| FT Magazine - FEB-MAR 2006 |
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Nutritional Know-How
Deli for Dieters
All materials courtesy of Boar’s Head Cold Cuts.
Fast food can often mean a fast track to failed fitness goals, but if we redefine fast food, we can make this a myth. Many people associate fast food with hamburgers and fried foods. An increased number of sub sandwich restaurants and the renewal of delightful delis have made getting food fast healthier and easier than ever. Next time you need to eat on the go don’t fall into the old fast food trap. Change your meaning of fast food to make savvy selections that serve your goals. Enjoy these options and enjoy a healthy lifestyle.
Love the taste of deli food, but wondering how it fits into your dieting plans? The answer is, quite easily! The deli department of your supermarket offers some great-tasting fare that makes delicious, satisfying and nutritious meals without piling on fat and calories.
Boar’s Head, makers of quality deli meats, cheeses and condiments, says it’s easy to enjoy great deli taste and stick to a weight-loss program—especially one that encourages limiting calories, which most nutritionists agree is the most effective, longest lasting means of losing weight. A range of Boar’s Head deli products are low in calories and fats, long on flavor and provide essential protein and nutrients, too. For instance, two ounces of most Boar’s Head turkey, chicken and ham are just 60 calories each, and contain only one or two grams of fat. Served on whole-grain bread with sliced fresh vegetables or tossed in a salad, these quality deli meats easily fit into a healthy eating plan.
*Study from the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), March 2000.
Thank Goodness for Turkey Sandwich
When watching fat and calories, there are few things more satisfying than a turkey sandwich, especially one made with Boar’s Head tender Ovengold Turkey. Two ounces are just 60 calories and contain only 1.5 grams of fat.
Ingredients
2 slices thin multi-grain bread 140
2 ounces Boar’s Head Ovengold Turkey 60
2 thick slices tomato 20
1/4 cup baby spinach 0
2 tablespoons Dijonaise (equal parts of nonfat mayo and Dijon mustard mixed together) 25
Calories
Total 245
Say “Yes” to Roast Beef Sandwich
The addition of baby arugula, rye bread and a side of sliced vegetables turns a traditional roast beef sandwich into a healthy meal.
Ingredients
2 ounces Boar’s Head Deluxe Top Round Roast Beef 80
2 slices thin rye bread 100
1 slice (1/2 ounce) Boar’s Head Swiss Cheese 55
1 teaspoon Boar’s Head Horseradish Sauce 15
1/4 cup baby arugula 0
1/4 cup baby carrots 15
1/4 cup red pepper strips 20
1 ounce Boar’s Head Sweet Horseradish Pickle Chips 40
1 apple (for dessert) 80
Calories
Total 405
Satisfied Chef’s Salad
The addition of Boar’s Head ham and turkey turns this vegetable-rich salad into a meal.
Ingredients
1/2 hard-boiled egg 40
1/2 ounce Boar’s Head Cheddar Cheese 55
1 ounce Boar’s Head Deluxe Ham 30
1 ounce Boar’s Head Ovengold Turkey 30
2 cups mixed spring greens 10
1/2 cup chopped carrots/peppers 20
2 tablespoons nonfat salad dressing 54
6 low-fat crackers 78
Calories
Total 317
Favorite Chicken Salad
The combination of flavorful chicken, sweet and sour cranberries, and pungent blue cheese, plus the crunch of salad greens and almonds, makes this salad high in both nutrients and taste.
Ingredients
2 cups mixed spring greens 10
1 tablespoon dried cranberries 44
1 tablespoon toasted almonds 34
1 ounce crumbled Boar’s Head Blue Cheese 90
2 tablespoons nonfat vinaigrette 54
2 ounces Boar’s Head Golden Classic Chicken 60
6 low-fat crackers 78
Calories
Total 370
Perfect Pita
The classic pairing of roast beef and horseradish cheese provides an entirely fresh taste in this pita sandwich.
Ingredients
2 ounces Boar’s Head Deluxe Top Round Roast Beef 80
1/2 ounce Boar’s Head Horseradish Cheddar Cheese 55
1/4 cup red leaf lettuce 0
Boar’s Head Deli Style Mustard to taste 0
1 whole wheat pita (4-inch diameter) 75
Calories
Total 210
Have Your Ham Sandwich
Flavorful ham and cheese and rye bread combine with the distinctive tastes of arugula, onion, tomato and mustard to create a satisfying and filling sandwich.
Ingredients
2 ounces Boar’s Head Deluxe Ham 60
1/2 ounce Boar’s Head Imported Swiss Cheese 55
2 slices thin rye bread 108
1 sliced tomato 10
1/2 sliced sweet onion 10
1/4 cup arugula 10
1 tablespoon Boar’s Head Deli Style Mustard 0
Calories
Total 253
Simple Strategies for Healthful Eating
• For easy, last-minute salads and additions to sandwiches and wraps, cut up vegetables and refrigerate them to use when needed.
• Opt for leaner meats such as most Boar’s Head varieties of ham, chicken, turkey and roast beef. Two ounces pack great taste and protein with limited fat and calories.
• Stick with whole-grain breads such as whole wheat, spelt, rye and pumpernickel. These breads are full of nutrients and fiber.
Boar’s Head premium products are available at select supermarkets and fine delicatessens. For more product information, visit www.boarshead.com.
—Family Features Editorial Syndicated
Madison's Biggest Loser
By Jeanette Hurt
Fitness Together's team of five clients lost a combined 151.25 pounds over a nine week period with an average of 30.25 pounds or 10.22 percent of their body weight. That's almost 50 percent more than the second place winners, who only lost 81.5 pounds or 16.3 pounds or 5.47 percent of their weight. And Fitness Together's win was much more than the third and fourth place winners combined losses of 67 and 61 pounds. "Nothing we did was top secret," explained Brian Stoltenberg, CSCS personal trainer and team leader for the group. "We conducted typical workouts that we would do for anyone who was seeking to lose weight and to build up lean muscle mass."
The team, which was made up of both male and female middle aged professionals, worked out four times a week for 45-minutes each workout, and they also got together outside of the training rooms to walk and fit in additional exercise. "They were really motivated, and they worked really hard when they were here, and they got together as a support group, sharing healthy ideas and talking about their struggles," Stoltenberg said.
Participants were weighed weekly at local hospitals to monitor their progress. One gentleman lost 43 pounds, and the least amount of weight anyone lost was 23 pounds, which is more than the average weight lost by clients of the second place health club. One woman on the Fitness Together team lost 12.4 percent of her body weight, and the least amount lost was 7.3 percent. "We had a ball working with our participants, especially our biggest loser," Stoltenberg said. "Our biggest loser had been retired and pretty sedentary before he came to us. Just getting him moving again turned his metabolism right back on. He was dropping pounds left and right. But all of our participants were very successful."
Some of the participants were a little bit more active than the others before they came to Fitness Together, but none of them had regularly been exercising. "They had the typical start and stop patterns where they would get going for a couple of weeks then have it all fall off that we find with many clients," Stoltenberg said. "They weren't able to get the same success or results on their own, and they were really excited to give us a shot."
High intensity workouts, designed to burn a lot of calories and build up lean muscle mass, were the norm, and the workouts kept participants moving, with elevated heart rates, throughout the competition. Exercise, however, was just part of Fitness Together's program: participants were also educated about healthy nutrition. "Serving sizes were a big shock for a lot of people," Stoltenberg said. "They learned that a deck of cards or the palm of your hand is size of an appropriate serving of meat, and they learned that a big bowl of pasta is not a serving size - it's more of the size of a baseball."
The "big losers" also learned to eat smaller but more numerous meals. For example, a typical day should include breakfast, then a morning snack; lunch, then an afternoon snack, and then dinner. Not eating for extended periods of time is unhealthy and can lead to binging. Moderation was another key principle which participants learned to incorporate as an eating habit. "It wasn't anything earth shaking, but instead it really was focused about developing healthy nutritional habits overall," Stoltenberg explained. "It wasn't eating a grapefruit for breakfast and lunch and then eating water chestnuts for dinner. We want our clients to learn how to eat healthy for the rest of their lives."
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| Steve Sasso 43 lbs. |
Brandi Brown 24 1/2 lbs. |
Judy Kusek 22 12 lbs. |
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| Jim Scott 29 1/4 lbs. |
Kim Waldemaier 32 lbs. |
They also learned to incorporate more physical activity into their everyday lives. Playing with their children, walking the dog, and walking during work breaks was suggested. "We encouraged the participants to do as much cardiovascular activity as they could on their own so we could spend the bulk of their time with us doing resistance training," Stoltenberg described. "We focused not on just dropping a large amount of weight, but instead we focused on losing the body fat and increasing the lean muscle mass."
Since the competition, all five participants are still exercising regularly, and they all have managed to keep from regaining the weight they lost. One woman is still working with the trainers at Fitness Together to get down to her ideal weight. "She's steadily dropping pounds and getting in much better shape," Stoltenberg reported. " She continues to maintain the high intensity workouts we have designed for her. All of our participants really were instilled with the right, healthy principles to carry on with in their day to day activities."
Though the competition has ended, Fitness Together's trainers are more than happy to design private and personalized programs for clients to become their own "biggest losers" of weight. "We could easily do a similar style of workout to what the contestants had for new clients, but all of our approaches are very individualized, and we don't ever just pull out a cookie cutter workout," Stoltenberg said. "And we definitely could duplicate these amazing results for anyone."
Though the results, which are truly amazing, wowed the sponsors of the competition, Stoltenberg said he had more than a hunch that Fitness Together would win. "We went into the competition thinking that we would win, but we didn't expect to win by such a huge margin," Stoltenberg explained. "I was definitely pleased with the results. It really just boils down to the individual attention we're able to provide for our clients at Fitness Together. The other clubs were more general health clubs, and although their participants might have worked with a trainer, they weren't able to achieve the level of care that our clients receive here everyday."
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Supplement Solutions
"Just the Flax"
By Nathan Reblin BA
Almost anyone who has walked through the supplement aisle in a local supermarket has been overwhelmed by the numerous rows of vitamins, minerals and other miscellaneous nutrients. Vitamins come in multiple brands, can range from "A to Zinc" and have a few numbers thrown in for good measure. With a wide selection, it can be difficult to know where to start if you are interested in adding a little something extra to improve your diet and exercise program.
A great place to start could be with Omega 3 or Omega 6, often referred to as essential fatty acids, or "EFA". For a real home run, check out flaxseed Oil, a convenient way to get both of the Omegas with a little fiber thrown in. What exactly are EFAs and where do they come from? For simplicity sake, this article will concentrate on flaxseed oil as it contains both Omega 3 and 6. These are called "essential" fatty acids because they perform many necessary functions within the body.
Unfortunately, they cannot be produced naturally by our bodies and so must be obtained through either foods or supplements. Foods that contain these essential fatty acids are: fatty cold water fish such as salmon, tuna or trout, dark green leafy vegetables, poultry or eggs. Common supplements are flaxseed oil or fish oil, often taken in liquid or capsule form.
EFAs are also known as a polyunsaturated fat, which means they have two or more bonds holding the molecule together making it easier to bond to other molecules (as opposed to a monounsaturated fat which has one bond). Contrary to popular belief, not all fats are considered "bad" fats. Some fats are actually necessary to a healthy diet. Those fats known as saturated fat, trans fat and cholesterol are all on the list of bad fats. These types of fats are harder for the body to break down, and therefore get stored around our midsections and in our arteries.
"Good" fats can be broken down more easily and aid in many bodyfunctions. One such good fat is Omega 6, which is valuable in regulating inflammation and blood pressure, as well as aiding heart, gastrointestinal and kidney functions. Omega 3 is also a good fat. This EFA is a major player in the body, enabling the "gates"-or membranes- of cells to work properly, allowing nutrients and other important molecules into the cell while keeping harmful molecules out.
In addition, Omega 3 helps lower the risk of heart disease by slashing away at cholesterol and triglycerides. It also adds much needed joint lubrication, even slowing the effects of both rheumatoid arthritis and osteoarthritis. All of these components are vital to help the body perform at its maximum efficiency.
Flaxseed oil is by far the heavy hitter in the group, as it contains both Omega 3 and Omega 6, as well as another EFA-alpha linolenic acid. These EFAs are in almost perfect proportions. Flaxseed oil also has fiber, and aids in all the same ways the Omega's do.
One major benefit of flax seed oil is that the convenient package deters an imbalance between Omega 3 and 6. flaxseed seed oil is derived from the Flax plant and has been used for centuries as a textile in clothing and other linens, and has only recently been found to be the Omega powerhouse.
EFAs assist the body in a few capacities including cell gate function, joint lubrication and anti-inflammatory aspects. They also function as building blocks for gray matter which composes brain and spinal cells. Let's look at what each of these capacities is, and how each benefits a balanced routine of resistance and cardio training.
First, is cell gate function. Basically everything in our body is composed of countless cells, including bone cells, muscle cells and skin cells. Due to the nature of resistance training, our muscle cells are in constant need of repair. EFAs allow the transfer of protein and other nutrients into our cells in order to repair cells more quickly. Faster repair times allow us to work out three to four times a week with less soreness. his can speed weight loss by being able to burn more calories at the studio rather than being sore and tired. Good cell reproduction also allows muscles to grow faster, promoting toned lean muscles. This, in turn, increases resting metabolic rate, again burning more calories.
Lubrication of the joints is a very important function as well. Anyone who has gotten out of bed to the delightful snap, crackle or pop of a shoulder or knee knows the importance of joint function. Although not always characterized by a tell tale noise or grinding sensation, osteoarthritis is a real and prevalent affliction in our society. Osteoarthritis affects approximately 21.5 million people in the United States. Many of the symptoms of this ailment can be treated by proper lubrication within the joint, and by decreasing the amount of swelling. This leads to the next benefit of EFAs in the body.
Inflammation. We've all experienced a swollen joint, sore muscle or tender tendon. These are all classic signs of inflammation. In our bodies, tendons attach muscles to bones. Tendonitis is caused by the swelling of the tendon sheath, which can restrict the gliding movement of the tendon. Inflammation can also be attributed to more common occurrences such as gout, migraines, asthma and lupus, all quite painful and potentially serious conditions.
EFAs are successful at reducing swelling because they can be converted into natural anti-inflammatory's called prostaglandins and leukotrienes, both compounds that decrease swelling and pain. EFAs decrease swelling by allowing the cells to move excess fluids away from the area of inflammation, dissipating the fluids and aiding in the removal of wastes such as lactic acid. Lactic acid is a major player in muscle cramps and EFAs allow water to move in and re-hydrate thirsty cells. EFAs also assist in helping the body produce substances that reduce the formation of blood clots, allowing blood to flow freely and carry waste away to be excreted. By reducing blood clots, EFAs reduce the risk of problems such as clogged arteries, heart attacks and aneurysms.
Pregnant women also need plenty of EFAs, especially Omega 3, as it is essential to nourishing the fetus and developing the brain and spinal cells of young children. Without sufficient supplies of Omega 3, the fetus will take advantage of all that is available, leaving the mother with no Omega 3 for herself. This can set the stage for possible depression. This is because the brain is composed of approximately 60 percent fat, and Omega 3 has been found to enhance the ability of brain cell receptors to function properly. Some of these receptors are responsible for the comprehension of mood related signals, in effect keeping the traffic flow of stimulus running smoothly through the brain. These receptors are also responsible for receiving the endorphins released during strenuous activity, giving us that "runners high".
As you can see, there are many ways in which EFAs assist and promote healthy body function. However, like all supplements, correct precautions must be taken in order to not only reap maximal rewards, but also to avoid any possible side effects. Some people may need to check with their doctor if they are taking blood thinners such as Warfarin or Heparin. Special care must also be taken if the decision is made to boost Omega 3 consumption by increasing their fish intake. Fish should be limited to two or three servings a week because it may contain trace amounts of mercury. Mercury can build up over time and create a toxic environment in the body.
Another thought to consider. Although not medically threatening, there can be the dreaded "fish burp", a harmless though potentially embarrassing reflex. This phenomenon may accompany consumption of fish oil, another common means of increasing Omega 3.
So the next time you are cruising down the vast and confusing supplement aisle, pause somewhere between the Echinacea and the Gingko Biloba, and grab yourself some flax, just the flax, and nothing but the flax.
Real People - Real Results
Milwaukee's Daryl Stuermer
By Jeanette Hurt
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Daryl with his family at a Milwaukee performance, photo by Ray Jackson |
To rock and jazz music fans, Daryl Stuermer needs no introduction. Stuermer, 53, boasts dual fan bases for his own albums and for his work with Phil Collins and Genesis, and he could be easily considered one of Milwaukee's favorite and most famous guitarists. But though he's long been able to withstand a grueling tour and recording schedule, Daryl found his energy lagging, and at his wife's suggestion, he tried Fitness Together.
As this month's Fitness Together success story, Daryl gained more than just energy. Before returning to the studio to work on his latest jazz, rock and fusion album for Inside Out Music, which will be released later this year, Daryl sat down to discuss his experiences of working out with Fitness Together for the last three years.
How did you find out about Fitness Together?
Fitness Together has a studio next to a Starbucks on Silver Spring, and I kept going into Starbucks to drink their chai tea lattes. I was wondering what it was like at Fitness Together, and I'm always thinking about what is the best way to work out. My wife decided to try it, and that got me interested.
Did you exercise much before you started with Fitness Together?
I never had a trainer per say, but since I was a teenager, I liked doing things like yoga and martial arts. At one time, I got very involved with tae kwon do, and when I started going on the road more often, I found myself trying out the spas or health clubs that they had in hotels so I would have to kind of keep myself somewhat fit while touring. I also occasionally worked with a trainer at those clubs at the hotels. When I hit my mid-40s, I started gaining a little more weight and not being as active as I used to be so that's why I decided to give Fitness Together a try.
What was it like when you started working with them?
The main thing was, they give you an assessment first, and they want to see where you're at physically. The one thing I realized as soon as I started was that my cardiovascular fitness was not good. My strength was fairly good, but I would get very winded very quickly. When I started working with my trainer at Fitness Together, I found it very easy to get along with him.
How did your fitness levels change as you worked with Fitness Together?
Cardio was the first thing that became so much better. I just came off a tour that I was on for two months. We were playing in the former Eastern Bloc countries and places like Beirut and Tel Aviv, and I have more energy. I've noticed that my work on stage alone has gotten better. It's not as hard as it used to be to be up there for two and a half hours performing. About four or five years ago, before I started working with Fitness Together, I was much more tired and exhausted after performing. Now, my stamina is more than it used to be. The thing at Fitness Together is they occasionally do an assessment to test you on where you're at, and this year, I've either maintained my level of fitness ,or I've gotten better. I know I'm stronger than I used to be. When I started there, I was using 25 pound weights, now I'm working with 40 pound weights.
How often do you work with Fitness Together?
When I started, I was going three times a week. Lately, I've been going twice a week, on Mondays and Fridays, and on Wednesdays, I do things by myself at home. I have weights or I go for a long walk or something like that. When I was on tour, I worked out about four times a week.
Did your trainers at Fitness Together help you devise a work out for when you are touring?
Generally, I just talked with my trainer about what he would think would be the best thing I could do. I did some basic things so that I wouldn't hurt myself. For example, instead of using 40 pound weights, I used 30 pound weights or 35 pound weights. I would get on the treadmill or the elliptical and warm up for 15 to 20 minutes, and then go into the basic training that I would do with my trainer. I'm pretty motivated when I am on the road, and I'm pretty disciplined then because I don't have any distractions, and the only thing I have to do is be down at the lobby at 4 or 5 o'clock. When I'm home, I'm busier so I almost need to go somewhere and have someone push me. When I'm on tour, I don't need anyone to push me.
What would you tell people who've never tried Fitness Together?
At Fitness Together, you have your own trainer. I don't like to go to workout places where there's a lot of people. At Fitness Together, you're not waiting for a machine to get on, and you're not working out in front of someone else. For me, I don't want to work out with four or five other people or 25 other people. It's just a nice environment to work out in, and it's just you and the trainer.
Is there any area of fitness you particularly excel in?
One of the things my trainers are usually kind of surprised at is that for someone my age - I'm 53 - you can pretty much stretch me in different ways. All the years of yoga have helped me keep up that limberness. That's always been a good thing for me, and it's also very relaxing. Knock on wood, I also haven't been injured, and if you're working with weights, stretching is a good thing. I've always been involved in something physical, but I've never been into team playing sports. But although I stretch and do yoga on my own, when I'm traveling, I always wish I had a trainer with me to help me stretch out. There's something about having someone else take your leg and push it a little bit further.
What are your least favorite exercises that your trainers make you do?
Usually, your least favorite exercises are your most beneficial - just because they're so hard. I would say my least favorite is probably what they call lunges. It's dealing with your legs, and that's the biggest muscle you have. The lunges are hard enough already by themselves, but then they'll have you do military presses in between them. You'll have 20 pound weights and then you have to raise the weights above your head. That's what I hate - I hate that you do a lunge and then a military press at the same time. It's very beneficial, but I don't like it. I always tell my trainer "This can't be good for you."
What are your favorite exercises?
My favorite things to do are anything on the bench. I like doing military presses on the bench, and I like doing other things on the bench. I just like most things that have to do with upper body strength.
Get Going
Creating Momentum to Get Fit
By Pete Piranio, BS, CSCS
There is a great law of the universe that is simply stated: if you think in negative terms, you will get negative results. If you think in positive terms, you will achieve positive results. Roman emperor, Marcus Aurelius stated it simply, "A man's life is what his thoughts make of it."
In other words, believe and you will succeed. I am not trying to be some motivational guru; I'm not trying to push "Stuart Smalley" positive self talk. What I am talking about is creating awareness about your beliefs. I want you to identify your limiting beliefs and proactively change them into beliefs that serve your goals. If you master this skill you will not only achieve your health and fitness goals, but you will have a system for achieving anything you want.
Before we go on, let me ask you a question. Did you just rationalize why this won't work for you? Did you come up with an excuse for why you can't lose weight or find time to exercise? If you did, you are absolutely correct! You won't improve your fitness of fat loss goals because you BELIEVE you can't and if you BELIEVE you can't, you won't. "As you believe so is it done unto you." Sound familiar?
Our beliefs can be so entrenched in our psyche that we often have negative thoughts and don't even realize it. Often our beliefs come in the way of questions. For example, "Why does this always happen to me?" Or "Why can't I get motivated enough to start exercising?"
A belief isn't a "thing", it is a feeling. When you feel certain, you will find a way to make it happen. If you feel uncertain, you won't even start because who wants to fail. The only way you can be certain you will achieve your fitness goals is by changing your limiting beliefs and creating absolute certainty that you will.
If we tell ourselves something over and over again with enough emotion, it will become our belief. On the flip side, if you are absolutely certain about your limitations, then you have a problem!
Don't continue to look for the latest and greatest solution, fad or gimmick. It is not the answer and will only reinforce negative beliefs about your inability to be successful. Right now, you need to recognize that the fad diets, exercise gizmos or 30 minute circuit centers are ineffective technologies and that is why you failed. It wasn't you, get rid of those negative beliefs right now. The answer is a well design and planned exercise and nutrition program. Seek the right guidance, get the right plan, get rid of limiting beliefs, and develop a new mindset with beliefs that get you closer to your goals. If you are a client of Fitness Together, you have the right plan. You only need to make sure your beliefs are not stopping you from getting into those jeans you like so much!
Let's look at some of the most common limiting beliefs and what changes we could make to get us closer to our goals:
1. "I know I am at an unhealthy weight. I never exercise, but I want to"
First, simple wants and desires usually don't provide lasting incentive A goal is only made when it must be done! What belief can you have that makes it a must? New Belief: "I am losing years off my life everyday that I don't exercise."
2. "My weight's not that bad yet"
If you believe it is not that bad, you are assuring yourself it will get worse. Your belief is saying you are certain it will get worse and then you will make a change. What belief can you have that makes it bad enough now to make it a must to change? New Belief: "My body is a reflection of how I view myself and my life."
3. "It takes too much time" or "I don't have enough time."
This is a classic statement, but do you really believe that the most important asset we have, our health, is not important enough to devote time to? This ridiculous thought alone should make someone change this belief! This is a big one for many. So big, I feel obligated to give an example of a positive belief: "I must take the time for myself everyday because it gives me more energy to give more to (my family, business, church, etc.)."
4. "I don't have the willpower"
Willpower is a feeling. What belief can you have that gives you enough emotional "Willpower"? New belief: "It's just as necessary to exercise and eat healthy in order for me to be successful in other parts of my life."
5. "Food helps me relax and feel good."
New Belief: "Food is nourishment and not something to get feelings from."
After reading these examples some of your limiting beliefs may have surfaced or maybe some of the examples resonated with you. What is very important in shaping your new beliefs is not to use "softeners". In other words, make it a must and give it some emotional juice. For example, "I will never love myself unless I love my body" or "Exercise is the fuel that gives me confidence." Remember, if you tell yourself something long enough and with enough emotion it becomes a belief.
If you have read my previous articles you also know that a key to achieving your goals is Massive Action. Action today, not tomorrow or when I have time. Action right now! Here is your first action to changing your beliefs and therefore changing your body:
First, grab a pen and paper. Write down what current limiting beliefs you have that are stopping you from exercising, losing fat, eating healthier or whatever your goal is. Write at least four limiting beliefs.
STOP! WRITE THEM DOWN.
Okay, now write down at least four new beliefs you will have; beliefs that will give you absolute certainty.
I want to congratulate you if you did this simple exercise because you just did what many won't do. You took immediate action. Repeated actions create momentum and momentum gets results. Keep the momentum moving and schedule a time to read, memorize and reinforce these statements until they become your new beliefs! Get absolutely certain you will succeed and GET GOING!
How to Pick a Pro
By Jeanette Hurt
 Not all personal trainers are created equal. Almost anyone can say they're a "certified personal trainer," but what does that mean? Determining who is a professional trainer and who isn't can be confusing, especially when there are literally hundreds of different personal training certification programs out there.
"Typically, a professional personal trainer will have at least a four-year degree to start with," explained Steven Mills, B.S., ACSM, franchise owner and area director for Fitness Together franchise corporation.
And their degrees won't be in economics or English-they will be in exercise science, kinesiology or a related field. Trainers who have either their bachelor's degree and/or master's degree offer their clients a different level of professionalism. "I've worked at gyms with people who had degrees and at gyms where people did not have degrees, and one of the biggest differences is that people who have degrees tend to work with a wider variety of clientele," said Travis Erickson, CSCS*D, director of undergraduate strength and conditioning concentration and lecturer in exercise and sports science at the University of Wisconsin-LaCrosse. "People who don't have a degree can train clients who are like themselves, but it's not easy for them to work with clients who are substantially different from themselves-for example, people who are diabetic or have orthopedic concerns."
Someone who has a degree is better able to talk with physical therapists and doctors about their concerns for a client, explained Pete Piranio, B.S., CSCM, franchise owner of Fitness Together. At Fitness Together, every trainer has a bachelor's degree or a master's degree in exercise science or a related field. "We wouldn't have it any other way," Piranio emphasized. "They have an extra level of knowledge, and they're able to understand when a doctor explains what their patient's therapy is. They also know how to work with both medical professionals and their clients."
"Our employees' backgrounds are such that they are very adept at working with post-rehab clients and anything else where there is a concern about physiology," Mills added. "We can address their needs because we understand the biomechanics behind a situation."
Trainers who have degrees understand not only how to write up an exercise program for clients, but they understand the biomechanics and the physiology behind the exercises and why they would work or not work for clients of many different backgrounds and levels of fitness. "A person with a degree knows what it takes for a person to increase muscle definition, and they know about the physiology behind exercising," Erickson emphasized. "If you just read about a workout in a book, you don't understand the why behind the exercises, and it makes it hard to justify a workout to your client or to evaluate different workouts."
Education can also play a role in preventing injuries. "If you choose the wrong trainer, you can get seriously injured," pointed out Mike Niederpruem, national director of certification for the American Council on Sports Medicine, which offers one of the best certification programs for personal trainers in the country. "If a trainer doesn't have any formal academic training and doesn't have any experience, you have to ask, 'where did you get your knowledge, and how do you know that what you're doing is the right thing to be doing?' It's like hiring an accountant who doesn't know tax law."
Injuries can happen in two different ways, and both usually occur because of trainer error. "An acute injury happens because something was done incorrectly, and they get hurt while they're doing it," Erickson explained. "But chronic injuries can also happen, and they happen when the workout isn't changed enough over time and tendonitis sets it. The exercise isn't in and of itself incorrect, but if you do it continuously, it will cause an injury. Usually trainers cause injuries because they're choosing poor exercises, or the exercises they're choosing are not appropriate for that person."
Clients who have special health issues aren't the only ones who should be concerned about choosing a qualified trainer. Education and experience can be an equally valid concern for clients who are just trying to lose weight. "Anyone can write a two-week workout program," Erickson said. "But over time, things begin to change and that's where a college degree and background, specifically around strength and conditioning, comes into play. You have to have a workout that changes over time so people don't plateau out."
Outside of injuries, incompetent trainers can turn people off to exercising. "The worst thing you can do as a trainer is accept someone, and then you're not effective with them," Niederpruem said. "Then that person won't come back, and that person could be turned off from exercising. With the personal training profession, we need them to do a good job."
Ultimately, doing a good job is getting results for people. The ability to individualize a workout, to tailor it to a person's specific body type and goals, is key to getting results, and this is also one area where having a degree can make a difference. "A degree can make a trainer more confident in his or her abilities," Erickson explained. "If trainers are not confident in their abilities, then they don't stick to their guns. Sometimes, a client might get a little bit bored with what they're doing, but if those exercises are important for them to meet their long-term goals, you have to sacrifice experimentation or novelty in the workouts to help them get stronger."
Finding out about your trainer's educational background and experience is just a first step in evaluating a trainer, Niederpruem pointed out. The next step is to see if the trainer adequately evaluates you and your level of fitness. "We often look at exercise and training as an exercise prescription," Niederpruem said. "The trainer needs to gather information before they can make an appropriate prescription. Just as it would be ludicrous for a doctor to hand you a prescription before examining you, a trainer needs to tailor a program to your needs and goals."
"Everything we do is about getting results for our clients," Piranio added. "It all goes back to our commitment to getting results. It's a commitment to help people change their lives for the better."
To help their clients get results, having a degree is just a first step for personal trainers. In fact, education is an on-going requirement for all trainers who work at Fitness Together, and most trainers attend in-depth seminars and continuing education classes about exercise and training physiology at least twice a year. Fitness Together hosts in-house training sessions regularly, and trainers are also encouraged to read up on the latest trends in their field and trainers often educate each other. "It's not just a job for our trainers, training is their career," Piranio said. "Our clients pick up on this, and this separates us from other fitness facilities out there."
"Our clients are professionals and they ask intelligent questions and they expect intelligent answers," Mills explained. "Many of our clients head up corporations or their own business. When they come in to work with us, they turn things over to our trainers as professionals whom they can trust to get them the results they want physically. They don't have to think about or doubt things because they know they are in good hands."
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