Professionalism and Personal Training - What You Need to Know!

A gorgeous run on Naples Beach on a cooler, less humid fall Florida day.  Photo Courtesy of Charly II.

Professionalism and know-how are vital in the fitness industry.

To achieve your full fitness potential, you need proper guidance from your trainer.

With that being said, you need to be mindful of the advice you are given.

Considering the uptick in group personal training sessions (is group personal?) and the more recent ‘fitness scandals’ - I’ve compiled a few do’s and don’ts to help you navigate working with a trainer:

A personal fitness trainer MUST stay current.

The fitness industry is always changing and evolving, so it’s important your trainer stays current with their certifications.

Not only is it a manner of professionalism but it also helps them serve you better. 

With a plethora of courses constantly offered in person and via distance learning, look for someone who actively pursues continuing education, conferences, and reads...

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Energy In VS Energy Out - Understanding the Energy Balance Equation

A beautiful summer sunset walk on Naples Beach, walking off a delightful dinner on 5th Ave South. Photo Courtesy of Charly Caldwell II.

Have you ever felt that you are up against a brick wall when it comes to weight loss?

You are not alone.

Many people struggle with the weight loss dilemma daily. Metabolism is a complex subject with a plethora of variables but we are going to break down a few basics to help you. 

First, understand that you need a certain amount of energy (calories) to stay alive, as well as to move around.

You can get this energy from food, or you can retrieve it from stored energy (fat reserves) in the body.

If you consume less energy than you expend, you will lose weight – and if you consume more energy than you expend, you will gain weight. 

This relationship between ‘energy in’ and ‘energy out’ is called the Energy Balance Equation, and it’s the most commonly accepted model for calculating how much weight you...

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Movement is the Elixir for Good Health

Enjoy this beautiful walk along the bay in St. Augustine, Florida, getting outside, standing up right, moving your body & enjoying life... (It is literally what your body needs!)  Photo Courtesy of Charly Caldwell II

The 2020's, or as I like to call it ~ the longest decade in history, has seen many of us working from home, sitting in front of computer screens, and spending more time in one place.

Whether it’s at your home or office desk, driving your car or watching television, long periods of sitting can have adverse effects on your health.

Scientists have identified a new threat from people’s sedentary lifestyles that they call ‘muscular inactivity’.

Sitting has always been regarded as bad for your posture.

Here’s why — 

It is physically impossible to maintain perfect posture for your entire seated day.

Sitting invokes what is known as the ’double flexed’ position.

Your body is flexed at the hip and the knee. Flexion...

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Top Trends Dominating the Fitness Market

"You can't change what you don't measure." and it's never been easier to measure success than today (through wearable tech)! (Photo Courtesy of Charly Caldwell II)

If you own a Fitbit, Apple Watch or another kind of wearable technology to track your fitness, you’re already following the number-one predicted fitness trend for the next decade - wearable technology. 

Wearable tech has topped the list 4 times in the last 5 years and we don’t expect it to be slowing down any time soon!

More people than ever are wearing 'wearable technology' to track their daily steps, calories burnt and time spent sitting vs standing —

All with the goal to be their best, healthiest self! (YES!)

The recently published fitness trends survey, now in its 16th year, surveys more than 3,000 health and fitness professionals worldwide, and was designed to reveal trends in various fitness environments. 36 potential trends were given as choices, and the top 20 were ranked and published by...

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What To Do When Your Workout Stops Working

Practically every Sunday morning, our GearedUp Family runs in beautiful Lakes Park... Join us!

Whether you are just beginning or are a more advanced enthusiast, there is nothing more satisfying than reaching your training goals.

However, to do this, you must be training efficiently.

If you’re part of the population working out non-stop yet seeing little results, this article is for you.

First, always include mobility and activation warmups.

Warmups are typically done haphazardly, if at all.

How often do you see people wander into the gym, walk immediately up to a squat rack, and start pumping out reps?

If you’re doing this, you’re not only drastically increasing the risk of seriously injuring yourself, but are also not able to exercise to your full potential.

On the other hand, those who do warm up may be doing some cardio and a few stretches, but current research suggests that including mobility and activation work within your warmup is the way to get results.

...

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5 Reasons to Double-Down on Exercise (Especially If You're Over 40)

A gorgeous start to Summer 2022 - Sunset on the Caloosahatchee River in Fort Myers, Florida - June 21, 2022. Photo Courtesy of Charly Caldwell II.

I reviewed some discouraging statistics in an article from The American College of Sports Medicine.

Did you know that only 1 out of every 10 Americans over 50 exercises enough to gain any cardiovascular benefit?

For the past decade, research has estimated that about half of the physical decline associated with aging may be because of inactivity.

Furthermore, people over 65 in particular require adequate fitness levels to help maintain an independent lifestyle, recover from illness and reduce their risks of injury and disease.

It's also been well documented that it is never too late to get fit.

The human body responds to exercise, no matter what its age, and there are many health benefits.

Conversely, without regular exercise, people over 50 can experience a range of health problems including:

  • Decreased muscle mass, strength and physical...
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Swimming Successfully This Summer

Cooling down after a summer 2022 run in beautiful Lakes Park. Photo Courtesy of Charly Caldwell II.

Summer… Beaches… Picnic’s… There are many things that make a quintessential summer but swimming in the beautiful gulf waters is top of my list.

Not only does swimming cool you down, but it also exercises nearly every muscle in your body. 

Of course, while swimming is a fantastic exercise, as with any activity, if you do too much too soon, it is possible that injuries can occur.

Swim injuries vary depending on how the injury occurred, what stroke you were using, and where on your body you feel the pain.

Swimmers shoulder - the classic — 

Every style of swimming uses the arms, and therefore uses the rotator cuff muscle group. This is one of the reasons swimming can be such great exercise.

However, if you ask your rotator cuff to do more than it is ready for at a given time, injury is almost guaranteed.

Injury to the rotator cuff can feel...

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Proper Hydration is Critical to Your Fitness

A Beautiful Early June 'Walking, Running or Biking' Day in Lakes Park.  Photo Courtesy of Charly Caldwell II.

The amount of water you need to drink on a daily basis is often the subject of widespread confusion and debate.

We all know that proper hydration is important but how essential is it to your fitness?

More specifically, how does hydration status affect athletic performance, recovery between workouts and is it sport specific?

First, it is widely accepted and understood that water is a medium for numerous physiological process in the body.

Therefore, it makes sense that exercising in even a mildly dehydrated state puts extra strain on the body and in turn affects exercise performance, outcomes and recovery.

Also, being poorly or inadequately hydrated impairs the body’s cooling system. If we cannot effectively cool our bodies, our core temperature, heart rate and perceived exertion all rise as well.

This means that exercising at any given intensity will feel more...

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Office Based Exercise - Increase Productivity & Reduce Health Care Costs

If you can't get to the beach to walk or run, here's some ideas for exercising from the office!  Naples Beach - March 18, 2022. Photo Courtesy of Charly Caldwell II.

It’s never ending...

Clients are referred to exercise physiologists because they either have several risk factors predisposing them to chronic disease and/or conditions (i.e. high blood pressure, high cholesterol), or they have developed a chronic disease and/or condition and their health care provider wants exercise to be a component of their treatment.

Simple, or at least you’d think so right?

Many of these referred patients have very busy lives: work and family (kids and often grandchildren too), so a big part of successful planning is to find ‘potential exercise/physical activity’ time in their day, which is often no easy task.

If the average person sleeps 7.5 hours per night, that leaves potentially 16.5 hours, to complete 30 minutes of exercise (minimum recommended daily amount by the...

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Wants vs. Needs - Aligning Fitness Outcomes

Early March 2022, Queens Wreath (Petrea volubilis) in full bloom in the Botanical Gardens of Lakes Park (Fort Myers).  Photo Courtesy of Charly Caldwell II.

As a coach and professional for over 30 years now, I have had a wide range of clients with a variety of goals.

Some want fat loss, muscle growth, improvements in performance, more energy, the list goes on.  

While it is important that we recognize and be clear about what we want, it is vital to also establish and align with what we need. 

Even though we may not think we may not need a particular exercise, from an optimal health position, it might be as important to correct posture and improve functional movement patterns as it is to develop specific muscular strength.

How do we integrate what we need seamlessly into our training session so that we still get what we want? 

Educate yourself and seek professional help.

Have an evaluation to find out where your fitness is currently and what you need to improve it....

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