I was asked this question just the other day and thought this would be a good forum to reintroduce myself and the program that I have designed.
I am 51 years old, I have been married for 32 years I have 3 grown children and became a Grandma last July with #2 coming in 4 weeks. I have learned (in the 20+ years in the fitness industry) that age is just a number and fitness is for life.
Bodies can change but our mind set does not have to. I feel as a trainer we should challenge ourselves in all aspects of fitness so we may better prepare ourselves for the obstacles that life hands us. "F.I.T." is a acronym for "Fitness through Integral Training" and the "Club" represents the group effort, motivation and camaraderie that I draw out of my clients.
I write a full body workout that changes weekly, focusing on a specific body part for that particular week. Every week we will challenge our bodies using all the components of fitness; cardio, muscle strength, muscle endurance, flexibility and body fat reduction.
I make it my job to get to know each of my clients; what injuries they may have, what motivates them, where to push, when to high 5 or just give a bear hug.
The one amazing thing I have learned through all these years is, you may not remember the exercises we did or who was in the room, but you will remember how you felt walking out when you completed the challenge of the day. The overwhelming feeling of accomplishment and renewed sense of confidence in your ability, new found potential and possibilities within you.
Have you been able to have that feeling lately?
~Rob
Saturday, September 17, 2011
Saturday, March 12, 2011
8 Foods that you think are healthy but really are not.
1. Diet Soda Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas.
2. Sushi made with white rice and imitation crab meat or vegetables Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad?They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
3. Reduced-Fat Peanut Butter Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
4. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
5. Yogurt cups, especially those with fruit at the bottom Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar.
6. Fruit Juice, Dried Fruit, and Fruit Cocktail Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar.
7. Beans packed in sugary syrups such as Boston Baked Beans Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
8. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas.
2. Sushi made with white rice and imitation crab meat or vegetables Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad?They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
3. Reduced-Fat Peanut Butter Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
4. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
5. Yogurt cups, especially those with fruit at the bottom Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar.
6. Fruit Juice, Dried Fruit, and Fruit Cocktail Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar.
7. Beans packed in sugary syrups such as Boston Baked Beans Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
8. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Saturday, January 1, 2011
It's your Trainer calling and it's time to pick up!
Happy New Year!
Another year, a new calendar, a fresh page has been turned over giving you the opportunity to make some serious changes in your life. What are your dreams for this New Year? I have been in the fitness industry for over 20 years and have helped ordinary people do some extraordinary things. I am sure you are thinking, here it comes~someone else's success story. But the only difference from the ones that do and the ones that don't is the ones that succeed BELIEVE they can. All you need to do is choose that you are worthy of everything wonderful that life has to offer. Whether it is dropping some weight, feeling stronger, have more energy, finding 1 hour a day that you can call your own, creating some peace in your life...whatever it is that you find yourself reaching for is attainable. You just need to BELIEVE that it is possible, when that happens the hard work is done. All you need to do then is "walk the walk" and I will be right behind you ~ shoving you in the back.
Are you in it, do you want it...do you BELIEVE in yourself? If so, I am here for you and I will motivate you to stay in the game.
New session starts January!
STUFF YOU NEED TO KNOW
I am now located in Medfield just outside the center of town. I offer a number of different programs, times, techniques and options to meet your specific goals. All you need to do is visit my website and check out the Sweatshop calendar for times and cost. You can also email me and I would be happy to answer any questions you may have.
I am only a click away. www.yourtrainercalling.com
STUFF YOU WANT TO KNOW
2010 has been a life changing year for me. I have been blessed with the birth of my grandson and my mom (as of 12/20) was diagnosed with extensive small cell, lung cancer. Beginnings and endings, life and the fear of death in one fragile moment. Life can hand you some challenges that feel at the moment are insurmountable, true grit is how you handle it from there. I have learned that strength comes from within and radiates outwardly to those around you. I BELIEVE as a daughter that I can make my mothers life as comfortable and full as it can possibly be and that my grandson will learn from his G~ma that anything is possible. All you have to do is think you can.
I wish you the best as we welcome in the New Year.
Let me make a BELIEVER out of you.
~Rob
www.yourtrainercalling.com
Another year, a new calendar, a fresh page has been turned over giving you the opportunity to make some serious changes in your life. What are your dreams for this New Year? I have been in the fitness industry for over 20 years and have helped ordinary people do some extraordinary things. I am sure you are thinking, here it comes~someone else's success story. But the only difference from the ones that do and the ones that don't is the ones that succeed BELIEVE they can. All you need to do is choose that you are worthy of everything wonderful that life has to offer. Whether it is dropping some weight, feeling stronger, have more energy, finding 1 hour a day that you can call your own, creating some peace in your life...whatever it is that you find yourself reaching for is attainable. You just need to BELIEVE that it is possible, when that happens the hard work is done. All you need to do then is "walk the walk" and I will be right behind you ~ shoving you in the back.
Are you in it, do you want it...do you BELIEVE in yourself? If so, I am here for you and I will motivate you to stay in the game.
New session starts January!
STUFF YOU NEED TO KNOW
I am now located in Medfield just outside the center of town. I offer a number of different programs, times, techniques and options to meet your specific goals. All you need to do is visit my website and check out the Sweatshop calendar for times and cost. You can also email me and I would be happy to answer any questions you may have.
I am only a click away. www.yourtrainercalling.com
STUFF YOU WANT TO KNOW
2010 has been a life changing year for me. I have been blessed with the birth of my grandson and my mom (as of 12/20) was diagnosed with extensive small cell, lung cancer. Beginnings and endings, life and the fear of death in one fragile moment. Life can hand you some challenges that feel at the moment are insurmountable, true grit is how you handle it from there. I have learned that strength comes from within and radiates outwardly to those around you. I BELIEVE as a daughter that I can make my mothers life as comfortable and full as it can possibly be and that my grandson will learn from his G~ma that anything is possible. All you have to do is think you can.
I wish you the best as we welcome in the New Year.
Let me make a BELIEVER out of you.
~Rob
www.yourtrainercalling.com
Saturday, October 9, 2010
What are your goals?
Sometimes there are no words that can express what drives people, you just have to feel it. For moments like the one you are going to watch is why "I do what I do". People like the man you are going to see is what drives me to be my best, to stay at the top of my game helping people achieve their goals.
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,
~Rob
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,
~Rob
Sunday, October 3, 2010
Thursday, July 29, 2010
Affirmation to live your best life.
I have been asked to write down the physical Mantra or "Mudra" that I give to my clients at the close of every class. Below I have the words that are said, followed by the physical movement.
Affirmation to live your best life.
1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)
2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)
3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)
4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)
5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)
6. But do this with physical strength.
(bring right arm across chest stretching shoulder)
7. ...and mental clarity.
(bring left arm across chest stretching shoulder)
8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)
9. Find new potential.
(Bring right arm up over head, reach and look up)
10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)
11. Find new possibilities
(Bring left arm up over head, reach and look up)
12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.
I hope this brings you as much peace as it brings me.
~Rob
www.yourtrainercalling.com
Affirmation to live your best life.
1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)
2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)
3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)
4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)
5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)
6. But do this with physical strength.
(bring right arm across chest stretching shoulder)
7. ...and mental clarity.
(bring left arm across chest stretching shoulder)
8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)
9. Find new potential.
(Bring right arm up over head, reach and look up)
10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)
11. Find new possibilities
(Bring left arm up over head, reach and look up)
12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.
I hope this brings you as much peace as it brings me.
~Rob
www.yourtrainercalling.com
Friday, July 23, 2010
Tips on finding the right trainer~
By Jeff Cavaliere
I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob
4 tips to avoiding the Meathead Trainer!
Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.
The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.
So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!
1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!
2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.
3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.
4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!
Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!
Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com
By Jeff Cavaliere
I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob
4 tips to avoiding the Meathead Trainer!
Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.
The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.
So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!
1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!
2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.
3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.
4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!
Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!
Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com
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