Why In-Home Personal Fitness Training is the Best and Most Effective Solution for Weight Loss

Denville, Morris County, NJ based personal trainer and owner of Beyond Fitness Solutions Carey Yang explains why in-home personal fitness training is most effective and the best investment to get results for fitness, wellness and weight loss.

For millions of Americans who suffer from perpetual weight-loss disorder, in-home personal training could be the solution. “What I mean by perpetual weight-loss disorder is that year after year, people vow to join the gym to exercise and go on diet to lose weight, their actions shut down immediately after they shut their mouths,” says Carey Yang, a certified persona trainer and fitness expert in New Jersey.

Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC — a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.

“Unfortunately, they’re partially to blame. The society is also responsible for brain-washing the mass,” Yang says. “These days, we have more information, faster and instant information, pushing to our smartphones that we rarely stay in one place or do and complete one thing at a time. We’re constantly bombarded and overwhelmed with the next new, hot and best things coming to us. It’s the same as in fitness and weight loss industry. There is always next best workout, diet, supplement, gadget promising revolutionary, amazing, quick results.”

Yang explains why in-home personal fitness training is an alternative solution to the gym, group or boot-camp class.

Personal fitness training refers to one-on-one private training. You get personal attention and a customized training program with a fitness trainer just for you and for your special needs at a convenient time to you. Training can take place in any open space–your home, home gym, club house gym, fitness center or gym–that both of you have access to. This is truly “personal” training instead of doing similar exercises together with a group of 5 to 30 plus people who have different levels of fitness and goals.

In-home personal trainer travels to the client and trains in a private setting at a time of convenience to client. It saves travel time, excuses for not exercising, and distractions from training in public places. No gym membership is required. Personal training is recommended if you have orthopedic conditions, surgeries, medications, or other medical complication because you can work with a trainer at your fitness level and at your pace.

In-home personal fitness training is also great for busy executives, stay-at-moms who can’t leave their small children, seniors who are not keen to driving, or people who are intimidated by going the gym.

Accountability and motivation is another plus in-home personal trainers bring to the program. People are all busy and distracted by many things. An in-home personal trainer would coaching, hold your hands through the journey, overcome any obstacles and keep you on track.

An alternative to one-on-one private training is Partner Training or semi-private training where two people train together, share the same session, and share the cost. It may work for some people but not for others, depending on your location, schedules, fitness levels, individual goals, and the trainer’s skills.

Hiring an in-home personal trainer is a significant investment in your health and fitness. By providing personalized programs that are convenient, consistent, and customized to your needs and goals, an in-home personal trainer will ensure that you get the return you are looking for in less time and with less frustration than trying to do it on your own.

About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

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Former Professional Football Player Trains with Dream Body Coach and NJ Best Personal Trainer Carey Yang

 

I recently have the opportunity to train a former semi-professional football player named Fred. Standing at 6 feet tall and over 300 lbs, Fred looked scary and intimidating to me when I first met him.

As we started to talk about his challenges, I realized that Fred is a good loving husband and father. Busy work and family schedule and prior knee injury were all his excuses for not going to the gym although it's only 2 miles drive across the street.


Lack of motivation is one of the reasons people are turning to personal trainers for help. Fred had made tremendous progress within a month, physically and mentally.

Here is the powerful testimonial from Fred:

My friends and family decided to chip in for my birthday present a personal trainer. As an athletic person entering his 40s, I was confident in the knowledge I had to train myself back into shape. Needless to say that Carey had an immediate impact not only in my weight loss, muscle build and areas worked, but his knowledge on nutrition as well. Carey’s training had me down 2 belt sizes within 3 weeks and ultimately taught me that there is always tons of information to be learned. I have improved my overall health, muscle to fat ratio and well being since I began with Carey. I’m so thankful to my friends and family for this experience, and ultimately to Carey himself. I have my swagger back! — Fred A., Wharton, NJ

Wanna be the next body transformation success story? Sign up at www.BeyondFitnessSolutions.com.

How to Get Motivated to Exercise

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In a recent post about relationship traps to weight loss success, I have received great comments and feedback. Partner training for couples can be challenging for both clients and the fitness trainer.

One big obstacle before getting the couple to work out together is often that one is more motivated than the other to exercise. It can be very frustrating for the motivated one. Nagging is usually not working well.

As a personal trainer and fitness coach consulting, coaching and training many couples over the years, I find myself almost like a psychologist, a profiler, or  a mentalist. I have to put my head into their heads and think what they think like.

As a personal trainer, the easy part is design a partner workout program for the couple. The tough part is to get them started  and do it together.

We have to dig bigger and deeper to understand why people are doing or not doing what they know they're supposed to be doing. What really motivates them?

Remember, you can only change yourself.

Think and answer these questions.

What is motivation?

How do you get motivated and stay motivated?

Why do you want or need to work out?

Do you have the power to change your habit and behavior?

Why don't you have the burning desire to achieve the body you've alway wanted?

What's stopping you from achieving your goal?

Let's take a look at human behavior and self-determination theory (SDT). The SDT goes by that the more self-determined we are, the more we're doing what we want to do and aren't forced to do; therefore the happier and more successful we tend to be. Sounds logic and reasonable?

How Motivated Are You?

Five levels of motivation and type are categorized in the following.

Level 1: You have no particular reason for working out.
Motivation Type: Amotivation
No external or internal factors influence your activity, so no activity occurs.

Level 2: You work out because other people like you better when you're in shape.
Motivation Type: External Regulation
The mind responds to outside stimulii, though no internal motivation exists.

Level 3: You work out because you would feel bad about yourself if you didn't.
Motivation Type: introjected Regulation
Internal motivation begin to form, but limited positive outcome occurs.

Level 4: You work out because you believe it's important and beneficial for health and lifestyle.
Motivation Type: Identified Regulation
Motivations become more positive, resulting in prolonged positive behavior.

Level 5: You work out because you simply enjoy it.
Motivation Type: Intrinsic Motivation
Positive activity is performed for extended periods because of pleasure response.

So what's your level of motivation?

The less intrinsic your motivation for exercising is, the more you're working out because you think you should and because you really enjoy it - the less likely you are to stick with it.

If you accept this behavorial model, the next question is how do you transcend to the next level, eventually to Level 5 and stay at it?

Find the Good Reasons to Drive You to Succeed

Anything you do, no matter how simple, has a number of good reasons behind it. Not all the tasks have the good reasons to do them seen at first sight, but if you take just a few moments to analyse them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all - we’ve been doing them for so long that they feel natural.

But if you’re ever stuck with some task you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons. This applied to working out and eating healthy. They may not be obvious, but stay at it until you see some. This will bring your motivation back and will help you finish the task.

Too many people have the quick-fix mentality partly due to inaccurate weight-loss infomercials. They quit exercising when they don't see results in two weeks, 21 days or 30 days.

Health and fitness is not a 12-week program. It's a lifelong commitment.

What's Really Driving You?

Material reward? This is quite often. You will get paid for doing something you normally don’t like doing at all. External rewards and punishments do influence our behavior.

Personal gain or pleasure? You will learn something new or will perhaps improve yourself in a certain way. When we're kids playing baseball or any games because it's fun, not because we can put on muscles or stay healthy. We're driven to do things simply for their own sake.

Sense of accomplishment? At least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.

A step closer to your bigger goal? Even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

Free and Fun 5 Hours to Fabulous Health Telesummit

Are you struggling to stay on track with your health?

Do you want live with more vibrance?

•Do you think you know what to do but not sure if you are doing it right or doing the right thing?

•Do you find it hard to get motivated to do the things you know you need to do?

•Do you struggle with trying to incorporate new health habits into your daily routine?

•How do you know how to get from feeling sick and tired to healthy and joyful?

•Do you wonder what would make the biggest difference in your health?

What’s the picture you paint in your mind, body and spirit?

How do you create a healthy, joyful life and go from stressed to success?

Join us on September 16, 2011 for a full day free live telesummit “5 Hours to Fabulous Health” presented by 10 top health and wellness experts.

This telesummit is designed for people who want expert advice to get and stay healthy. No matter what your issues are – motivation – stress – food – exercise – time – energy or consistency, there is an expert on hand to give you practical ways to take your health to a whole new level. It covers all of the fundamental aspects that enhance wellbeing and prevent and reverse illness.

The panel experts will discuss what and how to get motivated, incorporate nutritious foods into your diet, cook healthy meals with little effort, be fit and fabulous, stress less, harmonize your hormones, and develop the mindset to prioritize. It’s a recipe for Vibrance for Life that you won’t want to miss.

This FREE telesummit runs on September 16, 2011 from 8:30 AM to 3:30 PM and is LIVE!

For more information and to register, visit http://bit.ly/q1E5ZU.

If you can't attend the live telesummit, you should still sign up to get replay and get your copy of recorded CD's, mp3's and transcripts.


"5 Hours to Fabulous Health" "4 Hour Body" "5 Hour Energy Drink"

Essex County NJ In-Home Personal Trainers Help Women Lose Fat, Tone Up, Get in Great Shape

Short in time?

Lack of motivation?

Trouble losing weight?

Sick and tired of fad diets?

Our team of in-home personal trainers in Essex County, NJ are available to come to help you lose weight, reduce body fat, and get in great shape!

Beyond Fitness Solutions, LLC is a leading fitness training company serving Northern New Jerey areas. The owner and master trainer C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a certified personal trainer and fitness expert and the creator of the 6-Step Dream Body Blueprint(TM) Fitness Makeover System.

We provide in-home personal fitness training, private group training and  bootcamp, wellness and lifestyle coaching, and fitness and weight-management seminar. We specialize in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.


Major Towns Served include:
Bloomfield
Caldwell
Cedar Grove
Fairfield
Livingston
Maplewood
Milburn/ Short Hills
Montclair
North Caldwell
Nutley
Roseland
South Orange
Verona
West Caldwell
West Orange

If your town is not listed, please still request your consultation at http://www.beyondfitnesssolutions.com/.

Kinnelon NJ Women Lose Weight, Get in Great Shape with Leading Morris County In-Home Personal Trainer Team

The leading Morris County in-home personal training company Beyond Fitness Solutions, LLC is expanding its fitness training and nutriton coaching business to serve clients in Kinnelon, NJ area.

Based in Denville, the “hub” of Morris County, Beyond Fitness Solutions LLC has been serving clients in nearby towns as far as 30 miles away.

“There are a lot of benefits of having a in-home personal trainer coming to client’s house for training. Motivation and travel time are two of the biggest reasons,” says Carey Yang, owner and master trainer at Beyond Fitness Solutions, LLC.

Most people would not travel for more than 3 to 5 miles from their homes or work places to work out in a gym or fitness center. Sometimes, they just don’t like to go to gym or fitness center near them if they have the choice.

In-home personal trainers usually travel up to 10 miles around their home bases. Some will charge travel fees if it’s outside of their areas. Most trainers will try to stay as close to their home bases as travel time is really unbillable hours that would kill their profit margins.

“My business has been growing and expanding in the last few years that I have to turn away clients because my schedule is booked full or they’re too far away to make it less cost-effective for them and for me to travel,” Yang says. “With affiliated independent trainers on our team, Beyond Fitness Solultions LLC is able to expand its business and territory to serve more clients and help more people.”

Here are a list of towns in Morris County that Beyond Fitness Solutions, LLC and its trainers are able to travel to, for private in-home fitness training and boot camp group classes.

Denville, NJ
Booton, NJ
Mountain Lakes, NJ
Parsippany Troy Hills, NJ
Whippany, NJ
East Hanover, NJ
Montville, NJ
Towaco, NJ
Rockaway, NJ
Randolph, NJ
Morris Township, NJ
Morris Plains, NJ
Morristown, NJ
Madison, NJ
Succasunna, NJ
Kinnelon, NJ

“We will be adding more service areas as we’re recruiting more qualified in-home personal trainers to join our team.” Yang says.

Please visit http://www.beyondfitnesssolutions.com/ enter contact information for initial complimentary fitness consultation. One of our trainers will contact you for a house visit, review your history, introduce our programs and services, and come up with a plan that fits your needs and budget.

Train with The Best!

Denville Personal Trainer Carey Yang Interviewed in YOUR HEALTH magzine on New Year's Resolution and Fitness Goals

Morris County personal trainer and fitness expert Carey Yang was recently interviewed in YOUR HEALTH monthly magazine on New Year’s resolution and fitness motivation.

Yang was interviewed and asked by the editor on behalf of the magazine readers:

“It’s hard to focus on my fitness goals for the new year, how do you motivate yourself?”

Yang offered his advice, “It’s important to not only focus on the pounds lost, but you will benefit emotionally.”

 
 
“Your Health Monthly”, is designed to provide readers with the latest tips, techniques and procedures to promote happier and healthier living. The readers are loyal and have made the commitment to this lifestyle.


Delivered to 20,000 households with income levels of at least $150,000. Your Health Magazine is also delivered to healthcare professionals, health clubs, drug stores, primary care clinics, public libraries, restaurants, spas, and much more.

How to Have Sustainable Self Motivation

I recently conducted a Fitness Seminar titled "New Year, New Body, New YOU! 7 Steps to Jump-Start New Year's Resolutions."

"Lose weight" and "get fit" are two of the top 10 New Year's resolutions. Unfortunately, these are two of the resolutions that most people cannot stick to.

In the beginning of the seminar, I asked the audience their #1 challenge that stopped them from achieving their goals in fitness and weight loss.

Lack of motivation is near the top of that challenge list. It's also one of reasons why my clients hire me as a personal trainer to inject a dose of motivation into them and hold them accountable to their goals.

People know "what" to do in general to stay healthy and lose weight. It's the "how" part that makes all the difference.

You can say and resolve whatever you want to do. Having a action plan and actually doing it is the key to success to anything in this world. Talk is cheap. Actions speak louder.

Here are 3 quick tips that may keep you motivated.

1. Begin with the end. Start your weight loss journey with the end results in mind. It's not only about the number of pounds you want to lose, but the shape of your body you want, how would you feel. What are emotions associated with that feelings when you finally get it. This is the first part of my Dream Body Blueprint(TM) body transformation system. An easy way to keep your dream body picture anywhere, particularly in kitchen and workout area, to remind you and keep you on track.
2. Bring out the why. It's the burning desire, emotions about your resolutions that keep you going. It's easy to sidetracked with so many things to juggle. You've got to set your priority straight. So ask youself, "Why" do I want to lose weight? Dig in deep for the real reason for what you want to achieve. Then your goal is more meaningful, has some value and sense of achievement and satisfaction when you finally accomplish. It provides the real source of power and motivation when you hit the inevitable roadblocks.
3. Write them down. I know. I know. I know. Knowing is one thing. To do is another. Words are powerful. A picture is worth thousand words. That's why it's important to write whatever your goal and plan it. Also write down your daily tasks. What do you plan to do today so that you're a step closer to your goal? Look at your dream body picture. Start your day in the right mindset and action.

Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!

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Is Motivation Overrated?

If the world of weight loss, health and fitness, we keep talking about motivation or lack of motivation.

In my private training or boot camp classes, many clients and members initially came to me or the group with the hope of getting motivated.

I realize that most people know they need to exercise, eat healthy, etc, etc, etc. You set the goals in New Year vowing to exercise more and eat better. Then one by one, people start to slack off. Only half people are still on some type of program and routine by June.

So the question is why you can't motivate yourself to do what you want to do? Why some people can stick to it and some fall off the wagon so soon?

Is your mindset to blame?

How an you harness your brain power to become an unstoppble self-motivator?

There are two motivators that we do what we do or don't do.

1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)

You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished? Take note as to which motivator works for you - fear of failure, or promise of reward.

Set Your Goal

The first step toward unstoppable motivation is to determine your goal. You know for example, that you're unhappy with your body, but what exactly do you want to change? Why is it important to you?

Perhaps you can relate to one of the following goals.

• You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
• You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
• You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.

Train Your Mind for Weight Loss

With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both.

Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods. Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't. Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.

Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works).

• Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
• Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.

Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.

Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.

Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.

Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise.

• Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
• Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.

Why It Works

If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals. The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids. These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.

Now that you are ready to accomplish your goals, the next step requires action.That's where we come in. You see, our clients have taken the step foward to keeping themselves accountable to their goals with our help. The only difference between you and our hundreds of success stories is that they took action. They made the call that changed their lives and helped them to feel successful. Make the call to us today and feel successful.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Is Goal Setting Overated?

In the world of weight loss, everyone is setting goals with ambition. Only half stayed on their diet and exercise program after 3 months. The longer term statistics is very saddening.

Many people make their New Year's Resolutions but fail to stick to the goals in a few months.

So why's that? Is goal setting overated? Why isn't it working for you?

What's the #1 key to fitness and weight loss success?

Is it dieting?

Is it weight lifting?

Is it interval training?

Is it low carb, low fat?

Or is it lifestyle?

These are all good and important elements. None of them is the difference that makes the difference if you miss this #1 key.

It's MOTIVATION!

It's MENTAL TRAINING!

Even if I give the best physical training routine or nutrition program, what good is it if you cannot follow them?

Why do some people have the motivation to stick to their training and nutrition program, while some others fall off the wagon in a few weeks?

What makes the difference?

Tom Venuto, the author of the best-selling e-book Burn The Fat, Feed The Muscle and the #1 Amazon.com best-seller The Body Fat Solutions, has launched a special project called Operation Motivation to help people resolve their goal setting issues and achieve the body they've always wanted.

OPERATION MOTIVATION is a set of short lessons in e-book and special report format, that explains all the psychological skills (the stuff that goes on in your head), that you need to learn in order to make permanent changes to your behavior and your lifestyle.

The new 50-plus-page e-book is titled The Science of Goal Achievement: 10 Secrets of Subconscious Mind Power and 7 Secrets of Scientific Goal Setting.

In this special e-book, you'll learn:

* MOTIVATIONAL PROPULSION SYSTEMS: How to program your mind to automatically and habitually exercise your body

* THE NEW VISUALIZATION BREAKTHROUGH: Take advantage of the mind- body connection with the techniques sports psychologists havebeen teaching for decades, along with 1 new twist.

* SUCCESS SEMANTICS: The psychological explanation for how words can enhance or destroy your health and how to turn failure talkinto success talk

* THE GOAL ACHIEVER'S SECRET WEAPON: How a cheap, portable little "tool" can install positive success programming into your mind

* END EMOTIONAL EATING: Eating to cope with stress, depression or other feelings, or eating for the wrong reasons can totally undermine the best nutrition plan. Learn the 5-step formula tostop it once and for all

* SELF IMAGE SECRETS: How the hidden image you hold of yourself in your mind is the prime reason for diet sabotage (and the same reason that 90% of lottery winners blow their winnings

This e-book and many follow-on lessons are only available to Tom' inner circle community and Burn the Fat client.

Now until Friday July 17 midnight, you'll have a chance to get this e-book for free if you purchase a copy of Tom's best-selling e-book Burn the Fat, Feed the Muscle.

Burn The Fat, Feed The Muscle is the "bible of fat loss" for tensof thousands of men and women in over 143 countries worldwide andif you don't have the book yet, then this is a better opportunity than ever because you now get the MOTIVATION package bonuses along with the original Burn The Fat program.

3 Motivation Boosters

The truth about weight loss is that anyone can lose weight. The truth behind the truth is that how long one can sustain the weight loss and keep it off.

The real-person testimonials in product and program advertisements are indeed powerful and inspiring. However, most show only the before and after pictures. They rarely show what happens to the subject or model after 3 or 5 years. In addition, read the fine prints at the bottom. It typically reads,"xxxx's results are not typical." What a bummer!

This is the time frame for long-term adherence of a successul weight management program including healthy lifestyle change, regular strength training and cardio exercise, and proper nutrition plan.

Many people are so fired up after New Year that could actually serve them no good. They start strong and begin to wane after a few weeks. It is how strong you finish it that matters.

Here are 3 motivation boosters that will help you put things in perspective when you're stuck.

1. Be realistic. Dreaming about the body of your dreams is exciting. Dreaming without a realistic plan is fantasy. Compare only to yourself, not the celebrities or models.

2. Shift your focus. Women, in particularly, are constantly on the diet. It's the most guarded open secret in the company cafeteria. Foods and dieting cracks are the gossips of the queen. Divert your attention in foods for losing weight to the good cause of staying healthy for youself and for your family.

3. Treat yourself. Allow your favorite treats in small portion so that you don't feel deprived. Otherwise, you may binge whenever you get a chance.


>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

The #1 Secret to a Healthy and Fit Body

10. Join a gym
9. Go on the most popular diet
8. Get a personal trainer
9. Find your family and social support
8. Run on the treadmill 5 to 7 times a week
7. Lift weights 3 to 5 time a week
6. Stop smoking
5. Eat breakfast every morning
4. Drink plenty of water
3. Eat a lot of fresh fruits and vegetables
2. Buy the best training program and workout routines
1. ??????????????

What's the #1 secret to a healthy and fit body??

All the above are important and great strategies. But if you miss one vital ingredient, you wouldn't achieve your goals to a healthy and fit body and more important, a high-performance, active and healthy lifestyle. That's, Discipline.

Lack of which, you're doing the quick-fix, short-term shot-gun approach that wouldn't last long. Many people have no motivation to exercise or never exercise to begin with. Lack of time is another issue, which I don't think it is. Doing the wrong exercise (or worse, in the wrong way) is a bummer that could get you injured and set you backward. Others are waiting for something, sometime or someone to start. Excuse? Excuse! Excuse.

Why are people thinking that they can do a few good things sporadically in a few weeks and expect miracles? Just like anything else that you want to learn, do well, excel and see results, you'll practice over and over until you're really good at; any school subjects, sports, musical instruments, etc. You may even need some talents in these areas.

To get a healthy and fit body, all you need is a healthy and positive mindset, have a plan of attack, implement a step-by-step strategy and follow through. Ask for professional help when needed. There is no ONE secret. The secret is that there is NO secret.

It all comes down your commitment to your health and fitness. You have to hold yourself accountable for your own in the long run. Ultimately, it's your body anyway. You're in charge. If you to have to ask around, consult others or wait for the stars to line up, it's not gonna happen.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

One More Rep and Squeeeeez!

If you've been training with me and hear me outloud "One more rep and squeeeeze, squeeze harder," that's that extra rep (or forced rep) makes all the difference. That's the extra rep doing the magic that could transform your body. I'm here to spot you. Don't quit on me!

The best results always occur one step past where most people just give up. The secret (or no secret, really) to successful weight training and body transformation is discipline.

What's discipline?

Discipline is that you still go ahead to do it according to your training plan even though you don't "feel" like doing it. Nothing would ever happen if you think or wait until everything is right. --- wait 'til you got time; wait 'til you get off from work early; wait 'til ... etc. etc. etc.

Be a doer, not a thinker or talker.

When I do my workout, there is no so called easy day. I treat every workout seriously, long or short. I keep the intensity up high. Or you might as well rest, recover so that you can come back to train at your best level of intensity and focus.

Granted, there are times I "feel" like not working out. But I know once I focus on my long term goal in mind, I start to feel the pump and surging inside me; or pschy myself up.

There are times that I feel soooo sore that I would just stop at 10 reps when I should do 12 reps. I would focus on one rep at a time and squeeze the muscles I'm working on hard and harder. There are times that I went to 15 reps. That's focus. That's discipline.

If you're doing what everyone else is doing, that's average or mediocre at most. Magic doesn't happen when you're just average. Magic happens when you go for that extra rep or two for youself. Most (average) people stop short of that extra rep where it could do the wonder.

In fact, when you're weight training, whatever you do in the first 2 or 3 sets for whatever number of reps is really preparing you for those last 2 to 3 reps. You get most of your results from these last few reps that fatigue or almost fail your muscles.

Far too many beginners (or returning beginners) quit on themselves when they're just about ready the tast the magic. The first bottleneck is typically month 3. This is the time when they finally get into some kind of training routine and start to see some results. It's a true test in their discipline.

You don't have to be 50% or 100% better then everyone else when you're working out. Just do 5% better. Persist past your desire to stop exercising.

Do a little bit more today. Do one more rep. Work out 15 minutes longer. Drink one more glass of plain, fresh water. Eat one more large bowl of salad (without a lot of dressing). And encourage one more person to exercise with you.

Success belongs to those who take the extra mile (or do the extra rep).

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Strategies to Excuse-Proof Your Workout

No More Excuses. Period.

If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals!

One study from the University of Scranton in Pennsylvania showed that a quarter of people who resolve to lose weight and change their eating habits on January 1 will go back to their old ways within a week. The following shows how many of these resolutions are maintained as time goes on:

- Past the first week: 75%
- Past 2 weeks: 71%
- After one month: 64%
- After 6 months: 46%

You've probably experienced some challenges on your journey to your goal. How have your dealt with them? Perhaps it's time to recheck your motivation and inspiration.

If you're one of those who's already hung up your sneakers, let me get you back on track.

Here's a list of common excuses NOT to exercise and the combat strategies to overcome them:

I don't have time to work out!

This is the #1 excuse to never starting or quitting an exercise program. When life gets tough, exercise is usually the first thing to go which should be the last. Exercise is one of the best ways of boosting your mental sanity when you want to get the tough going. Research demonstrates that exercisers are more productive; i.e., exercise saves time rather than consumes it.

Exercise also doesn't have to be a huge time commitment. According to the updated Physical Activity Guidelines from ACSM and AHA, exercise done in as short as 10 minutes for 3 times a day can count towards the daily activity recommendation and still reap health and fitness benefits.

I have offered many efficient circuit training routines that combine strength training and cardio circuit exercise into a total-body balanced workout. In addition, I provide a wide variety of effective weight training routines. All these training programs are designed to help busy people to get their workout done in 45 minutes. Superset workout is one of the most effective weight training systems.

You can also exercise first thing in the morning so that it's scratched off from your "To Do" List. Morning exercisers tend to stick to their routines better than people who exercise later in the day.

I have no energy!

"I'm too tired to work out!" is another perpetual excuse. Long time exercisers know from their experience that exercise actually refuels and revitalizes leaving you with more energy.

If you feel too tired to run, you can go for a walk. Walking in fast pace and moderate intensity can be a good exercise for your brain and heart health. Once you start to get going, you'll feel great and may want to run again because more blood and oxygen are pumped to your brain and muscles. When you get into the grooves, try the high intensity interval training H.I.I.T. cardio to rev up your metabolism, melt away unwanted body fat and reveal your six pack abs.

I'm too old to exercise!

You're never too old to exercise! You simply cannot afford NOT to exercise.

A 30-year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual would have lost one half of their muscle mass. If you incorporate exercise, particularly weight-bearing activities, this rate decreases dramatically. The positive benefits of exercise have been displayed in 90-year-old subjects.

So it's never too late to get started! You can still stay fit even if you're over 40! Mary Stroebe is 89 years old and has been placed first in her age group for the fifth year in a row in the Life Time Fitness Triathlon. The majority of 89 year olds are either debilitated or barely capable of moving, not to mention to do a triathlon that includes swimming, cycling and running. She is an inspiration to everyone who knows her story. She's strong and still running.

If you're still in doubt, check out Kelly and Colleen - national fitness champion mother/daughter duo. They look so lean and ripped. Guess how old they are? Kelly (mother) on the left is 75 and Colleen (daughter) on the right is 46 years old! WOW!! Aren't they amazing. Kelly didn't start weight training until she was 53 years old. So says who that you're too old to exercise. You should feel ashamed to use this lame excuse not to exercise.

I hate exercise!
In the beginning, exercise may feel like a chore. Eventually exercise will become a need for both your physical and mental health. It's important to find activities that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety by cross training to your program to make it more fun. You can also choose many physical activities, sports and workouts by your personality.

Some studies have also shown that people who exercise with friends tend to achieve better results. So find a workout buddy, join a running club or take a group exercise class. Form your own "circle of fitness" with like-minded friends. The support system or mastermind group may make it difficult to skip workouts. Having other people there may make the journey a lot more enjoyable.

An alternative is to find a good cause for running other than for yourself. Train and enter a fund-raising event that help cancer patients and family. A very popular one is Team in Training organzied through the Leukemia & Lymphoma Society.

When you want to stay in shape, be aware of who you're associated with. Research shows that your close friends can be very powerful in a good or bad way, even the long distance ones. Your friends can make you fat !?

There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much too soon. That's the #1 cause of injury. Watch out for signs of overtraining and potential injuries.

I'm too out of shape to exercise!

Some people are self-conscious about themselves. They feel intimated when going to gym to exercise in front of mirror and other muscle buffs. A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals.

Find a facility that is non-intimidating where you feel comfortable to go and work out there. In fact, people tend to focus on themselves in the gym than on others. So just focus on your own workout and don't compare with other people.

If the gym scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a customized in-home training program for you. On-line training and coaching is available as well.

I have a back problem! My knees hurt! I've got arthritis!

The health benefits of exercise often outweigh the risks. Certain orthopedic or medical conditions may make exercise more difficult but you can work around most problems. Consult with a fitness professional who can design a program that addresses your specific concerns.

I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 4 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer!

Instead of measuring your progress by the scale, measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think! If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option!

I always forget something!

Set up your gym bag the night before and do a quick inventory of everything you'll need. Keep an extra pair of socks and shoes and spare workout shirt and short/ pant in the gym bag. Plan ahead and always keep a set of gym outfits in your car.

Going to the gym is such a hassle!

Bypass the waiting line to the cardio machine and workout out at home. You can do your cardio training by running or biking outside. Keep simple training equipment at home such as several pairs of dumbbells, a stability ball, mat, Pilates ring, resistance tubing or bands and jump rope. If your home space and budget allow, you can build a home gym by adding an adjustable weight bench, squat rack, barbell weight set, a treadmill or an elliptical trainer, etc.

Remember, bodyweight strength circuit training can be just as challenging and gruelling if you do them right!

Follow these real-world strategies to help you overcome those daily hurdles that keep you from reaching your exercise goals. Ultimately, your lifestyle change is the secret to lifelong health and weight management.

Learn top 20 ways to stick to your workout. >>

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The Power of Friends

In your journey to the quest of life-long health and fitness, you know that it's important to include exercises (both resistance and cardiovascular training), balanced diet and nutrition.

You also understand that goal-setting, mental toughness and your burning desire are critical in keeping you on track.

But all these are just bells and whistles. You need a solid framework to build upon and around it. This framework is the secret to long-term fat loss success and weight management; that's, your healthy and performance lifestyle.

In addition, it's helpful to include a mastermind group who supports you. The mastermind group is a group of like-minded people who work toward the common goals (e.g., fitness, fat loss, sports, etc.). You'll support each other, hold each other accountable and keep each other focused. It's also helpful to include a coach or trainer to provide guidance and training to you and the group.

Another missing link you cannot ignore is the "environment" around you. Put it this way, you are the product of your five closest friends in health and fitness.

If you want to stay fit and healthy, hang out and keep a good company of fitness-minded friends. It doesn't mean that you break up with your overweight or obese friends. Just beware when you want to keep your body in shape.

Surround yourself with friends and co-workers who are health-conscious and engage in exercises and physical activities. In fact, the power of friends is so far-reaching that you can influence your overweight friends in a positively empowering way.

In a recent groundbreaking Study: Your Friends Can Make You Fat, the researchers concluded that obesity is contagious, spreading through social networks.

Being obese is like having split ends. A lot of people get it, nobody likes it, but once is spreads... it's everywhere!

Christakis and James H. Fowler of the University of California, San Diego, took advantage of detailed records collected between 1971 and 2003 on 12,067 adults who participated in the well-known Framingham Heart Study.

"Friends, more than family or neighbors, are the ones propagating the epidemic. So if your friends put on weight, you're more likely to put on the pounds, too." said the study.

The study found a person's chances of becoming obese went up 57 percent if a friend did, 40 percent if a sibling did and 37 percent if a spouse did. In the closest friendships, the risk almost tripled.

However, the researchers found no effect among (obese) neighbors unless they were friends.

The researchers calculated that when an obese person gained 17 pounds, the corresponding friend put on an extra 5 pounds on the average. What a sympathetic gain!

The worst part is that your overweight friends don't have to live anywhere near you. In today's communication technologies, your friend of hundreds of miles away can just call, email or text you about his or her recent weight gain. A close friend's weight gain can be even more dangerous.

On the positive note, the research showed that heavy and thin people are causing their friends to become more like them.

So on the flip side, thinness is contagious, too.

If you're fit and healthy, you can impact your "heavy" friends to become "thinner" as they may look up to you as a role model. It could be "peer pressure" that your friend want to look more like you --- not just thin but fit and healthy.

And of course, there's always a chance that you can lose your upper hand and succumb to your heavy friends to put on weight.

That's why it's important to choose healthy and favorable "environment" around you --- your friends and circles of friends.

I have offered many tips to keep you empowered and motivated in your health and fitness program.

I hope I can have the positive impact on the obesity epidemic by educating and training people about the importance in lifestyle changes, exercise, healthy and balance diet.

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So Are You Empowered?

The Number One challenge to health and fitness success is consistency and program compliance.

In an earlier article, I have covered the topic as to how to stay motivated in your fitness program.

You can get the world's best trainer and nutritionist to get you started in the lifelong journey of health and fitness. But you need more than just trainer, nutritionist or exercise program for long term success.

The question is not how well you start but how strong you can stay on after a year and ultimately your own long-term health and well-being.

No matter how great a program is, you still have to do it by yourself. Many people drop out of their exercise and diet program as soon as their trainers are gone and nobody is watching them. These are "external" motivations. You have to be able to "internalize" them to become "intrinsic" motivations inside yourself. The intrinsic motivations become part of you until you don't feel and need them. They turn into habits - that you don't need someone or external rewards to "motivate" you. You're automatically programmed to do it subconsciously. It's this high level of self-discipline, commitment and healthy habit that play the most important role in exercise and diet program compliance.

The model for stages of behavioral change is well known and has been applied to exercise and fat loss study.

The stage of behavioral change goes from (1) precontemplation, (2) contemplation, (3) preparation, (4) action, to finally, (4) maintenance. In the table, it summarizes the definition of each stage, some common issues, barriers and concerns that people experience as they move from a sedentary to an active lifestyle.

The progression of healthy behavioral changes is likely not to be linear. You'll bump into some obstacles along the way to set you backward. Remember, be clear in your big goal. It helps put you in the correct long-term perspective.

Ask yourself why exercise is important, why eating healthy is important, why staying physically active is important? What do you want to achieve in your life goals? And why?

By answering these questions, it helps you increase your awareness of the importance of a more active lifestyle and increase your confidence that being more active is possible. You're able to incorporate physical activities into your life that you enjoy doing on a regular basis.

When you're doing something that you enjoy doing without being forced to do, you don't need external motivation. You're doing it for the sheer pleasure of doing. You'll feel empowered because you're in charge. You won't feel bored.

So are you empowered?

Learn top 20 ways to stick to your workout. >>

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You've Got the Power!

In the world of fat loss and fitness program compliance, "keeping yourself motivated" is one of the main challenges that many people are struggling with.

You know the New Year's Resolution or January effect. After the New Year, so many people (and probably the same people) vow, yet again, to lose 20 pounds by changing their lifestyle, exercising regularly, eating healthy and staying in shape. They are super-charged for a few weeks.

By the end of January, the gym traffic is down significantly. Half people quit after six months. These people know that health and fitness are important. But they just cannot stick with an exercise program. They find themselves seemingly justifiable excuses: too tired, no time, business traveling, family and social obligations, long driving to the gym or simply lack of motivation.

Only gym rats, hardcore buffs and those really self-motivated people are still around and all year round. You can tell who they are and you can see the results.

So what separates the successful people from those habitual quitters? What's the driving force behind the successful people? What do they make it throughout the year and after years? Is it really just motivation?

What is motivation?

How do you get motivated and stay motivated?

Why do you want or need to work out?

Do you have the power to change your habit and behavior?

Why don't you have the burning desire to achieve the body you've alway wanted?

What's stopping you from achieving your goal?

Let's take a look at human behavior and self-determination theory (SDT). The SDT goes by that the more self-determined we are, the more we're doing what we want to do and aren't forced to do; therefore the happier and more successful we tend to be. Sounds logic and reasonable?


How Motivated Are You?

Five levels of motivation and type are categorized in the following.

Level 1: You have no particular reason for working out.
Motivation Type: Amotivation
No external or internal factors influence your activity, so no activity occurs.

Level 2: You work out because other people like you better when you're in shape.
Motivation Type: External Regulation
The mind responds to outside stimulii, though no internal motivation exists.

Level 3: You work out because you would feel bad about yourself if you didn't.
Motivation Type: introjected Regulation
Internal motivation begin to form, but limited positive outcome occurs.

Level 4: You work out because you believe it's important and beneficial for health and lifestyle.
Motivation Type: Identified Regulation
Motivations become more positive, resulting in prolonged positive behavior.

Level 5: You work out because you simply enjoy it.
Motivation Type: Intrinsic Motivation
Positive activity is performed for extended periods because of pleasure response.

So what's your level of motivation?

The less intrinsic your motivation for exercising is, the more you're working out because you think you should and because you really enjoy it - the less likely you are to stick with it.

If you accept this behavorial model, the next question is how do you transcend to the next level, eventually to Level 5 and stay at it?


Find the Good Reasons to Drive You to Succeed

Anything you do, no matter how simple, has a number of good reasons behind it. Not all the tasks have the good reasons to do them seen at first sight, but if you take just a few moments to analyse them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all - we’ve been doing them for so long that they feel natural.

But if you’re ever stuck with some task you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons. This applied to working out and eating healthy. They may not be obvious, but stay at it until you see some. This will bring your motivation back and will help you finish the task.

Too many people have the quick-fix mentality partly due to inaccurate weight-loss infomercials. They quit exercising when they don't see results in two weeks, 21 days or 30 days. Health and fitness is not a 12-week program. It's a lifelong commitment.


What's Really Driving You?

Material reward? This is quite often. You will get paid for doing something you normally don’t like doing at all. External rewards and punishments do influence our behavior.

Personal gain or pleasure? You will learn something new or will perhaps improve yourself in a certain way. When we're kids playing baseball or any games because it's fun, not because we can put on muscles or stay healthy. We're driven to do things simply for their own sake.

Sense of accomplishment? At least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.

A step closer to your bigger goal? Even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

Once you find out the good reasons and clarify your goals, follow these 10 steps by Jonny Bowden, PhD, CNS to keep yourself motivated.


10 Ways to Stay Motivated (by Jonny Bowden, PhD, CNS)

1. Take it down a notch. Many beginners, in a combination of enthusiasm and impatience, wind up overtraining -- doing too much, too soon, too frequently. That results in sluggishness, soreness, exhaustion and a general meltdown -- in other words, lack of motivation. Cut back on the intensity and go for a walk instead. That will save you from burnout.

2. Schedule your workouts in advance. Make appointments with yourself (or with a buddy) for a specific time and place. Treat the appointment as you would any promise. If you make time in advance and plan on keeping your word, you're more likely to keep that appointment. It helps when you share the commitment and speak it "out loud," to a workout partner or a cyberbuddy.

3. Whenever possible, schedule morning workouts. You get it out of the way, and you start the day feeling that you've already accomplished something positive for yourself. Plus, a morning workout can have an energizing effect that lasts for hours.

4. Concentrate on finding personal measures of improvement. Are you feeling better? Are you breaking through barriers? Are you learning something about yourself and your ability to keep your word to yourself? Is your endurance improving? Chart these benefits, no matter how small they may seem, and a pattern will soon emerge that can get you through the tough times.

5. Keep a journal. You'll be hearing a lot about this in future columns. It's the one thing nearly every weight-loss expert agrees on, and as you know, we don't agree on too many things. At the very least, a journal can help you see patterns between food, mood and energy levels. Used thoughtfully, it can teach you important things about yourself and your relationship with food, sex, comfort, body image and weight.

6. Understand that the voice in your head that constantly criticizes is only one of many possible voices. You can't shut it up, but you can balance it with one that cheers you on and raves about your good points. Try giving your "cheerleader" a voice and you'll understand. If you don't have a cheerleader, create one.

7. When you feel like doing nothing, do a little. Many programs are abandoned because the hour workout seems like too much and you bag it altogether. On days like this, change your goal to 15, 10 or even 5 minutes. Consistency breeds success. Doing even 10 minutes consistently is ultimately far more important than doing an hour every once in a while.

8. When you're getting stale, change your workout. If you workout at a gym, try using the park. If you normally run, try the rowing machine. Add some weights or change the weight exercises you normally do to spice things up a bit. happy.

9. Make it fun. Many people feel a drop in motivation when their workout becomes yet another obligation. Ask yourself what kind of activity that requires moving around might also be fun. Maybe it's dancing in front of the stereo for a half-hour while listening to your favorite CD. Great. That's your workout for today. Do it and be happy.

10. Get a buddy or, if possible, schedule a session (or three) with a personal trainer. The input of another person can inject a tired routine with new juice, and you may learn some really cool stuff in the process. Never underestimate the power of a new voice.

Yes. You've got the power to change. It's all inside you!

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

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How Can a Personal Trainer Help Weekend Athletes?

I got asked by many people as to how a personal trainer can help them as weekend athletes to achieve their fitness goals. Most real-life working people simply don't have time to go to gym six days a week, two hours each time. But they still want to stay fit and play their sports or games on weekends (tennis, golf, basketball, softball, ice hockey, etc.) and enjoy their lives.

So what is a personal trainer?
A personal trainer is more than just a drill sergeant yelling at people to do more pushups and situps, although it may be the case some time as is popularized by "The Biggest Loser" TV show. A personal trainer is a fitness professional that provides individualized exericise program to fit client goals. According to A Guide to Personal Fitness Training (page xi, 2003 edition, published by Aerobics and Fitness Association of America), "a personal trainer is a skilled teacher, motivator, communicator, and continual student of fitness and positive lifestyle change. Personal trainers serve a valuable purpose in helping people become healthier and happier, and in improving the quality of many lives."

What do personal trainers do?
Personal trainers teach safe, effective, individualized exercises to clients in a one-on-one type setting. They help clients achieve their personal fitness and wellness goals. Many people hire personal trainers to provide motivation and help them stick to their exercise routines. Health screening and understanding of injury prevention techniques are critical.

Some personal trainers have additional areas of expertise or training to provide post-rehab conditioning, sport-specific conditioning, massage therapy or specific dietary advice. They work with professionals in other areas to help their clients achieve their goals. Training plan typically needs to be evaluated again to measure effectiveness after a few weeks.

There are many ways of changing up a program to make sure that you keep making progress toward your goal. The other obvious benefits of hiring peronal trainers are saving time and reducing injuries. A personal trainer helps you figure out what exercises you need to do and how the equipment works rather than wasting time figuring it out on your own. Most people in the gym learn exercises by watching what other people do. But the person they're watching probably learned by watching someone else, and whoever started the chain probably didn't know what they were doing to begin with. Most people in the gym simply don't lift weight properly.

In the following Q&As, I'll answer the most frequently asked questions (FAQs) as to how I can help a client as a personal trainer.

Question #1: I never work with a personal trainer before. What do you exactly do to help a client? How fast can I expect to see the results? For example, I want to lose some weight (fat).

Answer: I have briefly described above as to "What is a personal trainer?" and "What do personal trainers do?" A personal trainer will evaluate your health and medical history, fitness level, needs and goals. The trainer will clarify the goal with the client and lay out a training plan. A client's goal could vary from recovering from an injury or surgery, building muscle, losing weight (fat), enhancing sports performance to simply improving general health.

For example, fat loss is usually on the top of the goal list. I'll assess your risk factors based on your health and medical history. Medical clearance from your physician may be required. Fitness assessment and testing (body composition, muscular strength & endurance, cardiovascular fitness, flexibility) is performed for baseline information and as the benchmark for future progress comparison. I will sit down with you to set a S.M.A.R.T. goal and lay out a step-by-step plan.

In addition to strength training and cardiovascular programming, I'll help you address nutrition needs and adopt healthy lifestyle changes. I'm not a nutrionist or dietician and I don't have the magic pills. But I follow the guidelines set by ACSM, USDA and AHA for recommended nutrient and calorie needs. You don't usually have to spend extra money in the special pre-packaged meal plan or go on any special diet plan. All you need is sensible nutrition knowledge and healthy food choices. If you have medical conditions (e.g., diabetes or thyroid problem), certain nutritional deficiencies or special dietary needs, I will work with your nutrionist and adjust the program to meet your needs.

There are other important elements in a successful fat loss plan that are constantly ignored by many people. Mental training plays a very important part in a successful fat loss plan. Many people quit at the one yard line. They did something for a few weeks after the New Year and expect to lose 20 or 30 pounds. You know what happens to the gym floor traffic a few months after New Year. Where's the New Year's Resolution after February 1st? As a personal trainer, I will work with you, provide motivation and support to keep you stay on track and stick to the exercise plan. People who hire personal trainers typically have higher success rate of exercise program adherence.

No matter how perfect a fat loss program is, you need to execute the plan and follow through. If you diligently follow a well-designed plan, you should be able to begin to see and feel the results in three months. But you shouldn't stop here. Many people know what and how to do to lose weight. But they just cannot do it or fail to follow through after a month, 3 months, 6 months, after a year or longer. People have to realize that health and fitness is a lifetime commitment, not just a 3-month quick-fix program.

Another critical element is on the part of a client about commitment and accountability, which may be more important in determining your success. I cannot be with you and watch you 24/7/365. After weekly personal training, you're ultimately accountable for your commitment, health and actions. My duty is to help you, educate you and motivate you to adopt healthy lifestyle changes. If you want to transform your body, you have to change your mindset and adjust your attitude toward health and fitness.

Question #2: I don't belong to any gym and I don't like to go to gym. I don't have any dumbbells at home, either. How can a personal trainer help me with in-home training?

Answer: Gym is certainly a great place to work out for obvious reasons. But some people don't like to go to gym due to cost, distance, cleaniness, peer pressure, etc. or just bad previous experience. Some people have small children or elderly family members to care for at home. As a personal trainer providing in-home training, I'll supply portable equipment (resistance tubes, dumbbells, Pilates bands & circle, body bars, medicine & physio balls, jump rope, etc.) for you to use. I'll teach you how to lift weight properly and provide you an individualized safe and effective workout program. With as little as $50 to $100 budget, I'll help you purchase fitness equipment for your own use.

Question #3: I have a home gym and have been lifting weight for a few years. How can a personal trainer help me?

Answer: If you ask this question, it means that you're at least an intermediate exerciser but have trouble making progress or have hit a training plateau. Since you train at home, it's most likely that you watch some workout DVDs, read some weight training books or magazines, follow some textbook professional bodybuilders' six-day split workout routine. It's also very likely that you didn't really learn how to perform these exercises properly. Most people (~95%) in the gym don't lift weight properly. Bodybuilders' workout routine isn't for everyone. It's certainly not for you. (Unless you're an aspiring bodybuilder.) I'll survey your home gym equipment, assess your current program and fitness level, set a goal with you and lay out a plan. I'll teach you proper form and correct techniques and provide an individualized training program for you. I may recommend some fitness equipment for you to purchase to complement what you don't have.

Question #4: I don't belong to the gym where you're working but still want to work with you. How can you help me?

Answer: There are several ways that I can help you. First, go back to the in-home training arrangement. With simple equipment, I'll demonstrate proper form and correct techniques for most equipment you can use in any commercial fitness facilities. I'll provide an individualized workout routine for you to do in your gym. Secondly, I can make a arrangement for you to come to my gym (either with a guest pass or monthly membership). Alternatively, I can make a trip to your gym (with a guest pass or as an independent contractor) and show you how/what to perform exercises and use the equipment. This arrangement gets more difficult but can still work sometimes by negotiating with the gym management.

Question #5: I'm still recovering from prior injury or surgery. Shoud I rest or work through it? How can you help me?

Answer: This is a very common concern as most of us still live on some kind of old injury or recover from a new one. It depends on the severity and history of your injury. First, I'll get your medical history and doctor's report for evaluation. It's a MUST if you had a surgery. If your condition is still beyond my scope, I'll refer you to proper healthcare professionals. Otherwise, I may need your doctor's clearance to start post-rehab exercises. Like many patients or clients today, they don't stay in physical therapy for long due to insurance, cost and limitation. They start to look for personal trainers or specialists with post-rehab conditioning experience.

The post-rehab conditioning program will address the root causes of the injury and possibly its related area, or weak area in opposing muscle groups/joints. The goals are typically to regain functional strength, restore full range of motion (flexibility), correct imbalance and improve joint stabilization. Proper modifications to a typical exercise program are necessary to suit your special conditions. Your individualized program will change up and modify as you make progress. I'll teach you proper forms, techniques, biomechanics to prevent from relapse or new injury.

Question #6: I play tennis (or any games/sports you fill in here such as golfing, distance running, skiing, martial arts, etc.). How can you help me condition my body and improve my sports performance?

Answer: I got asked very often - not always - but mostly after people got hurt from playing their sports. This ties together with my answer to the previous question. While helping you recover from an injury, if any, I'll design an individualized conditioning program to address your weak, imbalanced muscles, improve your muscular & core strength, power, endurance, balance, agility, or flexibility. If it's beyond my expertise, I'll refer you to professional sport-specific conditioning specialists.

Question #7: What else can you tell me? What sets you apart from other trainers?

Answer: Well... all certified personal trainers share common body of knowledge in fitness training. Every personal trainer is unique in his/her background and expertise. I encourage you to visit my website www.careyforfitness.com to read my bio, programs & services, principles & philosophies and see if we're a good match.

I have combined unique strengths of both Eastern holistic arts and Western exercise science into my fusion style workout routine for improving muscular strength, core stabilization and flexibility.

Health and fitness is a lifelong commitment. I have my heart-felt passion to help people lead a healthy, active, balanced life. I love to see you transform and succeed in every aspect of your life. Your progress in health and fitness from my services provided to you is my report card. I don't succeed until you make progress and reach your goal.

I continue to work out, stay in good shape and maintain top athletic conditions aganist the effect of aging and gravity. (Don't be surprised to see some out-of-shape trainers who are busy training other people and forget to take care of themselves.) Just like you, I'm also a human being. I don't have any secret formula or magic pills. I have and know my weakness. But I have the disciplines and take actions to do my best and overcome the barriers.

I strive to set myself as a role model and provide inspiration to whoever wants to stay fit and healthy. Even our training sessions end, I'll continue to provide motivation and support and make sure you're on the right track. Lastly, I'd like to recite my motto from my principle of training.

"I cannot do your pushups for you. You must do them yourself."

" You give me 100% and I'll give you 110% and more."

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.