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How to Get the Most from Personal Fitness Training

By Marilyn Jerome

Have you ever considered using the services of a personal trainer to help you get fit? Well, I’ve been in the training business for several years and have made some important observations. Because my mission is provide you with the most valuable information I can, I’d like to suggest you read this before you spend your first dollar. You won’t be sorry.

Millions of dollars are poured every year into private sessions with personal fitness trainers and results are often limited. Sometimes women aren’t even sure what results they can expect. And they are never asked what results they want.

Often when women are asked why they want to work with a trainer, they will look somewhat puzzled. Then they will stammer, “I need someone to make sure I exercise” or “I want to get in shape”. Go one step further and ask them what results they are really after and again they are stopped dead in their tracks. It is very important that you know what you expect so that your exercise prescription can be designed with very your specific goals in mind.

Hiring a personal trainer is one of the best investments you can make if you want to get into shape.

Time and again I’ve watched women come into the gym day in and day out exercising on their own and getting absolutely no results. They are certainly committed. They are willing to spend their time and effort. But designing a fitness program is a science with countless variables and one needs knowledge to have exercise sessions be most effective—and safe.

Most women won’t ask the questions they need to ask. They simply muddle through on their own. And many do a pretty good job of muddling through. But there comes that moment when, in order to really break through and get impressive results, they need to consult a professional. After all, how many people can learn to play the piano or ski well without at some point getting expert guidance?

However, once they take the step to hire a personal fitness trainer to guide them, many clients don’t demand enough of their trainers and many trainers don’t get results for their clients. They have a nice time together chatting and catching up but it ends up being more social than sweat.

Securing the right personal fitness trainer is not always simple to do. Most women have no way of knowing who is and who isn’t a good trainer. Although the fitness industry is working hard to upgrade the image of fitness professionals, there are still plenty of practitioners around who believe that just because they know how to get themselves into shape or because they care, they are qualified to train other people.

Here are some of the potential pitfalls:

On the part of the client:

The client…

. Isn’t clear about what he/she wants to accomplish.

. Doesn’t demand the best from trainer.

. Accepts unacceptable behavior on part of trainer;

i.e.,lateness, lack of attention, no charting of sessions
to track progress, talking while client is exercising, use
of cell phones during training session, or not
planning sessions with an eye to results.

On the part of the trainer:

The trainer…

. Doesn’t ask client what they really want.

. Doesn’t customize the sessions, using boilerplate workouts.

. Doesn’t set goals with the client.

. Doesn’t dress appropriately.

. Doesn’t hold the client accountable, accepting unacceptable client behavior; i.e., cancellations, lateness, no-shows.

. Doesn’t keep his/her eye on the client during the session.

. Accepts less than perfect form.

. Doesn’t continually instruct client.

. Doesn’t educate client.

Getting the Client/Trainer Relationship You Want

There are several ways in which you can assure yourself that you are selecting the trainer who suits your needs. Here are some guidelines:

Chemistry

Not every trainer and client are suited to one another.

The first thing you need to do is make a few decisions before you interview even the first trainer. Do you want someone who is “tough” like a drill sergeant or does a gentler type of coaching appeal to you? Do you want someone young or someone more mature? Do you feel more comfortable working with a man or a woman? If you have a preference, for goodness sake, don’t waste your time talking to anyone else. You need to feel comfortable with the person you select. You end up spending a great deal of time together. You need to find someone you can trust. After all, you are going to have to be willing to surrender to their coaching so you need to feel that whatever they are suggesting is in your best interest.

Philosophy

What is their training philosophy? How do they work with clients? How do they feel about what they do? Do they take their work seriously? Are they committed to fitness as a career? Are they ongoingly engaging in educating themselves about the most current developments and techniques in fitness? As in any discipline, research is always being done that produces new insights into the most effective ways to get results and, if they are truly committed to their chosen profession, they will want to find the most valuable information.

Specialty

There are trainers who are most effective with athletes; some work well with seniors, some with disabilities, some with pregnant women.

You need to know what you are looking for. What kind of trainer do you want? If you are a 50-year-old woman and hire a trainer who is interested in working with youthful body builders, you will surely be disappointed with your training sessions.

Credentials

You want to find out what degrees and/or certifications they have. I don’t mean to suggest that there aren’t terrific trainers who don’t have the best credentials, but the quality of the education is a pretty good indicator of their dedication to stretching themselves. They aren’t willing to slip by with the most minimum of training. And are they continuing to educate themselves and keep up with the latest training techniques?

Referrals

Ask for referrals. How do their current and past clients feel about them?

A few other important items

Do they have hours flexible enough to accommodate your schedule? They need to accommodate you; you don’t need to accommodate them.

Notice their personal appearance. Are they neat, clean, well groomed? Do they take pride in their appearance? A word of warning here. If you notice that the trainer is more interested in looking at him/herself in the mirror than watching you, you need to find someone else. His/her attention should be on you at all times.

Are they reliable and prompt? Were they on time for the interview? After all, you are going to be paying them for their time so they need to be there when they scheduled you.

And you’re not off the hook. Once you have made the commitment to personal training and have a found a trainer with whom you want to work, there are a few rules to which you need to adhere . . .. if you want to get the most out of your personal training.

You need to be on time for your training sessions.

You need to make your fitness a priority. Canceling sessions frequently displays a lack of commitment to the program. Consistency is important.

If canceling is unavoidable, you need to give your trainer sufficient notice. After all, it is their business and what they sell is their time.

You need to follow the trainer’s instructions given without whining. After all, you’ve put your trust in them.

You need to let your trainer know if you are having a physical problem. That will allow them to make intelligent decisions about your workout session. Don’t assume it doesn’t matter.

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How to Have Success in Job Searching

By Lamar Dean

Article published by Mark Schlarbaum

Job searching is not high on the list of pleasurable activities, but everyone has to do it. The undertaking of finding a job requires learning certain job-search skills and fine-tuning them to a high level.

First, you start with the all-important self-assessment:
a. What type of job are you looking for?
b. What do you have to offer the company?
Unless you know, you might not get what you want.

You also need to know the fundamentals of searching and acquiring the job you want. You will need to start planning, organizing, and researching the most effective methods to look for employment.

Since many jobs aren’t publicized, one of the most important roles of job hunting is networking. Networking brings you in contact with people who refer you to other people. Once you know where you would like to apply for a job, you’ll need a well-written, sharp-looking resume. You will need to know how to put together a resume that conveys your strengths convincingly.

These days, even the best paper resume isn’t sufficient enough. You need a resume that can be scanned into a database, and even that isn’t enough. You may also need to submit your resume by e-mail to on-line databases, news-groups, and directly to companies.

Many people seeking a job mistakenly consider a cover letter simply another piece of paper that accompanies a resume, when in fact a well scripted cover letter is essential in turning out a short yet attention-grabbing letter.

Since job hunting is time consuming, knowing where to look drastically reduces the searching. Expand your options and save time with Internet and CD-Rom job searches. Employment agencies are also a venue you may want to try. You can find information about these under executive recruiters, temporary agencies, and permanent placement agencies.

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Working From Home - Preparing For the Job Interview

By Tina Lynn

We all go through the common nervousness associated with a job interview but an interview for a telecommuting job, holds to a higher plane and needs as much preparation it can afford. With that being said, you can’t predict what questions the interviewer will ask, but you can be prepared. Here are a few tips:

Be ready.

This may seem standard; however, if it’s important to make sure when the interviewer calls, you’re prompt, and your background is quiet. Make sure that you don’t speak too softly or too fast as the interviewer will probably be taking down notes. Also, be prepared to cover job descriptions from your resume and be sure to note how the experience relates to the position
you are applying for.

Be confident in answering questions.

You’ll be asked questions like “Why do you want to work from home?” “Why do you feel you are qualified for the position?” Examples of instances from past jobs relating to customer interactions and responses. For each of your answers, be professional. Do not mention the need for a job, wanting to work home to be closer to family, or anything that does not involve your position. You want the interviewer to control the call, while being completely focused on your skills. The attitude you want to convey throughout the call, is the fact that you can get the job done and do it better than anyone else. If that type of confidence is not heard within your voice, there’s a chance you’ve let a great career slip through the cracks. Don’t let this happen.

Make sure to ask the interviewer questions.

Having prior knowledge of the job and company is key to impressing the interviewer. Make them aware that you know your stuff and ask questions related to your position using your knowledge. For example, if you read in a press release that ABC Company just released their work home program in Jan of 08, you can use this information as a base to form your questions. Your question can go something like, “I was reading in a press release about the work home program implemented in Jan of 08. I’m curious to find out about the time frame for advancement while working from home.” This lets the interviewer know that you understand the job, and the company; while hinting your interest staying within the company long-term.

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What to Do If You Are Asked About Salary in a Job Interview

By David Moreno

So you’ve revamped your resume, applied for many jobs, went through several interview cycles, and now you are at the point where the interviewer is asking you about your salary expectations. What do you say?

Many job seekers find this to be one of the most difficult questions to answer. Why is this? The main reason is that they are afraid that if they ask for too much money, then they will price themselves out of a potentially great opportunity. Just as important if they ask for too little money, then they may be passing up a potentially significant pay increase.

Here is some guidance on handle to turn questions about salary in a job interview to your favor…

The first rule of thumb to remember is that ‘he/she who gives a specific salary figure first, is in a position of weakness from a negotiating position standpoint’. What this means is it is far better to understand what your employer has in mind around salary before you answer, so as to avoid pricing yourself beyond the position, or leaving too much money on the table.

The second thing to understand is that 99% of the time the employer will have already allocated ‘budget’ or a ’salary range’ for the position you are applying for. Even though the interviewer is asking for your salary expectations, they will have already clearly defined the minimum and maximum ranges for the role. Your goal is to position yourself for the maximum range.

A sad but true fact of employment is that the #1 determining factor in what your new salary will be, is what you made in your previous role. I’d like to tell you that the main factor is the value you will bring the role, and there is certainly some truth to that, but when it comes to the actual salary figure odds are it will be pretty close to what you are making now. In fact it is standard practice for many organizations to ask for your previous full year tax slip as part of your application process just for this reason.

So all that being said, what is the best way to answer the dreaded ’salary’ question.
Here is a specific example…

Interviewer: What are your salary expectations in this role?

You: Up until this point I’ve been more focused on understanding the requirements for the role and my potential fit for your organization, I haven’t thought much about the compensation piece at this point to be honest. Do you have a range for the role that you have in mind?

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Steps to Take After You’ve Been Downsized

By K. Lively

Article brought to you by Janet Schlarbaum

It’s a situation nobody wants to believe will happen to them, but in a turbulent economy one must always remain vigilant with regards to employment. It’s not impossible for a company, thriving in times past, to suddenly nosedive and experience financial hardship. As companies work to stay afloat, cuts in the budget must be made, and sometimes that unfortunately includes easing the burden on payroll.

So what should you do in the event you are let go from your company? First thing to remember: keep a clear head. Some may tend to panic or stress over the future - paying bills and rent or mortgage, and the basic expenses - but as you are just receiving this news it is better to think calmly and rationally before you act.

Depending on the size of your company, you will likely receive some counsel from Human Resources, along with information on your severance package - if you receive one. Know what your rights are with regards to severance, and find out how much you will receive and how long the company will continue keeping you on their insurance plan before you are cut. If your workplace has been paying into a 401K for you, assuredly that will come to and end, and you will need to know your options with regards to rolling it over into an IRA or cashing out. Because tax penalties could be involved in the decision you make, listen to what the HR manager advises as your best move.

It is strongly recommended, once you have left work for good, to file for unemployment insurance. This is another thing to discuss with Human Resources, as there may be restrictions to applying for such benefits as you receive severance. Usually, however, a company will not interfere with any claims, but it’s best to make certain. Because it could take several days, even weeks, to process an application, you will want to contact your state’s employment commission offices the day you know you are eligible.

Research your rights and expectations when you sign on for unemployment. State laws will vary, but on average a downsized worker could receive benefits for as long as six months, provided he meets the requirements to receive them and is actively looking for work.

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Economic Reality - Selling Your Business Is Tricky Business

By Grover L. Rutter

Article posted by Carlos Lama

Saving on income taxes has become a popular pursuit of many business owners and their advisers. Nobody should pay more taxes than they legally owe. But, sometimes folks tend to “push the envelope” to maximize tax savings. That is just smart business, right?

You might be surprised to learn that “pushing the envelope” to reduce your income tax bill can be one of the most costly mistakes you will ever make. In fact, every dollar of additional tax savings may actually cost you ten dollars! How is this possible?

Let’s look at this very common scenario. Assume that at year end, Joe Biz, Inc. had an inventory with an actual cost basis of $250,000. But, Joe Biz, Inc. decided to report only $200,000 as inventory cost, because doing so reduces annual profit by $50,000. Assuming a combined 40% income tax rate, Joe Biz saves $20,000 in income taxes ($50,000 x 40%). Is this a smart move?

Joe Biz decides to try and sell the business. Joe hires a business intermediary and subsequently learns that his business should sell for approximately 4 times recent earnings. In this example, Joe’s tax savings of $20,000 cost him $200.000! How? Simply multiply the under reported $50,000 inventory (would have added to profit, had it been reported) by the multiple of 4. The indication of value is $200,000 short.

What would Joe Biz rather have, the $20,000 in tax savings, or an extra $200,000 in additional sales price? Which would you rather have? The key is to keep from tricking yourself into costly income tax gaffs. Inventory is just one area where business owners “trim” their tax bills. Other areas include:

* Padding payroll expenses for non-employee family members
* Expensing non necessary recreational items as business expenses
* Expensing personal expenses as business expenses
* Under reporting income

When you are beginning to plan for the sale of your company, it would be wise to sit down with your bookkeeper and accountant to “verify” that all expenses and income items are properly reported, without pushing the envelope.

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Will There Be Any Good News For Unemployed?

By Charles Goldie

Article published by Oscar Carlos Lama Seliman

Stabilization in the employment sector last month showed signs of improving. Unemployment figures showed a drop in April compared to the previous month, federal data shows that even with the improvement 11 states had no change. However the work in 18 states showed signs of slowing down last month according to the labor Bureau. I think things are on the improvement side and each month will get better hopefully. There was a rise in some state of unemployment the worse state for jobless is Mitchael at 12.9% that went up from 12.6% in March. The other states that followed are: California, Nevada, North Carolina, and Ohio all had an unemployment rate of 10%.

The national rate for the jobless was 8.9%. We saw a drop in the jobless in Missouri and it fell by 0.6% and that gave an overall rate of 8.1% for April. “But some states had a rise in the jobless rate except Alaska which had a decline of 0.4% to 8% West Virginia has experienced rising rates in jobless figures going up to 0.7% compared to 0.75% in April. Rhodie island also experienced a rise from 0.5% to 11.1% and Ohio followed with 10.2%. On top of the rising unemployment the states that have felt the rise can’t keep going like this because as more people come out of work the less spending their is and the less tax revenue that is coming in.

The one good thing about all of this is the stimulus money is starting to come in and it is expected that it is going to save another 600, 000 jobs by the end of August. I myself live in California and I don’t think its that bad here compared with some other of the states. I got laid off twelve months ago and had to turn back to college again I am looking into starting a new career in the health service soon and hope the find a job later on in this field. It has been hard for every Americana who is out of work at the moment especially with families just like myself I too have found it hard as well.

Like many other families I hope to see an end to it soon. Summary: The more people we can get back to work the more tax dollars are going to be flowing in. I think the government has tried to inject some money towards this problem but I also think it will need a lot more before we start seeing significant improvements with the rise in unemployment.

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Bereavement Help

Posted by RJ & Makay
By Maurice Turmel Ph.D

Over my 25 years of professional practice I learned that grieving individuals had the hardest time dealing with their feelings of loss and the ensuing emotions that would come rushing to the fore. It’s true that grief, loss and bereavement are difficult experiences to transcend. But it is not true that this has to be an overwhelming and debilitating experience. It only seems so because so few of us are well versed in dealing with these effects. In my first year of practice I interned at a Cancer Hospital where grief, loss and bereavement were on the menu every day.

Families came with their sick loved ones to spend their last few days together in a comfortable and supportive environment. Facing the imminence of death was always easier for the person dying. Family members died a little themselves as they watched their loved one fade away. In the end, the grieving family had the most difficulty with the finality of their loved one’s passing. Emotions would run high at these times and the intensity of feelings was palpable. I quickly learned that this is where we had to focus to help bereaved individuals recover. Their feelings and emotions came to the fore as the most important aspect of the grief and bereavement recovery process.

When working with grieving individuals and families, I took the position that we had to focus on what they were feeling, which more often than not, was exactly what they wanted to avoid. In the end they would see what I was aiming at and why it was essential to follow that path. If they truly wanted to heal, then their feelings and emotions had to be dealt with head on. After only a few sessions of dealing with feelings and emotions and letting themselves cry when they needed to, the necessary pattern was set. Grieving individuals would surrender to their feelings, journal about them and report back to me. Eventually acknowledging and claiming their feelings served to validate their sense of self as well as their bereavement experience. In very short order, they could do this on their own.

This pattern of helping individuals focus on and accept their feelings became the foundation of my approach to counselling and therapy, not just for grief and bereavement, but for a whole host of other issues as well. Whatever the circumstances that brought a grieving individual to my office, this approach always yielded the greatest results. Not only did these individuals learn to grieve properly, but they also learned to use these tools for their own self-development. Turns out that learning to deal with our feelings and emotions has a benefit far beyond what grief, loss and bereavement would require. Quite a bonus, I thought. From this experience I learned that the key to our personal growth lies in identifying and expressing whatever feelings are arising within us at any given time, especially when we’re troubled.

Grief, loss and bereavement always elicit powerful emotional responses which need to be heard, validated and expressed safely. So many therapeutic approaches and standard religious practices tend to vilify emerging feelings of anger, frustration, depression, hurt and despair, driving individuals to repressing their emotions even further. Even though it’s useful to know, you can’t do bereavement by just identifying and listing the stages. You can’t do bereavement by reciting platitudes such as “This is God’s will” or “Grieving takes time” or “Surrender to Christ” or anything like this. You also can’t do bereavement by trying to replace your so-called negative thoughts, such as the range of feelings listed above, with positive thoughts as some New Age practitioners would advise. No such luck on either count!

Platitudes and thought replacement are always delivered by people who don’t know how to deal with their own feelings and are themselves seriously repressed. It’s easy to spot them; they are visibly uncomfortable when anyone becomes intensely emotional.

A good Bereavement Ebook will be designed to put you in touch with your feelings of grief and loss, to help you get used to visiting this part of your inner world so you come to know it as well as other experiences in your life. This is where the greatest progress can be made. As you explore, identify and register your feelings to yourself through journaling, you will start to see a picture develop. You will be creating a roadmap to your feeling center and this will serve you for the rest of your life.

Yes, this is hard and painful work, no different than having a tooth pulled or an infected wound cleaned out and stitched up. We put up with such pain because we know there will be benefits. Grieving your loved one through feeling your feelings is no different. It hurts! It is painful! And it will make you cry! So what? Emotional wounds heal just as well as physical wounds when they are properly treated and this Is “The Treatment of Choice” if you truly want to feel better. That’s all we’re talking about here, the proper way to treat the emotional wound of grief and bereavement as part of your grief recovery.

This approach is not new. It’s been charted in our cultural and historical mythology for thousands of years. We just lost sight of it when we became enamoured with our ability to control nature through our intellect. There is no intellectual path through grief and bereavement; it is, and will always be, an emotional journey, pure and simple. What we’re doing here is resurrecting this knowledge and applying it alongside of everything we know about psychology and spirituality today.

Grief and bereavement can be healed as easily as any physical wound, and this feeling approach is the right way to do it. The right bereavement program will guide you through the process of feeling your feelings, naming them for clarification and journaling about them to vent them out. Sharing your feelings verbally with trusted others is equally beneficial and certainly recommended. Learning to cope with grief and loss reinforces this as well.

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Coping With Bereavement - Is There Anything Which Can Help?

By Roseanna Leaton published by RJ & Makay

The movie “Gran Torino” begins, and ends, with a funeral. There is mention of the bitter and sweet aspects of death, and questions as to whether death is an end or a beginning. Some of us believe in reincarnation or at least an after-life, whilst others do not.

No matter what your beliefs are about the after-life, it is hard for those left in this world to feel happy when trying to cope with the loss of someone who you dearly love. I can still see my mother’s expression during her mother’s, my grand-mothers, funeral. I can clearly remember how strong she was, how she talked about the funeral ceremony being one of celebration as opposed to loss; celebration at a wonderful and long life, and a beautiful person. These words belied the tears held back in my mother’s eyes. She was determined not to cry that day and she didn’t, not then; she cried beforehand and afterwards but not then. It was her tribute to her mother.

I only discovered in recent years that my mother has taken sleeping pills ever since my father died. Sleepless nights are all too familiar to those who are doing their best to cope with loss. Memories, worries and fears circle around one’s mind and your emotions are turned inside-out and upside down. You turn into yourself and don’t feel that anyone can help. All you can do is take one day at a time and focus on the practicalities of day to day life. Days seem to pass in a complete blur, until eventually you realize that you have got through it; it is as if you have moved through a dark and damp tunnel and have finally reached daylight once again.

No-one really knows how we get through; hence the saying that “time heals”. Slowly we begin to focus more upon the present and slowly our emotions lift as we notice more about life than the grief associated with loss. We get more and more used to doing things alone, and more confident in our ability to move forwards. This just seems to happen as our natural instinct for survival takes over.

Can we do anything to sooth ourselves during this period of grief and loss? There are certain things which we can do. We can use hypnosis to help relax and sleep and sooth our bodies and our minds. Hypnosis is in itself a state of relaxation and so it will teach you how to relax, even when you are at your most anxious or most full of grief. You can learn to use hypnosis with the help of hypnosis downloads and train your mind to relax easily and quickly in this manner.

Hypnosis is the state between wake and sleep, and so by learning to use hypnosis you will learn how to sleep normally and naturally once more. Nobody knows how to go to sleep; it just happens. In learning hypnosis, however, you will learn to relax into a state which naturally leads to sleep. When in hypnosis your body relaxes and so does your conscious mind. Hypnosis provides a welcome break from those thoughts which would otherwise been circling around inside your mind; it’s like taking a mini-holiday, or having a mental massage. This ability to sooth your mind and change your emotional state is invaluable when you are coping with bereavement.

Coming to terms with the loss of a loved one is difficult for everyone and we all respond in our own unique way, experiencing a myriad of emotions ranging from disbelief, to anger, grief and loneliness. We have to find a way in which to rationalize it and come to terms with it and move forwards into the next stage of our own lives.

Hypnosis allows contact with your inner mind, and suggestions can be made to give you a feeling of calmness, safety and security, as well as the confidence to believe in your own ability to cope and to rebuild your life. This does not interfere with the natural grieving process; rather it helps you to cope with it better.

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Stress Management, The New Health Trend

By: Trenton Martkes

What is it about stress and stress management that everybody has their panties up in a bunch about now-a-days? I mean do we really think that our society today is more stressed out than back in the days when people were dying right and left, eaten by large animals, starving, being shot with arrows, etc.? I mean you’ve got to be kidding me right? Well yes and no. The fact is that people who are stressed out by today’s standards have more life limiting diseases such as cancer and heart disease and these are also the same people who aren’t living as long. This is in comparison to the average person who doesn’t face any of the stresses like those mentioned above and the present day people that do.

So what the heck is going on? Well there has been a lot of research done on the nature of stress and the mechanisms that were designed by God in our bodies to deal with it. Most people have heard of the fight-or-flight response and this turns out to be a major mechanism that affects our health negatively. So what has changed? This mechanism is certainly been helpful to our ancestors as they dealt with stress–a life preserving rather than life limiting process. Well it turns out that the kind of stress that we face today turns this system on almost as well as the other more immediate life threats but our bodies don’t absorb it in the same way and so it goes unnaturally unchecked and takes its toll. We therefore need a different type of stress management than we were naturally getting by running away from the large beast that was trying to eat us.

Exercise is one obvious type of stress management that helps to use up or absorb some of the sympathetic tone that is the “fight-or-flight” response to job and life stress. It does things like check the increased heart rate and the high amounts of insulin and other hormones in our system, and it gives us natural mood enhancing substances (endorphins) which counter the stress response as well. Another aspect is the cognitive response to stress that needs to be addressed.

Partly or emotional and mental health is addressed by exercise but it also needs to be addressed in terms of some of the behaviors that we choose to dull rather than correct our unhealthy stress response. We need to find correct ways of thinking rather than use substances like alcohol, nicotine, and illicit drugs to mask our low moods. We need to train our minds to think positively. We need to find alternative activities and vents for our feelings like art and social release. We need to eat better and be out side more to get the natural anti-depressants that are found there and are much healthier. Only then will we be approaching stress management in a healthy and life extending way.

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