4 Things to Look For In A Certified Personal Trainer

It seems that everyone has or is thinking about getting one... a personal trainer.  Now, I've been working with a Certified Personal Trainer for the last 7 years because a) I live with a chronic disease so I need to stay strong, b) I'm aging so I don't want to get hurt and c) I want to look and feel good for as long as possible.   I have to share the highlights of article my Certified Personal Trainer just had published.  It gives you four easy guidelines to help you select a personal trainer for the first time or choose a new one.   I hope you find these guidelines helpful for yourself or someone you care about.

So, thank you to my Certified Personal Trainer, Robert Linkul MS NSCA-CPT *D CSCS *D for my personal strength, your dedication to excellence and for sharing your information about personal training and fitness. 

If you are looking for a Certified Personal Trainer with a master's in Fitness you have about a 500/15,000 chance of finding one. If you want to be trained by the best with the best education, Robert has some tips for you in finding your partner in your fitness.

1. Education - The Certified Personal Trainer (CPT) should have earned a fitness based educational background including a degree in one of the following: kinesiology, exercise science, physical education, or strength and conditioning.

2. Certification- Ensure that your CPT is certified at all times by an NCCA accredited organization. This means your trainer must take a standardized number of continued education hours every year. Those certifying organizations include:

• National Strength and Conditioning Association (NSCA)
• National Academy of Sports Medicine (NASM)
• American Council on Exercise (ACE) 
• American College of Sports Medicine (ACSM)
• National Federation of Personal Trainers (NFPT)

3. Assessment - It is so important that your CPT performs a full interview and assessment including body fat, grip strength, body mass index (BMI), blood pressure, body measurements, lung capacity, pulse, etc. This assessment should also include a review of family history and a physical activity readiness questionnaire.

4. Career vs. Job - You want your CPT to be career minded, motivated, and not simply considering you as another obligatory job.

Everyone is different and I think if you are enjoying the process and feeling better, you have a good person helping you become more healthy!

Tips by Robert Linkul MS NSCA-CPT*D CSCS*D
2012 National Strength & Conditioning Association's Personal Trainer of the Year

Robertlinkul@gmail.com

For more information read Robert's book - "Confessions Of A Certified Personal Trainer- Volume 1 The Fitness Revolution - Educating you on the right way to exercise", in soft cover and Kindle.

Savoring Favorite Childhood Summertime Memories

I recently have been reviewing old family photos and reminiscing some favorite holidays and moment when my children were young and carefree.  Seeing their sweet faces and smiles of joy dressed in costumes, playing in the summer garden, swimming in the pool, building sandcastles on beaches and playing with bubbles in the bath tub at the end of the day at various summertime vacation locations made me think of my own childhood summers.

Of all the summer fun my sister and I, my favorite memory is of our annual birthday swim and slumber parties.  My sister and I enjoy our birthdays five days apart, at the end of August.  This meant two huge parties in two consecutive weekends.  These were epoch parties in that we swam for hours and hours, rode bikes in our huge semicircular driveway, played all kinds of pretend games in the huge garden, had water balloon fights and then all camped in our enormous back yard.  Italian immigrants on 7/8th of an acre built our brick house in the 1930’s.  They planted all the herbs, fruit and nut trees indigenous to their area of origin in Italy.  These huge trees provided ample shade in the 110-degree weather, jungle gyms for climbing and a continuous feast.  Our grandparents bought us a tent and sleeping bags in pinks and oranges, made just for girls enjoying a summer camp out in their backyard.  I have yet to uncover photos of these memorable parties and I will one day.  It gives me a sense of well being as I picture those parties in my mind at a time when I was carefree and simple.  I look forward to the new memories I will make this summer with my family and friends and will try to keep the theme of carefree and simple since that seems to bring me happiness and contentment.

Joy's Summer Memory: 

 

I grew up in Minnesota  - the land of (over) 10,000 lakes. Like many families, my family had a cabin on a gorgeous lake in central MN. From the time I was 10 years old, every weekend of every summer we were at the cabin swimming, reading, tubing, skiing, boating, snorkeling, (some but not much fishing). I have to say my sister and I became serious tubing champions over the years. My dad has sort of a tubing routine which we have learned where to hang on super tight or where you (meaning me) can kick your sister’s tube. However the highlight of every summer was the 4^th of July. We usually had some family or friends come up for the day, grilling, and enjoying the lake goodness. The day always ended with a fire and s'mores while waiting for the fireworks. There was a huge show on a nearby lake and many shows on our lake. No Fire danger in MN!!  If you ever get the chance to do a family vacation – consider going to rent a cabin in MN and enjoy the beauty and family fun that MN lakes can offer! 

 

Health Tip:  Herbal Insect Repellant

If at all possible, it is best to try to avoid using DEET-based products to keep from getting insect bites during the summer.  DEET-based products occasionally give me hives, which is telling me it is bad for my body.  Instead, I make my own using essential oils and 190-proof grain alcohol, found in liquor stores.  Here is a list of oils from which to choose.  Be sure to test each out for skin allergy by a placing a small amount on your skin before you cover yourself and to see which oils work with your personal chemistry.

Oils:

Basil    Lemon Balm  Catnip Myrrh Clove   Neem  Citronella       Palmarosa

Eucalyptus     Peppermint    Garlic  Pine     Geranium       Rosemary       Lavender

2 1/2 teaspoons total of any combination of these oils

1-cup 190-proof grain alcohol, found in liquor stores

Place ingredients in a jar with a tight-fitting lid and shake vigorously.  Transfer to small bottles, can be a small spray bottle for storage.  To use, shake vigorously, then rub a small amount on exposed skin, dab or spray on clothing.  You will not smell good to the mosquitoes but to your friends and family without using toxic poison.

Kickstart Your Summer Workouts!

Sick of the gym? Enjoy the summer sun and get out of the house for your workouts! Spend more time with family and friends and try new activities (and get off the couch!)

1.       Rent paddle boards and try this fantastic sport (Joy loves this!) They offer these to rent at many places including Santa Cruz (love this place), Lake Tahoe, and more!

2.       Lotus, CA has some great White Water Rafting for all skill levels – Feel the rush as you ride the rapids! Check out this Video!

3.       Learn how to climb a rock wall! Sacramento has many options - http://sacramento.cbslocal.com/top-lists/rock-climbing-walls-sacramento-davis-auburn-ranchocordova/

4.       Hiking is such a great option for those at all fitness levels. Explore a new part of the state and get some cute hiking gear! My favorite new spot to hike is Loon Lake. This remote location is bound to test your endurance as you trek over the beautiful terrain.

5.       Set up your own obstacle course in your yard! During that barbeque have your friends/family join you in setting your best time. Don’t forget the classics like a hula hoop, hopscotch, and jump ropes in this course!

   6.     Netflix has lots of workouts for you to try. Try doing a different one every day so you don’t get bored! Most are only 30 mins! Remember it only takes 30 minutes a day of exercise to stay fit and healthy. (UPDATE: As of August 1, 2012 Netflix instant is not offering the wonderful 30 minutes workouts. At least the DVDs are cheap!)

   7.       Date and a workout at the same time? Have you and your honey tried out ballroom dancing classes? Joy and her husband took classes before their wedding and wowed their guests with a routine! 

8.       Kayaking at Lake Natoma – or for the really adventurous try wind surfing lessons! All classes taught by young professionals, mostly students from CSUS.

9.       Catch a wave at Half Moon Bay with surfing lessons.   Spend the weekend at one of the quaintest beach towns in NorCal and learn to surf! How Cali!

10.   Biker? At North Star try mountain biking – be sure to wear a helmet (and maybe other pads too). 

Health Tip: Post Workout Smoothie!

Julie's Morning smoothie (In a blender):

1 banana

1 peach

1 kiwi

½ cup raspberries

½ cup unsweetened almond milk

1 tsp of local bee pollen, it helps my allergies and is full of protein and antioxidants

2 tbls maca root powder, aids in mental acuity, energy and helps modulate hormones plus it adds protein

3 -4 tbl of full, fat, plain greek yogurt *Fat free and low fat yogurt is not good for you if you are trying to maintain or lose weight.   Studies now show everyone needs a percentage of “good” fat or else your body will start to store fat.

½ cup of crushed ice

It’s a great way to cool off after a fun workout, and get those antioxidants everyone needs!

Here is Joy's tasty recipe ratios!

Add whatever combo of frozen (I like it icy and they are cheaper) fruit you want (she always adds a banana), a scoop of plain yogurt for creaminess, and liquid like almond milk. Enjoy!

5 Foods For Summer You Probably Haven’t Tried

June starts tomorrow and the thermometer has risen so Summer is here!  I love the ease of summer days and the delicious foods it brings.  However, too quickly the excitement wears off of the first corn on the cob, sliced watermelon and berries, berries, berries.  I immediately begin to think what else can we eat?   What is available?  What haven’t we tried yet?  All it took was a trip to the produce section of my local Whole Foods and here is what I found to share with you:

1.      Yard-long beans taste much like common green beans but are more tender when cooked and turn a much darker green.  They are most beautiful when kept long but can be chopped as needed, for recipes and are great in soups, salads, and stir-fries.  For information on how to grow your own yard-long beans visit www.sunset.com/best-crops.

     

2        Kale is one of the healthiest vegetables since it is packed with antioxidants as well as other important nutrients not found in many foods.  My favorite variety is Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.   To ensure you get the most kale has to offer prepare it properly.  Visit http://whfoods.org/genpage.php?dbid=38&tname=foodspice for instructions on how to prepare it and the list of nutrients kale offers.

3        Watermelon radishes are a beautiful addition to any summer BBQ.  They can be served fresh or cooked, hot or cold. They pair well with fennel, apple, cheeses such as feta and chèvre, butter, creamy based dressings, vinaigrette, bacon, white fish, cucumbers, mild salad greens, cooked eggs, noodles such as soba and udon, citrus, cilantro, mint and tarragon.  They are a relative of the daikon radish so they are mild in flavor with a crisp texture.

4        Yellow beets are milder and sweeter than red beets which tend to taste a bit like dirt.  Offering potassium, fiber, folic acid and iron, these beauties make a wonderful salad to accompany any summer meal out by the pool.   Here is a recipe for one of my family’s favorites, Beet Salad:  Peel beets and cut into cubes.  Steam until tender.  Place in bowl, add sliced garlic and feta cheese chunks to taste, toss with olive oil and apple cider vinegar.  Add salt and pepper to taste.  May be refrigerated for several days.

5        Colored carrots offer a fun twist to your carrot slaw or your hummus dip platter.  Here is how each tastes compared to the standard orange variety:

a.       Red carrots don't differ in taste much from orange carrots. Their red color, though, comes from lycopene, the heralded antioxidant in tomatoes.

b.      Purple carrots are only purple on the outside – their insides tend to be pretty orange colored. They have an intensely sweet flavor, though, that can sometimes even have a little peppery flavor.

c.       White or golden carrots are yellow or cream colored. They are mild and a bit sweeter than orange, red, or purple carrots.

  For more on carrots visit http://localfoods.about.com/od/carrots/tp/Taste-Of-Different-Color-Carrots.htm

Happy Eating!

Health Tip: Grapefruit Avocado Salad....another treat to try this summer!

 One of my families favorite summer treats!

 

Grapefruit Avocado Salad

6 - 8 servings

3 large pink grapefruit

2 ripe avocados

Dressing:

Olive oil

Celtic Sea salt

Freshly ground pepper

Slice the top and bottom off the grapefruits.  Slice the peels off by placing grapefruit on flat top or bottom and starting from the top edge of the peel, slice downwards towards the bottom I strips until no peel remains.  Cut the grapefruit in half, then slice it lengthwise into four strips then cut them so the grapefruit is in chunks.  Remove any seeds. Place in bowl.  Peel avocado and cut in chunks, same as grapefruit.  Place in bowl.  Toss grapefruit and avocado.  Drizzle olive oil, sprinkle sea salt and grind fresh pepper over the top.