At-Home Tests That Predict Health Outcomes

Setting 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?

Below, we've narrowed down our list to just five 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:

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!

Shoulder Joint Health Assessment

Methods Used:  Apley's Scratch Test, Shoulder Pull Stabilization Screen, Flexion/Extension/ROM Assessment

Determines:  Risks for reduced spinal posture and shoulder range of motion, arthritis of the shoulder joints, scapular and spinal dysfunction

Comments: These tests are administered with no equipment necessary. Progression or regression is easily measured and documented

Bodyfat Assessments (Body composition)

Methods Used:  Bioelectrical impedence devices, calipers (as shown)

Determines:  Risk factor for all cardiovascular diseases, some likelihood of knee and hip damage or replacement

Comments:  Assessing "weight" won't help you without an accompanying bodyfat assessment

Aerobic Capacity Tests

Methods Used:  Harvard Step-test, McArdle Step-test, Balke and Ware Treadmill Test, Rockport Walking Test, many others

Determines:  Approximate aerobic capacity and risk for all cardiovascular diseases

Comments:  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

Balance Tests

Examples:  Fullerton Advanced Balance Test, Tinetti Balance Assessment Tool, Stork-Stand Balance Test, Sharpened Romberg Test (as shown), many others

Determines:  Core dysfunction and muscle imbalances, approximate likelihood for falls, may provide evidence for potential back pain

Comments:  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







Hamstring Length Assessment

Methods Used:  Passive Straight-Leg Raise

Determines: Hamstring length, risks for back pain, knee pain, leg cramps, poor gait/stride length, balance

Comments:  Limited hamstring flexibility can be a slippery slope to functional problems for lower-body mobility

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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.

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!

Top 3 Health & Fitness Goals for 2017

The New Year is, historically, a time for resolutions, self-promise and new beginnings.

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).

PPT's clinical health science team has put together three of the most-requested and most-important health-related goals for the prevention of disease and to enhance quality of life.  We're excited to help you achieve these and more!


Body composition:
Your ratio of fat to fat-free weight is referred to as your body composition (bodyfat percentage).  This is a critical factor is predicting your mortality.

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.

Meal structure:
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 incredible results for nearly all who have followed it closely.

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".

Cardiovascular Norms:
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.

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 sign up from our website.  We are here to help!

3 Easy Steps to Avoiding Holiday Weight Gain

It's easy.

Despite what you hear from other sources, avoiding holiday gains in body fat is no mystery when you take these three simple steps:

1st:  Be sure to be properly hydrated throughout the holidays, especially on days of festive meals.  On non-to-low-exercise days, divide your bodyweight in lbs by two, and then use that number as a minimum number of ounces of water to consume. throughout the day.  Heavy caffeine or sodium users, or those engaging in heavy exercise for over 45 minutes, should consume nearly double that number.  It is also helpful to consume at least 8-10 of those ounces 30 minutes prior to dinner to "feel full" more quickly.

2nd:  Keep track of the foods, drinks, or calories that step outside of your PPT meal plan.  For example, if your target per meal involves 20 grams of protein and you are having extra helpings of turkey, do your best to estimate the amount of excess turkey that you're consuming. Or, if you're indulging in a dessert, spirits, or something entirely outside of your ideal caloric intake, then jot down what you had and keep track of its approximate number of calories.

3rd:  Finally, you'll avoid holiday weight gain by simply burning off the same number of calories that you consumed in excess outside of your regular fitness regimen.  For example, if your tally involves a total of an extra 3500 unplanned calories, then we will devise a plan for you to burn those extra 3500 calories aside from the calories burned in your usual fitness program.  The excess exercise can take the place of longer PPT sessions, more PPT sessions, or a plan that shows you what to do on non-PPT days. (By the way, that extra 3500 calorie example will mean an approximate weight gain of one pound.)

While you might be thinking that these steps aren't entirely "easy", please empower yourself by keeping these in mind:

• It only takes a moment to drink water, and you can keep track of your intake on your phone
• If you don't want to look up the calories in your excess foods, then just jot down what you have and we'll determine their caloric content when you're ready to review
• Your PPT fitness trainer and our clinical wellness team have easy ways for you to know the number of calories being burned through exercise, so you'll know how much extra exercise it will take to return to your former body composition if you indulge beyond what your body needs this holiday season

Ready for more?  For helpful advice that is more specific to staying trim during Thanksgiving Day traditions, we suggest you re-visit this press release article.

Fitness as a gift?  Give the "Perfect" gift of health & wellness to those you love this season. Purchase in-home massage therapy, wellness coaching, personal training, senior balance classes, flexibility programs or nutrition through our easy-to-use website or this shortcut.  There is never a minimum to buy, without sessions offered as low as $47 each in most areas.

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We're always easy to get in touch with!  Simply reply to our company emails, comment here, or call us at (877)698-3648.  Our phones and emails will remain monitored this Friday and into the weekend so we can help you make the best decisions for your long-term health & wellness!

How My PPT Program Saved My Life

Jan Moore first came to Perfect Personal Training in 2013, after a series of life-threatening health problems. If you've ever believed that your mortality is pre-determined, then think again! Jan is a shining example of the power of a top wellness program.

What brought you to ‎beginning your PPT home wellness program?
Health issues primarily motivated my PPT enrollment.  I have had breast cancer, a heart attack and a stroke – the “big three” – so I knew that I needed to emphasize my health if I was to increase my chances of survival.  My cancer was 7 years prior – and my heart attack 2 years prior – but I had just recovered from the stroke when I began PPT.  My godchild had exercised with my PPT provider, Kristin – and highly recommended her for knowledge, technique and motivation.  

Do you mind telling us a bit more about your health conditions?
As referred to previously, I have battled (and won) the “big three” illnesses.  I still have residual pain from the breast surgeries and radiation.  When I began PPT, I was limited on the intensity of my exercise, as my heart still had not recovered from the heart attack.  As a matter of fact, at that time my cardiologist gave me a stress test showing multiple PVCs, which is life-threatening.   (That was also a major motivator for getting my body in better shape.)  Finally, I was still experiencing pain and swelling in my left leg – a residual from the stroke, I assume.  

Were you a regular exerciser before your PPT membership?
As I had not done any type of exercise regimen in years – and never lost the 30 pounds that I gained when I quit smoking – I was in terrible physical shape.  Plus, I was a junk food junkie. In other words, I was doing everything wrong. When I began working with Kristin,  I purchased group sessions so that I could laugh and joke around with my friends.  I was too embarrassed by my poor body shape & lack of flexibility – so I tried to clown around to cover up my ineptitude.  Kristin was incredibly tolerant – and, with her subtle guidance (as well as the realization that the sessions were actually starting to make me feel better), I finally realized that I needed to take my health seriously.  Thus, a couple months after I began, I switched to private sessions – and we began seriously addressing my individual needs. 

Please describe what you like most about your PPT program.
About six months after Kristin and I began the private sessions, I saw my cardiologist again – and my multiple PVCs had been reduced to a single PVC.  So, my heart condition was no longer imminently disastrous.  And, six months after that visit, I had another cardiology checkup which showed no PVCs at all.  So, I suppose the thing I like most about my PPT program is that it saved my life.  Kristin has been the catalyst for not only changing my body shape and flexibility – but also my healthy diet and my total outlook on life.  It doesn’t get better than that.

Is there anything about your PPT program that you do not like or that you find difficult?
Every session, I find the extra reps and new exercises difficult.  But, I know that I will conquer that obstacle – and move onto the next.  Not since I was a teenager (and tried to participate in high school sports) did I actually attempt to push my limits.  I know the workouts are going to be difficult – especially since I am now trying to work with weights to increase my muscle (and fill in some of the loose skin from losing 50 pounds of body fat).  But I also know that I will push past the temporary “plateau” – and it will be worth all the effort.
Does your PPT provider provide homework for days where you are not meeting?
Kristin has been a vital force in my getting out and exercising on a regular basis.  From my first session until now, she has helped me make tremendous strides.  I am no longer a couch potato.  I volunteer at places like the Zoo, so that I will get lots of walking and bending.  In addition, Kristin was the catalyst for my losing 50 pounds – for months, she would patiently go over my daily logs of food & make suggestions.  Finally, healthy eating became second nature – a major accomplishment.  In other words, Kristin has been my life coach as well as my exercise coach – and has been instrumental in turning my life around.  We still make a list of the daily stretches and exercises that I need to do before the next session, but we also discuss the nutritional and well-being aspects of my life that I need to work on.  In other words, yes, there is a lot of homework for days when we do not meet.

Please describe your PPT success(es) so far. How did you feel as you accomplished them?

• I covered the PVC elimination above – which was the most critical of the accomplishments.  
• My left leg, which was affected by the stroke, rarely swells and no longer has pain – (there is) another major accomplishment.  
• My weight has gone down from 187 to 148.  But, an important item to me is that we were able to do exercises that minimized the residual excess skin that covered all that extra fat – so I don’t have huge rolls of excess skin all over my body (since I’m 66 & my skin is not as resilient as it was in my youth).  My measurements at my last assessment showed that I had reduced fat mass from 76 pounds to 50 pounds – and reduced the size of my body 2 inches (arm) to 8 inches (abdomen).  
• Flexibility has gone from average to excellent – as has endurance.
  
  Actually, it was a long, hard struggle for me – but Kristin has been my inspiration and encouragement.  With her help, I was able to appreciate even the small steps that I sometimes accomplished – and revel in the large steps that materialized over time.
  

Jan, were there times that you doubted your ability to achieve your health and wellness? 
Most definitely – I totally doubted my ability to achieve anything when I first began with PPT.  After the news of the PVCs, I was sure I was going to die at any time – but I decided I had nothing to lose if I tried to live a healthier, fitter life in the meantime.  Although I took the whole exercise/fitness/weight idea extremely lightly at first, working with Kristin helped me to realize that there was a glimmer of hope for turning my body and life around.  When I began to take the workouts and advice seriously, Kristin and PPT were able to turn that glimmer of hope into a world of sunshine.  I now dare to look forward to the future with a fitter body and mind.  

That's outstanding!  How would you say your in-home PPT provider‎ helps you most?
What has helped me the most is that Kristin is my life coach as well as my fitness coach.  She has helped me with every single aspect of my life – and has expanded my horizons and enhanced my outlook on life.  Through her encouragement for achieving my exercise goals (both during and between sessions), my nutritional goals and my life goals – I am physically and mentally improved.  Eating habits and outside activities have enhanced the benefits from the regular exercise regimen – so I am achieving a total body and mind makeover.  We’re not there yet – but results so far are extremely encouraging.  

Do you have any message or advice for your peers who may be considering an in-home health and wellness program?
Advice would be for the prospective clients to give the PPT program a try – even if you have doubts about what you might be able to accomplish.  And don’t give up in the beginning, when things don’t move along as quickly as you hoped or expected – you’ll be amazed what a long-term commitment to your health and life can accomplish.  Finally, try to consider the program as a life change, not just exercise – nutrition and attitude are just as important as physical exercise in achieving long-term goals.

Thank you so much for your time and honesty, Jan!  We appreciate you and your telling your incredible story! Good luck to you always!

Not yet a client?  Request your free consultation and begin your own amazing journey!

3 Easy Steps Toward Healthy Joints

While the topic of joint health & maintenance may sound like a mystery that we have little control over, the deep world of the health sciences has demonstrated that not only do we have great control over our joint mobility, but that solutions are simpler than most of us believe.

Below are three easy steps toward maintaining or improving joint health:






(3) Condition your joints & the muscles around them to maintain healthy ranges of motion.  

Think of it this way:

Every joint in your body has a norm when it comes to assessing its mobility.  Your Perfect Personal Trainer and our Client Support team are happy to show you those norms for each major joint.  Through strength and flexibility conditioning, we can assess each joint to determine whether it is moving normally or showing some limitations.  Limitations are easily corrected through a deeper level of exercise programming to achieve steady progress until that joint reaches its normal range of motion again.








(2) Keep your intake of joint-related vitamins & fatty acids appropriate for your body weight.

Calcium, omega-3's, vitamin D, glucosamine, MSM, and many other substances have been found to aid the joints either directly or indirectly.  By consuming the recommended dosages nutritionally, joints are likely be healthier, less painful, and to provide for longer-lasting, larger movements.  Best of all, a healthy, well-nourished joint can better support the body weight pushing onto it or pulling against it.  Even without appropriate exercise, the right nutrition choices in the right doses for you can aid the joints in what they naturally require.



(1) Consume the proper amount of water for your body weight and activity level.

We all have different hydration needs.

The heavier or more active we are, the more water intake the body requires.  Sodium intake, time in the sun or cold, caffeine and other factors also play a large role in determining the appropriate amounts of water that the body needs to be healthy and live a long life. Medical conditions and pharmaceuticals are also factors that increase or decrease that value.  By adhering to what your daily water needs likely are, you'll be more likely to provide for your joints and keep them healthy longer.  A dehydrated body has weaker joints, as well as weaker muscles and bones.

Don't forget!  Tomorrow is Labor Day and marks the END of our LABORDAYFITNESS discount code which saves $200 on your new paid-in-full Commitment Package.  Enjoy the benefits of a proper PPT wellness program with a top-certified fitness professional and our amazing team of professionals.  

Make your purchase now and save big!

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!