Cleveland Personal Training

The holidays are the best time to get in shape

Hello and thank you again for viewing my blog on personal training and fitness related topics.  Since I have been doing personal training in Cleveland for a number of years now, I have noticed that around the hoildays the gym tends to get much more busy.  This may be due to a number of factors.  During this time people have more time off of work, many feel guilt about indulging at holiday meals, and people begin to reflect on the past year.  Whatever reasons may drive a person back into the gym, I am happy for them. 

I always say that the toughest part of working out is what happens in your mind.  If you make the decision to work out and take care of your health no matter what, everything else will follow.  I am a firm believer that most of the obstacles that we face in life, or most of the limitations we see are self imposed.  In other words, the greatest challenge you will face will be in confronting your own disbelief, fears, objections, motivation, and uncertainty.  Once you conquer those, everything else will follow. 

Some examples of why a person will not work out or stick to it are...

1)  I am too busy

2)  I am too old

3)  I don't know what I'm doing

4)  I'm embarrassed that other people are looking at me

5)  I've been out of it for too long

6)  I have some aches or pains that I am unsure about

7)  I can't afford it

8)  The gym is too far away

9)  The weather is bad

10)I don't deserve to look or feel good.  I am a failure. 

and on and on and on....

Now allow me to offer some insights on each of these objections.

1)  "I am too busy".  Everyone is busy.  I have trained individuals who own their own businesses and work 16 hour days but still find time to get into the gym for one hour.  If you don't have time to go to the gym, make sure you set aside time for the doctor and future medical operations, because your going to need it. 

2)  "I am too old".  I could point to any number of well known celebraties that are still exercising into their 80's and 90's.  I recently read and article about an 80 year old woman who competed in a triatholon.  I myself have trained clients as old as 88.  You are never to old. 

3)  "I don't know what I am doing".  Then hire a qualified trainer to help you establish a safe, productive workout routine.  Even one or two sessions should provide you with a weath of knowledge.  If you can't do that, there are numerous instructional dvd's you can do in the home where they explain the exercises.  Make sure you consult with your Doctor before engaging in a workout program.

4)  "I'm embarressed that other people are looking at me".  Even if they were, which they are not, would you let that stop you from becoming healthier and happier through exercise?  The truth is most people are in their own world when they are working out, they are listening to music and/or watching the television.  Most people are in the gym to get the job done.  It's one more thing on their daily to do list and the truth is that most people could care less about what you are doing.

5)  "I have been out of it for too long".   All the more reason to get back in.  Enough said.

6)  "I have some aches or pains that I am unsure about".  Check with your doctor for any restrictions you may have.  Then contact a qaulified and experienced personal trainer who can show you safe ways to workout without aggravating any preexisting injuries or conditions. 

7) "I can't afford it".  Can you afford not to?  Can you afford the increased medical bills that may very well be in your future if you don't engage in regular exercise and sound eating habits?  Can you afford to walk/run around your nieghborhood (free).  Can you afford to do pushups,modified pushups, or any number of bodyweight exercises that require no equipment in your living room (free).  Don't know how?  Hire a trainer for a few sessions to show you how.  It will be worth every penny. 

8)  "The gym is too far away".  Then consider creating a home gym or going with the above mentioned technique of doing exercises that require little or no equipment in your own home.  Many trainers including myself go to people's homes and bring a great deal of useful equipment to optimize workouts.

9)  "The weather is bad".  This is a good time to have your plan B workout program in place in the home.  A little home equipment and knowledge goes a long way.

10) "I don't deserve to look or feel good.  I am a failure".  Believe it or not some people actually think this.  It's unbelievable.  Does everyone else deserve to look and feel good except you?  Would you let someone else talk to you that way?  There is a lot to be said for positive self talk.  If you would not allow someone else to talk to you like that, then don't talk to yourself like that.  Build youself up with statements like "I can", "I will", "I deserve".  Even if you don't believe it initually, keep saying it everyday.  It will build into your subconsious and take hold eventually. 

I hope this blog has been helpful for you in overcoming some of the common issues with working out regulary.  Make sure to set some challenging but attainable goals for the new year.  As always you can visit my website at http://www.paulowens.org. 

The best form of cardio

From time to time doing personal training in Cleveland I am asked what is the best form of cardio.  There are hundreds of ways that a person can engage in activies that increase their heartrate, burn calories, and increase overall quality of life.  When I am asked this question, I usually respond with "whatever the person sticks with".  This is a very simplistic and straight forward answer, and I realize that.  The reason I make this statement is because I see so many people (especially around New Years) that have great intentions to get in shape, but quickly fizzle out after a few weeks, simply because they hate what they are doing.  If you have encountered this problem before, please continue reading as I will offer some suggestions that may help you.

Think back for a moment when you were younger...back to when you were in Junior High or High School.  What sports did you play?  What after school activities did you participate in?  Chances are that what you did required some form of physical activity whether it was football, golf, marching band, or even the drama club.  In addition to this you may have swam in your friends pool, played backyard tag, ran around the woods and played war with the neighbor kids, kicked around the soccer ball...the list goes on and on.  I have often thought about how sad it is that as we get older so many of us forget how to play and have fun.  In the movie "Hook" (One of my favorite movies), there is a moment in the movie where an older man (who used to be one of the children in Neverland) asks a police officer "Have you forgotten how to fly?"  The police officer replies, "One does".  I've always thought this was sadly indicative of how many of us forget how to play, or how to fly so to speak.  The reason I point out this sad reality is because when you were younger and in school, you probably did not say to yourself, "I better go and shoot some hoops because I need to get some exercise".  You probably didn't say "I'm going to go play ghosts in the graveyard because I need to get some exercise".  You did it because it was fun!  It's time to put the fun back into your workouts!  This is your task, and if you can do it successfully I can assure you your workouts are going to better.   

Now that we've discussed the fun factor, let's talk about what most people do for cardio.  For many people, cardio means getting on a treadmill, bike, or stationary machine.  If you do this and you enjoy it then absolutely keep doing it!  However, if doing so is little more than another chore for you; something you dread, then I would say that your long term prospects for success are low.  Consider thinking outside the box of conventional wisdom and think of fun forms of cardio that you can work into your routine.  Let's look at a few examples.  Do you like shopping?  One way you could increase your cardio routine would be to go to the mall and walk around.  Do you see a store you want to go into?  See something you like?  Well force yourself to do one lap around the mall before you will allow yourself to go in and look at the item.  You'll probalby notice you walk faster anyway!  Do you have kids?  Tell yourself your going to get down and wrestle with them a little bit a few times a week.  Do you like animals?  Get a dog and walk him/her every evening.  Get involved in a paintball club, a softball league, a kayaking club, learn to Salsa or take up a martial art.  The point is to do something fun, and for many people this will mean interacting with new people and learning or doing something new. 

It's a sad reality of your daily lives that we so busy.  For most of us, an eight hour work day is a light day.  Time is often limited.  The good thing about choosing some alternative forms of cardio such as I mentioned above is that you can often spend time with family or friends while doing these activies.  Consider it multitasking.  You get a good workout in and spend time with someone at the same time. 

To conclude, I want you to think about what you did as a child or what activities you did while in school.  Consider changing your cardio routine to one where fun is the focus.  If you can do that, you many notice greater success and consistancy than you had before.  Good luck and thank you as always for reading.  Please feel free to check out my main website at http://www.paulowens.org.  You may also contact me at paulspersonaltraining@gmail.com 

Training and accountability

By Paul Owens CPT-NCSF

Personal Training in Cleveland.  Hello and thanks for visiting.  Today I want to talk about an important topic that is so imperative to the success of many people; the topic of accountabity.  I spoken before briefly on this subject but I would like to elaborate a little more today on this principal that is so much at the heart of personal training.  For some people such as myself, working out is a very natural part of the daily routine.  For some, it's akeen to brushing your teeth.  It's simply something a person does as a part of their daily schedule; something that always gets worked in one way or another.  This is not the case for all people.  Not everyone loves to workout.  In fact, some people if they are being totally honest hate it.  For many people knowing all the various benefits of working out and a sound diet are simply not enought to overcome their dislike for working out.  This is where a great personal trainer can come in.  When I think about the benefits of having a personal trainer, accountability is at the top of the list.  For some people, having a trainer to hold them accountable is the single greatest motivating factor for hiring a personal trainer. 

On occasion, I have spoken to people who have great goals such as losing weight or simply improving their physical appearance and overall health through exercise. The problem is that they lack motication.  They then go on to state that they would like me to conduct a few personal training sessions with them to show them what to do in order to accomplish their goals.  There is a fundamental problem with this approach.  First, we know that the person A) has fitness goals that he/she would like to reach and needs some instruction to help them reach these goals, and B) that he/she is unmotivated.  If we only meet for a few sessions, the first problem will to a large extent be solved.  I will be able to show the person what he/she needs to do to accomplish those goals.  I can give them dietary suggestions, show them which excercises will be most beneficial for them, how many reps, how many sets, resting time, injury/medical condition condiderations, and on and on.  The person can even take as many notes as they want.  Problem A is solved for the most part (although I could impart a lot more knowledge to them in additional sessions).  The person now knows for the most part what they need to do.  But, as you are probably thinking, problem B still exists.  The person is not motivated.  What has occured in our few sessions that will totally change them from an unmotivated person who went from not having the motivation or discipline to train to someone who does?  The answer is...nothing.  If anything, the person may get in a few workouts on their own, but ultimately, based on what I have seen time and time and time again, the person will probably end up quiting, and relatively quickly.  I have seen this so many times that when people approach me who A) say they have aggressive goals B) that they are very unmotivated and C) that they only want to meet with me for a few times, I will usually tell them to either save their money or commit to training with me on a regular basis.  Unless they can stir up a deep inner motivation, their money will be very much wasted on a few sessions that will fill them with knowledge they won't ultimately use.

Working out comes natural for some people.  Some people simply have that inner motivation to get to the gym.  Some people do not.  If you fall into the later category and have aggressive fitness goals, chances are you are going to need a trainer to give you a certain level of accountability.  If finances are a concern, ask about package discounts.  Many trainers will work with you on price if you purchase a bundle of sessions.  Thanks for reading.  As always, you can visit my website at http://www.paulowens.org or email me at paulspersonaltraining@gmail.com.    

The rising cost of health care

By Paul Owens CPT-NCSF

Personal Training in Cleveland.  Thanks for visiting.  Today I want to write about a topic that is on many people's minds...the rising cost of health care.  If you are like most Americans you have probably noticed the increasing strain of health care costs on your wallet.  Health care costs continue to go up every year disproportionately to the increase in the average Americans wages.  Outside of political activism there is little that the average person can do to combat these increasing costs.  If you are self employed, you no doubt realize how difficult it is to obtain affordable health insurance.  If you work for a major corporation, you have probably noticed over the years that while your benefits stay the same or even go down, you seem to pay the same or likely even more each year in premiums.  It is easy to feel helpless and frustrated in this predicament, but we do have some means of improving our situation; namely diet and exercise. 

There are numerous reasons to work out and eat well, but one of the most significant reasons for any person should be increased quality and quantity of life.  Sound diet and exercise have been shown to deter or prevent numerous health problems.  Working out releases chemicals in your brain which literally make you feel better.  Combine this with improved self image and self esteem and it's easy to see how this could eventually help a person make the move to get off of antidepressant medication with of course their doctor's approval.  Working out and wise eating habits can also prevent life threatening events such as heart attacks and help people who have diabetes get the disease more under their control.  If those are not good enough reasons, consider for a moment that I have seen many of my clients get off of medications that they have in some cases been on for years.  Some of the medications I have seen people get off of (with their doctor's approval) are pain medications, cholesterol lowering medications, antidepressants, and sleeping medications.  Again, if the idea alone of getting off of a medication does not entice you, consider for a moment how much these medications will cost you over your life in terms of dollars alone.      

Consider for a moment that when it comes to working out, an ounce of prevention may be worth a ton of cure.  You alone have the ability to put in that ounce of prevention.  Working out just a half hour a day may be the very thing that helps you prevent a future heart attack, help fight depression, boost your immune system, give you more energy to have fun with your family and friends, and extend the length and quality of your life.  All this, while ultimately improving your health and therefore lowering your overall lifelong medical expenses.   

Some people are concerned with the costs of gym memberships and/or personal training.  It is understandable that some people are simply trying to get by day to day.  I am a firm believer however that each dollar spent on health and fitness will have many times a return over the course of a persons life.  Some company's and health insurance providers now even reimburse their employees and clients for fitness club memberships and personal training sessions.  These organizations have figured out that if a person works out and engages in a healthy lifestyle now, that will save on health care costs and result in happier employees all around.  If these organizations are willing to put their money on this, you can bet there is strong evidence to support that this is true.

In closing, I want to make the point that in today's world, we unfortunately are limited in what we can do to lower the rising cost of health care.  But remember, you can control many aspects of your health through diet and exercise and thereby lower your health care costs throughout your life.  Always consult your physician prior to going off of any medications and prior to engaging in any physical fitness program.  If you would ever like to get in touch with me for training, you can always reach me at http://www.paulowens.org.   You can also get in touch with me at paulspersonaltraining@gmail.com.  Thanks and happy training.       

The truth about weight loss (Part 1): Mindset

As a certified personal trainer in Cleveland, I have worked with many clients whose goal it was to lose weight.  I have worked with some clients whose goal it was to lose five or ten pounds, and others whose goal it was to lose fifty, seventy five, or even one hundred pounds.  Regardless of the number that a person comes to me with in terms of their desired weight loss, it is imperative that their mindset be in the right place before we even think about beginning a workout program.  Remember the old saying; "the only place that success comes before work is in the dictionary". 

It's time for a blunt realty check.  If a person is excessively overweight, this is more than just a condition. This is a mindset, a lifestyle, a way of living that the person has engaged in for what is likely years or even decades.  Changing this mindset or lifestyle will likely not be easy.  It is going to take a complete change in the person's thinking and belief system about him or herself for the change to take place.  The individual must not only come to believe that proper diet and exercise is imperative in their life, they must also learn to prioritize exercise in their schedule.  Prioritizing exercise goes back to the person's belief system about him or herself.  Does the individual truly believe that proper diet and exercise is crucial for a happy healthy life?  Does that person enjoy working out?  Does that person understand the long term consequences of not working out and eating properly.  If the answers to these questions are no, then the probability of long term success goes down to nearly zero.

I have been greatly blessed to be a personal trainer in Cleveland to some really incredible people.  Between their ability to realize the importance of exercise, and my commitment to give them everything I have as a trainer, I have witnessed amazing results.  I have seen clients who have suffered strokes regain a great deal of use from arms and legs that once barely functioned.  I have worked with clients who have gone off of medications that gave them troubling side effects.  I have helped individuals go through grueling workouts to prepare for the rigors of basic training and I have helped people add both life to their years and years to their life.  The most important thing for these people is that they made a decision in their mind.  I always say, "once the decision is made, the rest will follow". 

This is only one part in a series that I will be writing on this topic.  Keep checking back for new updates to this site.  If you would like to find out more about the services I offer as a personal trainer in Cleveland, you may visit my website at http://www.paulowens.org.  You may also contact me at paulspersonaltraining@gmail.com.      

The decision to utilize a personal trainer

By Paul Owens-CPT/NCSF

Why employ the services of a personal trainer?  As a personal trainer in Cleveland, I have found that many people today understand the numerous health benefits associated with good diet and exercise.  We are bombarded daily in the news about the benefits of working out, and maintaining a healthy lifestyle.  Many of the most common causes of mortality can be prevented or delayed through consistent exercise and a healthy diet.  We all know this, and yet many people struggle to make working out and sound nutritional decisions a part of their daily routine. 

Personal training to a large extent is about providing expertise, accountability, motivation, and nutritional guidance.  I have worked with clients who work very long hours; sometimes as much as sixteen hours a day.  I have often marveled at the commitment that these clients have, but I have noticed one thing that makes them successful.  These people, no matter how busy they get, set an appointment with me, and stick to it.  They treat their appointment with me like any other business appointment that must be met.  This is one of the great benefits of personal training...accountability.  When you know someone is waiting at the gym for you to show up, it has a very different impact on your thinking than if you were to just take on the mentality that you will work out when you get done with work.  Far too often, when you get done with work, you begin to think "man, what a long day, I am so tired, I'll just do it tomorrow".  Unfortunately, tomorrow often turns into the next day, and the next day, and the next day.  Pretty soon those great goals that you came up with are just a fading dream. 

When you employ the services of a great personal trainer, you get someone who is as committed to your goals as you are, and has the knowledge and expertise to make sure you reach those goals.  If you can get a certified personal trainer, set a schedule, and treat your appointments as any other obligation that you have throughout the day, you are well on the road to success.  Now you have two minds committed to your success, not just one. 

If you are in the Cleveland area and are looking for an experienced certified personal trainer, you can visit my website at http://www.paulowens.org, or contact me at paulspersonaltraining@gmail.com.  Thanks and happy training.