Personal Trainer Edmonton http://www.personaltraineredmonton.com Personal Trainer, Training, Fitness and Exercise Information Thu, 18 Mar 2010 19:06:42 +0000 en hourly 1 http://wordpress.org/?v=3.0.5 Testimonial http://www.personaltraineredmonton.com/exercise/testimonial.htm http://www.personaltraineredmonton.com/exercise/testimonial.htm#comments Thu, 18 Mar 2010 19:06:42 +0000 Tracy http://www.personaltraineredmonton.com/?p=88 I started a workout program with Tracy Rollo in 2007. I felt my level of
physical fitness declining rapidly, noticing shortness of breath and limited
mobility. I decided that I needed to do something before it was too late
and before I reached 40. Being a high school athlete and weekend warrior I
had an unrealistic idea of what I needed to do in order to be in shape. So
I looked on the internet and looked into a boxing coach, he was busy at the
time I wanted to start my training. So I looked a little further and found
Tracy on the internet. I thought a personal trainer might be a bit better
choice, after all you are looking for a professional.

My first experience with Tracy’s evaluation and introductory day was an
experience in itself. But I was clued in really quick as to how out of
shape I was and what Tracy’s program was going to give me. In the following
years that I have been training with Tracy I have been very happy with the
results. As long as a person goes in with a realistic idea of what you want
to achieve, a sense of drive to stay with any program you start. Tracy
makes it easy to see and realize these goals.

I would gladly and have recommended Tracy to friends. Tracy provides a
safe and comfortable atmosphere in which to workout and has her own brand of
motivational techniques that she tailors to each client. Anyone getting the
chance to workout with Tracy will be glad that they did.

Dan Grapentine

]]> http://www.personaltraineredmonton.com/exercise/testimonial.htm/feed 1 Home Gym of Power http://www.personaltraineredmonton.com/exercise/home-gym-of-power.htm http://www.personaltraineredmonton.com/exercise/home-gym-of-power.htm#comments Tue, 23 Feb 2010 15:17:19 +0000 Tracy http://www.personaltraineredmonton.com/?p=86 Pretty bold statement, huh. “Home Gym of Power!” Now that I have your attention, I will explain.
Imagine yourself walking into that little depressingly dark corner in your home. You know the space that has no really good purpose. So what would go best in that little dungeon? I know! A home gym! Wrong! How about boxes of stuff you don’t want to ever see again. And I know you may not want to see your exercise stuff again. But let’s keep in mind you are reading this for a reason and chances are you actually want to use a home gym or your pants are just too tight and you can’t bare to shop for a bigger size.
Ok, so you can either use that little cubby of no hope or create your “Home Gym of Power”! That space may actually work well, so try a fresh coat of paint, pictures, curtains and a TV. Or you may have another place in your home that is full of hope and energy (probably not your teenager’s room, it’s just too hard to find the floor let alone your dumbbells).
Once you have that place of hope then what do you do with it? How do I make it my “Home Gym of Power”? First, find things that will make it a pleasant place for you. A fresh coat of paint, pictures, and a TV are a really good way to go. You can add pictures of someone’s body you admire (or lust after, it’s up to you after all), inspirational posters or pictures of your favorite hobby or sport. Adding music is an awesome pick me up and sometimes the louder the better (who says your teenager is the only one that can play loud music and wouldn’t it be funny if they were yelling at you to turn it down).
Now that you have your place of happy exercise time, what about equipment. You may have a treadmill, multi-gym, some dumbbells and a flab roller. This is a very good place to start. I’m not a big fan of the multi-gym but they make great anchors for tubing and really cool strap systems. Dumbbells are always a good choice; just make sure you have weights that are good for you, not too light or too heavy. Adding a few balance pieces like a balance dome, exercise ball and wobble boards are also great and no gym should be without (unless you are stuck in the 70’s then all you need is iron). From there you can always add things like kettlebells or even a functional trainer, but it really depends on how deep your pockets are. Believe me; you can get by with a treadmill, dumbbells, a balance dome, stability ball and some tubing. Other than the treadmill, it’s all pretty kind to your wallet.
When you are all set to go, all you need is a rockin program. I would suggest hiring a personal trainer for a session or two to show you how to get the most out of your “Home Gym of Power” (by now you’ve figured out I just like saying that, but it got your attention). The number one key to a home gym is to create a happy place you will actually use. You can’t get results if you don’t use it and the look of it sends you into a feeling of deep dread. Your pants will thank you.

]]> http://www.personaltraineredmonton.com/exercise/home-gym-of-power.htm/feed 3 The power of “WHY” and your fitness goals http://www.personaltraineredmonton.com/exercise/the-power-of-why-and-your-fitness-goals.htm http://www.personaltraineredmonton.com/exercise/the-power-of-why-and-your-fitness-goals.htm#comments Mon, 15 Feb 2010 16:34:44 +0000 Tracy http://www.personaltraineredmonton.com/?p=84 Why would the word WHY be significant? Have you ever tried to do affirmations and found that they just don’t work? You tell yourself “I weigh 150 pounds” when you are actually 250 pounds. Your mind is automatically calling you a liar. Why, because it just isn’t the truth for you. You may desperately want it to be the truth but it isn’t and every part of you knows it. So why don’t we try a different approach.
Ask yourself, “Why will I be 150 pounds?” Then proceed to answer honestly. You may come up with answers such as “because I am going to eat less and start working out.” I would suggest giving yourself as many answers as possible. By doing so you are creating an action plan and chances are you will start moving in the right direction towards you goal.

]]> http://www.personaltraineredmonton.com/exercise/the-power-of-why-and-your-fitness-goals.htm/feed 0 How to choose a personal fitness trainer http://www.personaltraineredmonton.com/exercise/how-to-choose-a-personal-fitness-trainer.htm http://www.personaltraineredmonton.com/exercise/how-to-choose-a-personal-fitness-trainer.htm#comments Thu, 11 Feb 2010 21:26:53 +0000 Tracy http://www.personaltraineredmonton.com/?p=76 It’s very important to have the right fit when working with a personal trainer. There are so many options and ways to hire a trainer. You can go to a community recreation centre, local gym, personal training studio or even go online. I wouldn’t recommend starting with a magazine or DVD as a pseudo trainer. A personal trainer is trained to help you with your needs and goals and a magazine or DVD is way too generic and you may be setting yourself up for injury.
If you choose a gym just be careful. I’m not saying this is a bad option actually it can be an excellent option. For starters for should have access to a team of trainers and should be able to pick and choose as well as change your trainer if need be. The reason I say to be careful is because a gym will try to lock you into a long-term membership, which is fine for some but a really bad idea for others. If you are unsure I would suggest a short-term or month-to-month membership to start. Remember the sales person gets paid more if you sign up for a one or two year membership and not as much for month-to-month. You will pay a bit more for a short-term membership but if you find that you are just not happy it’s much easier to get out of it. I cannot stress the importance of being happy and comfortable with the facility enough.
The big thing to keep in mind when working with a personal fitness trainer is that it is not a quick fix and should be looked at as a long-term commitment. Don’t let that sentence scare you. Remember there is a process involved in helping you progress and achieve your goals and it does take time. Just like building a house the foundation is extremely important. Also keep in mind if you are tight for funds or time you can create a schedule with your trainer that works best for you. There should always be options.
It is recommended that you interview a potential trainer or several trainers. Don’t just assume that we are all the same. Just like a doctor or hairdresser we all have strengths, weaknesses and our own personality and style. If personalities clash you may find yourself very unhappy. Think of it a bit like dating, sometimes you have to go on a few blind dates before you find the right one.

]]> http://www.personaltraineredmonton.com/exercise/how-to-choose-a-personal-fitness-trainer.htm/feed 0 Why would I hire a Personal Fitness Trainer? http://www.personaltraineredmonton.com/wellness/why-would-i-hire-a-personal-fitness-trainer.htm http://www.personaltraineredmonton.com/wellness/why-would-i-hire-a-personal-fitness-trainer.htm#comments Wed, 03 Feb 2010 18:34:04 +0000 Tracy http://www.personaltraineredmonton.com/?p=73 Really good question! Ok so if I need my car fixed, I just do it myself right? Well I don’t know anything about cars. Someone is suing me so I can represent myself right? Well I don’t know the first thing about law. Do you see what I mean if I don’t know what I’m doing then maybe I won’t get the job done right.

As a personal trainer I have years of education and experience, a good handle on human anatomy, and a vast library of exercises. I know how to implement these exercises and when to change them. I know if an exercise is appropriate for someone. I also know how to progress someone to help them achieve their goals. I hire someone to fix my car and my legal needs (not the same person of course). So why wouldn’t someone hire a personal trainer!

You may think that hiring a personal trainer is not in your budget. Well there are countless options. Many trainers offer small group rates or even online training. I have clients that I see 3 or 4 times per week or once every 6 to 8 weeks. We will try to give you as many options as we can. We know that we have to do what works for you both physically and financially.
Keep in mind there are probably countless numbers of trainers in your area with many, many different options. So shop around. Just remember you must be comfortable with the Personal Trainer and the price. If you are not, move on. You will find the right fit for you.

]]> http://www.personaltraineredmonton.com/wellness/why-would-i-hire-a-personal-fitness-trainer.htm/feed 0 Weight VS. Size http://www.personaltraineredmonton.com/exercise/weight-vs-size.htm http://www.personaltraineredmonton.com/exercise/weight-vs-size.htm#comments Mon, 25 Jan 2010 23:44:23 +0000 Tracy http://www.personaltraineredmonton.com/?p=64 I have a client who is so happy that her measurements have decreased and so have her skinfolds (subcutaneous fat measurement). Her weight has actually gone up a few pounds but we are both happy with her progress. So she proudly goes home to tell her boyfriend about the great positive changes she has achieved and all he can say is “but isn’t your weight supposed to be less?” In turn she tries to explain how her results are really good and what the scale says doesn’t really matter but he just can’t get passed her weight.

This is so common that she asked me to write a post about this subject.

Yes weight and size are different and people do need to realize that when their muscle mass increases so will their weight. But in turn your size will very often decrease (provided you lose some body fat). I quite often use myself as an example. I weigh about 140 pounds and fit into a size 2 or 4 (depending on the brand). Size is not an indication of weight! Your scale will not tell you the truth about anything other than just weight which is a poor indication of your health if you have muscle tone.

Muscle is significantly heavier than fat! The more muscle you have the higher your metabolism will be. The more muscle you have the stronger your bones will be. The key is to gain muscle, lose inches and body fat all at the same time. To keep people on track I always use measurements, skinfolds and weight to tell me how they are doing. All three pieces of information are extremely important to see actual progress.

]]> http://www.personaltraineredmonton.com/exercise/weight-vs-size.htm/feed 0 How can I avoid getting hurt when I exercise? http://www.personaltraineredmonton.com/exercise/how-can-i-avoid-getting-hurt-when-i-exercise.htm http://www.personaltraineredmonton.com/exercise/how-can-i-avoid-getting-hurt-when-i-exercise.htm#comments Mon, 11 Jan 2010 00:02:00 +0000 Tracy http://www.personaltraineredmonton.com/?p=61 This is a very, very good question. The answer is simple as well as somewhat complicated. It’s simple is if you have the right person with the right skills to work with. Complicated if you don’t have appropriate assistance. To choose exercises from a magazine or a buddy is all too often a huge mistake. How do you know if the program is appropriate for you? Generally you don’t and chances are it isn’t. This is a classic recipe for injury and frustration.

A fitness program or exercise plan should be based on your specific needs, lifestyle and goals and should also be altered on a very regular basis. I often change what I do with my clients from week to week, if not session to session. I combine exercise with MAT (Muscle Activation Technique) to help me hone appropriate exercises for my participants. With this combination I am able to tell if the plan is working the them. Sometimes less is more and we must be aware of that. It can be a slower process but the results can be far more rewarding. Imagine progressing your fitness without ever getting hurt, it can be done.

]]> http://www.personaltraineredmonton.com/exercise/how-can-i-avoid-getting-hurt-when-i-exercise.htm/feed 0 A new year, A new you? http://www.personaltraineredmonton.com/exercise/a-new-year-a-new-you.htm http://www.personaltraineredmonton.com/exercise/a-new-year-a-new-you.htm#comments Fri, 01 Jan 2010 19:09:02 +0000 Tracy http://www.personaltraineredmonton.com/?p=58 I believe that to be successful in life and in your health we must set goals. A new year’s resolution is often a recipe for failure. So what do we do to create success?

Goals are an important way to succeed. A lot of people hesitate in setting goals because they feel that they will fail yet again. So lets start with baby steps. I suggest setting a realistic goal for the whole year. But the key is to be realistic. If you have 100 lbs to lose you may not want to have that your goal for the year. It may be too much for one year but maybe 40 lbs is realistic. Keep in mind it took you time to get where you are and its going to take to time to get where you want to be. If you are consistently moving toward your goals even with baby steps you will succeed.

Once you have set your goal for the year then we start to break it down into small steps. So what is realistic for the next two weeks? Is it just changing your eating habits, say changing your choice of what you eat before bed. How about trying a healthier option. Instead of chips how about carrots or plain popcorn. As long as you make a positive change every week or two you will move forward. If you fall back to your old habits for a week or two forgive yourself and get back on track.

I would suggest setting a goal for three months, six months, and nine months. Remember this is based on your personal success so be kind to yourself and set goals you can achieve.

]]> http://www.personaltraineredmonton.com/exercise/a-new-year-a-new-you.htm/feed 1 Getting started http://www.personaltraineredmonton.com/exercise/getting-started.htm http://www.personaltraineredmonton.com/exercise/getting-started.htm#comments Thu, 26 Nov 2009 13:58:42 +0000 Tracy http://www.personaltraineredmonton.com/?p=30 Ok so you have had a little talk with yourself about how you operate and what your needs are, now what? Now you start to try out different options. I wouldn’t recommend starting with a gym unless you can get a one month membership or a month to month membership. The problem I find with gyms is that they like to lock you in for long term memberships. I have nothing against going to the gym but it must be the right choice for you.

Try some classes at your local recreation centre, get a few friends together to create a walking club, or contact a personal trainer. The key is to try as many options as you can until you find the right option for you. If it isn’t right for you you will only make excuses. Be careful when you start though. I often see people do too much too soon and either get injured or burn out.

I would suggest a basic fitness assessment that includes heart rate, blood pressure, weight and measurements. It’s is extremely important to have a benchmark of where you started.

]]> http://www.personaltraineredmonton.com/exercise/getting-started.htm/feed 0 with Tracy Rollo http://www.personaltraineredmonton.com/exercise/with-tracy-rollo.htm http://www.personaltraineredmonton.com/exercise/with-tracy-rollo.htm#comments Sat, 21 Nov 2009 21:30:46 +0000 Tracy http://www.personaltraineredmonton.com/?p=26 Personal Trainers guide, motivate and assist individuals in general good health and wellness. This includes daily quality of life, injury prevention and recovery, and performance. Personal trainers must have a strong understanding of anatomy and how exercise and nutrition can improve growth and development.

I provide direction and assistance in areas of functional training, joint and muscle rehab, sports performance and motivation. I can help to balance the body to increase general performance in all areas of life. I also help you exercise properly whether at home or in studio to create the most effective use of your time.

I have over 20 years of experience and I am certified through BCRPA, CanFitPro, and Muscle Activation Technique. I have experience with adults, seniors, children and athletes. I am fully insured and have my first aid and CPR.

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