I need a personal trainer- how do I know which one to choose?
We often get people coming in to Rock Solid who are shopping around for a personal trainer. That’s great because maybe the first place you go to might not be the best to fit your needs, so it pays to check around! Unfortunately, many of these people aren’t exactly sure what makes a good personal trainer. Here are seven questions you need to ask when you’re choosing a personal trainer:
- Do they have a college degree? There are many certifications that you can get over the weekend for a few hundred bucks. You don’t want to start a relationship with one of those trainers who have the certification but no experience (you won’t find them at Rock Solid Fitness). This leads us to the next question.
- How much experience do they have? At Rock Solid Fitness our trainers have over 50 years of combined experience, including experience with pro and collegiate athletes, and medical experience. It’s likely that we have experience with somebody who has struggled with what you’re struggling with, and we can help. Are you having neck pain? We’ve helped people alleviate that. Are you looking to lose 50 pounds? We’ve helped people do that.
- Do they have a plan? This can be broken down into some deeper questions like: Do they know what to do to get you results? When you come in for your workouts are they going to be able to tell you what you did last week, and what you’re doing today? Are they working from a proven system that has worked for others and can work for you? Are they coaching each and every repetition? At Rock Solid we know exactly what workout you’re doing and why you’re doing it each and every time you come in here. We also meticulously record every workout so that we know what works for you, how well you’re improving, and if we need to change anything in your routine.
- Do they assess your baseline and measure your progress? At Rock Solid we record every workout you ever do in here. We also have the InBody 570, which measures how much muscle and fat you have, among other health markers. Between recording your workouts and the InBody 570, we have objective measurements to tell us how you are progressing in both your strength and body composition. This is helpful because we can always tell if you’re on the right track and if we need to tweak anything in your program.
- Can they get you results? It doesn’t matter how cheap they are, or how much fun you have there, if you’re not getting results you’re doing yourself a disservice. It’s smarter to pay $50 for results, than to waste $25 for no results.
- Is it safe? There are many different ways to work out and get results; unfortunately, they’re not all safe. Make sure that the place you decide to workout is not somewhere where you are throwing weights around and doing ballistic movements, as those have been shown to increase your chance of injury.
- How much time will it cost you? We know that time is money. At Rock Solid we only need two thirty minute sessions per week of hard work to get you results. Other places can take 2-3 hours per week, and 2-4 sessions per week.
Those seven questions should help you make a well informed decision about where you should workout. Remember: there’s more that goes in to choosing a personal trainer than just price and certification. You are putting your safety, time and goals in their hands. Make sure you choose the right person!
Fat Storage: You’re a Natural!
Way back in the caveman days when our ancestors used to hunt for food and gather what they could from the ground, they never knew when their next meal would be. It wasn’t guaranteed that they would have a meal the next day so they needed a way to store energy. That stored energy was in the form of fat. Those who were most efficient at storing fat became those who were more likely to survive.
That was a long time ago and our genes are still pretty much the same as then, except there’s one problem. We have no shortage of food! We always know when our next meal is going to come, and with vending machines, convenient stores and fast food it’s likely you won’t be hungry for more than hour.
So what can you do about fighting this uphill battle?
- Eat the proper amount of food. If you stuff yourself, your body is going to store the excess calories as fat.
- Strength train. Working out will help you build muscle, which will in turn help increase your metabolism, meaning you will burn more calories even while doing nothing.
- Don’t skip meals. Eating small meals throughout the day will help keep your metabolism high and keep your fat storage relatively low.
Want a Free InBody Scan? Want a free workout? Want to receive up to 100% off of your next Rock Star or I’m All In Program? Ask us how bringing in a friend can help you!
With Halloween having just passed, and Thanksgiving coming up quicker than we’d like, were already hearing about the impending increase in food intake. That’s why we put this little guide together to help you ward off the holiday heavies that come knocking every year. Here are 10 strategies for you to use for a healthier life this holiday season:
- Shop on a full stomach. Have you ever walked in to Publix when you’re starving and everything looks delicious? Normally you don’t even notice the chips and soda, but when you’re hungry and all that is unhealthy is calling your name, it’s tougher to say no to those foods. In order to not put yourself in that state of temptation and weaker willpower, make sure to eat a snack before you go grocery shopping.
- Don’t keep junk food in your house. If you conquer Strategy #1, it will make Strategy #2 much easier. If there are no thin mints in the house, how can you blow through a whole sleeve while watching House Hunters? Exactly; you can’t.
- Eat a snack before you go out to eat. This is similar to Strategy #1. When you’re hungry and you open up the menu everything looks amazing. What fitness goals? They all go out the window when you’re starving. Avoid that vulnerable position by eating a snack before you go out to eat.
- Eat your food sitting down at a table and from a plate. Have you ever been at a party and before you know it, you’ve eaten half a bag of chips and a ton of guacamole? And the worst part is you’re not even full! Grazing like this can easily add unwanted and unfulfilling calories to your day. Avoid this by putting the food you’re going to eat on a plate and sit down while you eat.
- Start your day with a big breakfast and don’t skip meals. Sumo wrestlers skip breakfast and workout on an empty stomach in the morning. This is so that they can eat an enormous amount of food for lunch, which will help for maximum fat storage. They also have a large dinner in the evening. Do you ever skip breakfast? Or lunch? And make up for it by having a ton of food later? Skipping meals can lead to violating Strategies #1 and #3, and will also ensure that you store the most fat possible. It’s best that you have a big breakfast, and eat a few moderate meals throughout the day.
- Record your eating. The secret weapon to fat loss is a nutrition journal. A few years ago there was a study done with 1,700 people. They found out that those who wrote down what they ate lost twice the amount of weight than those who didn’t record their eating. Writing down what you eat can help you be moderate your caloric intake, as well as plan future meals and notice bad eating habits.
- Crowd out bad foods with good foods. When you’re planning your meals or putting food on your plate try to fill up on nutrient dense, low calorie food (such as vegetables) before you move on to fatty beef or high calorie desserts.
- Plan your meals ahead of time. Don’t decide what you’re going to eat when you’re starving. That is when you’re most likely to eat the fast food, or whatever is convenient. Instead, plan and cook or shop for your meals ahead of time so that you can make a healthy decision about what you’re going to eat.
- Get Social. Having a partner or being with a group can make workouts and eating healthy fun, as well as motivating you when you don’t feel like doing it, or holding you accountable and making sure you’re eating right and working out.
- Plan your workouts ahead of time. We work with hundreds of people at Rock Solid and we’ve found that for the most part those who plan their workouts ahead of time and stick to a schedule are the most consistent. If somebody always works out Mondays and Thursdays they’re more likely to stick to that schedule because it’s a habit and they’ve decided on a day and time for it. On the other hand, if somebody says, “I’ll work out on Tuesday, and then I’ll call you later in the week to schedule a second one,” we find that they’re much less consistent.
Do you need help with losing weight? Want to be in an environment where everybody is taking steps to reach their fat loss goals? Sign up for Accelerated Fat Loss 101! It is a 12 week program where you learn exactly how many calories YOU need, as well as more information about proper nutrition and healthy habits. Seats are limited and the deadline to sign up is Monday, November 9, so sign up today! Give us a call at 727-282-1800.
Meet Mr. Joe. Joe is 42, six feet tall, 200 pounds, 24% body fat, and eats about 3,000 calories per day through a small breakfast, big lunch and a big dinner.
He’s nervous about his high school reunion coming up in 10 weeks because he’s 30 pounds heavier than he was when he graduated. He would love to get back down to 170 before he sees all of his old classmates, so he goes to his local gym.
“Hello sir, what can we do for you?”
“I want to lose thirty pounds in ten weeks.”
“We can definitely help you do that. How many calories are you eating per day?”
“Great, you need to cut that down to 2,000 calories. That will starve the fat and help you lose weight.”
Since Joe really wants to lose weight he does exactly what they tell him to and only eats 2,000 calories per day. Two weeks later he’s a bit sluggish and pretty hungry, but what do you know, he’s lost 10 pounds! He’s excited about the results so he keeps on going. However, three weeks later he’s still at 190, so he goes back to the gym.
“Hey guys, the diet you put me on worked and I lost ten pounds! But I’m stuck now, what do I do?”
“Don’t worry Joe; we have this plateau buster program that will get you where you need to be. You’re eating too much; you have to eat 1,500 calories per day now.”
So Joe goes home and for the last five weeks before his reunion eats 1,500 calories per day. What happened? Well, he reached his goal and got down to 170, but he had to pay a price. His body fat percentage dropped only 2%, meaning he lost just 10 pounds of fat and 20 pounds of muscle. He’s also craving sugars and fats, has headaches, and feels sluggish and tired. There’s no way Joe can keep this diet up forever so after the reunion he goes back to eating 2,000 calories (still 1,000 less than the 3,000 he was originally eating).
A year later Joe’s body has changed again. He’s now 203 pounds (3 pounds heavier), 32% body fat (even farther out of the healthy range which is 10-20%), but still eats just 2,000 calories. How did this happen?
For one, you exactly can’t starve fat. Fat is stored energy so when Joe started eating less (giving his body less energy), why would it get rid of the stored energy? His body went in to starvation mode and wanted to keep as much fat as possible in case there was even less food available in the future. This is an evolutionary adaptation from the caveman days where McDonalds wasn’t always down the street. His body also started burning muscle because he needed more energy, and also muscle requires a lot of calories to maintain. Then, when he went from eating 1,500 calories to 2,000 calories, his metabolism was so low (since he had lost 20 pounds of calorie burning muscle) that he easily gained more weight, mostly in the form of fat.
So how do you keep this from happening to you?
- Don’t go on crash diets. They may work for a little, but in the end you will set yourself up for failure in the future.
- Strength train. Building muscle will keep your metabolism high and turn your body into an efficient calorie burning machine.
- Eat the right amounts of calories. Eating too little will cause your body to store fat and burn muscle; eating too much will cause you body to store fat. Remember, your body is an efficient fat storing machine because in the caveman days it was advantageous to store as much energy (fat) as possible.
Do you want to figure out how many calories you need? Do you need a little extra motivation and accountability? Sign up for Accelerated Fat Loss 101! This is our 12 week course where we will teach you exactly what you need to know to lose fat, and then help motivate you and hold you accountable as we all take those steps together. The deadline to sign up is Monday, November 9 and seating is limited so sign up today! Give us a call at 727-2800-1800 to reserve your spot.
Scenario: You have 3 months to lose 20 pounds…go!
How are you going to do it? What’s your plan? Are you going to work out every day? Are you going to start cutting out meals, or carbs, or fats? Will it work? Many people know they want to lose weight, but they don’t know exactly how to go about it. Lucky for you, we help people lose weight all the time, and we know exactly how to do it. Here are the two keys to help you on this weight loss journey:
The first key is this: education. This is fairly simple- you need to know the right steps to take. There are two major questions involved here: 1. How much food should you eat? 2. How much should you exercise?
You need to be eating enough food so that you are burning just a few hundred calories more than what you’re taking in. If you don’t eat enough your body will go into starvation mode and start storing fat and burning muscle. If you eat too much, your body will store fat for future energy needs. Come check out the Inbody 570 to help you figure out a good starting point for how many calories you should be eating per day.
You should be properly strength training twice a week and staying active outside of the gym. Intense strength training will help burn calories during your workout and for the next few days after your workout as your muscles recover. It also builds muscle, which helps increase your metabolism. Staying active (bike riding, going on walks) will help keep your metabolism going as well.
So now you know that you need to eat the proper amounts and exercise properly. What else is there to do lose weight? Nothing! As long as you actually do it! The second key is this: application. Application means actually doing the things you know how to do. How do you make sure you apply your knowledge of nutrition and strength training to help you lose weight? Here are four points to help you:
- Get social. Getting together with another person or a group can be great for holding you accountable, keeping you motivated and keeping it all fun as you eat right and exercise properly. You could go on a walk with your family after dinner, bike the causeway with a friend, or plan to meet in the morning with some people at work as you all eat healthy breakfasts.
- Plan ahead. Planning ahead for your meals instead of stopping to get fast food on your way home or digging through the pantry can help ensure that you’re making healthy choices, instead of convenient, possibly unhealthy, choices.
- Set a schedule. This goes along with planning ahead, but for myself I’m never as consistent with my workouts as when I’m working out on a fixed schedule. I also prepare most of my meals on a fixed schedule (I cook a ton of food Sunday afternoon) so that I can be prepared for days when I get really busy and can’t cook (every day besides Sunday).
- Set realistic goals. Give yourself something to work for so that when it gets tough you have something to keep you focused. Also, imagine how good you will feel (and look) once you actually reach that goal of losing 20 pounds, or weighing the same as you did in high school.
So there you have it- the education and application of how to lose weight. Some of you reading this are going to take this and run with it, and be super models in no time. Others need a little extra help, so we have a solution for you: our fat loss course, Accelerated Fat Loss 101.
Accelerated Fat Loss 101, which starts November 11, covers the education and application of losing weight, and it does so in great detail. The course consists of 12 weekly one hour classes all about proper nutrition and healthy habits so that you can finally lose the extra 20 pounds you’ve been sick and tired of. It also includes an InBody test before and after the program so you can see exactly how much fat you’ve lost, a nutrition journal to help you know exactly what you’re eating and access for an entire year to our online meal planning program. In addition to the education you get at the weekly courses, you will get accountability and motivation from both the Rock Solid Fitness staff and your classmates to keep you going, even when it gets tough. Space is limited and the deadline to register is November 9, so call us today at 727-282-1800 to sign up!