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Personal Trainer Fitness Secrets Biweekly Newsletter by Scott White Personal Power Training info@personalpowertraining.net               480-628-1607 Personal Trainer Home   |    Fitness Articles  |  Training Blog  |  Fitness Forum Fitness Article of the Week The Importance of Having a Personal Training Contract Our court systems are clogged with lawsuits, causing the wheels of justice for real crimes to turn that much more slowly. Many of these lawsuits are the result of verbal agreements gone sour, with no documentation available to help allay any misunderstandings before they escalate into one or both parties taking legal action.   Having a contract with your personal trainer is important, regardless of how well you know him or her, and despite your belief that there will never be cause for misunderstandings between them and you. Even long-lasting friendships have been fractured or broken by misunderstandings that could not be resolved between two or more parties. Protect yourself as a personal training client by always having a personal training contract between you and your trainer.   A personal training contract is not limited to just safeguarding you against possible future legal action. A personal training contract also clearly defines the personal training services your trainer is promising to deliver. This includes the number of personal training sessions in your agreement, the pricing of these personal training sessions, the projected fitness outcome of these sessions, and any recourse you may have, such as partial refunds or additional sessions, if you are dissatisfied with the personal training services you receive.   The importance of having a personal training contract cannot be overstated, in terms of preserving the excellent level of customer relations and service you will receive from your personal trainer. It will largely eliminate the possibility for the types of misunderstandings that can ruin such a great working relationship. With a personal training contract, your trainer defines the exact nature of the results you can expect from him or her, as you entrust them with overseeing your fitness regimen. You will have the added security of knowing you will not be surprised by sudden price changes to services you have already agreed to, or the sudden disappearance of the trainer or the personal training service.   You will likely have a much more successful and fruitful personal training experience if you sign a contract with your trainer. A personal trainer who offers you a contract demonstrates professionalism; care and concern for you, the client; and a desire for both your and their best interests. You may want to think twice before signing on with any trainer who is unable or unwilling to create a personal training contract for you. Post a comment in our blog, here. Featured Exercise Forearm Exercises The emphasis of most weight training workouts is always on the arms and the abs. Athletes may also place some emphasis on the legs and quads, while baseball or soccer players may place specific emphasis on exercises for the shoulder joints. Forearms are often a forgotten part of the body, although their development is important in court games like badminton and tennis, as well as for achieving the perfect body. By following an exercise routine with proper forearm exercises, that you can develop your forearm muscles. Although we usually use our forearms throughout the day in our everyday work, we must implement the proper forearm exercises in order to achieve peak sports performance or get the ideal physique.   Muscles in the Forearm   The supinator muscle in the forearm helps in the rotation of the arm, while the pronator teres and pronator quadratus muscles permit the medial rotation of the arms. These muscles can be developed through forearm exercises that involve the grasping and manipulation of objects.   For example, every time you grasp barbells or dumbbells, that is a form of forearm exercise. Proper forearm exercises like wrist curls can help you avoid injuries like carpal tunnel syndrome. Moreover, forearm exercises help increase forearm strength, which provides increased effectiveness in your bodybuilding training.   Wrist Curls   Forearm exercises allow your wrists to bear the stress associated with overhead lifts. Moreover, forearm exercises help to develop shapely forearms for you to be proud of! The wrist curl is a great forearm exercise. This involves placing your forearms on a bench while extending your hands off the edges of the bench. This posture permits free movement of the wrist. If necessary, you can kneel on the floor perpendicular to the bench while doing the lift.   Some people make the mistake of sitting on the bench while placing their forearms on their knees. This is not a good posture. The main problem with this posture is that it usually creates an unstable position for lifting weights. Muscle tearing or minor accidents can occur through this improper position. Once in the supinated position, where the palms face upward, the barbell should be lowered and raised with lots of motion. This exercise should be done for 12 to 15 repetitions for the proper effects on the forearm muscles. However, do not use too heavy a barbell, as lifting it may also lead to wrist injury or mobility problems. Make sure your elbows are placed firmly on the bench throughout the lift, as this isolates forearm muscles from other muscles.   Reverse Wrist Curls   Another forearm exercise is the reverse wrist curl, where you have to kneel perpendicular to the bench while placing your forearms on the beach. While extending your hands beyond the bench, keep your palms facedown. Then lifted the bar as high as possible, and squeeze. Lower the weights to the starting position with a semi-relaxed grip so that the wrist tendons limit the range of motion.   With these forearm exercises, you can grow strong, well-developed forearms to improve your overall physique. Developed forearms will give you a more perfect body and physique that will definitely make you the eye of envy of people around you. So don't forget your forearm exercises the next time you visit the gym. Create an exercise routine which regularly includes them.   Ask Scott White | Personal Trainer Question Is it better to work out the entire body for 3 to 4 days, or work out each muscle group for the whole week? Scott Responds The answer to this depends on your goals and what you want to achieve. Some programs are more efficient for fat loss; other workouts are better for muscle gain; and so forth. It all depends on your goal. Nevertheless, it's always good to change up your work out every 4 to 8 weeks, so the body doesn't adapt too thoroughly and can keep making progress. Quality nutrition is more important than anything, so if you're going to eat McDonalds and take vitamins, you're not going to go too far. On the other hand, if you eat higher quality food and take vitamins regularly, you will improve by leaps and bounds. Eating organic food is the ideal. Protein shakes can also be good for an additional protein source, although this is in no way better than consuming actual high-quality proteins such as meat, chicken, turkey, fish, and so on. Remember, it's all about quality nutrients. If you buy cheap protein powders and put low-quality junk in your body, that's what it will operate on and look like. Just remember that the fuel and nutrients you put into your body are  ultimately what make you. Got a Question? Got a question? Send it to us at Ask the Trainer. We personally answer as many questions as we can. Your question may be used anonymously in the newsletter unless you ask us not to. Issue 15 January 15, 2007   OK, it's midmonth. How are those resolutions going? What? You haven't been to the gym yet? Well, get off your butt and get there! Get an accountability partner - and visualize yourself at your ideal weight. Whatever it takes to get and stay motivated.   To your health and fitness! CLICK TO BUY!     The Work Out CD Learn the basics! This CD offers the fundamentals of exercise and nutrition so you can tailor your fitness program to your needs. To learn more, click here. Fitness Boot camp! Starting February 5, 2007 Fitness Boot Camp is the premiere fitness training and healthy-living boot camp program in Scottsdale! 3 times a week - M/W/F - 5 a.m. Enroll now! Only 20 spots left, not accepting anyone after January 25th To learn more, click here.   Click Here To Buy! Are you ready to create your own fitness program so that you can lose inches, build muscle, shed fat super fast, and feel absolutely amazing? To Learn More: Fitness Training program Fitness model? Want publicity? Click here if you want to be listed as a fitness model on the Personal Power Training site.   Click Here to Buy!   Have you been looking for the secrets that will help you break into the fitness modeling business? Learn how with Scott White's How to Become a Fitness Model eBook.   Top Selling Health Products OXY-Powder Cleanse Super Detox program Liquid vitamin Kettlebells Infrared Sauna's Personal Trainer Success Secrets Quote “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” ~ John F. Kennedy ~ Definition of Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition. Success Stories! Share your fitness success stories with us and receive a free copy of Scott White's Personal Power Training Daily Log Pages. Send your success story by clicking here.   You are receiving this newsletter by request. To subscribe, click here. To unsubscribe, click here.