To start, it has become apparent to me that many people do not research their personal trainer beforehand; it seems to be more word of mouth or just a search that brings them to their personal trainer.  If more research and digging were to be done on the background of this personal trainer, what information would be found?  I can’t answer this from facts exactly, but I can speak from personal experiences when I say not many of them would have a degree in Exercise Science or a field remotely related to it.  For many other professions, this would make the person a fraud, for personal trainers it does not because they are not required to have a degree. Personal training is not regulated by the government or one central body for that matter and therefore, those who desire to be one can become certified through many different organizations.  If you go to the YMCA or many local personal trainers, they will most likely not have a degree in exercise science, but will be certified as a personal trainer through the YMCA or organizations like ACE. In order to be certified they must pass some basic introductory courses on anatomy, nutrition, and training; the specifics can be found on the YMCA or ACE websites. I think this is great that people want to become personal trainers, but many of them do not have an educational background in those three categories. Being given the basic knowledge of the body and training will get them by, but what happens when a complex question is asked? Do they answer by saying ‘I don’t know’? It irks me because anyone is capable of becoming a personal trainer regardless of prior knowledge of exercise physiology. This may be a cliché statement, but just because people have played sports in high school or the collegiate level and participated in the workouts provided to them by their coaches this does not make them knowledgeable about the body and how it works. People seem to think that personal training is a simple concept when it really is not; the body is very complicated and cannot be fully understood without years of schooling and even then, we will never completely understand how the body works.

When it comes to the qualifications of the personal trainers at CFC, they vastly exceed those of many personal trainers at the YMCA or other local places.  The owner, Jerry Greenspan, has high expectations of those who he hires because he wants to provide top notch services in every possible way. As the website states, each personal trainer at CFC has a degree in exercise/sports science and they must pass Jerry’s 11 week internship program during which he better educates them on:

• · Anatomy
• · Kinesiology, i.e. the study of human movement
• · Mechanics of strength training
• · Proper form of over 30 different exercises and all their variations
• · Exercise progression of client having musculoskeletal issues

This prepares each prospective personal trainer so that they can meet expectations and provide a higher quality of personal training.  Because our personal trainers are so well educated and go through this process with Jerry, they are better suited to answer more complex questions about the body when they arise. Also, they will better understand how to accommodate a workout for those who have injuries or physical impairments.  The clients who come for personal training are first evaluated by Jerry (physical therapist) and then sent to the personal trainers so they can help the client get into better shape and, in turn, rehab their injuries or ailments. Finally, their educational backgrounds give them more knowledge to prepare workouts that are for a specific person. All exercises will work a given muscle group for each person that performs them, but this does not mean that each exercise is appropriate for everyone. The trainers are able to change workout programs, as I said before, to accommodate for each individual who comes into the building.  Having better knowledge of the human body and how exercise affects it gives our trainers a huge advantage over others.

To end this article, I would like to leave you with a couple metaphors I seem to use often.  If someone has flown in a plane many times, does this make them qualified to be a pilot? Also,

If someone has watched Grey’s Anatomy and House for years, does this make them qualified to be a doctor? The simple answer is no, and I would not want them piloting or operating on me. Personal training doesn’t seem complex and difficult to people, but there is a lot of science behind it and a lot of knowledge is needed to provide high quality and safe services. So, just like you wouldn’t pay an unqualified person to be in charge of your finances, why would you pay an unqualified person to be in charge of your fitness?

By: Jacob Hinton, CFC intern

Although these changes show a lot more when people are in older adulthood, this knowledge is very pertinent to people of all ages. For people in their 20’s and 30’s, this is the best time to begin exercising to improve the present and the future. Not only does a person get all the benefits of exercise, but they also set a foundation for the future. People who begin an exercise program and stick to it will be more likely to continue as they age.  Even if you are a person who is very lean, exercise is still necessary; being overweight or trying to bulk are not the only reasons people should exercise.

This is also very true for people who are older; as we get older and take on more responsibilities, it seems like we have even less time to exercise.  Inactive lifestyles and sedentary jobs account for the lack of time, but the truth is we can always make time to exercise in some way.  Whether a person is in their 40’s and works constantly or they are in their 70’s and retired, there is always a means of being active and exercising.

It’s quite common to hear from people “I’m too old to exercise,” or “I haven’t exercised previously in my life, it’s too late to start now.” The fact of the matter is, it’s never too late to begin exercising or pick up where you left off years ago. The effects of exercise are seen by people of many generations and age, lifestyle, or previous exercise experience should not be reasons to lose out on the benefits. Exercise programs can be manipulated based on the person; whether you’re a 20 year old former athlete or 75 year old grandmother, there is an exercise program for you.

Exercise may not be a leisure activity to everyone, and it may be painful or uncomfortable at times, but just remember the physical benefits. Exercise is beneficial for people of all ages, and in the long run, you will feel better than ever. Don’t forget, it’s never too late to begin exercising.

By: Jacob Hinton, CFC Intern

3) Preparation: this is the stage where a person takes tiny steps to help them put their contemplation into action. For exercise this could be setting a goal, creating a schedule when they can work out,finding a diet plan they want to follow, finding the right personal trainer for them, or just buying clothing suitable for exercise.

4) Action: this is when a person finally puts their thoughts into action. This is when the person sets out to reach their goal. They begin to exercise, eat right, and do anything they planned on doing during the preparation phase.

5) Maintenance: After the person puts their plan in action and reaches their goal, this is when they maintain their results. This is the hardest stage to accomplish; staying motivated to maintain your results or even exceed your expectations is very hard to do and often ends in a relapse.

The issue that personal trainers have is that they only deal with the people who are in preparation- maintenance stages; most people fall in the pre-contemplation and contemplation stages. This being said, personal trainers must keep the clients they have motivated, and prevent a relapse; this is easier said than done. The two issues that arise with clients are one, the results don’t happen fast enough for them, and two, when a goal is reached people become complacent and too comfortable with themselves; these two things lead to a relapse.
The biggest challenge for a personal trainer is keeping those types of people motivated. For those who don’t seem to see results fast enough, a personal trainer needs to reassure them that the results will come; after all, getting out of shape doesn’t happen overnight. Getting back into shape or losing weight is not a quick fix, it takes time and effort. For those who get complacent with their results, they need to realize that it took a lot of effort to reach this goal, and they do not want to slip back into their old ways. The best way to keep a person motivated is through a reward system.
Depending on the person’s interests, rewards will vary. The best way to set up a reward system is to set a time frame for the person’s goal. If someone wants to lose 30 pounds, they should set a specific date for when they want this to be achieved. They should set milestone dates along the way; for example, set dates when they will have lost 10, 15, and 20 pounds. For each of those mini goals, a person could reward themselves with something that interests them; DO NOT use food as a reward, it is counterproductive. For whatever reason, the physical changes a person sees are not large enough reward. Treating themselves to something they enjoy is a great way to help keep them motivated. Whether that reward is a vacation, new clothes, or just a nice relaxing day, this gives people something to look forward to and will help them reach their goal, or maintain their hard work.
Overall, a personal trainer should work in correlation with their client to put this reward system in place. If the personal trainer has knowledge of this reward system, they can use it remind their client of the rewards to come and can use this to push a client. It is hard enough for a person to get motivated enough to make a change; it is even harder to keep that person motivated when they don’t see fast results or they have reached their goal. Personal trainers must focus on preventing a relapse.

By: Jacob Hinton, CFC intern

About somewhere halfway through the infomercial you start to feel bad about yourself; you could definitely be in better shape. Now they have you. You get out of bed, grab your credit card, and order the DVDs. That is good marketing.

If you are one of those people, like me, who got caught up in the infomercial scene, you probably know the company that markets P90X and Insanity, as well as many of the other home workout videos, is called Beachbody. They truly understand the philosophy behind marketing a product; they know how to target an audience. If you dissect their method a little more, you will see everything that I mentioned in the previous situation is part of their marketing plan. For starters, majority of the time slots these infomercials fill on television are in the early morning hours on popular channels. They target insomniacs who are tuned into their favorite stations.  Next, they cast attractive people in the DVDs who appear in the infomercial; any red blooded person is more likely to be more attentive to a program with attractive people in it. Once they grab your attention, they make some pretty bold claims to persuade you into buying their product. They show before and after comparisons of people who have taken the challenge of performing their workout; the results are pretty amazing. The last attention grabbing statement made goes along the lines of this: ‘Shaun T will be your very own personal trainer in the comfort of your home; personal sessions with him can cost X amount of dollars and you get it for the low price of X’. Your package is in the mail the next day.

There is something satisfying and enthusing about the thrill of getting a new, challenging workout and people cannot wait to pop the DVD in and tackle this. The thought of being ripped and in shape like the people on the infomercial makes a grown man like a little kid on Christmas, giddy. The one issue that no one thinks of before they buy the DVDs is the intensity of the exercise and the physical demand that it requires.  It can be assumed that those people who order these home workout DVDs are not in the best shape and are looking for the miraculous workout that will give you fast results.  These workouts can be compared to an advanced level college course; it is like you need to have the prerequisite of being in shape already to succeed. The purpose of the purchase was go get back into shape and to lose weight, this cannot happen the person is not already in shape to begin with. When people begin to take breaks and cannot perform the workout in its entirety, they begin to lose motivation and self-esteem.

Motivation and confidence are two key components to success. The ‘trainers’ on these home workout DVDs do try to motivate, but they use very universal terms because the product is directed toward millions of people, not one person individually.  The personal trainers at Columbus Fitness Consultants know each client on an individual basis, can call them by name, can relate to their stories, and know personal information about each client. These personal trainers are not just someone hired to put you though a workout regimen, they are real people who can be seen as a friend. By having a close, personal relationship with the clients, the personal trainers gain a lot more trust from them and can better motivate them. The personal trainer knows their clients strengths and weaknesses and can adjust a workout accordingly. These home workout DVDs follow a strict guideline and do not provide alternative exercises for those who are unable to complete the workout in full. Being incapable of completing any task can be demoralizing and this causes people to lose motivation and want to quit before they reach their goal. These ‘trainers’ on the home workout DVDs try to motivate you to fight through and get the workout done; this seems to be good advice, but a lot of people are not capable of doing so. The personal trainers at CFC try to pull out a person’s full potential and push them hard, but they understand their clients’ fitness level, strengths and weaknesses and adjust their exercises to get people to work hard, improve, and stay motivated.

To be clear, I am not saying that these home workout DVDs do not give you a good workout, but the results seen are unlikely for the general population after 60 days. The extensive knowledge and experience that the personal trainers have at CFC allows them to give a person the best results for them. Working out is not universal; each individual person will respond to exercise differently and the personal trainers know this. A personal trainer is such a valuable resource to people and, in my opinion, they are not used nearly enough.

Workout DVDs are looked at as convenient and effective, but this is not always the case for people.  From my own personal experience, it has been easier for me to go to the gym and workout because I am always so busy and rarely at home to do these workouts.  I will leave everyone with a piece of advice; before you make the impulse buy of a home workout DVD, look into the intensity of the workout and if you will be physically capable of performing all the exercises and if you will be able to make the time to stick to the plan. Personal trainers are a great asset to have and, on average, you will get better results from working with them.

By Jacob Hinton, CFC intern

This program will train participants to complete a 5k race.  We will be running in the Cat Caper race, which is held in Clintonville on Sunday September 25th.  The cost of this program is $85, which included a 6 week training program with tips on how to map runs and long their distance and the registration fee for the Cat Caper.  The group will do one run together (on Wednesdays at 7pm Lane Ave. studio location) each week and each participant will get homework to complete by next meeting. If you have felt like a  5k may be too difficult this program is not too strenuous and will fully prepare you if you put in the work.
To sign-up or for further questions contact Kari at kari@columbusfitness.com

My friend Megan is who approached me about doing it together…the problem was it was only one month out on the day that I actually signed up for it.  But I figured now was as good of time as any.  The events were .25mile swim, 12 mile bike ride and 2 mile run.  I’ve been working out consistently for months, so all I would just have to do is get focused on the swimming and practicing the transitions from swimming to cycling and cycling to running.  Which is exactly what I did ….2 weeks before the event….ooops!

The morning of the triathlon I was so amped up!  4:30am did not seem early at all.  I was wide awake, excited to get my bike and gear together and enjoy a hot cup of coffee.  I was just so excited that I had commited to doing this and not all too concerned with achieving any sort of record breaking times.

The weather couldn’t have been more perfect.  A bit overcast, warm and calm winds.  The event took place at Alum Creek.  Once we were there and had registered and gotten our numbers I started to get nervous.  But it was a good nervous, I just wanted to get going already!

Finally it was 7:36am and it was time for the 30-39 age group t get in the water for the start line.  I should mention this was an all women’s tri and everyone was excited and cheering each other on.  The whisthle, blew and we were off.  It is really exciting and scary to be with so many other bodies in the water all swimming as fast as they can.  I remember distinctly thinking to myself as I go going and looked around, “What the hell am I doing!”  But that thought soon vanished and it was go time!!

I knew my swim would be my weakest point because I had only started practicing laps one week before the event and I have never swam laps in my life.  My strategy was to do the best I could at the swim and make up time on the ride and run.  Which is exactly what I did.  Everyone had killed themselves so much on the swim that they were just walking out of the water to their bike transition, I used that opportunity and sprinted out of the water and to my bike.

I killed it on the bike passing most everyone.  When I transitioned to the run that was definatley challening because my hamstrings were SO tight.  However, after the first mile I loosened up and picked up my pace.  I simply ran as fast as my legs would go because I knew the end was near.

Beat red in the face and breathing like my lungs were going to explode I made it to the finish.  I was so excited not to be last.  Well, later on that day, after my friend Megan and I had already left and driven home we found out that each of us won 2nd place in each of our age groups AND I won 5th place OVERALL!  I couldn’t believe it.  I was not expecting to place that well at all. My total time ended up being 1:07:41

So what’s next? Another triathlon of course!  I’ll keep you posted on how that goes.

Columbus Fitness Consultants

Lunch Break Bootcamp

• 45 MINUTES OF strength and cardio exercises designed to torch fat

• All Fitness Levels welcome

• Convenient location: 1640 W Lane Ave. Upper Arlington, Oh 43221

First week: Mon Aug. 8th, Wed Aug. 10th & Fri Aug. 12th at Noon

For More Info and to sign-up call (614)353-4581

Columbus Fitness Consultants

Kids’ Fit Camp 2011

Fred Beekman Park

August 8^th, 10th & 12^th

Ages 6-12 – $35

Call 614-488-2994 for info & to Sign-up

“As the market in this sluggish economy becomes even more crowded and competitive, the need for regulation, either from within the industry or from external sources, is growing,” said the lead author of the survey, Walter R. Thompson, Ph.D., FACSM. “For example, a number of states and the District of Columbia are considering legislation to regulate personal trainers just as it does physicians, lawyers and pharmacists.” Thompson, an exercise physiologist at Georgia State University and a Fellow of ACSM, is also spokesperson for the ACSM American Fitness IndexTM.

The survey, now in its fifth year, was distributed to ACSM-certified health and fitness professionals worldwide and was designed to reveal trends in various fitness environments. Respondents around the world returned more than 2,200 completed surveys. Thirty-one potential trends were given as choices, and the top 20 were ranked and published by ACSM.

The most surprising findings, experts say, are the trends that have fallen off the list for 2011 – balance training, stability balls and Pilates. Pilates suffered the worst fall, disappearing after a ninth place ranking in 2010.

“It appears from this survey that Pilates may not have been a trend at all but may be considered a fad in the health and fitness industry,” said Thompson. “Next year’s survey will either embrace Pilates as a trend or will answer this question.”

New trends to the list include worker incentive programs, clinical integration and reaching new markets. These additions directly reflect some of the work ACSM is doing to globalize the Exercise is Medicine® initiative.

“Interest in medical fitness, worker incentive programs, and worksite wellness programs may be a direct result of health care reform measures and Exercise is Medicine,” said Thompson. “With an estimated 80 percent of Americans not having a regular exercise program or a place to exercise, health and fitness professionals must search for news ways to deliver their services to people who need them.”

The top ten fitness trends predicted for 2011 are:

1. Educated and experienced fitness professionals. Due to increases in the number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies, such as those offered by ACSM.

2. Fitness programs for older adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.

3. Strength training. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete physical activity program for all physical activity levels and genders.

4. Children and obesity. With childhood obesity growing at an alarming rate, health and fitness professionals see the epidemic as an opportunity to create programs tailored to overweight and obese children. Solving the problem of childhood obesity will have an impact on the health care industry today and for years to come.

5. Personal training. More and more students are majoring in kinesiology, which indicates that students are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.

6. Core training. Distinct from strength training, core training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine.

7. Exercise and weight loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.

8. Boot camp. Boot camp is a high-intensity structured activity program modeled after military style training and led by an instructor. Boot camp incorporates cardiovascular, strength, endurance and flexibility drills in both indoor and outdoor settings.

9. Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.

10. Physician referrals. Physician referrals, a key component of the Exercise is Medicine initiative, partner medical professionals with heath and fitness professionals to seamlessly integrate exercise into their patients’ lives.

The full list of top 20 trends is available online in the article “Worldwide Survey of Fitness Trends for 2011.”

Source:
American College of Sports Medicine

1.      Park in a spot furthest away from the door to your building.  This allows you to add more walking time in your day to help make up for sitting at your desk for hours on end.

2.      Take the stairs instead of the elevator.  Again this allows you more time to walk and use your leg muscles.  Remember, you will expend more calories walking up the stairs then you do standing in an elevator.

3.      If you need to print a document, if possible, don’t print it to the closest printer.  Try to use a printer that is in another room, that way you are able to get up and walk around and stretch your legs.

4.      Do some simple, short exercises at your desk.  Every hour take a one minute brake from sitting at your desk and pick an exercise to do, choose a different exercise for each one minute break or choose 3 or 4 different exercises and rotate between them during the breaks.  Here are a couple exercises you can do at your desk during your break, however, there are definitely more that you can find and do at your desk.

A.  Toe raises- Stand by your desk, either slightly touching your desk or chair for balance, or stand with your hands by your sides.  Slowly raise your heels up so that you are only on your toes.  Once you reach the top, slowly bring your heels back down but stop right before they reach the ground, then repeat.  You can make this exercise harder by doing 1 leg at a time, or holding a weight of some sort in your hand (dumbbell or heavy book).

B.  Squats- Stand beside your desk with your arms to your sides and feet a little more then shoulder width apart.  Bend at your knees and push your butt back like you are going to sit in your chair (you can put your chair behind you if it will make you feel more comfortable doing the motion).  Make sure that your knees do not go past your toes! keep your weight in the back of your heels and make sure you squat down nice and slow.  Keep your abs tight and back straight (slightly leaning forward).  Once your thighs are parallel with the floor (or you barely touch the seat of your chair), slowly stand back up and repeat.

C.  Arm dips- Stand so that your back faces your desk and place your hands on your desk with your fingers facing towards you.  Walk your feet out in front of you some so that you are using your arms to hold your self up on the desk.  Bend your elbows until your arms are parallel to your desk and your body will dip down.  Once you reach the parallel, slowly straighten your arms again.  Make sure that while you are slowly moving up and down that you are keeping your stomach tight so that you are not arching your back.  You can do this with bent legs or for more of a challenge with straight legs.  The further you walk your feet out from your body, the harder the exercise becomes.

5.  Invest in a new chair for your desk.  There are alternatives to the regular desk chair that is at your office currently and they are actually designed to help keep you moving. An article from Sparkspeople.com called “4 Fitness-Friendly Alternatives to Your Desk Chair” discusses some of these chairs and gives some of the benefits and disadvantages to them.  One of these chairs is actually a ball sitting in the frame of a chair, which requires your body to use more muscles to stay balanced (mainly in your stomach and back) then what is required in a regular chair.  This chair also comes with instructions for different exercises that can be done with the chair at your desk!  For more information go to: http://www.dailyspark.com/blog.asp?post=4%5Ffitnessfriendly%5Falternatives%5Fto%5Fyour%5Fdesk%5Fchair

If the link does not work go to www.sparkspeople.com and type the title of the article in the search bar.

Not only are the above tips good for your body physically, they are also good for your body mentally.  When you get up and move, you increase your heart rate and the blood flow in your body.  This helps your brain receive more oxygen which helps keep you more aware, awake, and alert.  This then leads you to being more productive during your work day and slightly less stressed by the end of the day.

Written by: Brittnay Deroche (Spring Intern)