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Preventing Loose Skin During Weight Loss and Pregnancy

Loose skin post weight loss or pregnancy is a daunting notion for many as they tread forward down the road of fitness and recovery.

Educated prevention is always the best medicine…

happy weight loss

 

During weight loss, one of the main concerns experienced is knowing if the skin will bounce back to its optimal tightness along the way. Although there is a wide spectrum of weight loss from extreme to moderate, which will also have an effect on the skin’s ultimate elasticity, there are additional factors anyone can practice to enhance the skin’s ability to rebound.

External Factors

Cold showers: 
    Showering in cold water is a great step towards gaining and repairing your skin’s elasticity. The cold temperature causes blood to flow to the surface of the skin, and also causes contraction of the skin. The crucial, healthy natural oils produced by your body can survive a cold wash, where hot temperatures greatly diminish these oils on a subsurface level. Cold showers are great in the morning to awaken with blood pumping, or post workout to mitigate muscular stress as well as cool off. Surely this habit is one that hot shower lovers will need time to ritualize, but the benefits greatly outweigh the comfort of a steamy rinse.

Note: Cold showers at night might keep you awake- Stick to any time before 7 pm.

Moisturising: 
    Replenishing your skin with extra moisture is a ritual that everyone should follow at least once a day, and always directly  post-shower. Choosing natural alternative lotions or oils can make a positive impact on the health of your skin by avoiding any harsh chemicals or parabens that are known to damage the skin among other health adversities.

Coconut oil, on its own or in conjunction with other natural lotion or ‘butter’, is a miracle worker on virtually all skin types- head to toe. Its antibacterial/ anti inflammatory properties, as well as its vitamin and mineral density make coconut oil a topical haven for recovering skin. Apply this oil lightly to skin after every shower.

Massage:
    Massaging your skin at least two times weekly will help your skin to tighten and adapt to your body’s compositional changes. Massages greatly improve blood flow to surface fascial areas which may otherwise have poor circulation. This allows the lymph nodes to drain toxins into the bloodstream for excretion, thus improving the health of these neglected areas and lessening the inflammatory response from said toxins. The use of a natural lotion or oil during massage also increases the skin’s elasticity and topical absorption of the product’s nutrients, necessary of optimal skin health.

A self massage may be performed with your hand or smooth palm-sized stone (or other natural massaging utensil), or with a massage therapist. If you are performing a self-massage, be sure to use a natural oil or lotion. The kneading technique for loose / adipose-dense areas is a firm press / small circular motion. These areas are sensitive to any pulling of the skin, so this should be avoided. Start by kneading your hands, then your arms and legs. Lastly, massage your full torso as thoroughly as possible and end with your feet. After a shower is usually the best time for a self massage.

Internal Factors

Sufficient and Proper Nutrition:
In order for your body to adjust to the various changes it experiences during weight loss or pregnancy it is crucial to augment the diet to contain nutrient dense, healthy foods. Intaking a wide range of vitamins, minerals and macronutrients (protein, carbohydrates and fats), in proper proportion, complemented with generous water consumption will keep the body satisfied, running smoothly and in the most prime mode for reparation and adjustment. Although it can be argued that vitamin A, E and D top the list of importance, all nutrients do work synergistically, and therefore the most healthful and effective results will come to fruition by taking a comprehensive look at your eating habits as a whole. Limit your intake of processed foods, which often times are full of “empty” energy, leaving your body’s operating system ever hungry for the nutrients it lacks. Eat a wide variety of vegetables and fruit, choosing a copious spectrum of natural colours for various benefits. Supplementation of nutrients such as Co Enzyme Q10 (or Ubiquinol, the more metabolically available version of Co Q10 for those 45+ years of age), protein and a general multivitamin can really boost your body’s response to weight loss and aid in full systemic health including the skin.

Muscular Strength Through Resistance Training:
Strength training during weight loss is key for bodily adjustment. A balanced regimen of cardiovascular and resistance (strength) training optimizes the body’s systemic health. A muscular body has a wide range of benefits, including better blood circulation and metabolic efficiency since its cells actively burn more calories, even in their off time. The building and maintenance of muscular tissue will also aid in ‘filling the gaps’ of lost adipose tissue, smoothing the skin.

Start Now!
    Age has a considerable effect on the skin’s elasticity. Typically, the body’s hormone production lessens at the age of 50, which closely relates to skin elasticity. Motivate yourself to start your weight loss and skin health regimen as soon as possible to take advantage of your body’s current ability to adjust! For a person of any age, there are ways to enhance the body’s hormone levels naturally through diet and exercise, so it is never too late.

Rest:  
    Adequate rest is crucial to allow your body to recover and maintain optimal function. This means your nightly sleeping as well as a proper rest regime to compliment your training program. During proper sleep, the body produces its peak amounts of Human Growth Hormone (HGH), paramount for the reparation of all bodily tissues- including muscles and skin. Also, having a proper training program which highlights the importance of catabolic and anabolic phases is important to keep hormone levels balanced favourably, including naturally producing and enhancing your body’s HGH. More simply put, the body needs breaks from the stress of training, which can be achieved by cycling muscle groups worked daily, exercise intensity and more.

Shed Smart:
    While the main focus of any weight loss program is obviously to lose as much excess adipose tissue as possible, the concept of pacing is equally important to retain the skin’s elasticity. Once or if your waist measurement reaches 50% or less of your full height, weight loss should be limited to 1-1.5 lbs a week. This will give the body appropriate time to optimize its adjustment to its new found weight loss. As well, pacing yourself will ensure that you do not restrict yourself dietetically or overtrain, both of which result in degenerative effects. If your waist circumference exceeds 50% of standing height, weight loss can be considerably rapid until this point has been reached.

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Weight loss of excess adiposity is the journey to the healthiest version of yourself, and, as such,  should be treated as a lifestyle! Trying options that yield temporarily rapid results will only be temporary. Adjust your nutrition, activity levels and self care in a sustainable manner and you will keep the pounds off, feel fantastic and wear the most radiant skin for you in all the years to come.

 

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Summer: Physical Preparation

Snow may still linger on the ground and in the trees, but spring is in the air.

Now is the perfect time to condition your senses and your body for summertime’s high heat and activity levels.

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Summertime is on approach. Water is trickling from sunkissed snowbanks, the birds are chirping and before long, people of all sorts emerge from their conservative, layered hibernation. Spring is known as ‘shredding season’ to many weathered bodybuilders which can really resonate with any person who has accumulated a little extra insulation over the winter. The cold months are also a time when many runners, cyclists and other athletes take an ‘off season’ which is now over. It is time to condition our cardiovascular systems, our muscles and to shed the fat content that no longer serves purpose for us. Today we literally ‘spring forward’ our daily start time to yield more out of the sunny hours. How can we prepare ourselves for the upcoming beach season, athletics and the inevitable high intensity heat?

Make the most out of your mornings.

Since today is the ‘Spring Forward’ into sunnier mornings, take full advantage! Meditate in the morning when you wake up to bring your morning, daily and ultimate goals to the forefront of your mind. Invigorate your spirit. Build a great relationship with your intuition and create accountability for what you can, want to and will do.

Use the mornings to work out as well, after a meditation. Running, flowing through yogic asanas or lifting with the newly risen sun is a pearl of divine enjoyment. Also, your daily energy levels will be high due to the mode you set your body into by invigorating the systems and mind. This really is the start to a trend of accomplishment.

You can revamp the fundamentals of your morning routine by reading more here.

Eat more organically grown fresh, local and raw foods.

Incorporate a generous amount of fresh, raw foods into your diet. Fruit, and an abundance of vegetables with nuts and cold-pressed oils as well as some other healthy starches such as grains create the pinnacle of balance . Reduce the processed foods as much as possible, and where you can, do the processing yourself (example, making your own burgers, salads/ salad dressings, juice etc). The more fresh and raw you replace processed foods with, the higher your energy levels will be. The sooner you can flush your body of toxins that cause inflammatory response/weight gain.
If I may, the better you will smell also.

Spring and summer are an excellent time to buy locally grown food. Search for farmers markets in your area and try to buy the majority of your food from them. Not only is this food the most fresh, but  you are also supporting the growth of ethical food. Many farmers do not have the funds to have their products labeled as organic but talk to the sellers and they will know if anything has been sprayed on the food, what soil is used etc.

Stick to a physical activity routine. Sweat.

Create a routine yourself or with your personal trainer that you can stick to. You should be working out at least 3 days a week to really improve your muscular, cardiovascular, bone and mental health. Create goals and set dates of accomplishment. Try to beat your expected date!

The refreshing detoxification that sweating yields cannot be replaced by diet alone (vice versa: exercising and eating unwell will leave gaping holes in the benefits and progress). Push yourself out of your comfort zone and flourish wholly.

It is so vital to properly nourish yourself in order to heal and regenerate post exercise with the right nutrients.

I may need help with my nutrition. Am I taking too much of something, too little of another? How do I nourish my body based on my needs?

Adequate rest will fully synthesize the process.

Get your home ready.

This is the perfect time to purge your home of blockages into your active transition. Rid your kitchen of the winter comfort foods such as cakes and heavy meat roasts, box up your winteresque interior decorating books and ‘warm and cozy’ cookbooks for the season. Breathe in the nuances of advertised patio sets and outdoor dinner party ideas. Ladies can put their favourite bikini top into their unmentionables drawer for a daily reminder.

Have reusable water bottles at hand, and keep athletic shoes accessible. These subtle steps will mentally prepare you to dive, or keep swimming, into your active, healthy and fresh spring routines.

Plan activities.

Planning activities such as a day with friends and family at the nearest amusement park or beach, playing sports at a local park/field or running a marathon all give affirmative answers the question ‘why’ of bettering our health and physical fitness for the summer- if not all times of year.

Enjoying fun activities with family and friends betters your personal community by promoting light hearted demeanors and healthy accountability. If someone in your personal community needs help with their healthful journey, raise them up with you! Invite them to run with you or introduce them to your trainer or athletic group. The next planned activity will be all the more enjoyable and challenging if there are competitive sport elements.

Take pictures and hang them on your wall. Once one plan is fulfilled, create a new one.

Start your preparation routine as soon as possible so that you may enjoy the beautiful, abundant and warm months for all that they are worth! Experience vigor and intensity in your life, improving your overall health. Your hard work and healthy habits will show at the beach every single year.

Summer will soon be knocking… answer with a readily welcoming smile.

The ‘Om Complex’

Do you live with the Om Complex?

Accomplishing more, having a strong sense of clarity, avoiding useless complications and feeling blissfully content are all telltale signs of living with Om.

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Before allowing for poetic relation of Om to your conscious life, understanding it is vital:

Om (aum) is a word of Sanskrit origin which is cited in Hinduism as all encompassing truth, consciousness and bliss. For many living unconsciously, it is the rebirth (unmanifest and manifest) of purpose and superior being. Chanting Om is a verbal manifestation of desire and support of higher consciousness.

“The goal, which all Vedas declare, which all austerities aim at, and which humans desire when they live a life of conscience, I will tell you briefly it is aum” – Stated in Hindu Katha Upanishad

This  may conjure thoughts of “How can this fit into my lifestyle?”, “Why is this important” or “Okay, this sounds right. Now what?”. Maybe you have a physical goal that you need more focus on, your eating habits beg improvement, or you have a lifestyle full of stressors and ailments that feel out of control. Practicing and feeding your ‘Om Complex’ will help you manifest your goals, optimal health and personal intuition in future decisions. Here are some of the signs of practicing Om;

High Rates of Accomplishment

Clarity and purpose mingle in the spotlight and create accomplishment. Once something is known to need accomplishment, a course of action is taken. These people have high sets of focus on their goals and assess the how of their priorities. A plan is determined and fulfilled.

Lets take a quick look into a clear flow chart-like thought process of finding a ‘how’ to fulfill a common priority:

“I need to lose fat and be more physically fit for my future.”
The simple how here is to be more physically active and eat healthily, through active behaviour and oulook.> Details now.> You don’t need to watch that show, and if you really do, get a PVR.> Power walking is free, and a great start.> You don’t love alcohol or deep fried meat as much as you love your family, cut that. Hundreds of calories diminished.> Have a plan. You don’t have time to program your physical and dietary plan? Hire a professional.>>>>> GET IT DONE!

Breathe.

Loving yourself and showing self-respect will gain you the esteem and support of your family and friends. Having ‘Om’ takes the finicky and lesser details and puts them out of the process.

Ultimately, recognising and acting on that which manifests meaning from purpose will become a habit, and you can achieve many great feats.

Living with purpose and passion

With certainty, any person with the ‘Om Complex’ will live their life with intention. They will speak it, act it, sip it and breathe it in. Expect them to vindicate their purpose and passion whence confronted with some force of unreasonable objection.

Details that do not serve your purpose will evaporate like beads of sweat off your skin in the light of your consciousness. 

Clarity

The complex brings with it a sense of clarity and insight into general life, its purpose, human instances and personal boundaries.  The dedication to purpose (clarity given) breeds fulfillment. Understanding others open-heartedly, known as compassion, removes any ego-driven intent- though an assertive approach is necessary when personal boundaries have been overstepped. Clarity also yields a certain sensitivity. Having the ‘Om Complex’ means being sensitive to ego driven people, destructive situations and other sorts of non-serving situations. Cue assertion.

Relationship Dynamics

Relationships with fellow conscious people will be the absolute strongest. These people are the foundation of pure support for each other: they will be conscious of you, speak truth and partake in blissful experiences with you- selflessly. You will become aware of how and where others belong in your life; be they friends, family or new introductions. Nature dictates that conscious people will gravitate towards others alike, and away from ego driven individuals.

How can I enhance my ability to find and utilise Om?

One can find their Om by first learning the art of simple meditation. Clearing the mind of clutter and noise is necessary before any great personal insight, realization, understanding or action plan can be taken. Start first with finding a quiet, solitary space where you are free and comfortable to sit quietly, adding whichever calmatives such as candles or incense feels right for you. Close your eyes and breathe deeply, letting thought escape you. If meditation is new to you, this may be uncomfortable and take some time. Once quiet-mindfulness has been mastered, you may proceed with meditations with specific intention. Focus on the feelings you want to experience through this specific intention and let it resonate with you in your active life. Become aware of that which does not serve you or your purpose, whether it be a habit, thought pattern or possibly a personal relationship.

If meditation alone is not enough, keep a log of your intentions, goals, wishes and desires along with an action plan and achievements to keep you on track in all facets of life.

 

 

Living a conscious, truthful and blissful life is a life journey. It is the art of diligence, wisdom and assertion that we must craft in order to know and effectuate that which really serves us. Focus will bring manifestation to the channel of your conscious Om.

Once you go ‘Om”, welcome home.

Fresh, Vegetarian, FULL Boost To Your Morning: A Different Breakfast Approach

A great starter meal for the day should include healthy fats and high protein to boost neural function, ‘building-block’ energy and post-meal satiety.

Throw in some fruit for instant energy, foliage for a clean gut & a green tea to wash it all down. The hours of today are now your oyster…

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Element #1: High Protein, Delightfully Sweet Kale Salad

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2 Handfuls of chopped Kale (organic- assume all ingredients organic to benefit you most)

1/2 Ripe banana

1 & 1/2 tablespoon Natural Peanut Butter

1 & 1/2 tablespoon Vanilla Greek Yogurt

1 tablespoon shelled hemp seeds (hearts)

1 tablespoon black chia seeds

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Element 2: Omega Protein Shake

Half or Full Scoop of Protein Powder, Cocoa flavoured (look for an organic brand with high standards- ergogenics nutrition has a New Zealand whey, amazing standards).

Half Banana

1 Heaping Teaspoon of Coconut Oil

1 Teaspoon of Cocoa

1 Pinch of Sea Salt

1.5 Cups of luke-warm water (the coconut oil will blend into an integrated and creamy consistency)

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You may add stevia/honey/raw sugar for additional sweetness, but it is nice on its own.

 

Element 3: Green Tea

Steep a cup of green tea for a minimum of 5 minutes before your meal. It accompanies well with the flavours and will perk up both your drive and metabolism.

 

Bon appetit.

 

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Meal Planning You will be given a meal-planning program based on carefully gathered data. This program can be for a certain period of time, event, in consideration of lifestyles such as vegan or vegetarian & more.Together with creativity, great taste and carefully regarded food choices just for you, you can accomplish more. By Consultation

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Tropical Chicken Recipe

This recipe was inspired by random kitchen ingredients at my mother’s Brooklyn abode, which turned out phenomenally! My best cooking is always spur of the moment.

A pungent, yet sweet, juicy main dish for chicken lovers.

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What you will need:

 

4 organic chicken breasts

Fresh Ginger root, 1/3 inch slices

Canned coconut cream/milk (you know, the really thick eat-off-a-spoon worthy stuff.)

Ripe pineapple chunks

Cayenne pepper

Salt / Pepper

Red pepper – cubed

Sliced/ crushed almonds

 

The Process:

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**Pre heat oven to 325 farenheit**

1. Season your chicken breasts with salt & pepper. Rub it in with some passion and anticipation. Now, place the breasts in a glass oven dish that fits them snugly enough to cook in their juices.

2. In a food processor, add a handful of pineapple, 2 pinches of cayenne pepper powder, 4-5 slices of ginger and 2 tablespoons of coconut cream/milk, skimmed right off the thick white top of the can (there is oil on the bottom, but in this case it was nice just to take the solid cream right off the top). Process these ingredients into a creamy liquid. Give it a taste- to your preference, could it use more of a certain ingredient? Go for it.

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3. Pour the processed sauce all over the chicken breasts. This should generously cover the entirety of the dish, with some sauce just sitting in excess.

4. Add slices of ginger between, on top of and underneath the chicken breasts. Not too many! Not too little! JUST enough. (avid recipe followers forgive me)

5. Add chunks of red pepper and pineapple all throughout the dish, then sprinkle crushed/ sliced almonds.

6. Lastly, add dallops of the coconut cream at random to the dish and then lightly sprinkle more cayenne.

 

Cooking 

Cook, covered with foil, for 20 minutes at 325.F, then remove the foil and cook at the same temp for another 20 minutes. SAVE the cover foil.

Remove dish, cover it again with the foil and set your oven to BROIL. Leave it to broil for 5-10 minutes, depending on the strength of your oven.

 

Serve with a small amount of quinoa and a beautiful and copious salad. Add all sorts of vegetables, make it bright. Dress with a balsamic vinaigrette.

The vegetables are so necessary with any meal, especially one with meat. They help you digest, clean you out, and balance the meal.

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Bon Appetit.

A Promissory Note To Your Healthy, Fit Lifestyle

Living a healthy, energy filled lifestyle takes an honest and raw commitment.

Not to fear- Eventually the commitment will be a natural occurrence.

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     Whether you are newly committed to your fit lifestyle, or you have been a beacon of health and vitality for years, there are promises we all must self-constitute. It’s like a disciplinary self love that ends up being the light from within. Here are some promises you can make with yourself to turn your healthy body and lifestyle into overdrive:

“I promise to be honest with myself.”
Is it serving me to skip a workout or active-living opportunity? A lifestyle consists of preferences, choices, opinions & communications- ultimately leading to habits. On the libra scale, your inner voice will know that fulfilling your body’s purpose of movement and strengthening will trump the desire to keep up with the Kardashians.

“I promise to thank my food.”
     Why is thanking our food purposeful? To start, it prepares us both physically and mentally for a meal, believe it or not! The anticipation allows your body to adjust to ‘mealtime’ mode, and triggers salivation (hello metabolism kickstart). Appreciating the food you have allows you to savour the meal and ultimately feel more satisfied once the meal is finished. Anticipate how the food will serve you- this kind of makes the processed junk  seem pointless for its lack of nutritional content. Over time, allowing yourself to be thankful for the food, its purpose, the opportunity to eat and the satiety you feel afterwards will naturally help you to make better selections and portion sizes.

“I promise to routinely work out- and enjoy it!”
Whether you prefer dancing, lifting, running or hiking- enjoying the activity is at par in importance with the physical action. Its natural to push yourself further when you feel like you are accomplishing a feat on multiple planes. “I’m more fit and healthy, I held that yoga pose longer than I could before, my posture is great, I feel amazing!”. Take classes, hire a personal trainer [a great trainer will creatively incorporate your niches into a result-yielding program ;)] and experiment on your own. Love it, DO IT!

“I promise to discipline myself. I promise not to ‘punish’ myself.”
Discipline is accountability. Truly pivotal lifestyle & body changes can only manifest with the partnership of discipline. You know you set that reminder for a reason, don’t ignore it! Something came up? Reschedule. Tongue says yes, arteries say no. My advice? Listen to the arteries. On the same token, you are allowed to treat yourself. Keyword TREAT (Its not a deserved delight if you do it all the time). Do not give up, partake in self-pity or overwork/undernourish your body if you happen to slip up. Tomorrow is a new day where you will return to your course of healthy habits.

“I promise to celebrate and treat myself.”
You work hard in many ways to maintain your lifestyle. Take a day off to rest and indulge. This day is not only gratifying in its instance, but it allows you to regenerate, reenergize and really appreciate the “why” to your strife. Hit the ground running the next day!
If you lost 2 pounds, buy a new article of clothing. Write yourself a thank you note. Tell someone who can celebrate it with you. An ounce of joy is the alchemic reaction of 10 ounces of discipline and effort. Enjoy that valuable, precious joy.  Oh, and if you reach a big goal, that’s party or vacation worthy.

“I promise to nurture valuable relationships.”
Every person is as good as their support system. Just as much as you need others to support you, you are needed vice-versa. Express love, appreciation, anticipation and honesty. The people who love you most will exchange these vital emotions with you. If you are being unhealthy- expect them to tell you! Practice putting your ego aside and considering the advice. Assert the advice you have for others as well. Loving and feeding your truest relationships will establish strength in you and them.
These people will be the ones you celebrate with when you’ve reached your goal weight, passed a physician’s test or reached a new physical peak.

“I promise to consider my body, mind and soul as one in the same.”
**NOTICE** Dear Atheist readers, the term ‘soul’ is non-denominational. Feel free to interchange it with ‘morale’, ‘disposition’ or ‘conscience’. This still applies to you.

     Your ‘body’ is a physical manifestation of your ‘soul’, influenced by your ‘mind’. This can be exemplary in those whose soul is depressed- they may eat unhealthily and in excess, as well as move lethargically if at all. The emotions are caused, on a long term scale, by a constantly negative thinking mind- “I can’t, I hate, I don’t believe.” etc. This results in physical manifestations like high blood pressure, larger waistlines, lower lung capacity, digestive issues, skin problems and more.
Quite the opposite is true of a positive minded person. “I can, I will, I like” etc. If you fail, the mindset of “I can” will push you to try harder, or in an alternative manner and “will do” does become “done”. Taking the positive mindset and applying the premise of health will lead to success, eventually. Know what you want, have a vision in mind and apply action. If anything is off about you, try the process of elimination: Is my morale up/ soul healthy? Am I thinking and acting in a happy manner? Is my body in a state of health?

Voila! The promises any fit-healthy-happy person keeps to stay on their track. Try keeping these promises with yourself for 30 days. Your fitness results and general lifestyle is sure to benefit.

 

DISEASE PREVENTION & MANAGEMENT

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“I currently work a fulfilling, mentally driven career.”

 

Sitting for more than 8 hours daily significantly increases many risks for disease and ailment not limited to heart disease, obesity, depression, osteoporosis & arthritis.  Free yourself of the risk, increase your energy levels and renew a more youthful personal life with exercise, appropriate diet and drive- all of which can be provided by your personal trainer. A few hours every week with a fitness program can be the difference between a tired out lifestyle & a healthy, vigorous, pain free lifestyle.

 

“I may be at risk for heart/ joint/ osteo-related disease due to my lifestyle or family history.”

 

Although many adults rarely have the time to sort out their diet and fitness goals, these two factors are crucial in preventing disease & managing current disease. Your personal trainer spends the time to analyze, create and maintain a fitness program for you to fulfill together a few hours a week. Allowing your trainer to use their extensive education, the stress of trying to sift through conflicting information is relieved and you can now achieve your healthy & balanced lifestyle.

 

“I currently live with disease.”

 

Your trainer works with both you and your doctor in such cases to provide and fulfill a safe program that will improve health conditions with less risk. The screening process & fitness assessments will be tailored to suit your current situation, and no fitness programs will be fulfilled without first consulting and confirming with your doctor.

 

 

Keep your health in check with great exercise & nutrition- allow your trainer to do the thinking!

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