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About getactive121

What can I expect from personal training at Getactive 121?

We make an appointment for:

An initial consultation: you will be asked to fill in several forms (health questionnaires, past exercise history, lifestyle information) so we can assess your current level of health and fitness and discuss your goals and needs. If necessary a doctor's referral may be requested to proceed to the fitness assessment. This consultation will take approximately 1/1.5 hours. Next we make an appointment for:

A fitness assessment: You will be asked to wear comfortable exercise attire and I will measure your weight, height, blood pressure and resting heart rate. We will do a body composition test (there are several ways we can test this, and you may choose the method you feel most comfortable with). This is followed by a 3 minute step test, some muscle endurance tests and flexibility tests , as well as a balance and posture check. This will take about 1 hour. Upon request I will give you a seven-day food log to fill in so we can assess your dietary intake.

Evaluation: Based on the information gathered, I will write a personalised exercise program in line with your goals and needs. At the start of the first PT session you will be handed the results of the assessments, together (if requested) with general nutritional advice. Now we are ready to get started! Every six weeks we will re-take the fitness assessment to evaluate progress and adjust your program accordingly.

Do I need to be in reasonable shape before I start?

All sorts of people from different fitness levels can benefit from personal training. The less fit you are, in fact, the greater and faster the gains can be. After the intake consultation where we will use health, lifestyle and exercise history questionnaires, a doctor's referral may be required. In that case, with your consent, I will fax your health care professional the referral letter to seek approval. I will then write a personalised exercise program for you, based on your level of fitness and in line with your goals and needs.

How often should I train?

Most people see their trainer 2-3 times per week but it depends on your current condition, goals, schedule and budget. You may like to work out with a trainer three days a week, but only have the time or budget for one or two days a week.

How long a period should I have personal training for?

How long an extended period of time you work with a trainer depends upon many factors. Some trainer/client relationships extend over many years. I generally suggest to take a personal training package for 24 sessions (3 months, 2 sessions per week) to set you up on a safe and effective program. However, there are also packages available for shorter durations as well as single sessions.

I have done everything, but I still can't lose weight. Is there anything you can do for me?

Losing body fat effectively is the result of a combination of a lower intake of calories and calorie burning aerobic exercise carried out consistently for a particular duration of time. Often when people say they are doing "everything," but don't see results, one or more elements specified above is not carried out correctly. Sometimes people will try a variety of fad diets (e.g. Atkins, the Zone) one after the other for short periods of time and then go back to their old eating habits. Or they may get on the treadmill at the gym for 15 minutes two times a week which is not enough to burn a significant amount of calories. Body fat reduction or "getting lean" is the single most requested goal of clients. I will work together with you on a calorie-burning exercise program and will give advice on lifestyle changes and weight management. It is important to take it step by step and set S.M.A.R.T (Specific, Measurable, Attainable, Realistic and Time bound) goals. It has been proven that losing weight and maintaining it for the rest of your life is best achieved by a combination of dietary lifestyle changes and exercise.

I can workout on my own, but I need to learn what to do and how to exercise correctly. Will you work with me on this basis?

That is certainly possible. I will evaluate you, access your needs, give dietary advice if needed and work with you over a number of sessions to teach how you, yourself can achieve your goals in a safe and effective manner. You will leave with a program tailored to your needs and can work out on your own. The number of sessions needed for this depends on your fitness needs, how quickly you master the movements and your budget. You can always schedule an additional session or sessions later for a refresher or to upgrade your program. I am responsive to occasional follow-up email questions for no additional charge.

When will I begin to see results?

This is an impossible question to answer without knowing your present condition and training history. There are many variables, including your specific starting point, genetics, and metabolism as well as your consistency, commitment and time you are willing to put into training. You will get results commensurately with what you put into your training and diet. Generally I like to suggest that, if you are starting from a very low level of fitness, you take it slower at the beginning so you can accustom your body gradually to a training program. It is recommended to lose no more than 0.5 - 1 kg (1-2 lbs) per week for your body to adapt. We will set small goals and take it step by step to ultimately reach your end goal. Health and fitness is for a lifetime.

What if I cancel or if I am late for a session?

Once you have scheduled a session, you must cancel the session more than 24 hours in advance or you are responsible to pay fully for that session. Time will also not be made up due to a client's lateness, as the trainer also runs on a schedule. In very special situations, exceptions may be made.

MYTHS ON EXERCISE AND WEIGHT LOSS

Myth 1: Abdominal exercises get rid of the fat around your middle

Reality: Spot reducing is not possible. Abdominal exercises strengthen and tone your muscles, but these muscles lie underneath the layer of fat. The only way to lose your abdominal fat is to eat less and exercise more, which will reduce your overall body fat.

Myth 2: Strength training will make you bulk up.

Reality: Only if you have high levels of testosterone and use very heavy weights. Most women do not have the genetics and hormones to build too

much muscle mass. The average woman who lifts weights actually shrinks in body size by losing fat and shaping the muscles. Fat takes up more room than muscles.

Myth 3: Aerobic activities, not weight training are the most efficient to lose weight.

Reality: Losing weight requires a balanced exercise program of aerobic exercise to burn calories and weight training to speed up the metabolism.

Myth 4: Carbohydrates encourage weight gain, while protein promotes weight and fat loss.

Reality: The Zone, the Atkins Diet, Protein Power, the Carbohydrate Addicts' Diet are popular AND controversial FAD diets. The rapid weight loss experienced is primarily from water and protein losses from muscles, not from fat loss. They can have serious health consequences: 1: they eliminate food groups that provide essential nutrients, energy and fiber to the diet. 2: they do not promote good nutritional habits. 3: The dieter learns little about lifestyle changes that will help maintain weight loss. 5: they provide limited carbohydrates for glycogen replacement (glycogen is the main source of fuel for the body for energy).

Myth 5: Most low-fat foods are low in calories

Reality: Foods naturally low in fat (e.g. vegetables) tend to be low in calories. However manufactured reduced fat foods may not be. As the flavour is changed when reducing fat, often sugar and protein are added to compensate, hence still providing lots of calories. Always check the labels.