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The days of 'no pain, no gain' are over:
How to make sure you aren't overdoing it

Fifth in a series of columns.

The two most common questions personal trainers hear are: “How much exercise should I get?” and “How long should I work out?” The answers aren’t easy, because they vary with each individual. 

As we explained in our third column, assessing where you are is critical when you plan a fitness program. And that affects not just the type of exercise but also its frequency, intensity and duration.  read more...

Working out but still not slimming down?
The right nutrition plan can put you back on track

Sixth in a series of columns

Have you ever tired to build something? Whether it was a full-scale building or a popsicle-stick structure on the kitchen table, you know that you need the proper materials for it to come out right.

The same is true for your fitness quest. If you want to be successful building your body, you need to make sure you have the materials you need to ensure success. That means the right nutrition plan — customized specifically for you — and the will to execute it. read more...

Pack your water bottle for a successful fitness journey

Fifth in a series of columns.

The ideal human body is between 55 and 65 percent water. People can go as low as low 40 percent and still survive, but that comes at a cost: high blood pressure, low muscle tone and a whole host of other problems.

Water, while it is essential for all body functions, is most critical for the brain, blood and muscles. For example, if you spend an hour on a treadmill and are not properly hydrated, the body will work to preserve life support over movement. Water will go first to the brain and the blood before the muscles, ultimately reducing your muscle tone.

Often when people want to “lose weight,” they simply strip their systems of water. Yes, that shows up on the scale, but it also reduces water in the muscles and lowers the  metabolism, diminishing energy and ultimately thwarting the “weight loss” goal. You need properly working and toned muscles—which require a great deal of water—to be fit enough to trim down and stay that way.  read more...

It all comes out in the wash: The five factors of fitness

Fourth in a series of columns

Are you a person who notices patterns? Just like we use systems to fix a car, learn a baseball swing, bake a cake, or use a washing machine, we can use systems to maintain each and every body.

When crafting your fitness regimen, you have to look at all the factors that contribute to wellness to succeed with your program. In short, you need the right input to get the desired output.

For example, restricting calories alone won’t make your clothes fit better. Well, it might in the short term, but can you sustain that? And does it assure you are healthy? Working out four days a week instead of two might make you think you’re getting there, but you won’t get there if you are injuring yourself in the process. read more...

Success with a fitness program is all in your head

Third in a series of columns

You made the decision: You are going to get trim, in shape, tighten up, build stamina, increase strength, or improve performance. You are ready to chart your course — either assisted by a trainer or on your own.

Sounds easy, right? Sure, as long as you understand that you aren’t maneuvering a speed boat, you’re at the helm of a freighter. When it comes to your body’s metabolism, it takes a while to speed up or change course.

If you go into your fitness journey thinking that you will make quick changes, you’re setting yourself up for failure. You need the right mindset along with a plan that creates systematic and sustainable changes and incorporates them into your lifestyle.  

Managing your expectations is the key. Your greatest tool in this fight is your ability to determine the outcome by making sure you are focused on the right goals. Many people think in terms of timeframe. I will be “x” in two weeks, or I will be “y” in six weeks. That doesn’t work. You need to think instead in small markers. Did you commit to a workout program to increase energy?  Maybe you’re feeling a bit more energetic. Were you avoiding the stairs? Take that flight and see if it’s getting a little easier. Did you need to slim down? Maybe your pants are looser. read more...

Looking to trim down? Don’t set yourself up for failure

The second in a series of columns

We all know we can be better, stronger, leaner. But we often don’t know how to get there. The first step toward doing that — without frustration and disappointment — is to know where you are starting from. That begins with a proper assessment.

For example, time and again a mid-50s woman will walk in our door and the first thing she says is, “I need to lose 20 pounds.” She knows exactly how much she wants to lose and from where she wants to lose it. read more...

Whether you started on Jan. 1 or not,
fitness is a journey, not destination

Misconceptions about personal fitness flood us daily. I know. I’ve been in the industry for 20 years. In a life path that has taken me from the gym to the office and from the boardroom to the ballroom, I have learned that fitness is not a destination, it’s a journey. 

Most of us approach fitness full-bore and hold unfounded – and unhealthy – workout outcome expectations. That, combined with the poisonous messages of “no pain, no gain,” or “you need to lose ‘X’ pounds a week” fuels the fires of frustration which ultimately encourage us to accept failure as our patience dwindles as quickly as our energy.

I am a master personal trainer who sees things differently.

No, not that kind of personal trainer. I am educated, very soft spoken, rarely wear spandex and have a fully formed neck. I have helped people see results that are not achieved by how commanding I am or how much I make them sweat during a session. Results are gained by creating and sending constant and consistent signals to the body to enable you to achieve your goals. read more...

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Ben Burns
e-mail Ben or call 313.882.2810

Nancy Nall Derringer
e-mail Nancy or call 313.417.0122

Sheila Young Tomkowiak
e-mail Sheila or call 313.881.1734

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