Wednesday, October 29, 2008

New Fitness Training School Update for My Personal Trainer School

Hello All,

For those of you aspiring to join the world of fitness professionals as either a personal trainer, group exercise instructor, or online personal trainer, you will want to check out our new updates.

Our latest article, Fitness Training School, gives you an overview of the necessary steps to becoming a successful personal trainer.


David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Monday, October 27, 2008

Weight Gain From Diet Sodas?

We all know that sodas are a source of "empty calories".

They are there, but don't do much for us in the way of energy.

What about diet sodas? Do they impact our weight loss or weight gain?

Check out our new article Why Diet Sodas May Cause Weight Gain and Prevent the Loss of Stomach Fat.

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Healthy Eating Tips and Weight Loss Tips for Halloween

Hello All,

With Halloween quickly approaching, many of you are probably heading off to the grocery store to pick up some treats for the kids.

I remember growing up, we lived at the end of a dead-end street (scary!!) and we'd always have leftover candy at the end of the night. (Double scary for those of us trying to stick to our fitness and nutrition goals).

If you know that Halloween is the beginning of the extra-eating holiday season and you want to make sure you're not packing on some "hibernation weight", you'll enjoy our new article 5 Healthy Eating Tips and Weight Loss Tips for Trick-Or-Treaters on Halloween contributed by guest author Dr. Charles Inniss.

Happy Halloween!

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Tuesday, October 21, 2008

New Personal Fitness Trainer Career Checklist

Hello All,

Just a quick update...

We're very excited to announce our newest article resource for aspiring fitness professionals.

For those of you just beginning the path to your health career, our personal fitness trainer certification checklist will help you sort through some confusion.

It includes a bit about the requirements to be a personal trainer, choosing your personal trainer certification, and understanding marketing and sales.

Check it out at: Personal Fitness Trainer

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Monday, October 20, 2008

Fat Loss & Weight Loss Success

In exploring my new surroundings over the past week, my thoughts turned to some quick fat loss tips for men and women.

It wasn't specifically that I was trying to lose fat or break through a fitness plateau, but that with a new city all of a sudden came new activities.

You see, when you stop seeing results from your fitness program, it is usually because you've been doing the same thing for too long.

Your body has adapted to the challenge and needs a new stimulus for continued weight loss or continued fat loss.

So, this weekend, I've been walking the hills of San Francisco (some so steep there are actually staircases to help you get up the streets!). I also ventured out to Point Reyes for a 10-mile hike!!!

Needless to say, for all the walking I was doing in Boston, this is a whole different ballgame!

So, how does this relate to you and to your workouts?

If you've been "walking the same streets" by using the same exercise equipment all of the time and you don't remember the last time you tried something new or moved outside of your comfort zone, now is the time to try that spin class you've been meaning to, join a boot camp class, or hire a Personal Trainer.

It's true, you may have a few aches and pains from muscles that haven't been challenged to their fullest extent in a while, but the fat loss and weight loss success you see will have you patting yourself on the back...especially with the holidays coming up!!

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Wednesday, October 15, 2008

Fat Loss, Weight Loss, and Cardiovascular Exercise

At 4:30am this morning, I started my undercover research of a health club I’m considering working at in San Francisco.

I didn’t know the choice of workout clothes would differ so much.

(I won’t tell you which city has better taste in fitness apparel.)

I also wasn’t surprised to see that the same fitness weight loss mistakes are made on both the Atlantic and the Pacific coasts.

At 5am the fitness enthusiasts were headed for their favorite brands of cardiovascular exercise; the treadmill, elliptical cross trainer, bikes, and a rower.

What was very interesting to me was that not one of the men and women “getting their cardio done” was with a Personal Trainer.

The Personal Trainers had their clients involved in a mixture of mobility exercises, core exercises, and active warm-ups.

Want in on a little secret???

I’m willing to bet that each of the clients working out with their Personal Trainers burned more calories and did more toward achieving their weight loss and fat loss goals than those on the cardiovascular equipment.

Do you remember those long, boring classes in high school and in college that seemed to never end?

Do you find yourself in business meetings on Friday afternoons that feel the same way?

Well, your cardiovascular exercise shouldn’t feel that way and doesn’t have to feel that way.

Lots of people tell me that they do “traditional cardio” because they don’t have to think about it. It’s just choose a machine and go.

And they continue to do it, no matter how boring it is.

Well, when you are working with a Personal Trainer, you don’t have to think….that much. :)

We choose the exercises for you. We tell you how many to do, at what speed, and with which weights. We offer corrections when necessary so that you get the most out of your valuable time.

A few more important things about how your workouts with a Personal Trainer differ from traditional cardiovascular exercise…

In most cases, you are providing your body and your heart with a tougher cardiovascular challenge. You’re making your heart stronger.

You are moving more joints through a far greater range of motion. Working on the same machine all the time can actually build muscular imbalances around the joints in your body making it tougher for you to move effectively.

Whenever your range of motion or mobility is prohibited, your chance of injury is greater….not to mention that a shortened range of motion means that you activate fewer muscle fibers.

Lessened activation equals lessened toning and fewer calories burned! Not good!!

If you’re bored from doing the same cardiovascular exercise all of the time and you haven’t seen the changes that you’ve wanted to see when you’re looking in the mirror, then it’s time to talk to one of us to learn about Personal Training and what it will do for you.

Don’t be afraid….most of us don’t bite!!

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Wednesday, October 8, 2008

Healthy Eating Tips from My Personal Trainer School

If you've been attempting to "beat the bulge" by dieting and exercising, but can't seem to find something that works and lasts, you'll want to start using these 3 simple healthy eating tips today.

As a Personal Trainer, I've been witness to the stories told by clients of their hard work in the gym and their struggles outside of the health club. It's true, the other 23 hours of the day that you aren't in the gym can completely overwhelm the efforts you've put into exercise, especially when it comes to choices of nutrition.

The following tips are those that have been most successful for my clients and athletes in overcoming some of their damaging nutritional habits.

Healthy Eating Tip #1

Don't drink your calories - Okay, so we don't eat liquids, but they are a critical part of your overall nutrition. If you have never looked at the nutrition label on the side of even a small bottle of juice, I am sure you would be surprised to find that the figures for calories and for carbohydrates (basically sugars) are through the roof, especially when you consider the servings per container.

Although some juices do contain a good amount of vitamin quality, it is usually not enough to offset the influx of calories that you'll be taking in. The important point to remember is that these calories are "empty calories" and won't be used effectively by your body as fuel to help build muscle or to burn fat.

Water is almost always your best choice.

Healthy Eating Tip #2

"Surround" Yourself with Healthy Snacks - Don't literally surround yourself with snack food (you might eat it all), but do take a look at what is included in your snacking options. Are there lots of high calorie, high sugar foods? Or do you have a healthier mix of fruits and vegetables stored within reach?

What I've found is that if there is a bag of chips anywhere in the house, I'll eventually find it and I'll eat it. Most people are the same.

Healthy Eating Tip #3

If you enjoying eating at restaurants for any meal of the day, whether it is breakfast, lunch, or dinner, you may have found that individual servings could often feed a family.

Instead of forcing yourself through the appetizers, main course and dessert, ask for part of each course to be wrapped up right away. That way, you'll be able to enjoy some smaller portions and you'll have some tasty leftovers for the next day. It's a win-win. Oh yeah, it helps, too if you order something nutritious in the first place!

Sticking To It

One of the reasons that people give up on their goals is because of a lack of results. Oftentimes, a lack of results stems from a lack of consistency. To help keep consistent, try printing out this article. Post it on your fridge or somewhere in your office as a reminder of 3 simple healthy eating tips that will put you on the path to fitness and nutrition success.

Recommended Reading

For more on healthy eating, you'll want to check out the following articles:

  1. Nutrition and Wellness
  2. Skinny Jeans and Skinny Jeans Exercises
  3. Protein and Protein Requirements

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Saturday, October 4, 2008

Tuesdays with Morrie and Personal Training...

So, I finally got around to reading the book - Tuesdays with Morrie.

It was a very quick read (just an afternoon) and I highly suggest picking up a copy if you haven't read it already.

Without spoiling the intimate details of the book, I can tell you this; the author's main focus is on the lesson of living each day to the fullest.

It's true that we get caught up in the speed of life and sometimes take important things for granted. And, I wholeheartedly agree that each of us should take time each day to reflect on the people and the things that are important to us and that we are thankful for.

What I hadn't realized right away was that adopting this type of attitude is a good way, actually, in a GREAT way!

I look for inspiration every day, whether it is in watching friends and family accomplish tasks they never thought possible; strangers helping strangers in times of crisis as when Hurricane Ike struck Texas; or just in seeing the random acts of kindness that exist in all of us.

What's very important to realize is that you are most likely someone else's inspiration.

You may have inspired someone at work. You may have inspired your son or daughter. Maybe you even inspired a complete stranger.

The point is that you made a difference.

Being a fitness professional, I've heard numerous stories throughout the years from my clients of how they helped someone else to change their lives through exercise. Once they realize the power they have, it seems to become contagious for them as well.

I've seen entire families suffering from obesity and I've seen one person in that family make a committment to themselves to change. That change almost always spreads to the rest of the family and is so important for those of our younger generation to see.

If you're inspired and would like to make a change for yourself, our Personal Trainers are ready to help. Or, better yet, if you'd like to help create change for others and want to learn how to become a personal trainer, we are ready to show you the way. Learn more at My Personal Trainer School.

Thanks for the inspiration!

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School

Friday, October 3, 2008

Skinny Jeans and Skinny Jeans Exercises

Hey All,

Just a quick update today...

We're very excited to announce the addition of new fitness author Katrina Hodgson to My Personal Trainer School.

Katrina is a certified Personal Trainer through the NASM-CPT and is the owner of ToneItUp!

She brings a wealth of knowledge from her degree in Health Science, Health Promotion and Fitness from Keene State College in New Hampshire and from her experience as a Master Personal Trainer and Group Exercise Instructor.

Her first article, "Skinny Jeans and Skinny Jeans Exercises", is already becoming a fan favorite!

Please help me in welcoming Katrina. We're looking forward to more of her fitness contributions!

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Thursday, October 2, 2008

Weight Loss Program Success Part 2: Nutrition and Wellness

Many people that come to me for help with nutrition and wellness do so because of their on-again, off-again frustrations with achieving consistent and lasting results.

Most health club members, and even those who workout at home, find that they can fall into a regular exercise groove.

The difficult part, it seems, is finding that same consistency when it comes to food.

Think about the number of times you've either been to the gym, gone for a walk, or done a few stretches or exercises in the past few months.

If you've been consistent, CONGRATULATIONS!

If you haven't exercised as much as you'd like, it is never to late to get started.

Now think about the daily ritual of going to the kitchen and opening the door to the fridge. Go ahead and open it now if you like.

What's in there?

You'll know right away if what's stocked in the pantry and in the fridge is helping or hurting your fight for consistent weight loss and a healthy body.

With the holiday season quickly approaching there is no better time to learn about nutrition and wellness and what foods will help you in your quest for a "fitter you".

Committed to your fitness success,

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School