Perfect Fit Wellness Center

Valentine's Day Fat Burning Tips

2009-02-11T10:11:00.001-07:00

Valentine's Day is almost here. And there's a VERY good chance you have plans to eat out that night with your significant other.
And while I want you to have a great time, I do NOT want you to kiss your fat loss goals goodbye. Here are three quick Valentine's Day Fat Burning Tips to help keep you on track.

1) Make sure you get a good workout in that day. Preferably strength training. It'll have you blasting fat all day long.

2) Whatever you do, do NOT starve yourself all day long in anticipation of your big night out. That's one of the worst things you can do.

3) If you're having a chocolate craving - it is Valentine's Day after all - you want to have some good dark chocolate on hand.

(Note: I recommend Prograde Cravers. See the bottom of this email as they are on sale this week!)

4) Start Valentine's Day off with 2 large cups of water when you wake up. You also want to drink 1-2 cups before each meal as it will help you from consuming WAY to many calories.

Happy Valentine's Day!

Yours in health,
David

PS - Here are all the details on Prograde Nutrition's 14% off Prograde Cravers sale.
Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.
The even better news is they are on sale all this week for Valentine's Day.
Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purcahses of Prograde Cravers
- When you checkout you will enter this coupon code to save the 14%: vday0909
- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.
- Sorry, Prograde Cravers are not available overseas
- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers http://perfectfitwc.getprograde.com/cravers

Have you fallen off yet?

2009-01-15T11:12:00.002-07:00

I always look forward to this time of year for myself and my clients, as an opportunity to step back away from our workouts and see what worked in 2008, what didn't, and what new directions we want to head in. To learn how to stop failing at the same thing over and over. It's a time for identifying the top priorities for the coming year, which is especially important given that most of us get stuck in ruts with our workouts. So at the new year, I recommend really taking a creative look at what you would like to accomplish in all areas of your life, health, and fitness in the next 12 months. Use the guide below to start heading your body and your life in a new and better direction. Don't be afraid to fail—you will never know if you don't try. Look at your life—are you finding challenge and reward in your daily activities? If the answer is no or even maybe, then I challenge each of you to use 2009 as the year to truly make some amazing changes and enhancements to your life and health.

Get a Baseline

Before you start making changes, find out where you are now. Rate your current state of health and wellness on a scale of one to 10, where one means "horribly unhealthy" and 10 means "perfect health". In rating yourself, take the following factors into account (if you like, you can score yourself from one to 10 on each of these, and then divide by 10 to get your average):

Food Choices: Do you eat processed (bad) or organic (good)? Do you eat a healthy balance of food types (veggies, fruits, lean meats, healthy carbs)?
Drink Choices: Think about your intake of caffeine, soda, artificial sweeteners and alcohol vs. good old-fashioned water.
Daily Caloric Intake: As opposed to your daily caloric output—are you operating at a deficit?
Consistency of Above: Be honest with yourself about how consistent you are in making smart eating and drinking choices. Are you sticking with your goals?
Types of Workouts:Do you only body-build, or do you maintain a balanced program of weight-training, cardio, flexibility training, and corrective work for better posture?
Workout Program Consistency: A good, balanced program is a great start—but have you been sticking with it through the year? Do you skip days at the gym, or overlook some muscle-groups? Again, be honest with yourself; this is the moment for a reality-check.
Relaxation/Meditation Activities: Are you taking care of your mind's connection to your body through activities like yoga, outdoor walks/biking/hiking, massage work, or meditation?
Rest/Sleep Schedule: Getting eight hours per night? Does your sleep schedule follow your circadian rhythms (that is, sleep from 10pm to 6am)? Are you sleeping soundly through the night?
Work Life: How many hours are you working per day? Is it stressful or rewarding?
Drinking/Partying Habits: We all like to have a good time, but are you drinking or partying every weekend or too often? Are you spending the whole week recovering?

Get a Goal

Now that you've reached a health rating score, make a list of changes you'd like to make in 2009 to improve this number within the categories listed above. These will be pretty specific and practical changes. For example: swearing off diet soda, or alcohol on the weekends (or at least for the three months of the year); only eating as many calories as you burn each day; taking up a recreational sport instead of just gym workouts, or working with a trainer to develop a corrective program; or getting enough sleep, at least on the weekends.

You want these specific changes to stay in touch with the person you want to be more broadly. That's why it's important, at the start of the year, to think about your general life goals, and how you might achieve them. Take this opportunity to list five to 10 life goals to work toward in 2009. For example, these can be particular but life-changing—like paying off your credit cards, or completing a triathlon. Or, these can be more abstract, like becoming a more flexible person (and that, in turn, might require some of the changes listed above, like changing your insane work schedule). But the abstract becomes the particular: your goal to lose weight can be an ambition to get into size 32 jeans. And once you have the goal, you just need the plan.

Get a Plan

So, now that you've got the life goals, let's give you some specific fitness goals for 2009. Try to find five to 10 goals that fit in with your life and health goals, and that can help get you where you want to be. For example:

Pick a Part: Make specific areas of your body stronger and/or more powerful for specific functions or movements. For instance, strengthening your lower abs for better lower back support and improved posture; bench-pressing your own weight; doing 10 unassisted pull-ups; improving your cardio endurance; increasing your flexibility enough to be pain-free in daily life. You can invent your own specific goals, thinking about how they advance your general life goals.
Make a First: One great way to advance life goals is to become accomplished at something new, that you never thought you could do. And, it will help your basic fitness as well. So, go learn to swim laps, or prepare for a half-marathon, or learn to double-jump rope. Set a goal, achieve that goal, feel awesome.
Get an Education: You can broaden your horizons, and get new ideas, by learning new information. Learn more about proper form (try consulting a trainer), or perform checks to self-diagnose muscle pain and postural issues. This will get you feeling enlivened for your general life goals, and put you in a better position to succeed.

You now have a lot of information—and you may not be able to do it all. Try to keep a single goal in mind, one life goal you want to accomplish, and pick a few of the health and fitness goals that pertain to it to change. Ideally, consult a trainer and/or nutritionist to come up with a plan for the first quarter of 2009, one that is in line with your long-term goal for the year. From there, it's mostly a matter of staying on track, and we all know that can be hard. So be practical. Write out your goals and the changes you want to make, and post that list somewhere that you can see it daily, like in your office, or inside the medicine cabinet so you can see it as you brush your teeth. Constant reminders can be a big help.

So can checking in. Put a reminder on your calendar on the first of April that you are to go through this entire questionnaire again and check up on how you're doing. Your plans may need tweaking at that point—and that's ok. Just be honest with yourself about where you are, so you can see where you'd like to go.

All the best of luck in 2009—and remember the challenge I gave you to make 2009 the year you make a real difference in your life!

This is so sad, but true

2009-01-08T11:07:00.002-07:00

As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it's gone.

It's very sad, but very true. Now I know you've heard this before. And I know that this message typically falls on deaf ears. But today I want you to do some soul searching.

First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it.

Imagine the effect on your family if you lost it.Next, I want you to think about the old saying "you are what you eat."Truer words were never spoken, you know.

So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.

So if you are what you eat, what is YOUR body made of right now?

Have I struck a nerve yet?

You and I both know there's nothing better than filling up on nature's finest whole foods. If you are what you eat doesn't it make sense to build your body with nature's finest?

By now I'm guessing I have your full attention.Good. Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.

Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.

They even have specific formulas for men and women.It's an incredibly convenient way to build your body with better materials, so to speak. And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.

Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.

In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.

Yes, ALL their products are that good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST. - Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

The coupon code you enter at checkout is: 012009

The website is http://perfectfitwc.getprgrade.com
- If you want to check out the VGF25+ I've been telling you about go here: http://perfectfitwc.getprograde.com/vgf

Yours in health,
David Corder NSCA-CPT

PS - Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they've lost it?

PPS - If your nutritional plan needs a boost be sure to check out Prograde's 10.9% off sale at http://perfectfitwc.getprograde.com

7 Days Left!

2008-12-04T15:36:00.002-07:00

We're just 7 days out from the start of this Year's www.12daysoffitness.com and boy, have we been puting together a bunch of great FREE gifts for you!

There are well over a hundred exercise programs, diets, nutrition plans, videos, audios, reports and tons more getting linedup to hit your inbox from 10th December......and all of it is FREE.

It won't cost you a single penny!

All of the contributors (myself included) are really looking forward to sharing their gifts with you but we really need your help to make this work.

First, we need you to get on over to http://www.12daysoffitness.com rightaway and update your details into theform we've set up over there. This will make sure you don't miss out on the gifts as we release them on the tenth.

Second, we need you to tell everyoneyou know about the gift-giving. You see, we want this to be big. No, HUGE, and the only way to accomplish that is to get the word out through everyone who we know. That means you too!

You don't have to do much just send your family, friends and colleagues on over to http://www.12daysoffitness.com to get their own gifts and we'll do the rest.

Can you help?

I hope so, we really want this to help as many people as possible.

Thanks in advance!

Speak soon!

David Corder NSCA-CPT

http://www.12daysoffitness.com

Disturbing Fact You Might Not Like

2008-12-04T15:22:00.004-07:00

We fitness pros get a bad rap at times. And hey, sometimes it's well deserved. It's unfortunate, but there are still way too many "meat head" trainers who are more interested in looking at themselves in a mirror than they are in their own clients.

But we also take heat at times for being too interested in looks and appearance than health and wellness.

Well, I'm going to fill you in on a little secret. We've tried to market our businesses by educating people about the health benefits of proper nutrition and exercise. We'd love for people to care more about their health than how they look.

Unfortunately, and this holds true for the vast majority of people, they only care about their health once they've lost it.

Think about that for a little bit.

I can tell you right now the unscrupulous marketers online are making a FORTUNE promoting these Acai Berry pills right now. And they are able to do that because they are promoting it as weight loss and not the real benefit of Acai Berry.

It is the "magic pill" of the day. If you've been paying attention to the weight loss market you'll know it used to be Hoodia.

Now, you might not like it, but I'm not going to be the one to lie to you. I'm not going to be the one to tell you take this little pill and watch the weight fall off. Acai Berry is a heck of an antioxidant that can help your body fight the aging process and help boost your immune system, but it's not going to flush the excess pounds off your belly, butt, hips and thighs. Sorry.

Now my friends at http://perfectfitwc.getprograde.com have an amazing product that includes Acai Berry as one of its main ingredients. But unlike the Grade A scumbags out there lying to you, they only promote their product for what it is; a very powerful Antioxidant formula to help boost your health.

So if your health is of interest to you then definitely check out http://perfectfitwc.getprograde.com/longevity

Sorry if this ticks you off. I'm here to shed light on the truth for you. It's up to YOU to decide whether or not your health is more valuable to you than your appearance.

Yours in health,

David Corder NSCA-CPT

P.S. - Again, if you value your health and want help with the aging process I can't recommend http://perfectfitwc.getprograde.com/longevity to you enough.

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season

2008-11-17T09:36:00.002-07:00

On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas.

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December.

"There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success."We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year.

After all, what’s more important than health?”The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.

Sprint.....for a healthy heart!

2008-08-10T17:58:00.003-06:00

You know you need your cardio to keep your heart healthy, right? So just how many hours of cardio do you need to do a week? It turns out the answer may not be one of time spent, but of intensity of exercise. A new study published recently in the American Journal of Physiology's Journal of Regulatory, Integrative & Comparative Physiology investigated the relationship between high intensity training and cardiovascular health. Their findings? Start sprinting.

The study, conducted by Mark Rakobowchuk at McMaster University in Canada, gave male and female subjects six-week training sessions using two different types of exercise. One group used high-intensity sprint training, but an overall low volume of exercise: They performed four to six sprints of 30 seconds each, separated by 4.5 minutes of recovery, and did this program three days per week. The other group did 40 to 60 minutes of moderate intensity cycling (at 65 percent of their maximum) on a stationary bike five days per week—a traditional endurance program. The study found that the groups received the same reparative benefits to their arterial systems—despite the huge difference in the actual amounts of time spent exercising.

The researchers tracked both groups for the elasticity of both their central and peripheral arterial systems—that is, blood flow to the heart, and blood flow to the muscles. They found that arteries are aided by both high-intensity training and endurance training. This finding offers new options for addressing the complexities of constricted arteries, a major cause of cardiovascular disease. "As we age, the arteries become stiffer and tend to lose their ability to dilate, and these effects contribute to high blood pressure and cardiovascular disease,"

Maureen MacDonald, an associate professor in McMaster University's Department of Kinesiology told Science Daily. "More detrimental is the effect that blood vessel stiffening has on the heart, which has to circulate blood."

The implications of this research are significant, given the difficulties of persuading most people to do cardio exercise 45 minutes a day, five days per week. But smaller, less time-consuming (though very challenging) doses of exercise may be more manageable, and still give significant benefits to stiff and constricted arteries. For people from the ill to the busy to the merely tired, this research potentially offers a new, less time-consuming way to approach exercise and heart health.

Project Breakout - The search for the new fitness phenom!

2008-07-22T10:59:00.002-06:00

I entered on a whim.

I won week one by a landslide!

I will win the finals!

Project Breakout is the "American Idol" for fitness trainers. My first DVD " Perfect Posture/Body Alignment Program" ( I know, not a great title...LOL) won the first week by a landslide. But, the next video "12 x 12 Fat Burning Bootcamp" ( much better title....) is smoking hot!

Be on the lookout and vote for it from September 1-7, 2008. It's just like voting for your favorite reality show. You get 15 votes a day during the competition. Please use them all!!!

Here is the link to view my progress and vote: http://www.projectbreakout.com/fitness1/mediapage/15

Thank you all for your continued support!

David Corder NSCA-CPT

Can You Think Yourself Thin?

2007-04-07T12:29:00.000-06:00

Wouldn't it be great if we could attain the body of our dreams just by thinking about it? What if I told you that your mind actually plays the most important role in your success in getting fit? Sounds crazy, but it's true...

Our subconscious mind has one all-important job, and it succeeds every time. What is this job? To prove that your beliefs are true. Note the wording here: To prove that YOUR BELIEFS are true. Not to point out what is actually true. Nope, though what a difference that would make.

Your beliefs are the truth for your life. It is that simple. Whether or not these beliefs are in fact true doesn't matter. If you believe something to be true, then your subconscious mind will perceive the universe around you in such a way that makes this belief true.

Here's an example, if you believe that in general people like you then when you meet a new person your subconscious will point out reasons why this person does indeed like you. You will interpret their smile and handshake in a different way than someone who has the belief that no one likes them.

So how does this relate to your fitness level?

If you have the belief that getting in shape is hard, that eating healthy is boring, or that weight loss is elusive then you will find getting in shape to be very difficult. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.

Wow - isn't that amazing? Take a minute to let that sink in.

The great thing about our subconscious mind is that we can train it to work for us instead of against us. All we have to do is change our belief.

I'm sure you have heard the term "Believe and Achieve" - many schools have this painted on their walls and it is even printed on T-shirts. Well, the concept is absolutely true and when applied can bring success to your door faster than you thought possible.

It won't help if you simply think that it 'isn't impossible' or that 'it could happen someday.' These aren't true beliefs.

In order to have your desired result you need to truly believe with every fiber of your being that you will achieve this goal. If you are overweight then close your eyes and picture yourself fit. If you have fifty pounds to lose then think of yourself as fifty pounds lighter.

You will always be what you believe yourself to be.

I have to admit something...I believe that everyone who comes to me can and will get into the best shape of their lives. This belief is so strong that most often my clients also begin to believe in themselves, and amazing results are achieved.

What proof? Call me or come in today to get started on a personalized fitness plan that will change your shape and improve your quality of life. I believe in you - now it's your turn.

Take the first step by contacting me today – Because whether you believe you can or you can't... you'll always be right.

You can have amazing abs, learn how!

2007-03-15T21:57:00.000-06:00

So you want to narrow your waist, flatten your abs and become the envy of all your friends, right? Of course you do - who doesn't?

Well, here is yet another reason to get flat abs: recent studies suggest that an excess of fat deposits around the abdominal region significantly contributes to the risk of heart disease, diabetes and other life-threatening conditions.

Whether your motivation for attaining great abs is rooted in the health benefits or, more likely, in looking phenomenal then this is one newsletter you simply must read all the way through.

Why is it that so many people wish they had great abs, but never attain it?

Contrary to popular belief, doing millions of crunches will not sculpt your abs. While there is a time and a place to use the beloved crunch in your waist slimming effort, this alone will not create the body of your dreams. The key to creating an enviable midsection lies in your ability to effectively challenge your abdominal muscles.

The "crunch" movement only targets your upper abdominal muscles, the ones found between your rib cage and belly button. Imagine you are doing a crunch - better yet, get down and do one - notice where you feel the burn. Those are your upper abs.

To effectively sculpt your waist, focus on strengthening your upper, lower and side abdominal muscles. In order to achieve an overall look of symmetry your flat abs routine should consist of at least one exercise for each portion of your midsection.

A surefire way to kick up the intensity, and thus the results, of your abdominal workout is to add resistance training. By working your midsection against resistance you open up the possibility for greater muscle stimulation which equals greater results. You can do this by using a medicine ball, cable machine, elastic band or dumbbell.

Oh yeah, just one more thing...in order to show off your breathtaking abs they need to come out of hiding.

This means burning off the layer of fat. (No matter how big or small it may be.) The following two pronged approach works every time:

First, consistent cardiovascular exercise is needed to burn off stored energy. Follow these three tips to ensure your success:

Choose an aerobic exercise that uses major muscle groups such as walking, jogging, swimming, or biking.
Find an exercise that you enjoy. This will make it easy for you to stick with it.
Make sure that you are exercising aerobically for at least 30-60 minutes three times a week. However, feel free to do it longer and more frequently.

Second, to uncover your abdominal muscles we have to discuss....your eating habits. I'm sorry to say it, but the food that you put in your mouth will surely have an effect on the size and shape of your waist. Use these three pointers to slash fat:

Eat small meals frequently throughout the day and avoid overeating.
Processed foods should be kept to a minimum or avoided completely.
Load up on vegetables and lean meat before partaking in grains or starches.

There you have it - your plan for awesome abs. Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for summer?

I am here to help. My passion is coaching people just like you to achieve their goals.
Contact me today. I look forward to hearing from you.

7 Easy Ways to Cut 250 Calories

2006-11-02T13:03:00.000-07:00

In a quest for weight loss, 250 calories doesn’t seem like a significant number, does it? Could this teeny number really help you drop pounds? Yes, it can. The truth is that dropping as little as 250 calories each day can result in almost 30 pounds shed over 12 short months.

Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric tally, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month.

Are you still with me? I know that we live in a world filled with “no sweat” plans to “easily” drop 30 pounds in a month, and I’m talking about losing that much over 12 months—but hear me out.
While your emotions may be stirred by a compelling advertisement for expedited weight 1oss, the truth is that gradual weight loss has been proven to not only be healthier, it also is more likely to stay off.

You see, by gradually cutting 250 calories out of your daily tally, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to fitness and weight loss success.

Incorporate one of these activities into your daily life, and enjoy healthy long-term weight 1oss:

Drink plain coffee instead of a frappuccino

Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled “dessert drinks”.

Pass on a doughnut or pastry

A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? The truth is that doughnuts and pastries, though a workplace favorite, are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself.

Jog for 30 minutes

Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true. Once you are halfway down the street you will realize that jogging is actually fun—add to that the fact that you are burning calories and you have yourself an all around good deal.

Exchange 20 oz of regular soda for water

By now you know that soda pop is not good for you—so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye.

Swim laps for 30 minutes

If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.

Eat an apple instead of a cookie

If you are like most people I know, then you probably get a hankering for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods.

Clean house for 60 minutes

Don’t think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes—they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don’t grit your teeth—this means free calorie burning for you.

And if you really want to kick it up a notch and stoke those flames – hire a personal trainer who can take you from start to finish in less time then you think. Want to find the best personal trainer in town? Just send me an email =)

Discovered: The Fountain of Youth

2006-10-29T11:44:00.000-07:00

What if I told you that the Fountain of Youth had been discovered and that you could reap the benefits of its life-extending, body-enhancing powers today? You would probably think I had either lost my mind or that I was about to pitch a new line of supplements to you! But it’s true, the Fountain of Youth exists, and I need you to read on, because these next few paragraphs will change the way you view your body forever:

Age creeps up on you in the form of lowered metabolism, easier weight gain and aching muscles and joints. In fact, at the age of 50 most people begin to lose 12% of their muscle strength and 6% of their muscle mass with each passing decade. It’s no wonder that for centuries people have been so intrigued with finding the Fountain of Youth!

But did you know the real culprit behind age-related ailments? Disuse That’s right—your body feels the effects of aging most when you don’t use it! Makes sense, doesn’t it? In youth we are generally active and vigorous, and as the years pass by we tend to be more cautious and less apt toward physical activity. This disuse takes quite a toll on our bodies.

Exercise is the Fountain of Youth.

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. Isn’t that amazing!
What if you aren’t 50 yet—maybe not even 40? Should you simply sit back and relax, since aging is so far off in your future? No! If you are younger than 50, I still have one piece of advice for you—exercise! By making exercise a part of your daily life you are in the position to arm yourself against ever feeling the full effect of aging on your body. What a powerful thing! And guess what? Exercise brings you a plethora of other benefits as well. And you thought that exercise was only useful for losing weight! Not only will exercise increase your strength and muscle mass, check out this list of the proven benefits of exercise:

improved sleeping patterns
improved blood profile
increase in bone density
increased life expectancy
improved cardiovascular health
decrease in life-threatening conditions, such as diabetes, insulin resistance and heart disease
increased muscle strength
decreased blood pressure
improved psychological health
increase in mobility and flexibility
Wow! Did you know that exercise could do all of that for you? It has been proven that regular exercise will help keep you younger even as your age increases. And we are talking about both physical and metal youth.

So now that you know the secret power of exercise, what should you do to harness it? Participate in a regular exercise program and feel younger and more vibrant than ever! Making the decision to get into shape will be the best one you make in your life, and I encourage you to contact me to jump start your exercise program.

Summer Vacation Fitness Tips

2006-08-05T21:39:00.000-06:00

Summer vacation is a wonderful time to get away from it all-a cruise, a camping trip or even an African safari-an opportunity to take yourself miles away from ordinary...
But did you know that the average person gains almost a pound a day while on vacation?
That's right! Lazy vacation days usually lead to one dreaded thing: extra pounds. From missed workouts to large restaurant meals, travel days often become high calorie days.
As you embark on your next vacation adventure keep the following tips in mind, and come home fitter than when you left!

TIP #1: Be ActiveIf your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off that rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

TIP#2: Indulge with ControlEating out is a must while on vacation. Whether you're visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all-you are on vacation after all...right?-that isn't the best for your waist!
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

TIP#3: Snack HealthyHave you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it—it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.
This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

TIP #4: Avoid Fried FoodsWhile fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry-so you can see that consuming fried foods will drastically increase your caloric intake.
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

TIP#5: Team up with a Pro-Yours Truly!Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique-guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals-something that you will appreciate while on vacation and at home.

ESCAPE Ride

2005-08-03T20:23:00.000-06:00

During the weekend of August 11-14 I will be participating in the "ESCAPE" Ride. This is a 250 mile bike ride through the beautiful mountains of Colorado to benefit the Southern Colorado Aids Project. It will be the third fundraising event I have participated in this year. All of the causes are very important to support and dear to my heart.

If you are interested in sponsoring me in this endeavor please contact me through this site and I will be happy to give you instructions on how you can become a part of the event. Either financially or by becoming a volunteer.

Thank you all for your support! Every day, Every way!

A Benefit for St Jude Children's Hospital

2005-06-13T21:52:00.000-06:00

The Coors Fitness Center is teaming up with St. Jude Children's Hospital for "Workout for St. Jude." David Corder NSCA-CPT has been chosen to lead the exercise session with his popular Urban Hip Hop Class. An hour of fun music and movment you won't want to miss.

When: June 25, 8:00 - 9:30 a.m.
Where: Coors Fitness Center located in the Ritchie Center at Denver University
Cost: A suggested donation of $20.00 for adults and $15.00 for kids 12-18
(All proceeds go to St. Jude Children's Research Hospital)

Contact: www.recreation.du.edu or call 303-871-7684 for more information.

MS - Exercise and Multiple Sclerosis

2005-06-13T21:43:00.000-06:00

I have been doing some major studying! Multiple Sclerosis effects so many peoples lives and now I am trained to help them deal with this cronic illness and lead more functional lives. If you or a loved one is someone trying to improve thier health but unsure of how to, because of Multiple Sclerosis, please contact me. I am here to help.
David Corder NSCA-CPT

An Email Conversation with Bill

2005-05-12T08:23:00.000-06:00

Hello. I don’t need a month of services, but I will gladly pay to have a single question answered. Here it is:

I am a 57-year-old man who alternates between a treadmill and fast street-walking (about 4 mph) for cardio fitness. My “target” heart rate has been set by a cardiologist at 123 to 148 beats per minute. I like to get about an hour in “the zone” 5 to 6 times a week. My knees are not in the greatest shape (this becomes important in a moment).

On the treadmill, using speed and incline controls, I find it very easy to achieve a heart rate in the 140s and low 150s without much strain on my knees. I do six 10-minute “sets” on the treadmill, with “slow” or “easy” sets being a heart rate of 138-142, and “fast” or “hard” being 145-151.

When I do the street-walking (I call it “scurrying,” because it is faster than walking but slower than running), it takes quite a while to get my heart rate above the mid-120s, but using hills and with the passage of, say, 30 minutes, I can achieve 140s.

Generally speaking, I can achieve & maintain higher heart rates with the treadmill. However, after doing a street scurry, I am much more aware of having “exercised” – my muscles are sore, my knees are sore, and I feel as if more muscle groups have been in play. The treadmill seems easy by comparison, although I challenge myself in terms of speed and incline during the “hard” segments.

Now, here is the question: Which exercise is better? Should I favor the treadmill’s longer/higher time in the “zone,” or should I favor the street-scurry’s feeling of having got more exercise?

This question has been bugging me for two years, and if you answer it I will gladly forward you an appropriate consulting fee.

Many thanks!

Bill

Bill,

Thank you for your question. Your situation is interesting and shared by many people. The two exercises you are using both have their good and bad points, as do almost any exercises depending on a clients personal needs.

Treadmill: The treadmill is an exercise "machine". Machines are designed to help us do the work prescribed. In this case the treadmill helps to avoid excessive stress to the joints while still keeping the "cardio" function of walking at a high level. As you have discovered, the treadmills design is great and it does exactly what it is supposed to. The major drawback with machines is that they take the joy out of the action they are helping. You are stuck in a stationary position void of the wonderful out door environment. Also, because of their help, you are not feeling the "workout" as much as when you walk.

Walking: Walking is such a great workout. It provides not only physical but emotional benefits. It is more difficult to reach your goals because the environment is not as easy to adjust as the treadmills'. You feel the "workout" more because the impact of walking is not softened by a machine and as you fatigue joints and muscles others join to help. Thus you feel like you worked out more.

Your knees are of the greatest importance here. The fact that they are "not in the greatest shape" tells me that the treadmill it the best choice. But, also, lets me know that there may be other issues at work here. Without knowing what the cause of the knee condition is I would suggest that some conditioning of the legs, primarily the quadriceps, might be in order.

I hope this helps in your decision. I am here if you need more information.

David Corder, NSCA-CPTwww.perfectfitwc.com

David:

How kind of you to offer me, a complete stranger, your expertise. Your advice is wise, and I will certainly take it. But it did not contain one element I am extremely interested in: is an hour spent on the treadmill (at higher heart rates) or an hour spent walking (with more muscle involvement) “better” for me in terms of overall conditioning? I hear you when you say it’s best to preserve the knees (old soccer injuries, too much squash, etc. – the usual cartilage problems). Is that, indeed, of paramount importance, and if so, can I feel that I am getting just as much “workout” value from the treadmill? (By the way, I have ways to make the treadmill non-boring, so no need to worry that the treadmill route will lead to boredom, burnout, and abandonment of all workouts.)

Is there anything I can do for you? Do you have a PayPal account? Can I pay you for this great advice?

Many, many thanks.

Bill

Bill,

At this time I really recommend the treadmill over just walking. I really hope you can have the knee problem diagnosed and dealt with. If not a knee replacement might very well be in the future. That is something I hope you don't have to go through.

Do something for me? Yes, let people know about my site.

Yes, I have a PayPal account. But no compensation is necessary.

Do well and stay healthy.

David Corder, NSCA-CPTwww.perfectfitwc.com

Question and Answer Session At Denver University

2005-04-11T21:09:00.000-06:00

We asked one of our Group Exercise Specialist and Personal Trainers, David Corder NSCA-CPT, some questions about Fitness and Nutrition "fads" and about his method of online training. You might be interested in some of his answers.

--What are some of the current fitness trends that you're seeing right now? Are there any popular ideas that your clients are bringing to you now more than before?

Fitness "trends" come and go. The one constant is health. With so many of us becoming less active in our work environments and also in our leisure activities "fitness" is the buzz word for health. Exercise and Nutrition are the "trends" but need to be a way of life. My clients come to me with so many thoughts on exercise and nutrition. They want to see results NOW. All of the ads and commercials lead them to believe that they can make changes with a pill or cream but they come to me because they don't work. This is a billion dollar industry. The need is there but the truth keeps being pushed aside for the almighty buck.

--Similarly, are there any fads in working out right now that you think might be harmful or dangerous for the client?

All of them! "Fads"mislead people into thinking there is an easy way to reach their goals. Diets deprive the body of the needed nutrients. All of the equipment ads lead people to believe that their product will change live's and bodies. These are not only harmful to the physical part of our bodies but also the mind. As people spend more and see fewer results the health cycle will just get worse.

--Do you see fewer clients who are interested in Atkins than before? Has this diet maintained its popularity or are people looking to something new for losing weight?

Atkins is nothing new. Low carb diets have been around before and they will come around again with a new name. People will always look for the "new" thing. When all they really need to do is eat sensibly. Avoid fast food. Avoid processed foods. Eat frequently. The newest "fad" diet is the three hour diet. Where you eat something every three hours. But most nutritionists have said, for years, that eating frequently helps to turn off the body's natural storage mechanism. Thereby telling the body to use the fat that is already there.

--What are the most typical misconceptions of people who are new to working out? What are some of the most common injuries that they should be watching out for?

Probably the most common misconception is that they will be in pain. If the exercises are done correctly and the proper rules of progression are applied. The most they will feel is a little achy. Which is overridden by the great feelings they will get from the natural endorphins created when they do a workout.
Over use injuries are the most common type of problem people get from working out too much. These are caused by doing the same exercises all the time. They need to mix things up. Change their program at least every six weeks and always allow a day of rest between workouts. Unless they are training for a specific sport or activity.

--What kind of balance do you encourage between cardio and weight training? Do men typically gravitate toward weights while women are more prone to cardio, or is that more of a fitness myth?

Those people "in the know" understand that cardio and weight training goes hand in hand. Finding the balance is more about finding out a persons goals. Weight loss requires both. Cardio for the extra calorie use and weight training for rebuilding muscle loss. Someone who just wants to put weight on needs to lower the cardio aspect but not drop it. This can explain the myth of men doing more weights and women doing more cardio. Men want to build and women want to lose, mostly. But, understanding your goals will help in balancing the amounts of both and give you better results.

--What kind of challenges do you face in online training as opposed to traditional 1-on-1 training? Are clients more prone to fibbing to a trainer online, when they don't have to show up to discuss their results?

The biggest challenge to training online is understanding where to start the client. I have them fill out several information forms to help me, but it's still a guess as to where to start them. This process in person can be done instantly. Online it takes sometimes a couple of weeks to get the program right. A client does their workout and immediately sends me the results via email. I, then, am able to assess the values of the workout and make the appropriate adjustments. Since I have results so quickly, it's almost like I'm there. All clients are held accountable. I know when you're supposed to work out and if I don't receive an update I will email or I've even been known to call. It really is the next best thing to 1-on-1.

--Do you start to see more customers in the spring, as the fear of an upcoming summer approaches? Is the period after New Year's the busiest for a trainer, or are there any other peaks in business that most people might not think of?

Spring and New Year's are the two times that most people think about a trainer. For the obvious reasons. But I stay busy all of the time. People preparing for athletic events need extra coaching. People with a family or class reunion want to look their best. Then there are always the people who have just been to the doctor for some reason and realize that they need some help. My goal as a trainer is to bridge the gap between the medical profession and the public. The healthier people are the less they will have to see the Doctor. Conversely, the less time a Doctor has to spend on healthy people the more time they have to help those who really need it.

David Corder, NSCA-CPTwww.perfectfitwc.com

David teaches an Abs Class and an Urban Hip-Hop Aerobics Class at the Coors Fitness Center here at DU. If you miss him this summer don't worry he'll be back in the fall. For more information on him check out his web site.

A Meditation for the month!

2005-03-14T18:48:00.000-07:00

Meditation is nothing more than spending quiet time focusing on your inner self. Some people call this prayer or talking to God. The problem with these last two concepts is that we spend too much time talking and never enough time listening. Trying to train the mind so that we can listen is a never-ending process.

Here is one of my favorite ways of training the mind or meditating. Take time to find a quiet place where you can sit and have total privacy rather than trying to "let your mind run free", a problem that most of us have already. Focus on a great writing from one of the great spiritual teachers. Try to memorize this writing then repeat it over and over with your eyes closed, concentrating on every word and it’s meaning. Make the words your own. Ingrain the concepts of these words as your life’s work. Soon you will find these thoughts permeating your everyday business and your life will be infused with the positive ideals of these teachers.

Here is one of the most powerful "prayers" of all time. The St Francis Peace Prayer, it embodies all of the best ideals for living. Learn it and let it live through you.

Lord, make me an instrument of your peace.

Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
Where there is sadness, joy.
O divine Master, grant that I may not so much seek
To be consoled as to console,
To be understood as to understand,
To be loved as to love;
For it is in giving that we receive;
It is in pardoning that we are pardoned;
It is in dying to self that we are born to eternal life.

Prepare for the slopes!

2005-03-14T18:44:00.000-07:00

If you’re like me, you can already taste the snow in the air and are anxiously waiting for that first powder day. So there is no time like the present to prepare your body for that day.

To be a proficient skier you need to focus on leg power, core strength, quickness, flexibility, endurance, balance and agility. In other words you need to prepare for a sport that requires being an all-around fit athlete. Start your training sessions with a good cardio workout, with leg strength like running stairs. Running up will give you power and endurance while running down will create the same eccentric muscle contractions and neurological firing that skiing does. This is something that the muscles don’t get during a "normal" workout. After you have mastered running down try bounding from side to side mimicking the lateral movement in skiing. This will improve your eye-foot coordination, which is also very important in down hill skiing.

In the next part of your workout, grab a soccer ball or any ball and just kick it around. This will help to loosen up tight muscles while increasing flexibility and training eye-foot coordination. These types of exercises are called plyometrics. Plyometrics is a jumping or bounding exercise and can be done anywhere, on a staircase, jumping over logs or a rope tied between two trees. Jumping up and down off of a picnic table will work or just do standing tuck jumps in an open space. Keep in mind that this type of workout should never be done more than twice a week.

The idea is to coordinate the environment and your time constraints to a fun, balanced workout that is exciting and challenges the body with variety. In the long term your fitness and body will be better for it and you’ll be much happier on the slopes this winter.

2005-03-14T16:19:00.000-07:00

You'll Love It Here!

Welcome to Perfect Fit Wellness Center

2005-03-14T12:22:00.000-07:00

The Most Comprehensive Fitness and Health Resource on line, Perfect Fit Wellness Center is dedicated to bringing you the resources that will help you become the best "you" that you can be. At Perfect Fit Wellness Center and Health Blog, we are focused on creating interactive discussion on the pursuit of improved fitness and health for all who visit us at Perfect Fit Wellness Center. Thanks in advance for your thoughts, input, and ideas and without you this site would not exist. A Toast to you and getting back to a Perfect Healthy LifeStyle.