There are so many benefits of online personal training, especially compared to working out on your own or with a personal trainer in real life. Continue reading 9 Benefits of Online Personal Training
Steady state cardio refers to any cardiovascular exercise where you maintain a steady pace or output for a specified amount of time. For instance, steady walking, jogging, swimming, cycling, or using an elliptical at a sustained rate all count. Continue reading 6 Underrated Benefits of Steady State Cardio
Without true rest days, your performance and health can suffer. Days off from exercise help your body repair so you can come back stronger. Continue reading Why You Need Rest Days as Part of your Fitness Routine
In his article, we will discuss how to set up your nutrition to build muscle. Continue reading nutrition to build muscle: how to eat for muscle gains
Kaizen is a Japanese term that describes slow, small, methodical changes to yield small, continued improvements in any endeavor over the long-term. In this article, we will discuss how you can apply the theory of Kaizen to your fitness pursuits. Continue reading Apply the Kaizen Philosophy to your Fitness Goals
Full body workouts can work well for strength, power and muscle building. Continue reading Try Full Body Workouts for Better Results
Can you build muscle with light weights? Many people believe that you have to lift heavy weights to build muscle. However, you can also build muscle with light weights. Continue reading Can You Build Muscle with Light Weights?
In this guide, we will discuss seven exercises for lower back pain. Continue reading Exercises for Lower Back Pain
In this article, we discuss progress pics. Continue reading Why You Should Take Progress Pics
Today I want to share Demetrias’ client success story.
Demetrias is a traveling nurse from Atlanta, Georgia. New to the Chambersburg area and looking to make some changes to her health and fitness routine, Demetrias contacted me in late October of 2016 hoping to get started. She wanted to start with some personal training and nutrition coaching.
She started working with me 2-3 times per week on both her training and nutrition.
Initially, we started with weight training and a small amount of steady state cardiovascular training.
By December, Demetrias had lost weight and had improved her strength and cardiovascular conditioning. In fact, her resting heart rate had dropped from nearly 80 to around 60-65 Beats per minute.
Demetrias also improved her strength during this time. For instance, she progressed from air squats to full barbell squats with 85-100 lb. She started with push ups from a huge incline and by December was able to take her push ups to the floor.
Later on Demetrias informed me that she would be running an obstacle course race in early summer, 2017, so we amended her program to include more intense training and some non-traditional exercises to prepare her for the unique challenges that lie ahead in her race.
Changes to her nutrition program were gradual; we avoided extremes. We ensured she took in the appropriate amount of calories for her goals, ample fruits and vegetables, and traded in some highly saturated fats for more unsaturated plant-based fats.
Of course, Demetrias could choose to work in her favorite foods and treat items on a regular basis so long as she hit her nutritional baselines.
Over several months, Demetrias lost nearly 20 lb and completely reshaped her body. The beauty of our approach is that she can continue to make great progress without extreme approaches, twice daily workouts, or starvation diets.
You can read more about Demetrias’ results with online nutrition and in-person training here .
She has done simply outstanding!
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