Haddonfield Personal Trainer Success Story 20

In a little over 3 months, Dan Frischberg has lost 43 lbs, over 8% bodyfat, and 33 inches (10 inches off his waist).  Dan has been kicking some serious butt!!  To be perfectly honest I wasn’t so sure he’d be so successful when he started.  He had 0 motivation and no real confidence that he’d succeed.  Finances were a little tight so we had to figure out a payment plan.

      Dan has really flat feet and his hip was a real mess so we had to take care of few muscular imbalances first.  Now Dan is a complete cardio madman.  He workouts with us 3 times per week and now comes in on his off days to come and do the elliptical stepper another 2-3 days per week.  He’d struggled to do 3-4 minutes on the elliptical when he started, now he’s cranking out 20 minutes.  He stopped skipping meals and always eats breakfast.  “I’m actually losing weight and eating more.  Best of all I’m not even hungry,” Dan says. 

Listen to Dan’s secrets to success in his own words.  Watch out Dan Dychtwald, Fit-4-Life’s current biggest loser 115 lbs – Dan F is going to give you a run for your money!!

 You could be our next success story.  Call today 856-751-0033 or click on the link below to schedule your FREE Fitness Consultation

Haddonfield Personal Training Studio Located in Cherry Hill, NJ.  Just minutes from Haddonfield.

Fit Kids-n-Teens

Video That Inspired Push Ups For Charity

   Watch This 60 Minutes Segment

That Inspired Push Ups For Charity

                    Part I

 

                  Part II

Push Up Video Tutorial, Marlton Personal Trainer Breaks It Down

Become a push up master with this video tutorial whether you are a fitness newcomer or fitness enthusiast.  Learn perfect form and specific progressions to become a push up master in 4-6 weeks. 

10 Ways To Cure Late Night Eating, Haddonfield Personal Trainer Reveals

Late night eating is the kiss of death to any weight loss program.  Many people maintain good diets during the day only to blow it late at night out of boredom or insatiable cravings. Below are 10 tips to curb late night eating.  Click here for the quickest way to stop late night eating.

1. Skipping meals and snacks is one of the single biggest reasons for late night binging.  Be sure to eat 3 good meals during the day with 2 between meal snacks. Most people try to eat too few calories during the day only to binge late at night. If you skip your late afternoon snack 2PM – 4PM you’ll get home totally starved, then you’ll binge for dinner.  A few hours later when your sugar levels crash at around 8PM-9PM you’ll get crazy sugar cravings which is only going to lead to binging on evil processed carbs and sugar.  Don’t skip your snacks especially your late afternoon snack (Aim for a 150-250 calorie snack with 10+grams of protein eg. apple and 20 raw almonds or 1 cup of greek yogurt and blueberries!!) Click here for must have pantry list.
2. When you feel the urge to eat late at night, try drinking 2 or more cups of water. You can also make a cup of herbal tea sweetened with honey or agave nectar (natural sweetener – low on the glycemic index). Hot liquids have a soothing effect on emotions and appetite.
    
3. Remind yourself that it’s normal to feel hungry late at night due to habitually eating late. Breaking this habit is like learning to quit smoking.   Remind yourself of your goal to lose 20 or 30 pounds and the key to losing this weight is to STOP late night eating.  Write your fitness goals for the month on an index card and attach it to your refrigerator.  It’s a constant reminder that you are sabotaging yourself - believe me it works!!
    
4. Much of late night eating after dinner can be avoided by hiding the junk food. Put foods that you’re prone to eat late at night out of sight. Better yet, don’t buy junk food at all, though this may not be possible if you have kids.  If you need a snack, don’t eat out of the bag or container.  You are 80% more likely to overeat if you eat out of the food container.  Put a single serving in a bowl or small plate (small plates make your portions look bigger – believe me these mind games work) then put the rest of it away out of sight (Make it annoying to get another serving – store it in a high cupboard or behind healthier options in the pantry). 
    
5. Suck on hard candy – I recommend Ricola sugar free the menthol makes everything you eat afterwards taste really funky. Most hard candy have only a few calories and they give you the satisfaction of snacking.  You can also chew on gum which will satisfy your oral craving for a few hours- try sugar free gum.
    
6. Keep a written copy of your diet plan and food journal in view, which will keep your goal of losing weight firmly fixed in your mind. The temptation to snack late at night will not be as great if you don’t give into the urge for several weeks.  Keep your food journal on the kitchen table or close to your pantry.
    
7. Some people have great success by simply brushing their teeth late at night when you know your snacking is going to go to the bad place. This method has been known to curb late night eating for many people.
    
8. The most vulnerable time for eating late is 1 hour after dinner right up to bedtime. Keep your life interesting by working on a favorite hobby and NOT watching TV. The ads on TV can subconsciously trigger the impulse to eat. Boredom is your biggest danger to late night eating.  Read a book or read all of my emails – I’m sure you have enough of them to create a novel.  Here are some great books to really curb your late night eating “Eat This Not That” series, ”Omnivore’s Dilema”, ”Eat Smart, Play Hard”, or watch “Fast Food Nation” or “Food Inc” – you won’t want to eat for awhile after these.
    
9. Psyche yourself for the battle. You know that you will feel tempted to snack late at night. It’s an artificial feeling that will go away when you go to bed. The next morning, you probably won’t be hungry …. eat breakfast anyway within the first hour of waking up…. it’s the most important meal of the day.
10. Have dessert.  Late night carbs do have a sedative effect – so give in and treat yourself.  Here are some great ideas that are extremely tasty and low in calorie.  I totally love the Skinny Cow Ice Cream Desserts -they’re only 140 calories.  JUST EAT ONE!!  I prefer to make a protein smoothie.  Make it taste like a chocolate milkshake.  I love Chocolate Shaklee Cinch Meal Replacement Powder 1 scoop with 1 cup of skim milk (soy milk),  1/4 cup of plain greek yogurt (adds a great amount of extra protein and it really gives it a great milkshake consistency), and to make it extra frothy add 4-5 ice cubes.  I also add a tablespoon of all natural peanut butter (Crazy Richards is my favorite) for an extra treat to make it taste like a Reese’s Peanut Butter Cup.  It packs about 30 grams of protein and it really does taste like a milkshake.  The fiber and protein will really fill you up.

Changing your eating habits is extremely difficult.  The best cure for late night eating is stabilizing your blood sugar levels.  Stable blood sugar levels curb hunger and cravings.  Click here to find out how you can stabilize your blood sugar levels and get rid of your late night cravings in just 7 days.  Click here

And You Think You’re Too Busy To Workout

Fit-4-Life Success Story #5
Dr. John Tedeschi Sr. , 70 Years Old, Pediatrician,
“Fit-4-Life makes me Fit-2-Live”
 
Weight = 157 lbs.
Body Fat = 15%
3 strength workouts/week @ 6AM
Runs 10-15 miles/week
Works 70-80 hours/week
Age = 70

John is a complete madman.  His crazy work schedule makes me tired just hearing about it.  He is as strong as an ox, he can easily bang out 50 push-ups.  We focus a huge amount of time working on his posture, balance, and flexibility.  He is in better shape than anyone half his age.  John is role model for all of us. 
So when you think you don’t have the time to workout, think of John working 70-80 hours per week with over 1000 employees at his private practice and running a hospital all at the same time.

Look easy think again, an unsupported bicycle on a bosu is as hard as it gets.  Try it yourself just make sure you have plenty of space to fall off.  John can crank out 60 reps in his sleep.  How about a one legged push-up with your one foot on
a stability ball.  John can ealily do 30 reps.  How about for core stability doing a plank on your elbow and knees and elevating one arm and the opposing leg with a foam roller across your hip to ensure you are level,  John uses those as a warm-up

“5 Reasons How Personal Training Saves You Time”

1.  Scheduled appointments: each workout is scheduled like a doctors appointment to ensure adherence and accountability.
      
2.  24/7 Online Access: you can schedule, cancel, re-schedule online whenever you want
      
3.  55 minute workouts: each strength, endurance, and flexibility exercise is specifically chosen to get you results ASAP.  Absolutely no wasted time
      
4. A trainer right by your side: each workout is supervised to ensure optimal results, motivation, and safety.
      
5. Scheduling flexibility:  you can schedule a month ahead of time or change week to week

Your Fast-Track to a Flat Tummy & Tight Abs – Haddonfield Personal Trainer Reveals

The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on:

1. So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
2. Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
3. So-called weight loss supplements. The magic pill for flat abs doesn’t exist, so you’d be wasting your health and money on a bogus product.

Tight Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.
Tight Abs Tips #7: Challenge your core often. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited — act now and achieve a slimmer you once and for all this year.

Kevin Hensel/ Haddonfield Personal Trainer

To Detox Or Not To Detox, Marlton Personal Trainer Tells All

Tempted to start a dietary detox program?  Read this article before you do.   I know this time of year you might be tempted to do a dietary detox program to melt off the holiday pounds that crept up.   Unfortunately 90% of dietary detox programs are complete crap.   You basically starve yourself and fill up on crazy concoctions and potentially harmful supplements.  So before you shell out some hard earned cash, read this article to make sure you choose the right one?  Don’t worry, I’ve got you covered. 

First off you should consult your physician to make sure you are a good candidate for a detox.  If you have pre-existing medical/health conditions you need to find out if a detox may cause more harm than good.  Several drug and supplement interactions can be lethal.  Let the doctor know which specific detox you are planning on doing and print out a copy of the detox supplements. 

A good detox program must  purify the blood, detox the liver, and cleanse the colon, kidneys, and bladder.  Make sure your detox addressess each of these organ systems.  

Run for the hills if your detox doesn’t include fruits, veggies, water, and other real foods.   Most detoxs severely restricts calories which will create weight loss only to be regained with a vengence when you return to a normal diet.   You should be able to get a variety of nutrients from a variety of sources.   Strict liquid diets and a few pills are not a detox that’s called starvation.  Steer clear of overly restrictive diets or detoxs that do not include real food. 

Make sure you can stick to the program for the pre-determined amount of time.  Most detoxs are approximately 1-2 weeks.  You really have to pre-plan the best time to start a detox.  Make sure you don’t have any special occasions planned over your detox which will lead you to temptation.  Results will be greatly diminished if you do not stick to the plan.  Even going off the detox for a few meals can really waste all of your hard work.  Spend some time really planning a good time to start your detox.  I personaly prefer a more strict 7 day detox instead of a lengthy 14 day detox.  Mentally I can wrap my mind around it better and I can literally handle just about anything for 7 days. 

You should also have a nutrition plan on how to eat after your detox.  If you go rigth back to your old way of eating you’ll regain all of your weight back and you’ll be rigth back where you were before the detox.  A thorough detox should also include a nutritional plan on how to eat after the detox to transition you back to normal food and to also make sure you can maintain your results. 

You also need to make sure the supplements involved with the detox are safe and effective.  You don’t want any harmful stimulants that could be dangerous to your health.  I’ll be honest, about 90% of all supplements are a complete waste of time and money.  Supplement companies come and go so make sure your detox uses a supplement company that has a minimum 10 years of being in business.  Do the supplements have quality control testing done on them to guarantee purity and effectiveness (should follow GMP protocols “Good Manufacturing Practices” set forth by the FDA).  Do the supplements have peer reviewed clinical studies on them to prove that the nutrients get absorbed by your body and are safe?  Do the supplements have a long term effect on your body?   Do a little homework before you decide to start any detox program.

I started investigating several detox programs for my clients just about a year ago.  I was totally shocked about the total crap out there.  My clients were wasting their money and in most cases endangering their health.  So I came up with my own 7 Day Detox.  It’s totally awesome, Christina and I got awesome results – you can check out our video testimonials at www.cherryhilldetox.com .  I lost 8 lbs, 1% bodyfat, and 1 inch off my waist.  Christina lost 8lbs, 3% bodyfat, and over 4 inches in just 7 days.  I even created a “No Pills” version if the cost is a little too high and/or you have an aversion to pills.

So why does this Detox work while others do not?

•   High soluble and insoluble fiber content will stabilize your
  blood sugar and insulin levels.
• Stable blood sugar levels decrease food cravings and
  supercharge your energy levels.
• High fiber will pressure wash your gastro-intestinal track of any
  toxins and impurities interfering with nutrient absorption.
• Protein supplements guarantee you don’t lose valuable lean
  body mass and only lose evil body fat.
• You will not be losing water weight because you will be taking in
  1-2 gallons of water per day to flush out all the toxins.
• Alfalfa is one of the ultimate “super foods” and it has a
  powerful effect on your body’s alkaline state (a big secret to
  warding off cancer, many other diseases and joint
  inflammation).  It’s a major part of your supplement regimen.
• Vita-Lea multi-vitamin guarantees you are getting all of your
  required vitamins, minerals, and essential nutrients.
• You will not restrict your calories, you’ll be eating a ton of
  fresh fruits and vegetables.
• No harmful stimulants or supplements
• 100% money back guarantee for all Shaklee supplements
• 24/7 support from our qualified staff of personal trainers and
  nutrition experts.  You are not alone!!  If you come to our
  studio, we’ll take pre/post measurements including weight, body
  fat %, and body circumference measurements.
• 7 Day RD Designed Post Detox Meal Plan & Grocery List including fat melting exercise routine

 Get all the details at www.cherryhilldetox.com . 

Committed to your success,

Kevin Hensel, President Fit-4-Life

Marlton personal trainer

27 Fitness and Fat Loss Tips, Cherry Hill Personal Trainer Reveals

Cherry Hill Personal Trainer Reveals

It’s New Year’s Day, and you have a clean slate.

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
14. Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Call or email to get started today.

The New Year’s Resolution Trap

Are you making a New Year’s Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year’s Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.

To ensure that you accomplish your New Year’s Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

• Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
• Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
• Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
• Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.

Committed to your success,

Kevin Hensel

Cherry Hill Personal Trainer

Cherry Hill Personal Trainer Pays It Forward

Dan Dychtwald has been a superstar client for the past 18 months.  At his last evaluation he had lost over 115 lbs and over 50 inches.    His results are absolutely amazing.   Dan isn’t satisfied,  now he wants to helps others do the same thing.  

Check out his video below after his first few months with us – he doesn’t even look like the same person).  Then listen to Dan D. The Trainer tell you in his own words what makes him a good trainer.

        Dan D. After 2 Months With Us                                        Dan D. The Trainer Tells His Story

 This past May, Dan mentioned he’d like to become a personal trainer.  I told him to take a few college level courses including functional anatomy, exercise physiology, and nutrition so he could get a solid foundation.  To be perfectly honest I never expected him to actually follow through with it.  

A few months later and over 15 college credits later, he says OK what’s next and by the way I’m gonna be a registered dietitian (which is the gold standard in nutritional counseling – he’s about halfway through the program right now). 

Then I said you should get certified by a nationally recognized organization.  2 months ago Dan passed the National Academy of Sports Medicine (NASM) personal trainer certification.  They were so impressed by Dan that he was actually invited to be on a special NASM committee.  NASM in my opinion is the best certification organization in my industry – they are extremely thorough and methodical in their evil testing process. 

 Since May, he’s logged in over 500 hours of hands experience at Fit-4-Life Personal Training Studio.  Matt and I have been grillin’ him on a daily basis.  He really knows his stuff.  He’s also been running several of our bootcamp workouts - (getting a ton of really great feedback). 

He wants to use his inspiring story to help others lead a healthier life.  He’s especially excited to work with kids.  Dan struggled with his weight his whole life, now he has invaluable insight into the mental and physical issues involved with being overweight and how to overcome them.

I want to welcome Dan to the Fit-4-Life Trainer Family with a bang!!  So I’m going to give away FREE one-on-one and small group (2-5 people with one trainer) New Years Gut Busting Workouts.  Sat 1/2 and Sun 1/3 from 9AM – 3PM, Dan will be performing FREE 60 minute workouts.   Just bring a can of non-perishable vegetables in exchange for a FREE Gut Busting Workout.   It’s  a no brainer you get to welcome Dan to the family, lose the holiday gut, and you also help Philabundance give to families in need.  

Call us ASAP 856-751-0033 or email me at kevinhensel@fitlifeinc.com to reserve your time.

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