April 8, 2004

Shell it out for a personal trainer—it may be worth it

By Kymberli W. Brady
Staff Writer

In January, I bared my soul—well, maybe not my soul, but close enough—as I allowed my personal fitness stats to be published in the article titled, “A New Year means time for a new you.” After my interview with Almaden Valley Athletic Club [AVAC] personal trainer Lori Robitaille, I tried to commit a few personal pointers to memory when she asked, “Why don’t you try it out?” Intrigued as to whether someone who hardly knew me could more effectively talk to my body than I could, I decided to accept the challenge.

I must admit releasing my personal stats to the public, albeit humbling, gave me the motivation to apply a great deal of concentrated effort toward staying focused with my new program. Suddenly, I had something to prove and, as if an upcoming formal event warranting a little black dress loomed just over the horizon, I was on a mission. In all actuality, bikini season is sneaking up with the speed of a freight train and that’s frightening enough for anyone to hit the treadmill—or invest a month’s pay in a canine jogging companion.

The results
After eight weeks and 10 grueling, yet surprisingly enjoyable sessions with Robitaille, I am now over eight inches smaller and nine pounds lighter—five of which was body fat, a critical measure in proper weight loss. However, the analysis also showed that I lost four pounds in lean muscle [just when you thought a pound was a pound]. Although only three pounds shy of my goal weight, I should have lost more fat and increased the lean muscle tissue necessary to stimulate my metabolism to burn fat. How’s that for bursting the weight-loss bubble?
“Losing the right kind of weight means losing the fat and keeping the muscle,” explains Robitaille. “That can only happen through proper nutrition, a balance of cardio at the right intensities, and strength training to increase lean muscle tissue.”

The solution meant more weight training and less cardio. Still, I take comfort in the fact that I am finally on the right track toward achieving my personal goals and the journey is all about finding the proper balance.
According to Robitaille, my most critical improvement was in back flexibility, something I admittedly placed little value on but now treat with more respect, especially since I’ve learned that simple stretching techniques are mandatory for maintaining back health. In eight short weeks, I have stretched my way from the “needs work” to “fit” category and can actually touch my toes with ease.

Resting heart rate is another “hidden” and often overlooked measure of health. The higher the rate, the harder the heart works while at rest. Having dropped from a score of 88 to 82 means that my heart muscle is now much stronger—pumping less, yet with more intensity, much like a new hose with better water pressure. “That’s one of the main reasons you do cardio,” says Robitaille. “A stronger heart wards of cardiovascular disease. Without a healthy heart, the rest of it doesn’t matter. Once we get your heart pumping more efficiently, you feel better, sleep better, and have more energy. It’s a whole body package.”

Finally, Robitaille says that weight loss, or lack thereof can be attributed to the fact that people don’t eat often enough. Try telling that to someone who is on a diet and you’ll either get a euphoric glance as they brush by you on their way to the nearest Baskin Robbins or hit you with that “you talkin’ to me?” snare as they wait for your logical response to a completely irrational statement.

“Skipping meals only succeeds in depriving the metabolism,” says Robitaille. “A lot of women do that and don’t give their bodies enough calories to sustain their activity level. You wouldn’t try to run your car on empty, would you?”

The solution? Instead of three large meals, shoot for five to six smaller ones throughout the day. I now try to eat every three hours in an effort to convince my metabolism that I am no longer starving it and it doesn’t have to store it all away in little fat cells for a rainy day. I have added more protein to my diet in the way of lean meats and fish and make sure to have plenty of [nutrient rich] nuts, berries and fresh veggies on hand for snacking. Processed foods and those with a high glycemic [sugar] index, including bread, pasta, potatoes, carrots, corn, rice,
bananas, oranges and pineapple are out, at least for now.

“Balance your calories like you do your checkbook, except in reverse,” advises Robitaille. “In your checkbook, you never want to spend more money than you have because you’ll go into debt. However, you do want to be at a debt ratio with caloric intake in order to lose weight, but not so much that you’re not taking in enough calories. Find the proper level and of intake and make sure you’re at a slight deficit every day.”

Popular cop-outs to exercising
Among the most popular cop-outs is the coined phrase, “I don’t have time to exercise.” On the contrary, you don’t have time not to as it literally impacts your ability to do everything—a proverbial Catch 22, as exercise increases the metabolism, which gives you more energy, burns more calories and makes it easier to perform everyday tasks more efficiently.

And then there is the “I haven’t seen any results from exercising” line—my personal favorite as demonstrated by my recent victory compared to the past year. Along with most, I find it quite difficult to stay motivated when I can’t see the fruits of my labor. Moreover, it’s hard to accept the fact that I am making progress when it doesn’t show on the almighty scale—which, I now consider a waste of $50 [the price of a training session], along with much revered floor space in my bathroom. A simple “pinch” test, a glance in the mirror, and the celebratory new hole in my favorite belt will go a lot farther in acknowledging my accomplishments these days.

Benefits
Probably the most important benefit in hiring a personal trainer lies in education. Even if you can only afford one session every few months to learn how to properly use the equipment, it revives a tired routine and offers a detailed fitness profile that measures everything except your I.Q. Consider it a report card for your body; studying for it can quite literally be a “walk in the park.”

Contrary to popular belief, one need not work out as intently as you might think to improve cardiovascular fitness and lose weight. According to a study at the University of Pittsburgh’s Physical Activity and Weight Management Research Center, walking at a moderate pace for 60 minutes five days a week can yield the same results as walking at a brisk pace for 40 minutes, unless of course, you’ve adopted the “no-time” excuse. In that case, shorten your routine, but up the anti.

However, keep in mind that there is much more to overall physical health than cardiovascular training. Weight training is just as critical in maintaining healthy muscle tissue—the building blocks for energy and proper metabolism. Robitaille recommends that you start with lighter weights and proper positions, and then build slowly from there. Remember [guys], a trip to the gym is not as much about demonstrating strength as it is building it.

A foregone conclusion
Although the $60 per hour fee for a personal trainer might seem a bit steep on the front end, spending $40-$60 per month on membership dues at the local gym without much in the way of results can be far more costly in the long run. In retrospect, it is a small price to pay for accountability, as I’ve accomplished in eight weeks what I haven’t been able to do in over a year. Although I haven’t quite reached all my goals, I am one step closer to considering that yellow polka dot bikini that until now, I’ve only admired from afar—very far.