Fitness Gear Gift Ideas

Active friends and family members are easy to shop for this holiday season. Here are a few gift ideas for the fitness fan in your life (with some help from the Seattle Times).

Hula Hoop — Never underestimate the power of play. Hula-hoops tone your thighs, hips, glutes and arms. There are plenty of routines on the Internet, including one from Real Simple, you can use to mix it up and make it fun. Hoops are not that expensive, and you can even take them with you when you travel and work out with the Hoopnotica TravelHoops.

Fitness classes — What do you want to achieve? There's a class that can help you get there: check the nearby community center, city recreation program, gym or nearby college. Nia provides relaxation and liber movements. Tai chi improves flexibility, oils joints and tones muscles. Get some aerobic action and lose weight with help from Zumba or spinning. Tone up with Pilates. For an added bonus, take the class, too: it's more fun with a companion.

Insanity — Stay home and get fit. The fitness company Beachbody offers a number of fitness programs, including Chris' personal favorite, Insanity. She and I have spent plenty of time with Shaun T. and his crew. Our fitness level and strength are demonstrably better after only a few weeks of diligent work with the crew. Other BeachBody programs include PX-90, Hip Hop Abs and Brazil Beach Butt. Choose the one they'll stick with, or let them choose.

Personal training package —Learn better, newer and fresher way to achieve your fitness goals with a professional. Even a few sessions can make a difference, and many gyms and fitness centers offer specials around the holidays. Choose your trainer carefully and be sure to communicate: talk openly, listen and be ready to try something new and different.

Tell us about some gifts you've received that have helped you meet your fitness goals or just made it more fun to work out.

What's A Personal Trainer All About?

Most of the personal training I do takes place at a local college.

Today I was lucky enough to spend some time at the school's annual health and fitness expo. I had a chance to schmooze with students, faculty and staff.

During my 4.5 hours at this expo, I was asked the same question 3 or 4 times:

As a trainer, do you put together a routine first, then spend the rest of the sessions implementing that program?

I was really surprised by the frequency of this question.

Now to be fair, I have no idea how an architect works, so I might ask, "So, do you draw the buildings first, then spend the rest of the time coloring in the walls?"

For anyone who ever wondered, "Is a trainer for me? Should I spend the money on a trainer?"—
here is a rough description of what I actually do. ( I can't speak for all trainers, because our methodologies might be different.)

1. Assessment
I always start with an assessment to determine the client's physical strengths and weaknesses. The assessment includes muscular strength, muscular endurance, blood pressure, resting heart rate, working heart rate, body fat percentage and flexibility.


2. Goals
Once all of the data is in, I review the client's goals, which can include any one or more of the following : weight loss, muscle building, correction of a muscular imbalance, helping to lower blood pressure or cholesterol, toning, improving flexibility or balance.

3. Plan of Attack
Now all this data is in, I can put together a plan of attack based on the client's needs and desires. I then give my clients homework, which consists of general health guidelines and dietary guidelines I want them to follow to assist us on this project. By doing this, that means my time with my client is spent shaping, toning and sculpting as we start to change her/his body.


Clients don't need me to look over their shoulder as they do cardio on the treadmill. Nor do they need me just counting reps for them. Instead of counting reps, I watch every rep to check for proper form and proper breathing. I need to know the exact moment a client loses focus or when the form of the exercise suffers. It's all about safety and isolating the correct muscles.

While doing all of this, I also need to be aware that not every client can perform the same exercise. That means I need to have up my sleeve at all times multiple exercises that can target the muscular response I am looking for, in order to guarantee my client the results that she/he are paying for (and deserve to receive).

Now that you have a better understanding into what a personal trainer actually does for a client, I hope this will help you decide if you want to hire a trainer to assist you in achieving your fitness goals.

Keeping Your Eyes on the Client's Goals

Sometimes trainers get caught up in what we think is best for our clients.

The clients may have poor balance, or we may notice an imbalance in their backs. It is our job to design programs that correct these problems.

However, we should not be arrogant enough to place what we think the client needs above the client's goals.

There are different protocols for exercise programming depending on the trainer's certification, and trainers should not lose sight of that. I don't advocate ignoring our teachings, but instead, trainers should take take that book knowledge and meld that to the client's needs.

Here is an example: the client is sedentary and his only concern is weight loss. The trainers will recognize that the client needs core work and will try to prioritize core work for the first few weeks before moving on to the weight loss portion of the program. In all likelihood, this may not please the client, who will feel slighted and very well could get upset.

One solution would be to implement core based circuit training. Many exercises that center on the stability ball or Bosu ball are multi-muscle group, muti-planer exercises. While doing these exercises, the client's heart rate will, no doubt, be elevated. They will definitely perspire and no doubt will lose weight.

Crunches on a stability ball may not impress to your client that you are getting the job done — but one set of crunches mixed with bicep curls, chest press or a medicine ball toss followed by one set of stability ball squats will get the job done.

Clients also need to be clear and communicate with their trainers. Clearly state your goals, and discuss how the two of you can meet them together. Never assume the trainer can read your mind, or knows what you think your work areas should be. We may be all-knowing, but giving us a clue gets us to your goals quicker.

The same rules apply for those of us who train ourselves. Don't get hung up on the same old, same old. Keep in mind what you need to accomplish. Are you after fitness improvements or are you going for the sexy? Before you even step into the gym, plan ahead and figure out what you need to accomplish. Then ask yourself, "Am I getting the results I want?" This will help keep you on track.

Protein Shakes, Part Two

Fourth in a series.

On our last blog, we talked about the criteria for the use of protein shakes. We discussed protein requirements based on our training.

I need to add one more point to this before we move on: remember, along with the contents of the shake itself, you also are consuming more calories. Depending on serving size and what you mix it with (milk or water), you can take in anywhere from 150 to as much as 300+ calories.

If you are trying to lose weight, my recommendation is to stay away from protein shakes.

Here is my experience with protein shakes as a 48 year old male who is 6 feet tall, weighs 205 pounds and works out almost everyday. I have experimented with shakes on three separate occasions. The shakes I used did have more to offer than just protein, but there is not enough space on this blog to list all ingredients, benefits and side effects.

I was lifting almost every day and doing 30-60 minutes of cardio three or days a week. I was consuming shakes after weightlifting sessions that I knew to be hours before my next main meal. Despite the fact that I continued to watch my calorie intake, I put on weight — and it was not muscle because I got bigger around my middle.

The second time I used shakes, I was taking them before my workouts because I figured the carbs would help fuel my workout and the BCAAs (amino acids) would help to preserve muscle mass while I lifted. Also, ideally, we should consume our biggest meal of the day 30-90 minutes before a workout. My results were the same: I put weight on across my middle.

The last time I used protein shakes, I was only taking them when I felt I just did not get enough calories through the course of my day. Guess what? Same results: weight across my middle.

This does not mean I definitely don't recommend using protein shakes. However, I do recommend taking a careful look at the label. Before purchasing or consuming any supplements — and protein shakes are supplements — go online and research the supplement in which you are interested. Look up all ingredients on the shake label, weigh the benefits versus the side effects (if any), then decide if that protein shake is right for you.

Here is my final thought: if your metabolism is naturally fast and calories are not a concern, you may want to try a shake in order to put on some extra muscle.

If that does not work for you, remember: there are other excellent sources for protein "supplements." Back in the day before shakes, weightlifters ate cottage cheese to fulfill their protein requirements.

Next Creatine

Exercise Really is a Cure-All!

Alright, it's a bit of an exaggeration. But not by much.

According to Marilyn Moffat, a professor of physical therapy at New York University, exercise goes a long way toward healing what ails you ("You Name It, Exercise Helps It," New York Times, 4/29/2008).

If you suffer from an ailment such as diabetes, arthritis, high blood pressure, dementia, depression, cancer or erectile disfunction, exercise can help.

Congestive heart failure? Multiple sclerosis? Diverticulitis? Yep, you, too.

It's not a panacea, and you do not leap off the operating table to land at the marathon starting line. Moffatt is much more restrained than I would be. Moderate exercise, as much as one feels comfortable doing, is the key.

A lot of times, would-be athletes are self-conscious about their body shapes — which might make them less inclined to go to the gym, the pool or wherever else exercise might include stretchy pants.

Others may not think themselves athletes, or have not felt strong enough to consider themselves capable of athletic activities. The thing is, they are. Everyone can be an athlete. Remember, you don't have to run a marathon to be a "runner."

There are lots of reasons to not exercise — such as when the physician recommends against it, or when you truly do not feel capable. After my shoulder surgery, Dr. Thal told me I could start running as soon as I felt like it. I took off two weeks, which I would have fought against had the good doctor said that very thing. And it was heck starting again, but I didn't give myself a choice. Not running, for me, was worse than re-starting.

Exercise is not easy, especially when athletes are starting a new regimen. However, even a beginning athlete knows the difference between sore muscles and their illness. They also know the difference between "not feeling like it" and being unwell.

Always consult with a physician before starting an exercise regimen — but start one. Do it for the endorphins, do it for the muscle tone, do it for the confidence it will give you. But do it. Your body will thank you.

- Chris