5 Easy Changes For Better Health

Between career, family and other daily responsibilities, making the change to healthier living often eludes most Americans. 

While an hour of cardiovascular exercise each day may be an understandably difficult task, some of the lifestyle changes that are rather simple and easy to administer are also falling by the wayside for many.  

Perfect Personal Trainers Aaron Dunn, Val Fiott & Chris Little put together this list of easy adjustments for a longer, healthier life:

#5:  Drink Green Tea:  "This is a really easy one," explains Little, PPT nutritionist and athletic trainer.  "Just a few cups a day have demonstrated heart health, reduced systemic inflammation and better hydration. You don't have to drink it hot either! Make a big pot and put it in the fridge for the rest of the week for convenience."

#4:  Use Phone Time For Exercise:  "I love this lifestyle change because it doesn't take up any additional time," says Fiott, longtime PPT operations & client services director and health coach.  "When you're on the phone, you have every reason to stretch, walk, or even perform light core exercises, squats, or side-steps.  It's a great way to boost metabolism and keep your muscles and mind sharp without taking extra time out of your busy day."

 #3:  Cut Desserts In Half:  You can still have the dessert!  Just mitigate the damage by cutting it in half and chewing your food slowly.  You'll still enjoy having the taste in your mouth, but with half the excess calories, half the excess sugar and only half the systemic inflammation. It's a fair compromise between health and indulgence and a step in the right direction.

#2:  Use TV Time For Core Exercise:  "Most Americans don't have the strong, supportive core function needed for injury prevention and improved performance," explains Dunn, certified fitness trainer and scheduling manager with PPT.  "In the time it takes to watch a half-hour program, you can also get an exceptional core workout without any fitness equipment. It won't take away from your viewing pleasure or work up too much of a sweat, either!"

and, the number 1 way to enhance health with a simple lifestyle change:

#1:  Improve Your Sleep:  Our biggest recommendation for effective lifestyle change is to ensure that your sleep quality & quantity are optimal.  More & more studies are linking this to improved health, longer life & greater capacity for exercise. This means reaching at least seven hours each night of deep, restful sleep with no light, TV, or other distractions. Preferably, you're sleeping on your back and supplementing with 2-3 grams of melatonin about two hours before going to sleep.  Other natural sleep aids include herbs such as chamomile, Valerian extract, passion flower & hops.  We strongly recommend that you avoid unnatural sleep drugs entirely & discontinue caffeine intake after 4:00pm.

These are just a few examples!  Meet with a top PPT health & wellness coach at your home, by phone, or over Skype or email.  Together, we'll set goals & create substantial lifestyle change for healthier living, weight management & improved fitness.  

Request your free consultation at http://perfectpersonaltraining.com!

5 Healthy Foods That Are Making You Fat!

There is no question that healthier food and drink selections have their benefits in terms of antioxidant and nutrient intake. They can help combat heart disease, cancer, and muscle and joint problems as well as lethargy, sleep problems and even the common cold. But, some of the healthiest foods are actually causing health problems in other ways - by increasing body fat stores and giving the body excess macronutrients per serving, thereby increasing risk for cardiovascular disease, the nation's #1 killer.

Below is a list of five very healthy foods that can sneak up on you and make you put on excess bodyfat if you aren't careful about your meal timing and food portions:

#5:  Houmous (sometimes spelled 'hummus', 'humus' and in other ways)

There is no debating that houmous is full of healthful components:  amino acids, vitamins, minerals, and omega-3s all make this an excellent food of choice in many ways.  But, to enjoy this food it is important to keep an eye on the amount you're taking in!  Depending upon your body size, just a few tablespoons generally provide for all the dietary fat you'll need for an entire meal. So, be careful how much you have and what you consume along with it.  Dip a few too many tims and you're likely doing yourself more harm than you are good.

#4:  Quinoa

While loaded in nutrients, quinoa should be consumed with some level of caution:  This tasty, natural food contains almost five times more carbohydrate content than it does protein content.  This ratio of carbohydrate to protein isn't necessarily suggested for those concerned about body composition and weight management, so when eating quinoa, be sure to keep your intake low and balance it out with a high-protein, lower-carbohydrate food such as fish, eggs, or a protein shake.  A Perfect Personal Training health coach or nutritonist will be happy to help you sort out what's most appropriate for your own body and fitness goals.

#3:  Sushi

The people of Japan live longer than those in almost any other part of the world.  One of the factors contributing to these long longspans seems to be their high intake of omega-3 fatty acids, found in sushi among other foods common to the Japanese.  However, like quinoa, this is another healthy food with an undesireable protein-to-carbohydrate ratio for weight maintenence and for the healthy ideal for body composition.  While there are a few exceptions, such as some sushi dishes containing fair amounts of egg or tuna, sushi generally contains roughly five to nine times more carbohydrate than it does protein.  Get to know the caloric contents of your favorite sushi dish and plan to complement this high-carbohydrate food accordingly.

#2:  Almond Butter

We always encourage a variety of heathy foods, but once again, you really need to watch your intake with this one:  Roughly 80% of its calories come from dietary fat, making almond butter a good source of healthy fat, but a poor source of much else.  If you're on a fat loss plan, then chances are good that just one tablespoon is all the fat you'll need for an entire meal.  Combine with non-fat foods to keep this healthy, tasty food from reversing your weight management efforts and leave you wondering what went wrong the next time you assess your progress.

 

And, finally....

 

#1:  Granola

 

Granola, as well as many of the healthier breakfast cereals, all suffer from what we call "low-protein-itis".  Sure, there is a healthy combination of dietary fat and complex carbs, but the protein-to-carb ratio remains too low to maintain the fat-burning metabolic engine we need to keep trim.  So, limit granola to a serving or two (depending upon your body size, activities, and fitness goals) and combine with a strong protein source that is minimal in carbs and fats.  Not only will this better support your muscles and joints but you'll feel more full and satisfied afterward.

 

 

                            Are you not yet reaping the benefits of a PPT meal plan?

         Amazing fitness successes are happening for our clients everywhere!

 

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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.



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#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 http://perfectpersonaltraining.com for your free in-home consultation & wellness visit.

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 :)

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 http://perfectpersonaltraining.com

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

Is Your Cardio a Waste of Time?

Happy holidays, clients and friends!

"Any cardiovascular exercise is better than no cardiovascular exercise" is a saying we sometimes hear.

But it accurate?  Is it always better to get something as opposed to nothing?

Exercise physiologist and PPT staff manager Brian Walters expains, "Cardiovascular exercise, like any form of movement, has both its risks and its benefits.  It is important to adhere to a healthy prescription so that you aren't wasting time or putting your body in jeapordy."

But how can cardiovascular exercise waste time?

Long-time director of operations and PPT health coach Val Fiott explains, "Many people choose methods of cardiovascular work that might be healthy for the heart, but that damage the joints.  Running is a great example, as it is often accompanied by an unhealthy dose of stress on the bones and joints, and tends to create muscular imbalances if the right strength & stretching program isn't in place. Elliptical work and swimming are generally safer cardiovascular exercises with less risk of joint and bone damage.  On another note, if the cardiovascular intensity is too low, then the health benefits won't accompany the work."

So, how much is too much? What should we be doing to enhance our health and lose the excess holiday pounds? 

Here are the steps:

• Know your medical history:  Lung obstructions and other pulmonary issues will change the way your cardiovascular system functions, and will thereby change the intensity at which you should be exercising.
• Once we determine an appropriate intensity and length of time for your cardiovascular fitness exercise, it is important to monitor your responses for changes to the plan.  Light-headedness, nausea, joint pain, poor posture, and other issues are reason to modify your program and track what occured and when.
• Regularly monitor your heart rate, breathing and biomechanics. There are usually clinical warning signs that you're either overtraining or undertraining, but they can be easily missed if you're not paying attention to them.

Are you not yet a client of Perfect Personal Training's?  Gain the benefits of regular fitness assessments, clinically-supervised wellness programming, and nutrition plans from a top PPT nutritionist and dietitian.

Happy holidays from all of us!  Let's make 2014 a year of safe and healthy decisions!

5 Physical Losses You Can't Blame On Age

5 Physical Losses

You Can't Blame On Age

 

We've been conditioned to believe that the aging process has to be accompanied by reduced comfort and quality of life.  But, what many consider to be common knowledge is actually an antiquated perception of what the aging process really is. Below are five of the most common complaints surrounding aging and physical loss that don't have to happen if we don't let them!

 

#1.  Arthritis: Let's start with the most prevalent.  As we posted in a recently on this blog, preventing arthritis comes down to having a strong exercise science and nutrition plan in place, providing the joints with just what they need to stay healthy.  Sleep, stress, and hydration also play vital roles, but with a personalized PPT wellness plan in place, your joints' integrities will be well-guarded against arthritic pains.  Generally healthy living isn't quite enough (and often involves decisions that worsen arthritis rather than help it), but a calculated program will protect cartilege and keep the muscle function around them strong.

 

#2.  Dementia:  While this may surprise you, dementia prevention very greatly involves cardiovascular conditioning at the appropriate intensity and duration, a solid nutrition science protocol, and an ACSM-driven strength program.  As with arthritis, sleep quality, sleep quantity, and Additionally, regular massage care and daily flexibility conditioning help to eliminate toxin build-up and improve circulation, keeping the mind healthy.

 

#3. Muscle Loss (Atrophy): No, losing significant muscle tissue is not part of the normal aging process.  While it's true that hormone changes make it more of an effort to sustain muscle, the truth is that most Americans don't adhere to the kind of wellness program that will keep muscles from atrophy.  If you're not yet a PPT client, then your muscles are missing out on helpful opportunities to grow strong and stay strong.

#2.  Bone Loss:  Osteopenia and osteoporosis (also called "brittle bones disease") are costly, painful, and risky to one's health, and are often the precursors to fractures and loss of mobility and quality of life.  They are also barriers to more productive exercise for heart conditioning and other important wellness factors.  What many lose sight of is that loss of bone mineral density is only "normal" because we let it be.  An appropriate strength program, accompanied by proper sleep and nutrition, will prevent bone mineral loss.  PPT's rich history has seen many clients reverse their osteoporotic conditions smoothly and safely, even in their 70s and 80s.  Why risk a fracture when you don't need to?

 

And, of course, we have the big one:

 

#1.  Weight Gain:  Scientifically speaking, storing more body fat is not a normal part of aging physiology.  While our hearts and other organs can't last forever, our muscle-to-fat ratio does not have to change if the right strategy is firmly in place.  Many tend to let their muscle tissue, resting metabolism, and other physical factors deteriorate due to a lifestyle that isn't necessarily "risky" but that isn't very productive either, which slowly gains body fat (usually about one pound per year, on average, for most adults) unnecessarily.  Regular body composition assessments and a clinically-crafted personalized PPT regimen will keep your bodyweight in a healthy range for the rest of your life!

 

There is a lot of information here that we'd like to help you understand on a more precise and personalized basis. Are you not yet a PPT client? It all starts with a free in-home consultation and fitness assessment from a top Perfect Personal Trainer and health coach.  Request yours today at http://perfectpersonaltraining.com/signup.php

See these insightful PPT Videos from our Youtube channel!

Metabolism at Any Age : http://www.youtube.com/watch?v=fDOmwI_ATRo

54-Year Old Weight Loss : http://www.youtube.com/watch?v=F3EYW3_5KiU
In-Home Chair Massage : http://www.youtube.com/watch?v=h5ZDbfHH3SE

 

Learn more and purchase your holiday gift certificates at http://perfectpersonaltraining.com

Questions?  Comment below or simply call us at (877)698-3648 ext 0