Body Perfect Weight Training Tips

Here are some of the important fundamentals of any weight training and overall exercise program that you need to remember when you are focused on developing
a Body Perfect Fitness and Health program.

Safety First- any weight training has some risk associated with it if you do not practice safe procedures. The following guidelines will help you stay safe and stay free from injury.


Warm up and Cool Down- it is very important to get the muscles prepared for your work out by getting the blood flowing and raising your body temperature which in turn helps your oxygen flow to all of your muscles. It gets you revved up for a great work out and also helps reduce injury.

Focus on Form and Proper Technique- I watch so many people in the gym everyday that are not using the correct form or technique that easily could lead to severe injury. Think Slow and Smooth. Only lift what you are comfortable with and never every sacrifice good technique for trying to muscle a weight that is too heavy for you.
More weight doesn't mean more strength and success. If your form and technique is no good then you are wasting each rep and not getting the true benefit from it.
Keep away from momentum pushes from your body, or arching of the back or jerking your head forward in a upward lifting movement. Remember Slow, Smooth and Realistic.

What you should DO-

Wear proper shoes that provide grip
Keep your back straight and stomach tight
Always ask for help in spotting for heavy lifts and communicate with the spotter exactly how many reps and when you need help.
Be aware in the weight room and carry weights with care and properly

What you shouldn't DO-

If you feel pain at any time STOP!!!!
Lift only what you feel comfortable with that you can handle with a smooth and non jerky motion with an minimum of 8-12 reps.

BREATH!!!!- Do not hold your breath.. Remember to breath out on the concentric or muscle shortening phase and breath in on the stretching or eccentric phase. Focus on squeezing the muscle.

REST REST and REST- Never work the same muscle group more than 3 times in any given week. You need at least one day between working the same muscle group.

Write it Down!!!- Goals are achieved when you set one on paper and then monitor your progress. Every weight training program should include some form of tracking of your progress on paper. It is a great way to monitor your success!!!

Eat at the right time: Nourish your muscles after a good work out. Remember that every time you work out your muscles you deplete stores of carbohydrates (glycogen) as well as your amino acids. You need to refuel those worked muscles with a good mix of Low Glycemic Index Carbs and solid protein like a nice piece of Salmon or lean chicken breast.

Remember Safety First, Have Fun, Rest and Re-energize and Refuel.

Stay Safe and enjoy your journey to Body Perfect Fitness and Health.

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See you in the Gym!!!!!

Rob your Fitness Coach

Depressed? Get Exercise it does the Body Good!!

Yes, some of the latest research from studies done at University of Texas' Southwestern Medical Center, Alberta Children's Hospital and the Cooper Institute shed some light on the fact that Body Perfect Exercise helped in the reduction of adult depression. They discovered that people who exercise at between 3-5 times per week and a minimum of 30 minutes per
Body Perfect Exercise session, saw a reduction in depression as much as 50%. Even those that exercised not as often, but still exercised in moderation, saw a reduction of 30% in their depression.

Aerobic Exercise is as effective as antidepressant drugs and other therapies that reduce depression.

They also stated the key was in the intensity and amount of time (30-35 minutes) minimum that really helped support the replacement of drug related therapies for depression.

Body Perfect Exercise is a Power Anti-depressant!!!!

Remember that maintaining and improving your Body Perfect Fitness and Health and how you feel and look comes down to how you manage your thoughts and ideas about a consistent and persistent Body Perfect Fitness and Exercise Program.

We are here to help and support you in your goals at Body Perfect Fitness and Health.

Take the time to visit me at this Blog Session often and also visit us at:

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Setting Body Perfect Fitness Goals for the New Year

Goal Setting 101


All of our lives, we have many things we want to accomplish, but somehow, someway, things just don't get done. That includes sticking with a lifestyle change that helps improve your overall fitness and health.


Each year the average American gains more and more weight, and yet there are more and more diet plans, weight loss schemes, exercise programs, and short cut methods that are supposed to support a Body Perfect solution.


Well I have a secret!!!


Life and success in your fitness and health goals, begins and ends with a between the ears process.


Yes, your MIND!!!

How you feel, what you think, what is going on between your ears, effects the net result of any lifestyle change, fitness program, or reaching any long term fitness or health goals.


So let's talk about Goal Setting and how important of an impact and focusing on establishing S.M.A.R.T Goals has on your future success in fitness and health.

So this is what defines S.M.A.R.T Goals.

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S.M.A.R.T Goals @ Body Perfect Fitness and Health

S- Specific- Please make sure you know exactly what you are trying to accomplish. Lose 20 pounds, Get body fat % to 16%, etc.


M- Measurable- How are you going to track it. A scale, a tape measure, or a special instrument. Also keep in mind how often as well. Daily, weekly,etc.


A- Acceptable- Does it make sense?


R- Realistic- Can you reach this goal in the time you set in the amount you want.
Like losing 20 pounds in a week. Don't set yourself up for failure.


T- Timed- Put it on your calendar. How long is it going to take you.
Make sure you do not put to short of a time line on this one either.



So remember keep it S.M.A.R.T and keep it in print, and keep it close and in constant sight and your odds are bound to improve.


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Visit your Body Perfect Fitness and Health Blogging Session on the link below and be a part of helping support and improve everyone's overall Body Perfect Fitness and Health.

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Winter Wonderland Workout!!!!

Well if you are like me and live on the East Coast, then this weekend you may have gotten your work out with a shovel in hand. Yes, I just got done my Sunday workout in the 12inch plus snow fall in the MidAtlantic and many of you are probably doing the same thing.

A fews thoughts.... First of all please be careful in the snow shoveling.

Many people with heart related conditions suffer heart attacks while shoveling snow.
Shoveling snow will help develop your back and arms, but you need to make sure you do the following when shoveling.

Dress appropriately
Take many breaks- rest to make sure you are not taxing your heart too much.
Do not lift too much snow at one time-Snow is very heavy and can put a strain on your heart and back.
Make sure you bend your knees and take pressure off your low back while lifting the snow.
Push the snow along the ground to avoid lifting too much weight at one time.

Stay safe, Stay warm, and if the gym is closed today, you just might be getting your resistance training from your shovel today.

From your Fitness and Health Coach Rob @

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Looking for permanent support in your Weight Loss Challenges then Get Coached!!!

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Why diets Don't Work!!!

More Americans are on diets. In general, people continue to understand that traditional dieting (deprivation, short-term solutions) spell failure. Instead, it takes permanent lifestyle changes to take and keep weight off. Thirty-three percent of U.S. adults (71 million people) are currently dieting.
Copyright © 2004 Calorie Control Council

Yes it's true. DIETS DON'T WORK!!!!!
Based on research from the Calorie Control Council, millions of americans continue to use dieting unsuccessfully to help control their weight.

For your New Year's resolution, it's time to reevaluate your approach.

Let's make 2005 the year that you decide to change your Body Perfect Lifestyle and get control of your weight through a balanced and common sense approach to weight loss and permament weight management through a Body Perfect Fitness and Health LifeStyle change.



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Experts Predict 2005 Trends in Dieting and Weight Control

For Immediate Release:
Contact: Beth Hubrich, RD
Phone: 404-252-3663

Experts Predict 2005 Trends in Dieting and Weight Control

Decreasing Portion Sizes, Controlling Calories, Counting Steps and Reducing “Calorie Density,”
Will be Top Strategies in 2005 Say Experts

ATLANTA (December 16, 2004) – Come January 1, thoughts will turn to weight loss for many of us. According to a recent Calorie Control Council survey, 33 percent of Americans or 71 million people are currently on a diet – the highest number of dieters in the past 15 years. (The Calorie Control Council has been tracking dieting and weight control habits since 1984.) But with approximately 65 percent of the U.S. overweight what will the future hold for those trying to shed added pounds in 2005? The Calorie Control Council spoke with experts in the field of obesity, nutrition and weight management, including Dr. John Foreyt, Professor, Department of Medicine, at Baylor College of Medicine, Dr. Rebecca Reeves, President elect of the American Dietetic Association and Dr. Barbara Rolls, Professor of Nutritional Sciences at Pennsylvania State University. Below are some of their predictions.

Dr. Foreyt notes that when it comes to carbs, the craze might have hit its peak. He suspects that we will see a downward trend in this area. Some reports show that purchasing of reduced-carbohydrate products has leveled. Similarly, the Council’s 2004 consumer survey indicated that among consumers cutting back on foods high in carbohydrates, 90 percent agreed or strongly agreed it is also important to reduce calories.

In this same spirit, Dr. Reeves believes that the new Food & Drug Administration (FDA) campaign “Calories Count” to tackle obesity is a good one. However, the marketing of this campaign (as well as the education of consumers regarding the importance of controlling calories for weight management) will be important in order for it to succeed and for consumers to take the messages to heart.

Dr. Rolls, who recently presented new research at the North American Association for the Study of Obesity (NAASO) and has a new book about to be released entitled: “The Volumetrics Eating Plan: Techniques and Recipes for Feeling Fuller on Fewer Calories,” says that “calorie density” will be one of the hot buzzwords in 2005. Rolls’ research on calorie density indicates that by eating more nutrient-dense foods that are filling and replacing high calorie foods with lower-calorie foods (e.g., incorporating more fruits and vegetables and using reduced-fat and lower-calorie versions) as well as eating smaller portions of high-calorie foods, approximately 800 calories can be eliminated from the typical daily diet, without people even realizing they’re eating fewer calories.

Unfortunately, Dr. Foreyt and Dr. Reeves predict that the number of overweight children will continue to rise. However, many steps will be taken to help reverse this trend such as the reintroduction of mandatory physical education in schools, and fast food venues offering a variety of healthier selections. Reducing portion sizes, such as the new “100 Calorie Packs” from Nabisco and the mini-sized cans of soda will also continue.

Dr. Rolls, too, believes that the trend for healthier options available at restaurants will continue. “If consumers buy these other options, restaurants will continue to offer them. Thus, we need to educate consumers on making better choices when dining out,” noted Rolls.

According to Dr. Reeves, using a pedometer for “counting steps” each day will continue to be a popular way for adults and children to increase their physical activity – something that has been on the decline for many years.

Although challenges exist for consumers when it comes to achieving and maintaining a healthy weight, based on the opinions of these experts, making simple changes such as reducing calorie density, counting calories, watching portion control, counting steps, etc., can all be helpful in weight management.

# # #

Note to Editors: To arrange an interview with Dr. Foreyt, Dr. Reeves or Dr. Rolls, please contact Beth Hubrich, MS, RD, at 404-252-3663.

The 2004 survey findings are based on a nationally projectable sample of 1,200 Americans age 18 and older. The sample reliability is +/- 2.8 percent. The survey was conducted by Booth Research Services, Inc., for the Calorie Control Council, a non-profit international association of manufacturers of light foods and beverages.

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My Perfect Exercise Day

Well today was the day that I spent hitting the gym as I thought about my New Years Resolutions. As a personal trainer and weight loss coach, even we have days where it is more difficult to stay motivated, but I know that the most important things that I can focus reside between my ears. Yes, between my ears... My BRAIN!!!! My THOUGHTS!!! My destructive don't go to the gym thoughts......

WE all face the same challenges every single day both personally and professionally about our disciplines, in regards to staying committed to a life long fitness and health program.

Yes I am human and fight the same struggles as my clients do when it comes to head games......

Keep in mind that it really is an emotional and mental game when it comes to your commitment to working out. Its not about the exercise itself. Reflect on when you were ready to go to the gym and you talked yourself out of it or you talked yourself into it and you probably as I did today, had one of the best most productive workouts that you have had in a long time.

I always find the days that are the most difficult to get mentally motivated, I find that if I just get myself to the gym. The hardest part!!!! Then I have succeeded...

So remember when in doubt, don't let your mind convince you to say NO to the gym on those cold winter days when its challenging to even go outside.

If you can overcome these days, then the rest is a down hill ride to fitness and health success.

Remember, that fitness and health is not a week long process. It takes a life long commitment and I promise you, if you commit you will reap tremendous emotional and physical dividends that will last a life time.

And once again, a Toast to you and your health and your daily commitment to a Life Long Healthy Lifestyle.

Your Fitness Coach
Rob @

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Perfect Body @ Body Perfect Fitness

Your Body Perfect Fitness and Health Coach 

Key Recommendations Issued by the Government in supporting Body Perfect Fitness and Health

Key Recommendations for the General Population

ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
WEIGHT MANAGEMENT
To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
PHYSICAL ACTIVITY
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
FOOD GROUPS TO ENCOURAGE
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
FATS
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
CARBOHYDRATES
Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.
SODIUM AND POTASSIUM
Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
ALCOHOLIC BEVERAGES
Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.
FOOD SAFETY
To avoid microbial foodborne illness:
Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.
Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.
Cook foods to a safe temperature to kill microorganisms.
Chill (refrigerate) perishable food promptly and defrost foods properly.
Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.
Note: The Dietary Guidelines for Americans 2005 contains additional recommendations for specific populations.

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Body Perfect Fitness Teams Up with My Private Coach

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Body Perfect Fitness Effective Weight Training Techniques

Despite what is commonly observed in most health clubs, proper strength training is more than just hoisting heavy weights and loud grunting. Efficient strength training is not just about a certain number of sets and reps, or a routine taken from a fitness magazine. In order for your strength training to be most effective, keep in mind:

1. Warm up before you pump up.

Never exercise a cold muscle. Walk/jog in place, jump rope, swing the arms back and forth, or walk up and down a flight of stairs for about a minute or two. This will safely prepare the muscles for the workload that is to follow.

2. The last rep of any set should be very difficult.

Remember that the point of resistance training is to OVERLOAD the muscles. Muscles will only get stronger if they need to due to progressive training. Therefore…

3. Use the heaviest weight possible.

The little 2-3 lb. pink plastic weights in those Jane Fonda videos should be tossed in the trash…along with those 1980’s leg warmer/headband sets. Invest in a set of solid, well-constructed dumbbells in a variety of sizes that you consider light, medium and heavy. Grab the heaviest weights you can manage during the exercise but ALWAYS…

4. Perform exercises with proper posture and good form.

Never try to throw a weight into position. Stand with your feet apart, a slight bend in the knees, keep your back straight and chest high. If you are lying on a bench or machine, always keep your back straight and lower back supported and feet flat on the floor. Utilize core strength during all exercise; it is the base of all your strength training work.

5. Good form is important throughout the entire workout, not just during the exercise.

Dropping a weight on your foot is not only embarrassing in a crowded health club, it will definitely put you out of commission for a while. Use your legs when lifting a weight off the ground or loading up a barbell for a set. Maintain support in your abdominals and lower back. The same goes for picking up a back of groceries, a stuffed suitcase or a toddler.

6. Remember to BREATHE.

Holding your breath while performing an exercise can cause a marked spike in blood pressure. Exhale on the contraction, inhale on the release. Keep breathing throughout the exercise.
7. Contract the muscle.

At the top of each movement, contract the muscles that you are using. For example, when you perform a biceps curl, contract your biceps as hard as you can at the top of the movement, when your elbow is flexed, before lowering the weight. The contraction is the first step in the stimulation of growth.

8. Focus on the muscle, not the movement.

Instead of thinking about trying to lift the weight, focus on what the muscle feels like as the weight is being lifted. This will help you to perform the exercises much more efficiently.

9. Negatives are a good thing.

When a muscle shortens during an exercise, it is called the concentric, or positive phase of contraction; When it lengthens, it is called the eccentric or negative phase. Research shows that the muscle can be up to 40% stronger in this negative phase. Capitalize on this fact for a more effective workout. For example, raise the lower arm in a biceps curl on a count of 1-2-3. Then, lower the weight in a slower movement, 1-2-3-4-5.

10. Use variety.

The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, in another, machines. Make every workout different in some way.

11. Feed Your Muscles.

After a workout be sure to feed your muscles so they can grow. Wait no more than one hour before eating a balanced meal containing not only protein (i.e., eggs, chicken, and fish) but complex carbohydrates (i.e., whole grains, green vegetables). For convenience you may opt to have a protein shake as an after workout meal.

It’s important to think quality rather than quantity during weight training. Like everything else, how we do something is just as important as what we do. Focus on effective weight training principles throughout your workout and your strength training will give you the results you want.

Jon Gestl, CSCS is personal fitness trainer and instructor in Chicago specializing in on-site personal fitness coaching. He is a former U.S. National Aerobic Champion Silver and Bronze medalist.
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