sit-ups and crunches will it take to burn off this muffin top once and for all?

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.)

Your Muffin Top Melting Plan:

• Cardiovascular training at the right intensities for your 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:
• Muscle training 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.
• A Meal Plan 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!
• 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!
• 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.

This might seem like a lot, but there is a very bright light at the end of the hard-work tunnel:

Once you drop the top, 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.

Remember, cherry-picking and "sort of" following your guidelines will lead to disappointment instead of solid success. 

Serious about melting off the muffin top and other excess bodyfat?

Then don't wait for the time to come to you (because it never will).

Instead, make the time, get focused, and know that you can burn that muffin top off forever by just following these 5 steps and staying consistent in each one of them.

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Questions about the steps to your muffin top elimination?  Contact Perfect Personal Training, comment below, or call us at (877)698-3648.  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 avoid fruitless exercises and make the most out of every workout and every food that you put in your mouth.

Our top team of fat-loss experts is always here to help!

Meal Planning With Cheat Foods

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

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

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

But doesn't a healthier body shed excess weight?

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

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

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




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

So what does a PPT meal plan look like?

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

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

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

What does meal planning with PPT cost?

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

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

Save an additional $200 on a paid-in-full
40-Session Commitment Package with code HEALTHY200
Hurry!  Expires on Valentine'e Day, 2/14/18

Take action at perfectpersonaltraining.com

The Heart Wants What The Heart Wants

A common statistic within the fitness industry is the 70% dropout rate by the third month of a lifestyle-change program.  True - most 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.

Part 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!


In 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.

Reducing 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:

#5:  The right cardiovascular training protocol:  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.

#4:  An appropriate body composition:  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.

#3:  Quality sleep patterns:  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.

#2:  Hydration:  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.)

#1:  The right meal plan:  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.

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!  Your heart will thank you for it!

5 Most Common Fitness Mistakes

Tired of exercising with minimal results?

Or, have you fallen victim to sore joints or muscle injuries as a result of exercise?

Below are five of the most common mistakes that are slowing down your progress!

#5:  Inaccurate cardiovascular conditioning

For the masses, cardio-respiratory conditioning is rarely handled accurately.  While the body improves from 20 or more minutes of moderate-to-high intensities on most days of the week, many people exercise either too intensely or too lightly, or for too short of periods.  Others simply don't meet the weekly requirements of four or more days per week.



Depending upon your health history, your body composition and lung capacity, your own required numbers for success may differ.  But, in general, your program should be written to incorporate the right frequency and durations, with varying intensity of approximately 60-85% of your capacity (less for beginners, more for the more advanced.)

#4:  Poor stretching habits

Muscular stretching is absolutely critical to your success, even if you're already flexible.  However, most aren't stretching for long enough periods, at the right intensities, or frequently enough to keep the joints and muscles limber and healthy.  Hold your stretches for at least 30 seconds, preferably longer, and be sure to incorporate all major muscles after every workout.  (There are far more recommendations that vary on an individual basis, and we're happy to show you just what's best for your body.)



#3:  Too little attention to back muscles

Perfect Personal Training is known for making tremendous change in our clients' physiques, and part of that involves paying the right attention to every muscle group.  Generally, back muscles are trained either too infrequently, too lightly, or both.  For others, only certain back muscles see appropriate training, whereas others see too little.

#2:  Short warm-ups

Warming up prior to exercise involves a slow, gradual increase of the heart rate from a comfortable resting point to an aggressive rate that will be sustained through exercise.  This change should transition slowly over at least 5-10 minutes (more for beginners or for those with poor fitness or health).  Additionally, the warm-up is BEST when it incorporates all major muscles and deep, smooth breathing,  Jumping into moderate-to-high-intensity work is not only dangerous, but it reduces your ability to train optimally.  Why close doors to success that you don't have to?

#1:  Muscle control

Conditioning the muscles is a critical part of life. Exercise your muscles with smooth, healthy movements.  Engage a full motion with every exercise and keep solid control over your musculature.  Pounding, high-impact movements generally don't belong in the muscular-conditioning phase of your exercise regimen, as muscles are better improved with cautious biomechanics.


Ready for the next level of health?  The fitness & wellness experts at Perfect Personal Training have your answers!  Request your free consultation at perfectpersonaltraining.com!

5 Ways To Maintain Healthy Movements

Healthy aging means more to us than minimizing prescription drug dependence.  At PPT, we consider healthy aging to mean sustained mobility, strong energy levels and pain-free day-to-day comfort.

After all, there are plenty of examples of those who maintain their independence well into their 90s, while many others lose their independence in their 60s or 70s - sometimes even sooner,

So, what are the secrets?  While lifestyle choices go well beyond the scope of this blog, we'd like to present five key ways to prevent mobility from slipping away over time:

• Hip flexibility:  While its important to keep every muscle at its flexible norm, the hips are especially important to keep mobile.  Not only do they aid in our most important movements, but they're among the first muscles to truly suffer, generally due to prolonged sitting and limited range-of-motion when they do see use.  Your PPT professional should be testing and stretching these muscles at appropriate intervals to ensure they don't begin to decline.
  
• Core strength:  The "core" muscles consist of the midsection - low back, lateral muscles, abdominals and hips.  When these muscles maintain their health, they prevent both balance problems as well as postural deficits.  These leads to a smaller likelihood of back problems, falls or reduced range of motion when walking or stair-climbing and even keeps the bones of the spinal column stronger. Your PPT provider uses your time with us to keep these muscles contracting appropriately and preventing atrophy that is common to aging.
  
• Aerobic capacity:  This is the measure of your heart and lung maximal ability for work.  While aerobic capacity does show an inherent decrease with age, the rate at which this change takes place can be greatly minimized with the right program.  There are many specifics but in general, appropriate programs require five days/week of conditioning at ideal intensities and intervals.
  
• Postural health:  Keeping the proper posture means more than "standing up straight".  The muscles that keep your posture need the right training to make their synergy be what its meant to be and to prevent knots and similar obstacles.  While there are many steps to this, achieving healthy posture makes for stronger body mechanics and improved mobility even in very advanced years.  Your PPT program should involve appropriate exercise decisions that correct imbalances and decrease likelihood for pain, tightness or atrophy.
  
• Stride length:  Every one of the items above is a contributor to the length of your walking stride, as well as to the mechanics of your gait.  As your stride length decreases, so can the factors above, and vice versa.  It is helpful to have your stride length monitored annually (or more frequently if you're a senior citizen) to keep it long and strong and to prevent its shortening. 

We hope you find these five keys to maintaining healthy movements helpful!  There are many more details and personal specifics to be addressed with each of these, and we would love to help you gain a better understanding.  

Just call Client Services department at (877)698-3648 ext 7018 or reply to a PPT email to be forwarded to that department.  

Our team of exercise scientists and top fitness educators are always here to help!

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.

5 BIGGEST Weight Loss Obstacles

We all want fewer obstacles to our fat burning.  After all, there is hardly enough time in a busy day to get in half the exercise and meal planning that we need.  So, why get slowed down?

Obstacle #5 - Ab exercises:  Contrary to popular belief, exercising your abdominal muscles (the "stomach area") isn't really going to burn much body fat at all.  Caloric intake and vigorous, rythmic large-limb exercise are the keys to fat burning successfully.  See more on this in this PPT video!

Obstacle #4 - Intensity selection:  Casual walks, some extra stair-climbing at work, and being generally more active are all helpful steps forward; but for great long-standing contributions, your heart-rate needs to be within the appropriate zone for you, your health history, and your current levels of fitness.

Obstacle #3 - Exercise duration:  If you're not achieving the 2-pound-per-week fat loss that science expects from a well-crafted program, then one issue is likely the total duration of exercise.  Twenty to thirty minutes can be helpful for the heart, blood vessels and lungs, but significant fat loss (enough to make you happy) often doesn't begin until the 40th or 50th minute.  While this varies based on nutrition, hormones and other factors, you may need to exercise for over an hour at a time before you start regularly hitting your targets for fat loss.  Our greatest fat loss successes, by far, come from clients who choose our 90-minute sessions.

Obstacle #2 - Sleep:  Sleep quality and quantity both have an awfyu lot to do with fat loss success.  Why?  Because the hormones that are a big factor in weight loss/management are actually suppressed when deep sleep is minimal.  Aim for a minimum of six hours per night, preferably more, in total darkness.

Obstacle #1 - Metabolism:  While the practice of "calories in, calories out" is crucial, your metabolism is the critical factor between fast results and slow results.  Fortunately, we have tremendous control over your metabolic rate.  Protien intake, muscle strategies, herbal consumption, and meal timing all boost metabolism when implemented with the appropriate care.  This all falls under the category of health coaching and is included free on non-session days to those who purchase our 40-session commitment packages for fitness training,  Please reply or call to learn more!

Perfect Personal Training employs the highest standard of fitness and wellness science, with degreed, certified professionals of exceptional experience.  To request your free consultation and fitness/health-risk assessment, visit http://perfectpersonaltraining,com

Testimonials, rates, and much more company information is all available online!

Life-Saving Fitness Programs for 2015

Your exercise, nutrition and daily lifestyle habits are among the most important aspects of your being.  Health and happiness don't happen by chance - they're products of the decisions you're making each day.

If you're one of the many who believe that good health is simply the absence of immediate, in-the-now illness, then you're probably headed for some serious (but avoidable) health problems.  See this list of our top five way that a scientific fitness and wellness program can save your life!

#5:  Reduce risk for cancer and immune disorders

While cancer has its mysteries, there is no question that keeping a consistently strong immune system is key to cancer prevention. Health science shows us that a strong immune system is the result of the right doses of water, aerobic exercise, anti-oxidants and anti-inflammatories. A PPT health coach and our clinical wellness team are eager to help you craft a cancer-preventive lifestyle!


#4:  Provide energy and mental clarity throughout the aging process

Is it hard getting out of bed or making it through your day?  While some occasional lethargy is to be expected in even the healthiest individuals, consistent weakness and poor energy aren't just unproductive ways to live your life, but they're signs of inefficient energy systems and heart and muscular health.  Statistically, persons with low tolerance for activity and weak energy systems generally show an increased likelihood for hospitalization later in life, as well as a higher mortality rate.


#3:  Prevent poor gait and balance problems

Healthy, safe movements perpetuate themselves:  Those who walk with long strides and a healthy posture continue to do so, whereas people with poor posture and stride perpetuate less effective and more risky daily motion.  From bone health to spinal health to heart health, it's all connected and it all relates to longer, healthier living.  Even the common balance problems of the elderly can be easily avoided with the right cardiovascular, strength, flexibility and core conditioning throughout our years.  Minimize risk for injuries and premature death with a simple but effective PPT health program - right in the comfort of your own home or workplace.



#2:  Protect your joints and spine

While our joints can't last forever, the body has an amazing ability to protect and maintain its joints (including those of the spinal column).  However, it won't be able to do so without the right care.  Nourishment, full range-of-motion exercise and appropriate sleep and hydration are essential to keeping the joints pain-free and functional.  Even in the very elderly, the right movement science and daily habits will protect and maintain even the largest, most-used articulations of the body.




#1:  Prevent heart attack or stroke later in life

Younger people rarely have concerns regarding heart health.  But, giving your heart and lungs the appropriate exercise and nutrition now will greatly influence health outcomes of the future.  Why risk your health and comfort later in life when you can make simple changes now to minimize risk?  The American College of Sports Medicine has demonstrated, through repeated clinical examination, that roughly 5-6 days of cardiovascular conditioning each week for 20 minutes or more at moderate to high intensities is part keeping the many factors of the heart strong.  But, that's just the tip of the iceberg, as sleep variables, stressors and other factors are also key.

Perfect Personal Training provides America's highest standard of wellness and fitness programming in your home or workplace.  Degreed, top-certified and peer-reviewed, we work as a collective team to bring science-based change to all types of individuals.  Learn more or request your free consultation at http://perfectpersonaltraining.com

3 Big Reasons You're Not Losing Fat

Bodyfat loss isn't nearly as mysterious as we often think it is.

99 times out of 100, those who "can't lose weight" aren't suffering from serious medical or hormonal issues that are serving as obstacles. Rather, they don't have the right exercise prescription and meal planning taking place.

The team of fitness science experts and health coaches at Perfect Personal Training are working around the clock to deliver you the most cutting-edge weight management tools and strategies for safer, smoother fat loss and wellness.  Below are the THREE MOST COMMON REASONS that our research shows for arrested weight loss:

#1.  Your exercise's "FITT" principles aren't ideal:  FITT stands for the frequency, intensity, time and type of your exercise selections.  When you're performing cardio exercise, its FITT principles need to be ideal.  The same goes for strength training, stretching, etc.  Without these key specifics, your body has very little reason to shed the excess pounds.  "Hard work", on its own, just won't do the trick for long.
#2.  Your protein and fat needs aren't aligning with your bodyweight and exercise levels.  While many Americans report eating the right quantity of total proteins and fats each day, it is rare that these are well-timed and combined properly.  For example, you may accurately determine that your body needs 400 calories from protein per day to grow muscle and build a healthy metabolism.  But, if those calories come predominantly from just one or two meals, then you're missing out on a great opportunity to burn more bodyfat and take better care of those valuable muscles!

#3.  And, your exercise program needs to involve a truly fat-burning plan of action, with heart-rate spikes, varying intervals and different training strategies when appropriate for your fitness and progression.  While many people gravitate toward the exercises that they enjoy and simply focus on general higher-intensity work, there are many more variables to consider when putting together a fitness strategy for safe but rapid fat loss.  Not yet a PPT client?  Be sure to request your free in-home consultation and fitness screening with a Perfect Personal Trainer by visiting http://perfectpersonaltraining.com/signup.php.  Are you already a client but not quite where you wish to be?  Reach out to Client Services Director Val Fiott at (877)698-3648 ext 7018, and he'll be happy to help insure your success in your PPT program.

Have a Safe and Healthy New Week!

Top 5 Ways To Avoid Injuries

Exercise is the most important way to prevent injuries in your day-to-day. When performed properly and with a progressive plan, you'll strengthen joints, bones and muscles to perform better and adapt to different environments and stressors. You'll even preserve your metabolism and mobility well into your golden years.

However, not all exercise plans are created (nor implemented) safely, and some exercise itself can cause injury if the right decisions aren't being made. Below are our top five ways to avoid painful & costly injuries both in and out of the exercise room:

#5:  Warm up properly.  Aside from avoiding EKG abnormalities, a smooth and gradual warmup prior to exercise will go a long way in preventing muscle and joint injuries such as sprains, strains and tears.  Gradually bring your heart rate and breathing rate up from a resting level to an exercise level (a Perfect Personal Trainer will help you determine) over 5-15 minutes (depending upon your medical history) using all of your major muscles.  Move from small ranges of motion to larger ones, and from light movements to more intense.

  #4: Select the right shoes.  It's important to spread impact throughout the foot, as opposed to localizing it into one place. Equally important is the idea of changing shoes about every 300-500 miles, even if you're not a runner. Even when you're not exercising, your footwear has a lot to do with your joint health, especially throughout the legs and spine. 

"You should look for a running shoe that isn't too high in the heel, or try a walking shoe, cross trainer or tennis shoe," suggests Price. By helping spread the impact to the whole foot, you'll prevent problems like plantar fasciitis, achilles tendonitis, anterior compartment syndrome (a compression in the front of the ankle), lateral compression syndrome (a compression at the side of the ankle) and bunions. - See more at: http://www.mensfitness.com/training/five-most-common-gym-injuries#sthash.ATju7hSK.dpuf

"You should look for a running shoe that isn't too high in the heel, or try a walking shoe, cross trainer or tennis shoe," suggests Price. By helping spread the impact to the whole foot, you'll prevent problems like plantar fasciitis, achilles tendonitis, anterior compartment syndrome (a compression in the front of the ankle), lateral compression syndrome (a compression at the side of the ankle) and bunions. - See more at: http://www.mensfitness.com/training/five-most-common-gym-injuries#sthash.ATju7hSK.dpuf

#3:  Relax your neck.  When exercising your upper body, keep your focus on the muscles you are conditioning, as opposed to the muscles in and surrounding your neck.  A loose, relaxed neck area is critical during shoulder exercises such as overhead press, lateral raise, or scaptions, and is also important during push-ups, rowing, and similar exercises for the upper body.  Be mindful of where your focus and stress are kept to prevent agonizing neck problems and poor biomechanics.

.#2:  Prevent back trauma.  Back injuries, in general, are triggered easily but are just as preventable:  Having
a solid, progressive, and well-planned core-exercise program will strengthen your spine (both the vertebrae and the muscles themselves) and reduce the risk of overuse or imbalance.  Squatting, stair-climbing, lunging, and other exercises that sometimes create problems for the low back are far less likely to do so if your core training is appropriate, and changes with your changing lifestyle.  Be sure to stretch daily and keep your daily movements sound as well, even when not exercising.

#1:  Minimize impact.  Exercise should be far from painful, and pushing through painful movements won't only be detrimental to your body - it'll probably slow your fitness progress down due to reduced ability.  Play it smart and reduce risk for arthritis and stress fractures by minimizing or avoiding impact activities.  Consider trading in running for low-impact exercises, replacing jumping jacks with walking jacks, and lessening the pounding created in boxing and kicking exercises.  You can keep you pulse rate in the appropriate zone even without the high impact (just as a Perfect Personal Trainer to help you).  Safer, smoother movements will generally minimize unhealthy stressors and prevent bone fractures as well as joint damage.

The information herein is general, and different recommendations will apply to different aspects of your health & fitness conditioning throughout varying phases of your program.  

Contact PPT today with questions or concerns about your own progressive fitness & wellness plan!

(877)698-3648 perfectpersonaltraining.com

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 http://perfectpersonaltraining.com 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 :)