Workouts with a partner

There are many times a client will come to me and request that they train with another at the same time. For one it is much cheaper for each to train this way plus it gives the added benefit of having each other push each other. I personally love training two for ones as we call it in the biz.

One of the first things that comes up though is how can I get two different people to train the same even though they possibly are at different fitness levels.

Well, it is pretty easy actually. I formulate a fitness program that allows each of them to “need” the other for most exercises. Let me explain.

Lets take a real world situation of a program I just designed for a couple at Bayshore.

SPECS:
1) They well both around the same age.
2) It was a man and his wife.
3) They both were super-charged in starting their program.
4) The both agreed to workout together.

Here is an example of some of the exercises I had them do together.
1) Partner pushups where each partner claps the opposite hands of their partner when they come up from the pushup.
2) Medicine ball ab lifts. One partner does an AB crunch while throwing the medicine ball to their partner. Then the partner throws it back to them when they are about to descend.
3) Flexibility ball knockouts. One partner holds a flexibility ball while the other try’s to knock it out of their hands. It sounds silly but if you have never tried this it is so intense.
4) Hand presses while your partner provides resistance.

Though there were a few others I hope you get my point. Many exercises can become partner required if you think them out. And the benefit of working with another could really blast your workouts and take them to another level.

I have only touched upon the workout philosophy of partners. Other times I will create programs for partners that require super-setting and pyramiding type workouts. The possibilities are really endless.

If you can get another person to workout with you and you incorporate the “need” for each other. Not only will you see amazing results you will also start to rely on each other for that needed push to make you stick with it.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

Exercise theme for June

The next fitness theme will be working out with someone and the last article of the month will be how to incorporate exercises that have mutliple moves to work multiple body areas at the same time.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

TV workout

Workouts while watching TV

On my final article for this month’s theme I wanted to talk about how to squeeze in some precious exercising while watching TV.

The average commercial break for most TV shows that run one hour is 12 minutes (about 4 minutes each 15 minute mark). That gives plenty of opportunity for some circuit training during those breaks.

So here is a simplified workout to get you further in your fitness needs.

I have broken up the workout into three parts to capitalize on the three 4 minute breaks.

First commercial (there is no break between exercises): LOWER BODY WORK
1) 25 squats.
2) 20 lunges.
3) 50 calf raises on one foot.
4) 20 leg planks off of the couch.

Second commercial (there is no break between exercises): CORE AND BACK WORK
1) 20 Bird/dogs.
2) 25 bicycles on the ground while moving your elbow to opposite leg.
3) Inner/Outer Oblique rise while on your side.
4) Cobra off floor.

Third commercial (there is no break between exercises): UPPER BODY WORK
1) 25 pushups.
2) 20 dips off of a chair.
3) 25 side planks with twist.
4) 20 punches into a cushion.

During just one 1-hour TV show you can get a total body workout minus the cardio. Hard to give excuses when you can do this and still appear lazy or relaxed.

I realize that some of you may have no idea what some of these exercises mean or how to do them. If you would like clarification just reach out to me and I will describe more in detail.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Perfect You LLC

Workouts for the seasons

This week I thought I would show you the creative side of workouts. I have devised a few fun things to do for each season. Though you may never have realized that these things produce fitness they do indeed. Hope you enjoy.

Winter:
1) Go build a snowman. Rolling a big ball of snow till it collects more and more snow is an incredible lower AND upper body workout. Plus you will burn an estimated 280 calories.
2) Do some snow shoveling for an hour and you will burn an estimated 400 calories.
3) Make some snow angels for an hour and you will burn an estimated 218 calories.
4) Best yet have a snowball fight and you will burn a whopping estimated 318 calories per hour plus let out some stress.

Spring:
1) Do some light yard work or gardening and you will burn an estimated 250 calories per hour.
2) Go for a nice bike ride at a moderate pace and you will burn an estimated 238 calories per hour.
3) If you are a golfer go play a round of golf and carry your own clubs to spark an estimated 265 calories per hour.
4) Pick your favorite trail or mountain path and go hiking for an estimated and whopping 380 calories per hour.

Summer:
1) Go for a refreshing swim and you will burn an estimated 413 calories per hour.
2) Go for an intense jog and you will burn an estimated 472 calories per hour.
3) Head down to the basketball courts and dribble your way to an estimated 472 calories per hour.
4) Take your usual aerobic routine outside and let the sun shine on you. Doing so will burn an estimated 413 calories.

Fall:
1) Go for a walk in your community and admire the beauty of nature and the colored leaves. All while burning an estimated 240 calories per hour.
2) Rake up some of those leaves for an hour and you will burn an estimated 218 calories per hour.
3) If you clean out your own gutters from all those leaves for an hour you will burn an estimated 250 calories.
4) And if you are trying to get in the last few lawn mows of the year take heart that you will burn an estimated 202 calories per hour.

All of the items above do indeed burn calories but they also get work your body in different ways that is great for fitness.

I am sure you can think of much more items that should be on this list. I have provided just a sampling. Be creative in your exercise approach and you will never get bored and you will always be at the top of your game.

Note: Most of the calories were calculated using the following profile:
135 pound female age 35 and five foot five. They were provided for example only. Your profile may be more or less then my example.

P.S. for the romantics out there squeeze in a minute kiss here and there and you will burn an estimated 26 calories. J

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

Working out while sick. Good thing or bad thing?

On our road to greater fitness and health sometimes we become hard-core in our training philosophy. We don’t miss a day, utilize every opportunity to bring fitness into our lives and get stressed whenever anything gets in the way of us doing our daily workout.

But even the fittest of us are going to get sick once in a while. Thank goodness that the fitter and healthier we get the less downtime from a sickness we realize.

But, the golden rule of exercising while your sick is pretty straight forward. If you only have mild symptoms and you generally fill good then exercising while sick will actually boost your immune system and help you fight off your ills. But if you are felling pretty bad then exercising will weaken your immune system and make your illness possibly last longer.

But for some of us, we get scared that maybe we will lose all those results that we have gained while we take a few days or week off. Take solace, it is actually a GOOD thing to skip a week every now and then as long as you exercise regularly. In fact it is actually a GREAT thing to reach your maximum potential.

In my personal training business I usually give my clients off a week for every three months they work with me (depending on hard I have been working them). Not only do they see it as a reward for their progress but it also makes them stronger and fitter by resting their muscles and allowing their bodies a full recovery week to reach their potential. There is proven science behind the rest a week every now and then.

Some of my clients are ultra hard-core and will never take off no matter what I say to them. For them I do a high repetition and easy workout. We move the muscles in a less stressed way and work on proper technique for the week instead. They still receive most of the benefits and their body recovers nicely for it.

So my expert advice to you is if you are sick and need to take off for a week – do it. Your body may just surprise you and be even stronger when you return.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

Simple exercises to do on the job

Hello, what if you are a workaholic and are finding it hard to get to the gym and by the time you do get home at night you are exhausted.

Maybe the following advice will help you. Try some of the following exercise and cardio movements at work. They are all simple, easy, and beneficial to do. And all except the walking ones can be done during a simple 15-minute break during your busy day.

1) Do some old-fashioned push-ups. They are a good core and upper body workout.
2) Do some squats for a great lower body workout.
3) Do some one leg calf raises for some calf work.
4) Do some rotating side planks for arm and core work.
5) Do some isometric holds for various parts of the body. CAUTION – IF YOU HAVE ANY BLOOD PRESSURE ISSUES DO NOT DO ISOMETRICS HOLDS. ISOMETRICS CAN RAISE THE BLOOD PRESSURE TO DANGEROUS LEVELS IN CERTAIN INDIVIDUALS – ESPECIALLY THE ELDERELY!
6) For some quick cardio find some stairs and walk them up and down for a few minutes.
7) For a greater cardio experience go for a walk around your office/campus or take a walk outside during your lunch break.
8) If your job has a gym on site or there is a gym close by – utilize it.

So even though we all think there is no time for fitness I hope I have shown you that doing these simple tips during your day can go a far way in making you feel better, be more fit, and hopefully relieve some of your stress. I had jobs where I worked 15 hours a day and still found simple 15 minute blocks of time to get healthier – you should be able to.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

Support channels for your fitness goals

Hello, So you tried to get all of your friends and family to workout with you or support you but it hasn’t worked out like you planned. Now what do you do?

1) Go to the website http://www.presidentschallenge.org/ and pick a challenge for you to complete. This site is really cool and you can even track your success. You can do these challenges all by yourself or you can even gather a group together to perform the challenge as a group effort.
2) Get a virtual Personal Training program. This is a program (usually 8 weeks) that a certified Personal Trainer creates for you. You and the Personal trainer communicate over email to track and support your goals together. Better yet hire a Personal Trainer that will assure you are never alone or lax in your fitness goals.
3) Send out a flyer to your neighbors and see if anyone is interested in creating a walking group for fitness.
4) If you belong to Weight Watchers or another weight loss group see what kind of eager members might love to have a workout partner. I am sure you will have lots of willing participants.
5) Team up with someone who will never say no to you for a good walk. Your dog.
6) Join a sport. Some gyms have racquetball courts, basketball, or even outside bicycling weekly events and almost all of them have single member signup sheets.
7) Join a group exercise class at your gym. If you have never participated in a group exercise class you will find that for the most part the group becomes very tight and supportive of each other.
8) There are a lot of websites that offer support specifically geared for motivation.

I have just touched upon a few ways to garner support your fitness goals when you feel all alone in your quest.

Next months theme will be (Making fitness a part of your daily living).

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

What happens when your fitness support dries up

What happens when your support dries up

Hello, for this week I wanted to talk about a real concern for some exercisers. What happens when your support stream dries up? What happens when the people you depend on for your fitness support goes away?

For many of us we find that we need the support of others to continue on our fitness quest. We like hearing their positive admiration as we progress to fit and fitter individuals. Maybe these same individuals also exercise with us or are our walking partner. What do we do when they “fail us”?

First and foremost as I have cautioned before (http://personal-trainer-nj.blogspot.com/2009/04/support-for-your-fitness-goals.html) you should always be exercising for your OWN goals. Be your OWN support mechanism. Anything less then exercising for you puts the rate of failure higher.

Maybe you relied on Mary from accounting to walk with you during lunch – but now she cannot. Do you stop walking and getting fitter because of Mary? Of course not! Take some initiative and go to Human Resources and get their buy-in for a walking club at work. Maybe have the company sweeten the pot by giving the top walkers certain benefits (better parking spot, vacation time, free meal at the cafeteria, a plaque highlighting the top walkers, etc.). I have YET to find a company that would not buy-in to this. Now you are the HERO. And you will have lots of walkers to reach your goals.

Grab your IPOD and listen to some great music and walk alone.

But what happens if the partner you go to gym with fails you. Well, first do you really need a partner? If you do then go to some group classes and find that “someone”. Ask your spouse to try the gym with you. It will be quality time you both can share and you will BOTH be getting fitter for it. If the club has a Jacuzzi like my club – that only sweetens the pot for your spouse and you. Make the gym a special time for you both.

Start walking the dog at home if that is your only avenue. The point I hope I keep making is work the problem and find solutions. Never – ever give up your fitness goals.

I really could’ve written a volume on this topic but I kept it short. There are so many roadblocks that I hear from potential clients on this. In fact some clients of mine that have signed on for my Personal Trainer services do it because they want accountability and a partner during their workouts. They love the idea of someone looking out for them and pushing them to their limit.

Always remember that YOU started your fitness goals with YOU in mind. Never let someone else take that away from you!

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

Tools to help you make exercise a part of your life.

Hello, this week I would talk about some tools to make your exercise and fitness goals easier.

1) One thing ALL successful dieters have utilized to make their weight loss efforts stick is to keep a food log. With the advent of the Internet this is easier than ever. Most sites allow you to just drag and drop your meals based on a food database. If you need help finding one reach out to me about what I feel are the best.
2) Even if weight loss is not your goal keeping a food log goes far in showing you exactly what you are eating and how balanced your nutrients are for a given day. Below is what each of you should strive for per day.
a) PROTEIN: 50 to 70 grams per day or 12% to 20% of total caloric intake.
b) CARBOHYDRATES: A minimum of 125 grams per day, optimally 350 to 400 grams or 555 to 65% of total caloric intake.
c) FATS: Approximately 30 to 65 grams per day or 25% to 30% of total caloric intake.
d) WATER: At least 1 ounce per pound of weight.
3) Get a jump rope – and us it daily! Why? Because it is still one of the best ways of getting an intense cardio and building lower body strength. If you do not have a jump rope you still can pretend and go through the motions as if you did have one to supercharge your cardio.
4) Buy a cheap pedometer to assure you are getting 10,000 steps a day. By taking 10,000 steps a day you will burn an additional 500 calories a day. See my post http://personal-trainer-nj.blogspot.com/2009/03/walking-as-part-of-your-fitness-goals.html
5) Take a multi-vitamin daily. Very FEW of us ever get all the required nutrients we need daily. Buy the store brand multi (with minerals) – they work just as well as the pricier ones.
6) Write into your calendar/planner set times to exercise and OBEY the appointment you have with yourself. Research has shown that this little step goes far in your goals for obtaining a fit body.
7) Buy some Personal Trainer sessions (Believe me I am not trying to self-promote myself here). When you are accountable to another about your fitness goals research has shown you are more apt to go the distance to achieve your goals. I have some clients that only see me once a month to assure they are at their best. Others only buy ½ hour sessions with me weekly. The point is my clients realize that having a professional review and work with them really makes a BIG difference. Again, research shows that people who utilize a Personal Trainer are happier with their exercise experience and obtain results MUCH quicker then if they tried to go it alone.
8) Plan on two days away from the gym to achieve your goals. On these days walk your neighborhood. What this does is get you into the mindset that the gym is NOT the only place to get fit.
9) Keep an exercise diary. Map out your goals, what you did, how many sets/reps and pounds, and write how you felt before and afterward. Strive to better your results daily.
10) Make exercise a part of your favorite TV show. If you watch a 1-hour sitcom plan on either stretching or doing easy exercises while you watch it. I use this technique with all my clients and they are amazed how good they feel about themselves when then do this.
11) Fit exercise into everything you do.
a) Park farther away from your destination.
b) Bike more.
c) Take the stairs more.
d) During your lunch break grab a willing partner and walk.
e) Do some sort of stretch every 45 minutes while at work. See my post for some simple all body stretches. http://personal-trainer-nj.blogspot.com/2009/02/basic-stretches-to-keep-you-relaxed.html

12) And lastly – love your body. It is the only one you will ever have – make it ready for the challenges that life demands.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Why so quiet out there in cyber land

Hello, I have over 50+ members (and it grows by about 5 new members a month) to this BLOG but so many of you are SO silent and never comment etc.

So to sweeten to the pot I will be offering an 8 week virtual trainer session to the subscriber that comments the most for the month of April.

The subscriber that comments the most in this month will be offered a full Personal Trainer program that will show them the results they want.

The winner will be offered email support for the duration of their program. This is a $350.00 value.

I look forward to awarding this to a lucky subscriber to my BLOG.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Support for your fitness goals

Hello, Some of the toughest barriers you may encounter when you are working towards your fitness goals is lack of support from those around you. Below I will talk about some obstacles you may encounter and offer some steps and hints that hopefully will get the needed support you want. I have picked some of the most common arguments I get from my Personal Training business to show you how I answer to them.

Dilemma: Your spouse thinks you are trying to get fit to leave them or test the waters (You would not believe how many times I hear this one).
Response: You should reassure your spouse that rather then testing the waters you are assuring that you will be around for a long time and that you care about them enough to make a change to make that possible. That you are making yourself into a healthy person that can keep up with them (even if you feel they are of shape) to have the best possible life. Try to get them to do a few workout moves with you like partner push ups, medicine ball twists, etc. Your goal here is to make them feel good about your efforts while drawing them in to the benefits. With the right coaxing you will snag them into your fitness web. I caution you to not give the answer that you are doing this for them. Don't ever ever forget that you are doing this for YOU!

Dilemma: Your friends and everyone around you think you are perfect just the way you are.
Response: Tell everyone that you truly appreciate that but you are not changing the old you. Your personality will still be the same - except now your body will be able to do more. You may look better but that is just an added benefit of why you are doing this.

Dilemma: Your friends miss the old you. They miss a night of ice cream and sorrow stories with you.
Response: Let them know that they still can have those days with you but you might just eat frozen yogurt instead. Your mind and compassion hasn't changed just your fitness level. Let your friends know how great exercise has been to your well being. Offer to exercise with them and THEN grab that ice cream. Better yet - go for a long walk with that ice cream cone around your neighborhood with them in tow.

Dilemma: Your spouse is suspicious of your gym time.
Response: Invite your spouse to join you. Even if exercise isn't their thing. All gyms offer some sort of free pass to potential members. Show them your workout - your dedication - and show them how great you feel afterwards. Tell them how great you would feel if you could workout with them and them alone. Make them feel special and wanted. For example one of the gyms I work at offers boxing instruction. Not cardio boxing but true boxing instruction. Other gyms offer martial arts training. Maybe this is the hook you need to get your spouse wanting to go with you to the gym. Most gyms have pools as well. Sweeten the experience with your spouse by telling them you both can relax in the jacuzzi after working out. Make it your own private time together.

Dilemma: Your friends tell you that the effort you are putting into your fitness goals is not working and it is a waste of time.
Response: Accept their judgement. And prove them wrong with every clothes size you go down. Never be in their face - let the results talk for you. Before long I can guarantee you (based on past experience) that they will be coming to you for help with their fitness goals.

Dilemma: Your friends and/or spouse tells you that they miss the old you.
Response: Reassure them that you still have the same personality and mind. All they miss is the unhealthy you.

Dilemma: You miss being one of the crowd.
Response: Do not give up. The more fit you get the more opportunities you have to cheat once in a while. Do not be one of the crowd anymore be the leader.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Small things you can do to make your vacation healthier

Hello, One of the toughest things for most of us to do is to find time for some sort of exercise while on vacation. Below I outline some tips to hopefully make it easier.

1) Since you are on vacation try to walk as much as possible. If possible, forget transportation and take in all the sites your destination has to offer. Riding back and forth may be easier but think of all the things you may be missing. Don't forget my article on why getting 10,000 steps a day is awesome to meet your weight loss goals:
http://personal-trainer-nj.blogspot.com/2009/03/walking-as-part-of-your-fitness-goals.html
2) Try my hotel workout:
http://personal-trainer-nj.blogspot.com/2009/02/hotel-room-workouts.html.
4) Try my hotel stretching routine:
http://personal-trainer-nj.blogspot.com/2009/02/basic-stretches-to-keep-you-relaxed.html.
5) Use the stairs as much as possible in your hotel. Most times it is the quickest route to the lobby anyway.
6) Take an early morning walk with your spouse or kids.
7) If your hotel has a pool or you are by the ocean go for a swim. Swimming for a hour comes close to the calorie expenditure of jogging for the same time.
8) If your hotel has a fitness center make it a point of exercising at least once every two days. Reward yourself with a massage (f applicable) after each session.
9) Most hotels without fitness centers have agreements with local gyms to allow their guests to exercise at these gyms. Most are priced very cheap. I have used this many times myself and got to see a variety of gyms.
10) If you have kids chances are YOU will be exercising plenty depending on their age. Enjoy the time with them and be a kid yourself again.
11) Vacationing is about having fun so have those ice cream cones and hot dogs just don't over do it. Most people are satisfied with one scoop on a cone just as much as they are with three scoops.

I have only touched upon a small sprinkling of ways you can make a vacation more exercise friendly.

Another article that might help you is one the describes how my wife and I recently handled a vacation to Disney World last year:
http://personal-trainer-nj.blogspot.com/2008/07/back-from-vacation.html

Each vacation brings new and different avenues for fitness. Explore the possibilities and NEVER EVER let ANYTHING get in the way of your health.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Hello, I am currently scheduling out my calendar for the rest of the 2009 year. If you are from the Central New Jersey area and would like me to talk to your organization, club, business, or get together with a group please send me a request and we can start talking about your needs and what kind of fitness-themed lecture(s) I could provide to benefit your group.

I just recently did two fitness lectures at the East Brunswick Library that were about core conditioning and functional training. They were well received and the Library has asked me back to possible do one a month.

If you never attended one of my lectures they are fun, very informative, and very hands-on.

Regards,

Eddie Camaroto CEO
Perfect You LLC

Walking as a part of your fitness goals

Today, I would like to talk about walking to increase your weight loss goals.

Benefits of walking:
1) Low impact on the joints.
2) Can be done anywhere.
3) Requires little or no equipment.
4) Grab a partner and walking becomes a socializing experience.

The general rule of thumb for walking is that walking is roughly equal to 1/2 the amount you would jog. Example: 1/2 hour of walking is equal to 1 hour of jogging.

The goal of everyone is to get 10,000 steps per day. Let me take apart why this number is so magical.
1) For every 2,000 steps you take you burn roughly 100 calories. Well 2,000 steps divided into 10,000 steps leaves you with 5 and if you take 5 and times it by 100 (calories) you get a loss of 500 calories a day!
2) You need to burn off an additional 3,500 calories to lose one pound.
3) And by taking off additional 500 calories a day for seven days - YOU LOSE one pound.

So just by making 10,000 steps a day you are going to lose a pound a week. Keep up with your fitness and proper eating and you will go far to lose the weight and increase your cardiovascular system.

To track your steps per day pick up a Pedometer. They are sold in any fitness chain (Dicks, Modells, Sports Authority, etc.) Pedometers are cheap and expensive. I got mine for $3.95 and it works perfectly.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

What do you want to see in this BLOG

Hello, Though I have a topic agenda for the year about what I am going to be talking about weekly - I thought I would give a shout out to get any suggestions for articles that you want. Please submit your ideas and I will do my best to write about them.

Regards,

Eddie Camaroto

Delay in postings

Sorry for the delay in my postings. In the last two weeks I have taken on 9 new clients and I have been busy setting them up and getting them going. I have also went to a new accounting program and am still in the process of porting over all the data. And got hit with jury duty. Gezzz - when it rains it pours. :)

To tighten up my time even more - I am in the process of giving two fitness lectures at my local library.

I should be back in the Blogging game next weekend.

Regards,

Eddie Camaroto

Basic stretches to keep you relaxed during vacation

Here is a list of stretches that one should do to stay limber during a vacation.

If anyone would like to know exactly how to do the stretches let me know and I will email you the correct form.

1) Quadtricep stretch
2) Hamstring stretch
3) Calf stretch
4) Groin stretch
5) Glute stretch
6) Hip flexor stretch
7) Neutral position back decompress
8) Shoulder stretch
9) Pectoralis stretch
10) Trap stretch
11) Scalene stretch

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $50.00 per hour for in-person training and $15.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Hotel room workouts

Hotel Workouts

Just because you have no fitness equipment on your vacation does not mean you should be sacrificing your fitness.

Some types of exercise that you can do in your hotel room:

1)Squats – Pick a place in your hotel room and do some deep squats.
2)Lunges – Pick a place in your hotel room and do some deep lunges.
3)Calf raises – Place your feet on top of a phone book (most hotels have them tucked away in a drawer – usually next to a bible) and do some calf raises.
4)Abdominal crunches – Place a bath towel on the ground and bang out some tummy tightening abdominal crunches.
5)Inner/outer thigh raises – Place a bath towel on the ground and lie on your side. Make sure both feet are together then move your top foot forward and raise it up as high as you can go for a set amount of repetitions. Next put your feet back together and move your bottom foot forward and raise it up as high as you can for the set amount of repetitions. When done move your body to your other side and repeat.
6)Pushups – Put a bath towel on the ground and do some tried and true old-fashioned push-ups.
7)Chair dips – Grab a chair and step in front of it. Next lower your body so that you can grab the chair with both of your hands from behind. Now move your self forward, away from the chair, and lower your body below the chair, then raise it back up again. Do a set amount of repetitions.
8)Suitcase presses - Fill up your suitcase with some clothes and do some overhead shoulder presses.
9)Suitcase bench presses - Fill up your suitcase with some clothes and do some bench presses on your bed.
10)Jumping jacks – Do this old time gym favorite in your hotel room to get some cardio workout in.
11)Sideways lunges – Do some deep sideways lunges.
12)Pretend jump rope – Go through the motions, with your hands and feet – of jumping rope just as if you had the real thing. This is a great cardio exercise.
13)Hamstring lifts off a mattress – Lie on your bed. Have your feet bent and the bottoms of your feet on the bed. Now raise your butt and lower back off the bed till you form a slanted bridge with your body then lower and repeat.

These exercises can be done anywhere and give you a sense of pride that you are not letting your fitness goals slip away.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $50.00 per hour for in-person training and $15.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

We missed two articles for the end of January

I wanted to apologize for two missed articles we never posted for the last two weeks of January. We had a hard disk crash and spent the better part of two weeks rebuilding our system from backup media. But we are back again for February.

Regards,

Eddie Camaroto
CEO - Perfect You LLC

Fitness Themes for February 2009

Hello, Perfect You LLC will be posting the following theme for the month of February

Working out while on vacation:
Week 1: Hotel room workouts.
Week 2: Stretching routines to get you through your vacation.
Week 3: Walking as a boost to your conditioning.
Week 4: Small ways to improve your fitness level while enjoying your vacation.

Regards,

Eddie
CEO - Perfect You LLC