How to choose the right personal trainer for you [8 attributes + 2 Tips]

A sad fact about the personal training field is that almost anyone can become a personal trainer with a bare minimum of education & certification. Unlike other health care professions, there are no strict licensure requirements, boards or educational exams to pass before you can call yourself a trainer.

In other words there is no law that says in order for you to be a personal trainer you must possess credentials and continue to update them throughout your career - similar to physical therapists, doctors, lawyers, barbers and nurses would do.

Most people assume all trainers are qualified under a single standard to become professionals, but this is not true. In fact 99% of all clients I have worked with never asked about my credentials or certifications. (I was certified through the American Council on Exercise in 1996 and have an additional 20 specialty certifications)

The majority of our usefulness as trainers comes from providing accountability, motivation, and uncovering the client’s real internal needs - especially those that go beyond the physical.

We all have weight loss goals – but what is the driving force underneath the desires to change? How does this goal affect all the other areas of your life, and so on? Clarifying your goals and uncovering your strengths and weakness is the key to long term success and getting the physical rewards of exercise.

So how will you choose the right one for your personal training sessions? Here are 8 attributes you should look for when selecting the right personal trainer for you.

1. CREDENTIALS/ CERTIFICATIONS

They should have credentials or certifications and should be able to prove taking continuing education courses.

2. ASSESSMENT

They should do an assessment beforehand.  This is a conversation that includes questions about goals, exercise history, current diet and eating patterns, a complete medical intake, sleep and other lifestyle and environmental factors. A separate physical and orthopedic assessment is done to determine a baseline of exercise capabilities.

3. RECORD KEEPING

Effective trainers keep records and notes on their clients to record progress, health issues and updates on orthopedic or medical conditions.

 4. INDIVIDUALIZED PROGRAMS

You should choose a personal trainer that writes exercise or diet programs based on the specific needs of yours and not what works for them.

Everyone is unique and has different goals and needs.

If you work with a bodybuilder trainer you are most likely to get his workout routine or some variation on it. He might recommend you make all your meals ahead of time and eat out of Tupperware containers! And the same goes for trainers who like Olympic lifting, CrossFit style training, kettlebells or high intensity work.

A really good trainer will create programming that fits into the context of what you need and want - and is appropriate for you. They meet you where you are and listen carefully to what you say. Then with that knowledge - apply the appropriate tools or method most suited to you.

5. REAL TRAINING SESSIONS

Yes a 7 minute warmup can be done on a treadmill or bike - but this is something you need to do on your own before the training session. Most trainers now use mobility, stretching and bodyweight exercises for an effective warmup. It’s more time efficient and better for the body.

If they put you on a cardio machine during the session, then you should better find someone else.

6. PROFESSIONALISM

Many personal trainers spend time checking their phone or texting during the workout. I have seen this happen quite frequently and it’s very unprofessional. Does your doctor text while you are in the examining room? Others cross talk and hold conversations with others in the gym during your session.

You are paying for their time and over-talking shows a lack of respect to you. If they don’t respect you in front of your eyes, how much thought do you believe they’ll put for your work-out routine?

7. TEACHING

A good personal will teach you and help educate you about the Why and the How behind the exercise and diet regime he has chosen for you. It’s not just a random set of body part exercises thrown together.

They will help you develop lifelong skills and maximize your potential so you can be successful and feel you have a sense of agency over your becoming the best you can be. It’s not just about counting reps and sets!

8. MOTIVATION

This doesn’t mean cheerleading or saying “It’s all you!” or “Come on dig deeper!” These have a time and a place, but for many this style is not a good fit.

A good trainer will find ways to make meaningful interpersonal connections and find the intrinsic motivations that drive the clients and motivate them to do the hard work.

BONUS TIPS

I hope this will give you some insight in choosing a personal trainer. 2 extra tips you can do if you are thinking about working with a trainer.

WATCH THEM IN ACTION

If you work out at a gym watch the trainers as they work with other clients and ask “Would I feel comfortable with this person?” Could I do the stuff he is teaching his client?

INTERVIEW

Ask for referrals and then interview each trainer about his philosophy and training methods. Also ask for his certifications and if he has other specialties.

Take your time with this process! You will be spending a lot of time with this person. Interview as many people as you can. Do you look to a potential trainer and feel you want to emulate their lifestyle or attain a similar body type? Do you like their personality?

I hope this helps! If you need more guidance please feel free to contact me for a free consultation.

Cardio or Weight Training for Fat Loss?

For decades conventional wisdom (and Jane Fonda) said cardio was the best exercise for fat loss. Then strength training muscled its way into the spot light as the must do move for revving up your metabolism and “losing weight in your sleep” - prompting many people to give up cardio entirely.

Bear in mind that any exercise is essential for your health and fitness but there are specially designed programs if you want to lose weight fast.

RESEARCH

A few years ago Duke University researchers took to the lab and conducted the largest study of its kind to compare the two and get and answer once and for all. After 8 months of tracking 119 overweight and previously sedentary volunteers while they engaged in resistance training, aerobic exercise or a combination of the two, the clear winner was aerobic exercise.

RESULTS

The cardio group lost about 4 pounds while the resistance group actually gained 2 pounds in the form of muscle mass. However the muscle gain did not lead to any significant fat loss over the course of the study. Aerobics only group lost over 3 pounds of fat while the lifters did not lose any significant fat.

Not surprisingly the cardio plus resistance group improved their body composition the best- losing the most fat while adding lean muscle mass! The only drawback is they spent more time in the gym.

RESEARCH CONCLUSION

Minute by minute, cardio burns more calories than weight training.

WEIGHT TRAINING

But don’t under any circumstance give up on the weight training! It’s crucially important as you get older as your body starts to lose muscle mass thru age related muscle wasting. (this is called sarcopenia) – A natural condition whose only known cure is weight lifting on a regular basis

Resistance training is important for maintaining lean body mass, strength and function. Being functionally fit - being able to easily perform everyday tasks- and maintaining independence as you age are just some of the many benefits of strength training.

WEIGHT TRAINING + CARDIO

So for the biggest bang for your buck+ fitness gains and fat loss, combine the two. Do your strength training first and then finish off with cardio. But you can be flexible with this- do your cardio on separate days and at separate times if it works better for you. All that matters is that you do it.

DIET VS EXERCISE

Diet is the number one way to more easily lose fat and keep it off.

The exercise effect will enhance your efforts and make you overall a healthier person. It’s easier to sustain a calorie deficit through diet than to try to exercise yourself out of excess calorie intake.

You could avoid the 500 calorie muffin or go out for a long run a 90 minute bike ride or jump rope for 30 minutes straight. And you would have to maintain that level of time and intensity everyday! Isn’t easier to say no to the muffin and eat a couple pieces of fruit?

If you miss the gym or get sick you are screwed! Where exercise seems to matter most is for preventing weight regain and maintaining pounds lost from you healthy diet. Exercise seems to be a big factor in body weight control.

The national weight loss control registry, which since 1994 has tracked more than 10,000 people who shed an average of 66 pounds, and kept it off for at least 5 years, would agree. 90% of successful weight loss maintainers exercise for about an hour a day and their exercise of choice is WALKING. And just about everyone can do that with or without a gym.

“Minute by minute, cardio burns more calories than weight training.”

TAKE AWAY

1. Do strength training at least 3 times a week.

2. Combine it with your cardio session – but do the weights first cardio second for maximum calorie burning effect.

3. Alternately you can split up these sessions at different times of the day or different days of the week.

4. I recommend walking or some type of cardio exercise every day.

5. If you are sedentary start out with small baby steps- just walk and then consider your options for strength training.

6. Be patient with yourself and be consistent. Consistency wins the day

7 “bad” foods that are actually good for your health! [Pizza included]

Nutritionists tell us that there is no such thing as a good food or a bad food and that all foods in moderation can fit into a healthy diet.

This is sound advice but most of us who are trying to eat right and maintain weight and good overall health stay away from certain foods because of their bad reputation as Evil, Unhealthy, Fattening or Disease promoting.

Yet as it turns out many of those foods have bad reputations based on outdated and erroneous information. Old ideas die hard and it can be years or decades before foods on the forbidden list can make a come back.

Here is a list of 7 foods that despite their past reputations have been found to have surprising benefits and healthy nutrients. If you are interested in a long-term healthy and tasty diet, then you can also check my nutrition & diet coaching program.

Eat and enjoy!

1. BEEF

Followers of Atkins or the new carnivore diet (no veggies or fruit- just meat!)  never worry about beef consumption, but the rest of us did.

Cholesterol in fatty cuts of meat is still a concern despite all the conflicting pro- cons about whether it’s safe to eat.

If you are a beef lover- I highly recommend the leaner cuts. Red meat has a lot of health benefits – high iron content, Creatine, zinc and CLA. These are nutrients that are lacking in most people over 50.

They’re important for producing energy, replenishing red blood cells, sexual potency and muscle maintenance.

Stick with the leanest cuts like filet mignon, sirloin, round and flank steak. Avoid ribs and ground beef unless it’s 93% lean. An ounce of very lean beef is about 60 calories so choose portions at restaurants wisely. Grass fed is another great option- if you want to maximize the health benefits and avoid some of the chemicals found in beef due to feed content and growth hormones.

Also if you are concerned about the environment or animal welfare the new vegan burgers are a good choice as well.

2. CHOCOLATE

Dark chocolate in particular is on this list because it is high in substances called polyphenols, which lower the risk of heart disease by preventing LDL or bad cholesterol from adhering to arteries.

Studies show that eating a half ounce of dark chocolate (two bite size pieces) per day raises the amount of HDL or good cholesterol.

Remember one ounce is all you need. Don’t think this gives you license to gorge- it is high in fat and calories!

3. PORK

Pork was the vilified food during my childhood not only because it was fattening but it had the reputation of carrying a parasite causing a nasty condition called trichinosis.

Pork was always cooked to the consistency of shoe leather to kill the nasty bacteria. The parasite problem hasn’t existed for many years and pigs are now carefully bred to reduce the overall fat content .

Ounce for ounce pork has the same amount of fat as chicken breast and is higher in protein! It can be cooked medium rare and should be part of you regular diet to add variety to your protein choices.

4. SHRIMP

For many years shrimp’s cholesterol content gave it a bad reputation. But that was before scientists figured that cholesterol in fish doesn’t raise blood cholesterol as much as saturated fats( from beef) and trans fats do.

It turns out shrimp are totally innocuous.

A study at Rockefeller university in New York found that consuming 300 grams of shrimp per day – the equivalent of 55 medium shrimp- did not adversely raise cholesterol levels in people who had normal cholesterol.

Shrimp is no longer a villain because it has very little fat, (most of which is the good omega 3 variety) and it is a great source of protein with virtually no carbohydrates. You get 14 grams of protein and only 66 calories in a dozen large shrimp.

5. CHEESE

If you have eliminated cheese from your diet consider this:

Despite its high fat content it is a good source of CLA a nutrient that may help with weight control and blood sugar.

The calcium in cheese is good for your bones and a recent study on calcium and dairy products have shown increased weight loss in dieters who consumed dairy products like low fat cottage cheese.

Cheese can also protect against cavities by enhancing the concentration of calcium in plaque which robs bacteria of it’s primary food source.

Choose the low fat or non fat versions of your favorites and indulge occasionally on the full fat versions. New formulations have made the lower calorie versions more palatable and delicious.

6. PIZZA

When eaten in moderation pizza is a wonder food. It contains the whole food pyramid in a single slice. It is a good source of carbs, (go for thin crusts or whole wheat crusts to add nutrition) dairy products, part skim or buffalo mozzarella, vegetables –artichokes, mushrooms, spinach and proteins like chicken, Canadian bacon or shrimp.

Tomato sauce is high in antioxidants and has the highest levels of lycopene- a phytochemical that is proven to reduce the risk of prostate cancer.

Do not order meat, pepperoni, stuffed crusts or extra cheese. Do order thin crust pizza with extra sauce and light cheese and vegetable toppings.

7. EGGS

The poor egg has been the poster child for high cholesterol since the 1970’s, but as it turns out the body compensates for additional cholesterol by producing a little less cholesterol on its own.

Studies have shown eating one egg yolk per day does not increase a person’s risk of heart disease or stroke. However if you are taking cholesterol medication consult with your doctor about how may eggs are right for you.

BONUS: COFFEE

Java lovers rejoice! Once frowned upon as a threat to your healthy lifestyle, coffee has been vindicated.

Some of coffee’s healthy advantages based on a wealth university studies; It helps to prevent cavities, it can cure a headache, improve alertness and cognitive function, it boosts athletic performance, and helps free up fatty acids during aerobic exercise.

Also 2-3 cups per day can help prevent colon cancer. But don’t overdo it – more than 3 cups a day can make you nervous and jittery.

5 Myths about Training that kill your progress [for MEN above 50]

Back when I started training in 1994 there were guidelines in place from high level fitness organizations about training adults over 50.

Here are the things we believed and practiced back then:

1) DONT LIFT HEAVY OR DO TOO MUCH WEIGHT LIFTING

Nothing over 30 pounds! Small plastic coated weights and very slow and deliberate movements. Why 30 pounds? Well, older folks are fragile and you might snap in half if you put too much pressure on your spine!

Well, now we know that the #1 thing you must be doing is resistance training with heavier loads more than 30 pounds. Strength training helps with everyday functions, increases longevity controls blood sugar, and has numerous other benefits too many to mention here.

2) Don’t ever press weights overhead!

This was a standard line from orthopedic surgeons and physical therapists.

So please avoid putting your shirt on, putting the dishes away, or pulling your luggage out of the overhead in the plane!

Overhead movements are essential for everyday life Of course we have ways to adjust and work around injuries and limitations.. And we use moderate weights to prevent injuries.

3) Perform most movements seated! ( Sorry Silver Sneakers!)

Standing up can be dangerous! You could get hurt moving so quickly! I think we need to do most of our exercise standing up - after all, we do physical everyday tasks upright and verticle. But for many people with disabilities seated exercise is a great accomplishment. But not for the general population of older adults. No offense to Silver Sneakers but the times have changed and there are better ways to exercise.

4) No power training ever!

Again the fear of getting hurt or the belief that older adults are fragile and must do all movements slowly and gently.

And I don’t mean power training with heavy Olympic lifts or jumping off the ground!

Power training is done with light to medium weight medicine balls- bodyweight and other tools so you get the effect without the risk of injury. The reason? As we age we lose fast-twitch muscle fiber and one of the best ways to maintain it is thru power training.

5) Resistance training is harmful to people with arthritis!

Gripping, pulling, pushing, pressing weights will result in acceleration of the disease and cause extreme pain, discomfort, and paralysis. Of course, nothing could be further from the truth!

Exercise actually improves movement freedom and diminishes the symptoms of osteoarthritis and rheumatoid arthritis.

BONUS! Body Weight training is enough to fight Osteoporosis and develop stronger bone density.

Although exercises like Yoga, TaiChi, walking, cardio, and sports are amazing for you- they don’t help with your bone density - major older adults as they advance in age.

The only thing that helps with that is weight training. This is another hefty benefit of getting involved with a strength training program.

Ultimately the goal of training is to have a great life of independence where you can do what you want without restriction or physical hindrances.

If you think you could benefit from this type of program I am available for a free 30-minute consultation to discuss your goals and ways to achieve them.

Contact me and we can set this up