Personal Trainer Fitness Secrets Biweekly Newsletter by Scott White Personal Power Training swhite@personalpowertraining.net               480-628-1607 Personal Trainer Home   |    Fitness Articles  |  Training Blog  |  Fitness Forum Fitness Article of the Week The Benefits of Working With an Online Trainer Many people want to get in shape, lose weight, and increase bone mass. The health benefits of having a fit body are so numerous that it is a wonder why so many people refuse to take the plunge and begin a workout program of their own Some benefits of developing a workout regimen include decreased risk of heart disease, weight loss, and increased energy. I'd Begin a Training Program, But... People fail to develop their own workout programs for lots of reasons, the most common being that the average Joe simply does not know how to develop a program he can stick with. Many people invest in home workout equipment and then simply dont know what to do with it once they've got it. So rather than using them, you wind up dumping those weights and abs machines in a dark corner of your basement where they just collect dust. You could join your neighborhood gym and invest in a few personal training sessions where you have a personal trainer develop a fitness program just for you. These sessions can be very costly, however, and some people can become intimidated by joining a gym and being around a lot of fit, muscular people. Instead, they convince themselves that once they have lost a few pounds, they will be worthy to begin working out in a real gym. Thanks to the Internet, though, you are able to get all the benefits of having a personal trainer develop a training program around your fitness goals at a fraction of the cost of hiring an actual trainer in your hometown. Your online trainer will suggest exercises and routines you can perform in the comfort of your own home. Hiring an online personal trainer gives you the chance to realistically meet your fitness goals without having to feel embarrassed or uncomfortable. What Can You Expect From an Online Personal Trainer? Online personal training programs range in price from $10 to $50 per month, depending on the features of the specific program. Most online personal training programs will consult with you via e-mail regarding your current fitness level and goals. They will then develop a customized strength program, customized cardiovascular program, and a customized stretching program for you. You will then consult with your online trainer each week via e-mail regarding your progress. Your trainer will then make adjustments to your program, as needed. Many online personal training programs also offer diet planning to help you reach your weight loss goals even faster. Some go so far as to plan out a weeks worth of meals and snacks. You also should receive workout reminders at your predetermined time, and a training log, so you are sure to never forget about a workout again. If youre feeling down, your personal trainer will also give you motivational support and help you through any plateaus you may experience. You may also be provided with a calorie calculator to allow you to count the number of calories consumed each day, versus the number of calories burned. An online personal trainer works well for someone who is self-motivated to achieve their fitness goals, but simply feels uncomfortable at the gym, or who has time restrictions. For someone who procrastinates and needs to have an actual person with them to ensure that they don't cheat at their exercises, an online personal trainer relationship may not be the best choice. If you are unsure about whether an online personal training program is right for you, most sites offer a trial membership that gives you a week or so to test drive the program. The worst thing that could happen is that you realize online personal training isnt for you, which forces you to finally start going to the gym. Either way you will get fit. Anyone who is self-motivated to get fit, though, will usually excel by hiring an online personal trainer. Post a comment in our blog, here. Featured Exercise Lower Back Exercises The lower back is an often-neglected part of the body Most fitness routines make little mention of lower back muscles, though it is very important to include them in your exercise regimen. Your lower back muscles help support your other muscles while you exercise, and thus need to be developed.   Many people suffer from lower back pain because they use their lower back muscles improperly when lifting heavy objects; bend in the wrong manner; have joint problems; and of course, are simply getting older. Though painkillers and rubs may offer temporary relief, it is always better to implement a lower back exercise routine into your daily exercise program. This is sure to provide much more relief than any painkiller or balm can offer.   With lower back exercises, the lower back muscles not only become stronger, but also tend to become more flexible. Once you have strengthened your lower back muscles, most lower back pain naturally diminishes.   It is very important that you know the proper way to do lower back exercises in order to maintain your overall health. It is always better to perform lower back exercises at the end of the training routine, as the lower back muscles are the muscles that have to help during other exercises.   One lower back exercise requires you to lie on your back, with your legs extended and arms placed overhead. Starting with your left leg, lift it, and the opposite (right) arm, hold for one count, and pause. Then switch. A single count includes the lifting of the arm and leg simultaneously. While doing this lower back exercise, the head must be lifted off of the floor a few inches, while maintaining drawn shoulders and engaged abdominals. Do five to 10 repetitions on each side to feel the effects of the exercise.   The lower back extension, a version of a sit-up, is a great lower back exercise where you lie on your chest with your arms extended in front of you. The body is then stretched like a straight line from the hips, extending the arms as far forward and the legs as far backward as possible; then return to the original position. This lower back exercise should be done for eight to 20 repetitions while moving slowly and with the abdominals engaged.   Another lower back exercise is the cat stretch, where you start on all fours while having a flat back. The spine is then flexed like a cat does, with your chin and tail tucked. Hold this position for one count and return to a position where the back is flat. This is repeated at least five times.   Lying on the back and pulling knees to the chest is another lower back exercise that proves to be very effective. This position of knees-to-chest should be held for 30 seconds, for two to three repetitions.   As with all exercises, do not begin this routine before speaking to your doctor or chiropractor, particularly if you already are experiencing back pain. It is important that you receive clearance from your physician before trying any lower back exercise, because lower back exercises will work only if you have a healthy back. Ask Scott White | Personal Trainer Question I'm 36 years of age and have been on a diet and exercise plan, but I'm having difficulty losing weight and can't understand why. Last year I was thinner than I am now. Do you think if I use a whey protein shake it will help me..because I was informed by the guy at the health food store that in order to see a difference in your body, you need to take a protein supplement. Scott Responds The decision about whether or not to use a protein powder is just one of many factors involved in the weight-loss process - and it should be viewed in that light, as simply one of many pieces to the puzzle. In actuality, a sound exercise plan combined with a diet of whole, real foods is far more important than whether or not to consume protein powder. For millions of years, people have been thin without including a protein powder in their diets.  A protein powder supplement can benefit you if you are having difficulty incorporating enough natural protein into your eating, or if your schedule makes it challenging for you to regularly eat healthy, natural foods. Staying thin requires you to eat healthy, whole foods that are correct for your metabolic type.  As far as your exercise plan goes, you should consistently increase your intensity, working hard to improve each day, week, and month. Those are the nuts-and-bolts basics to staying thin.  Should you decide to add a protein powder to your diet, the best is Jay Robb's. Made from egg and whey powder, it's all-organic and very clean.   Of course, it's possible that you'll get the exercise and diet factors in place and still have a tough time losing weight.  Exercise and eating are the two most significant factors in weight loss, but the body can be a complicated puzzle, and sometimes it requires more than just exercise and a diet adjustment.  Nevertheless, you must begin by exploring your exercise and eating habits - starting anywhere else first will just be a waste of your time.   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 16 January 29, 2007   In case you're wondering what's new, I just returned from a mesmerizing 9-day certification to become an NLP (neurolinguisitic programming) Master Practitioner and a certified hypnotherapist. NLP is a powerful tool that can help you radically change. 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 Vitamins Kettlebells Infrared Saunas Personal Trainer Success Secrets Quote Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body. ~ Arnold Schwarzenegger ~ 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.   Have a Web site? Want to IMPROVE your rankings and get MORE TRAFFIC?   Click Here to Buy! If you want to learn to consistently generate stampedes of traffic to any Web site . . . no matter what you sell, how experienced you are, or the size of your budget  . . . then you want to purchase SEO Super Success Secrets, the amazing program that truly makes SEO easy.   Its a complete, step-by-step multimedia course that will teach you how to generate consistent and unstoppable visits from streams of qualified leads and prospects. With this program, you can see your site begin to get ranked on the major search engines within 24 to 48 hours of implementing it.   You are receiving this newsletter by request. To subscribe, click here. To unsubscribe, click here.

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.