Posts Tagged ‘ Certified Personal Trainer ’

Invest In Your Body. By: Christie Piontkowski, Senior Trainer CPT

April 27, 2012
By Ashley

When it comes to doing something we don’t like to do, we often procrastinate.  In some cases, if we put it off long enough we may be able to avoid the situation altogether.  However, just as putting off going to work on a Monday morning might get you fired, putting off exercise can have extreme outcomes as well.  Exercising on a daily basis will allow us to get the “healthy paycheck” we are so deserving of.

During the course of a lifetime we may have 10 or more jobs, many of which will be in our teen years, for little pay and no benefits.  We may spend years searching for the perfect job, leaving one, getting laid off from another before we finally settle on the perfect position.  Oftentimes, we may go back to school after years of work only to realize we weren’t in the position we really had desired.  But with hard work and persistence we will hopefully land a successful career, one that we can retire from.  On the flip side, we only have one body.  We don’t have the option of waiting for a better body to come along.  We don’t have the option to quit ours, leave it, or even give it back.

We put the better part of 60 years of our life into school and work to retire and enjoy the golden years.  If we invest in our body throughout our lives, we will certainly be able to enjoy our retirement with a better quality of life. The best payday we can have is taking care of ourselves and knowing that hard work will pay off when it comes to our bodies and a healthy lifestyle.  This includes exercising on a regular basis, proper nutrition and getting plenty of rest.  When we start exercising at a young age the “habit” will be instilled in us, and we will be less likely to quit.  When stressors come our way, we will have the outlet of exercise to help us get through them.

You certainly wouldn’t start saving money for your retirement in the final week of your career, so why wait to invest the time into a healthy body and mind until later in life?  Start moving more today and exercising on a regular basis and reap the benefits of a long, healthy life, now and forever.

In Health & Happiness,
Christie Piontkowski
LifeShape Fitness Center Senior Trainer

Welcome to the LifeShape Advanced Bariatric Center of Florida March Wellness Newsletter!

March 22, 2012
By Ashley

Spring officially began March 20th. We hope you are enjoying the warm weather and getting outside! Through our monthly newsletter, the LifeShape team aims to continue to provide you with current information as your guide to maintain and reignite your healthy ambitions. We hope you find the articles below informational and inspirational.

In the news, obesity can be linked to chronic pain (NEWS). And Kristine, our nutritionist, provides interesting information on reducing disease in our bodies with diet and a great recipe (NUTRITION). Christie, our Senior Trainer at the LifeShape Fitness Center, sheds light this month on the common misconceptions many people have about exercise. Also, Kathy Blair and several other inspirational LifeShape patients will be participating in the “3rd Annual Cycle Jam for the Kids”. There are several different bike ride lengths to choose from, so we hope you participate on the LifeShape team (EXERCISE & BIKE RIDE)!

This month our featured article will focus on raising awareness this April for Esophogeal Cancer. This type of cancer is rapidly becoming more common. Please mark your calendars to attend the April event to learn about prevention (FEATURED).

LifeShape is here to offer you a way to achieve long-term weight loss success, while regaining your health. As a multidisciplinary full service weight loss center, LifeShape offers a surgical program specializing in the Adjustable Gastric Band, a medical program utilizing Optifast ®, and personalized fitness programs at the LifeShape Fitness Center in a private and supportive environment. Our team will provide you with the support you need to achieve your weight loss, fitness and wellness goals.

We have lots of Seminars to choose from and will be hosting one in Orlando in April. Please remember to check the schedule below if you are interested in attending (SEMINARS).

I hope you enjoy our helpful tips. We hope to inspire you with motivation, encouragement and support to begin your journey today!

Dr. Mark A. Fusco
Medical Director
LifeShape Advanced Bariatric Center of Florida
Office: 321-728-7553
www.lifeshape.net

If you have received this email from a friend, and would like to receive the LifeShape Wellness Newsletter monthly, subscribe by clicking here!

Common Misconceptions About Exercise, By: Christie Piontkowski, Senior Trainer CPT

March 22, 2012
By Ashley

Thinking cardio is enough: Although cardiovascular activity burns more calories per minute than strength training, you will continue to burn calories for a longer period of time after your workout is over because of the strength training.  Building lean muscle will also reduce injury because the body is stronger and will decrease the recovery time if you do get injured.

Catching up on your reading: You may find your workout a great time to catch up on the latest best- seller or an old tv show that you have dvr’d, however if you are focusing on reading or watching tv you are not focusing on your workout.

Doing outdated exercises: Are you still doing the exercises you learned in high school, like windmills and sit ups? Some of these oldies are a waste of time; others can cause injury. Take an exercise class or work with a personal trainer to freshen your routine in order to maximize the benefits of your exercise and to reduce unnecessary injury.

Getting stuck in a rut: Remember that every 4-6 weeks your exercise routine needs to be changed to reduce the risk of hitting a plateau and to continue to build the muscles effectively.  When you do the same routine day in and day out, the muscles will stop responding, thus creating the plateaus you are trying to avoid.  So, mix it up and keep the routines interesting to keep your body “paying attention”.

Taking on too much at first: There are no quick fixes in the exercise and weight loss industry.  Hard work pays off, and it takes time to see and feel the desired results.  The risk of injury increase when you push too hard too fast.  Give yourself enough time to build up to a good, solid workout that will prove realistic results.

Skipping the warm-up: Without a warm up, you’re asking your body to work before the oxygen and blood flow reach the muscles.  You increase the risk for injury, and with cardiovascular exercise, you raise the heart rate too fast. Before you exercise in earnest, spend 5-10 minutes going through the motions of your workout at an easy pace to raise your body temperature from the inside out.

Forgoing the cool-down: Don’t come to sudden stop at the end of your workout. If you do not allow the body to cool down, you risk muscle soreness because you haven’t flushed the lactic acid out of your system.  It takes approximately five to 10 minutes at a slower pace, depending on your fitness level, to let your heart rate come down to a safe level.

Skimping on water: Muscles need fluid to contract properly, so if you don’t drink enough water, you can get muscle spasms or aches.  If you’re thirsty, you have already started the dehydration process.  Drinking water well before your workout will help in keeping the body hydrated not only during your exercise, but throughout the entire day.

In Health and Happiness,

Christie Piontkowski

Welcome to the LifeShape Advanced Bariatric Center of Florida December Wellness Newsletter!

December 21, 2011
By Ashley

Happy Holidays! We hope this newsletter finds you well and you continue to find it useful and inspirational.

During this Holiday season, many of us find ourselves tempted to indulge in the wonderful treats, while finding less time to commit to our exercise regimen. Below, our contributors aim to help you tackle these issues. Kristine, our nutritionist, contributes a delicious Holiday recipe which will satisfy your desires while keeping you eating healthy (NUTRITION). Christie, our Senior Trainer, inspires you to stay on track and continue your goals even in the rush of the Season (EXERCISE).

If you are still looking for the perfect gift or a good read, I suggest the Steve Jobs Biography (NEWS). I am really enjoying the book and share some insight below in our News section.

Another great read is from our LifeShape ladies, Lori R. and Kathy Blair in our Featured Article section. They participated in Bubbafest 2011, which challenged them to long biking stretches in the Florida Keys. Lori R. was our winner of the healthy habits blogging contest this summer (FEATURED).

LifeShape is here to offer you a way to achieve long-term weight loss success, while regaining your health. As a multidisciplinary full service weight loss center, LifeShape offers a surgical program specializing in the Adjustable Gastric Band, a medical program utilizing Optifast ®, and personalized fitness programs at the LifeShape Fitness Center in a private and supportive environment. Our team will provide you with the support you need to achieve your weight loss, fitness and wellness goals.

We have lots of Seminars coming up in the New Year! Please remember to check the schedule below if you are interested in attending (SEMINARS).

I hope you enjoy our helpful tips. We hope to inspire you with motivation, encouragement and support to begin your journey today!

Dr. Mark A. Fusco
Medical Director
LifeShape Advanced Bariatric Center of Florida
Office: 321-728-7553
www.lifeshape.net

If you have received this email from a friend, and would like to receive the LifeShape Wellness Newsletter monthly, subscribe by clicking here!

Your Story, by Christie Piontkowski, Senior Trainer CPT

October 21, 2011
By Ashley

Each month I write articles that I hope will inspire, encourage and motivate you to get moving and keep moving.  This month I have decided to do something a little different.  I’m not going to give you advice or tell you how to start an exercise program.  I’m not going to motivate you to start working out, or even tell you the advantages of exercise.   Instead, I’m going to let the motivation, encouragement and inspiration to come from YOU!    Today, you are the writer and the story is about you.  Here are some questions for you to answer in order for you to get your article started.   Once you answer the questions I want you to write the story as it is… told by you. 

1-      My health is important to me (YES)    (NO)   Why?__________________________

2-      A good quality of life is important to me  (YES)    (NO)  Why?___________________

3-      My energy level is (LOW)   (MODERATE)   (HIGH)

4-      I am doing ALL that I can to ensure a good quality of life  (YES)   (NO)

5-      Each and every day I make a conscious effort to take time out for myself   (YES)    (NO)  Why? _____________________

6-      When I get down on myself I_____________

7-      When I feel good, I reward myself with _________________

8-      I will improve the quality of my life by doing ________________

9-      I am important because____________________

10-   From this day forward I will make my health a priority because___________________

Now, take the answers that you have come up with and write your story.  Write it with feeling and emotion, and above all else honesty.  Once your story is written sit back and be proud of your work and put your efforts to good use.

In health & happiness,

Christie Piontkowksi

MARK YOUR CALENDARS for the Space Coast ½ Marathon!

LifeShape patients you receive special deals, discounts and a LifeShape Fitness Center moisture wicking shirt!

November 27, 2011

http://spacecoastmarathon.com/

We have running and walking groups for you to join through LifeShape Fitness Center. Call us today!

Contact LifeShape Fitness Center to set-up a Free Consultation: 321-725-4500 x7426.

Are you in the game? by Christie Piontkowski, Senior Trainer CPT

August 19, 2011
By Ashley

I once had a client that said her physical goal for the year was to be able to do 1 push up.  (It was April, so she had a solid 8 months to prepare for the day).  When I asked her when the last time she tried to do just 1 push up was, she replied “never”.  I said “you have never tried to do 1, and your goal is to do 1 by the end of the year”?  She simply said “yeah”!  I immediately said “you’re not going to wait until the end of the year, you’re going to do 1 today”.   She looked at me like I was asking her to kick the ball into the end zone at the Super Bowl during a tied game, and said “I can’t do that… I have never even tried”.  “My point exactly”, I said.  “If you have never tried, then how do you know that you can’t”?

This was a light bulb moment for my client.  She automatically assumed that she couldn’t perform the push up simply because she was afraid of trying (and ultimately failing).  But without trying she also assumed that she could wait until the end of the year and it would just happen without so much as one practice run.

I’m sure you can guess how this story ended.  She left the gym that day as if she had kicked the ball into the end zone and won the game by herself.  Not only did she get down on her hands and toes and completed the full push up, she did it flawlessly.  The previous 50 lbs. she had lost was now energized with a sense of strength and accomplishment and she knew that the next 75 lbs. that were necessary to take off, would be a challenge she would be up for and would conquer. 

She went on to lose the last 75 lbs, and became an advocate of exercise to her family, friends and everyone that she ran into on the streets. 

So, I ask you to try…..Today!  Put your fears aside and go for the win.  After all, you can’t have a win until you suit up and get into the game.

Good Luck and I’m here to help motivate you!!!

In Health and Happiness,
Christie Piontkowski

MARK YOUR CALENDARS for the Space Coast ½ Marathon!

LifeShape patients you receive special deals, discounts and a LifeShape Fitness Center moisture wicking shirt!

November 27, 2011

http://spacecoastmarathon.com/

We have running and walking groups for you to join through LifeShape Fitness Center. Call us today!

Contact LifeShape Fitness Center to set-up a Free Consultation: 321-725-4500 x7426.

How to Continue Success in Your Weight Loss Journey, by Christie Piontkowski, Senior Trainer CPT

July 14, 2011
By Ashley

So, how much do you have to move to lose 1 pound?  Is it time to start an exercise program?  Do you need to add time on to your workout, or simply increase the intensity level?  Changing things up will get you out of the rut you may be in and jump-start the metabolism to rev the body up for continued success in your weight loss journey.

3500 calories equals one pound.  Therefore, burning an extra 500 calories per day, will lower your weight by 1 pound in 1 week.

Think of exercise as the “extra” physical activity that you do above and beyond your normal daily activity.  Also, every 4-6 weeks you need to change the physical activity and stimulate the body in order to continue to see weight loss and muscle building gains. So, this means that if you have a physical job where you are continually walking, lifting, or moving, you will need to alter this activity every other month or so for it to be considered exercise in the fat burning game.  Although it may still be challenging and stressful for the body and you may even break a sweat, the body will get used to this activity and will not burn the extra necessary calories to help in your weight loss journey.

The key to maximize the amount of calories burned is to alter the exercises and add variety to your workouts.  Swimming, walking, and bike riding are all great ways of aerobic exercise.  The residual effect of adding strength training to your workouts will aid in burning calories even after your workout is completed.

Walking a pace of a 30 minute mile will burn about 100 calories. Cleaning the house will burn approximately 120 calories.  You can burn 162 calories playing golf.  256 calories will be gone if you do an intense aerobic workout. Running a 7 minute mile will burn 435 calories.

Good Luck and I’m here to help motivate you!!! Contact LifeShape Fitness Center to set-up a Free Consultation: 321-725-4500 x7426.

Welcome to the LifeShape Advanced Bariatric Center of Florida July Wellness Newsletter!

July 14, 2011
By Ashley

We hope you are enjoying the summer sunshine and taking advantage of our beautiful Florida beaches!

As we move well into the summer, many of you may be looking to switch up your exercise routine. Our Lead Trainer, Christie Piontkowski, contributes a great article below explaining the importance of change in routine and how to actually loose 1 lb at a time. If you haven’t had a chance to check out the LifeShape Fitness Center, schedule an appointment or take advantage of a free consultation. The center offers a private workout setting with great Certified Personal Trainers and a extensive selection of group classes.

LifeShape is here to offer you a way to achieve long-term weight loss success, while regaining your health. As a multidisciplinary full service weight loss center, LifeShape offers a surgical program specializing in the Adjustable Gastric Band, a medical program utilizing Optifast ®, and personalized fitness programs at the LifeShape Fitness Center in a private and supportive environment. Our team will provide you with the support you need to achieve your weight loss, fitness and wellness goals.

I hope you enjoy our helpful tips and inspirational stories. We hope to inspire you with motivation, encouragement and support to begin your journey today!

Dr. Mark A. Fusco
Medical Director
LifeShape Advanced Bariatric Center of Florida
Office: 321-728-7553
www.lifeshape.net

If you have received this email from a friend, and would like to receive the LifeShape Wellness Newsletter monthly, subscribe by clicking here!

Questions & Answers with Christie Piontkowski, Senior Trainer

June 20, 2011
By Ashley

Senior Trainer Christie Piontkowksi asks some questions of her clients regarding their exercise program and how they have incorporated it into their lives.  Here is what they had to say:

Why is exercise important to you?
“Exercise for me is extremely important because I have diabetes, high blood pressure and have had a previous diagnosis of cancer.  I have found that if left on my own I am not religiously loyal to an exercise program.  The important thing for me is to have a personal trainer.  It makes the obligation stronger and allows me to mix up the exercises so I am not bored.  Every session is fresh.” – Sharon

What is the most challenging exercise that you have done?
“The treadmill is the most challenging for me.  I am fearful of falling when the belt is moving underneath my feet.  I find it difficult to breath comfortably when the speed gets faster than what I am normally used to walking.  Although I have overcome these obstacles, I still find this to be the most challenging.” – Mary Kay

What is the hardest part about starting a regular exercise routine?
“Because I have been sedentary for so many years it is difficult to get started with any exercise at all.  Taking baby steps toward moving again to the next step of being able to do cardio successfully without feeling exhausted is a big goal of mine.” – Lisa

What goals do you wish to accomplish through your exercise?
“I want to set a healthy standard in the medical field that I am in as an Occupational Therapy Assistant by being physically fit and healthy and to set a good example for my patients.  Being 22 years old and already having knee surgery has made me realize that I have to take care of my health to ensure that I am as strong as I can be so I will not need knee replacement surgery when I am older.” – Jessica

How has your life changed because of exercise?
“Because of the physical changes I have made by exercising, I am able to wear my daughter’s clothes that she wore in high school 18 years ago.  I have a lot more energy than I used to which allows me to keep up with my two year old grandson.  One of the nicest things I have heard because of my transformation is from my brother-in-law who recently said ‘You look as skinny as you were when you were in New York’.  I was 21 years old then!!  My overall quality of life is great!” – Helen

Christie Piontkowski, CPT
Senior Trainer
LifeShape Fitness Center
725-4500 ext.7391

 

WANT A FUN AND FESTIVE 5k this JULY???
Run the Firecracker 5k (Melbourne) by clicking here. This event honors the America Liberty Bell Memorial Museum! Have a happy, safe & healthy 4th of July!

The Many Benefits of Stretching, By Christie Piontkowski, Senior Trainer CPT

May 26, 2011
By Ashley

Stretching may take a back seat to your exercise routine, however it may be just as important as the exercise itself to keep the body in the best physical shape it can be.  The benefits of stretching  include but are not limited to a decrease in the risk of injury, decreased stress levels, improvement of athletic ability and flexibility and to provide an overall sense of relaxation for the entire body.

Proper stretching techniques:

  • Before you start your stretching, be sure that there is adequate blood flow to the muscles and that the body is warm.  A 5 or 10 minute walk or bike ride would be enough time to get the muscles warm and ready for your stretches.
  • Stretch the major muscles groups and any specific area that you have used during your exercise or sports activity.
  • Hold your stretch for approximately 30 – 45 seconds, (no bouncing).  This will allow proper lengthening of the muscles without the risk of injury that bouncing can create.  Feeling some tension is ok, but do not force the muscles into any position where you feel pain.  If you do feel pain, ease up on the stretch and then continue to hold.
  • Remember to breathe.  Start with a deep breath in through the nose and slowly exhale throughout the mouth.  Each exhale can provide you with a gentle momentum to increase your stretching position.
  • Make stretching a part of your everyday routine.  You may want to take time for a full 30 minute stretching work out, or simply take 5 or 10 minutes per day to wind down at the end of a busy or stressful day.  Either way, treat the body right by taking care of the muscles and joints that provide you with the ability to move throughout your day.
  • Try a YOGA class! Yoga combines stretching and strengthening together for a full body workout experience. There are a range of class styles to choose from: gentle yoga (which will mainly be stretching and relaxing) to a flowing yoga (which can be a vinyasa flow or power yoga class that will emphasize stretching along with movement to get your heart rate up)!

Keep on moving!!!