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.

Showing Up Is Half The Battle, Cherry Hill Personal Trainer August 2009 Success Story

Lori Bagell is our August 2009 Client of the Month.  Lori started with us 15 years ago, wow I feel old just saying that.  When she came in for her consultation we didn’t even have our equipment delivered (we had a Reebok Step in the corner).  Her husband also came in with her because he was a little skeptical of personal trainers (I don’t blame him, I still don’t trust personal trainers).   I feel like part of their family.  We watched her daughter, Lindsay, transform from a shy little girl into a beautiful woman.  Her son Matt was a talented high school baseball player and is now a CPA taking over the financial world,  (We used to train the whole family, her skeptical husband Carl has been a client for over 10 years now too).    

Over the past 15 years we’ve hit a few road blocks.  A few road blocks might be putting it lightly.  Lori is in a pretty good place right now, but for years she was in complete misery.

The first major road block was and is fibromyalgia.  Fibromyalgia is a chronic condition characterized by widespread pain in your muscles, ligaments and tendons, as well as fatigue and multiple tender points.  Basically you hurt all over, and you frequently feel exhausted.  We have to focus on flexibility, good posture, core, and light strengthening exercises.  You have to walk a tight rope – too much exercise causes Lori intolerable pain, too little exercise has no real benefit.  Our Medical Exercise SpecialistCertifications really come in handy.  Fibromyalgia has no known cause, often never diagnosed, and thank goodness it is not progressive – severity of symptoms can change day to day.

As if fibromyalgia isn’t bad enough, Lori also has chronic neck pain because of a few disc herniations in her neck.  She’s been to several physical therapists with little benefit, but the latest PT gave her a tremendous amount of relief.  We incorporate the rehabilitative exercises into each of her workouts to make sure her neck doesn’t go back to the bad place.

I won’t even go into her major allergy issues (I’m not talking about the sniffles every spring, I’m talking about major congestion, headaches, blurry eyes, etc. almost every day).  But I think you’re starting to get the point. 

Half of the equation to getting results with your exercise routine is just showing up.  Lori is the most consistent client we ever had.  For the past 15 years, Lori hasn’t missed more than a week or two (Gotta have a vacation every now and again).  Fibromyalgia, neck pain, and alleries make everyday a battle with fatigue and muscle/joint pain.  Her workouts make her pain manageable.  Lori comes in feeling horrible but she feels a million times better after her workout.  “I have many medical problems, and I know I would have a hard time functioning if I didn’t go to Fit-4-Life.  I get the best workout with the most knowlegable staff.”

No matter what has gotten in Lori’s way, she just keeps on going.  Her dedication, perseverence, and mental fortitude serve as a role model to all of us.   The secret to Lori’s success is that she sought the proper medical advice and we constantly adjust her routine to make sure it is safe and in accordance with medical professional guidelines.   

Now if Lori can literally drag herself to her workouts each week when she legitimately feels like crap, then what’s your excuse?  You aren’t alone if you can’t stick with an exercise routine.  We’re here to help.  We can get you over that hump, so you can make exercise a part of your life (Even if you have issues).  You don’t have to come to us for 15 years to get major benefit like Lori has.  We can easily set you up on a program you can do at your home or gym and then you can visit us periodically to evaluate your progress and adjust your workout routine.   You just need a little fitness jumpstart!!

Call to set up your free consultation or complete the form below.

I Hate Cardio, Cherry Hill Personal Trainer Cures Cardio Burnout

I absolutely hate cardio. Walking on a never-ending treadmill, riding a stationary bike to nowhere, or steppin to oblivion on the elliptical stepper gets really old really fast. I know I’m not alone. Cardio burnout is the kiss of death to any weight loss program. I see it everyday with my personal training clients.

Let’s face it mind numbing cardio 5-6 days/week for 30-60 minutes per day is a tall order to fill let alone on a long term basis. The simple truth: if it’s not fun you have no chance for long term adherence.

So how do you have fun and avoid cardio burnout?

Let me introduce you to my little friend the pedometer. A pedometer is a very small device (approx. the size of a pager) worn on the hip or in your pocket that is designed to measure your every step (most pedometers also measure calories burned and total mileage – functions differ with each model).

Last year we did a Step Challenge with all of our clients. I started wearing the pedometer so I could test it out for the Challenge. Now I’m totally addicted. I’ve been wearing one ever since. I wear it everywhere and I’m constantly checking it to make sure I’m on track with my daily goal 10,000 steps (approximately 5 miles). I love the constant feedback and it gives me a daily goal which is alot easier for me to wrap my head around instead of doing 60 minutes of cardio all at once.

You don’t have to do 30-60 continous, boring minutes of cardio to get awesome health and fitness benefits. You can get awesome body changing results by just parking further away, taking the stairs, taking a short 15 minute walk after lunch/dinner, and marching in place watching commercials. Your daily activity level is what matters the most when it comes to losing weight and staying healthy. Bill Smith our 2008 Step Off Challenge Winner lost over 14 lbs in just 30 days, he hated cardio but the Step Off Challenge really fired up his competitive juices and made him a cardio madman. He maintained his cardio fever even after the Challenge ended.

Well guess what. The Step Off Challenge is back on, it starts Monday, August 10 and ends Sunday, Sept 6. We’ve got some really awesome weekly and Grand Prizes to giveaway. It’s totally FREE and everyone is welcome to join. All you need is a pedometer (if you already have one you’re all set, you can easily pick one up at Target/Walmart, and if you’d like I could set you up with one too). Check out all the details at www.cherryhillstepchallenge.com

Committed to your success,  Kevin Hensel

Cherry Hill Personal Trainer, 856-751-0033

3 Steps To Overcome OverEating, Cherry Hill Personal Trainer Shows How

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

July 09 Client Success Story of the Month

Joann Nawrocki is our Cherry Hill Pesonal Trainer July Client of the Month.  I met Joann at a charity fund-raising event I held back in February (see page 1 for details).  She was struggling with her weight and was under the care of a physician for insulin resistance.  She was on a fasttrack to diabetes.   In 3 months, Joann lost 17 lbs and over 14 inches off her body.

She has 2 young children, runs a charity, and her husband works in the automobile industry (needless to say finances are a little tight).  We set her up on a routine that she could do at home with minimal equipment and limited time.  Joann only comes to see us 1-2 times/month to track her progress and update her exercise routine. 

We evaluated her metabolism with our Korr Metabolic Analyzer (it wasn’t as slow as she thought) then we designed a meal plan that could fit her busy lifestyle.  She’s been doing awesome.  Each month when she comes in we take her measurements and take her through her next exercise routine. 

You could be our next Client of the Month and WIN a FREE dinner for two at Season’s 52.  Fill out form below to get started ASAP.

25 Year Landmark Study

Shaklee in collaboration with the University of California Berkeley School of Public Health showed that people who used Shaklee Supplements had markedly better health than both other multi-vitamin users and those who used no supplements.  {No competition has the research budget, been in business for 25 years, or has the balls to test their products long term} 

Cherry Hill Personal Trainer LandmarkStudy_Summary

“The study results were very impressive and support the potential benefits of long term use of dietary supplements” Gladys Block renowned nutrition researcher and Professor of Epidemiology & Public Health Nutrition”

5 Beach Body Myths (and 3 Steps To Look Amazing)

There’s a good chance that you’ll find yourself in a bathing suit sometime this month.

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill – instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

• Step One: Cut out the junk.

  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

• Step Two: Focus on whole foods.

  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

• Step Three: Come train with me.

  This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.

An Inspiring Story You Should Hear

Last Friday, I had an awesome lunch at Seasons 52 (I love it there great food and great ambiance and nothing over 475 calories- I apologize for the shameless plug but I really do love it there).  But that’s not the inspiring part.  I was celebrating a special occasion.  One of our clients, Dan Dychtwald, reached his lost 100 lb weight loss goal (he lost 106 lbs to be exact).   He dropped over 50 inches  and over 15% bodyfat.  His results are absolutely amazing.

Check out his photos and video testimonial by clicking here

Dan started with us May 2008, he struggled with his weight his whole life, his health was suffering, and he didn’t want to celebrate his 40th B-day overweight.  He interrogated several other personal training studios.  I think we were number seven on his list, and I’m not kidding when I say interrogation.  He did his homework and grilled me for over an hour.  I loved it because I knew he was really serious about dropping his 100 lbs.  His eating habits were a mess and his exercise routine was non-existent.  

For the past year Dan has actually shrank before our eyes.  His first month he lost over 30 lbs.  His diet has totally transformed and he still workouts like a complete madman with us 2x/week.  He’s our only client that has asked for another food journal because he has religiously filled his out for the past year. 

On Friday I asked Dan, what was the key to his success.  His answer was short and sweet.  He said it was us and because he was mentally in the right place to make a change.  He had even tried another local studio (no, I won’t name names) but it just wasn’t giving him the one-on-one attention he needed and he didn’t get any results.  He also mentioned we were the only facility that had emphasized exercise and nutriton right from the beginning.  Sidenote:  Personal trainers are a complete weenies make sure you interrogate your potential trainer before you fork out some cash.  Check out this article I wrote on How To Choose A Qualtiy Trainer 

http://personaltrainerincherryhill.com/2009/06/quality-trainer/

Dan has totally changed his life and his career.  He’s actually studying to become a personal trainer and registered dietitian.  He’ll be a NASM certified personal trainer by the fall and he’s taking several college courses.  And if that’s enough he’s fallen in love with nutritional science so he’s also on the registered dietitian track at school as well as personal training. 

He wants to use his inspiring story to help others lead a healthier life.  He’s especially excited to work with kids, so they don’t have to wait so long to get in shape. Starting next week, Dan will be our intern for the summer.  I can’t wait to get my hands on him.   

Make the change in your life, by calling or emailing me today for your free consultation to find out if we are a good fit for you.   You  can also just fill out the form below.

Your Secret Weight Loss Weapon, The Food Journal Voorhees Personal Trainer Reveals

(Click here for blank  food journal entry food_journal1).

Studies show that a journal doesn’t just aid weight loss – it turbo-charges it. When researchers from Kaiser Permanente Center for Health Research followed more than 2,000 dieters who were encouraged to record meals and snacks, they found that the single best predictor of whether a participant would drop weight was whether the person kept a food diary. It trumped exercise habits, age, and body mass index. The number of pounds people lost was directly related to the number of days they wrote in their log.  I have attached a blank food journal entry

How your food journal is an essential tool to achieving your fitness goals: 

1.  Awareness:  Instead of mindlessly consuming meals, your diet journal will help you become conscious of what you are eating, how much, and how often

2.  Reality: Once you realize where the majority of calories are coming from, you can make healthier, low calorie changes and eliminate excess foods with little nutritional value.

3.  Accountability: By writing down all of the foods you eat and calculating the daily calorie and nutritional value for all your meals, you are forced to consider how an extra serving of pasta or a dessert will factor into
your diet.

4.   Routine: When you start a diet journal, you establish a routine.  This routine helps you to maintain a stable, steady progression  towards your goals even if you have a bad day.

How to use your food journal:

Begin by writing down all of the foods and beverages you eat on a daily basis broken down in to Breakfast, Lunch, Dinner, & Snacks.  It might be a little annoying as you measure out your food for the first few days, but make sure you are paying close attention to portion size (Click here to measure proper portions portion_distortion1 ). Record the time you eat each meal as well as all the items in your meal, including dressing, condiments, and beverages. 

Calculate your nutritional totals for calories, fat , carbohydrates, protein, and fiber (calories are the most important).  You can find the values for the most popular food items located online (www.calorieking.com), nutrition facts label on the container, or a calorie counting book.  To find out exactly how many calories you need to eat visit www.CherryHillBodyIQ.com to find out more info.    If weight loss is your primary goal, deduct 300-400 calories per day for 3-4 weeks.  Deduct another 300-400 calories the following month if further weight loss is desired.  Never go below 1200-1300 calories per day.

Be as accurate as possible and try not to miss a day for the first 3-4 weeks, but don’t beat yourself up over it if you forget a day or two.  The more accurate your food journal the better your results will be it’s that simple.   You need to see the good and the bad, everything in moderation.  You will not need to keep a food journal indefinitely , but it is an invaluable tool to reaching your initial goals.

Committed to your success,

Kevin Hensel

Cherry Hill Personal Training Trainer, Just Minutes from Voorhees, NJ

New Years Resolution Trap

New Year’s day…it never fails to evoke feelings of hope and renewal, but is it really a trap?

You’ve been handed a proverbial clean slate – another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year’s vigor, you’ll make a few New Year’s Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year’s Resolutions end in failure.

That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.

Ouch – those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I’d like to coach you though this sticky situation. Yes, most people fail to achieve their New Year’s Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they’d even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.

The 92% gave themselves an easy way out. They approached their resolution with an ‘all or nothing’ attitude. Once the ‘all’ became too tough they opted for ‘nothing’. And just like that another resolution ended in failure – end of story.

Now let’s examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals.

I’ll repeat that… they set REALISTIC goals.

Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.
Did you see the difference?

If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won’t sound as cool as the resolutions that the 92% make – but they aren’t going to keep theirs anyway.

Remember that the whole point of making a New Year’s Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

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 show you the ropes and guide you to success.

I’d love to team up with you – together we will transform your body in 2009!

Call or email to get started today

Cherry Hill’s Premier Personal Training Studio
Fit-4-Life, Inc.
856-751-0033
www.FitLifeInc.com

Next Page »