This week's reader success story is a little different from previous weeks we're looking at a different kind of sucess. Specifically, how some of our readers have found success as personal trainers.

With so many exercise enthusiasts who visit my site, I know there are some of you who may be wondering: Could I become a personal trainer? Should I? If you've been asking yourself those questions, it may help to hear from people who've done just that.

This week, I'm highlighting Paul's story. He became a trainer because, as he says, "I enjoyed coaching my son's sports teams, so I thought I could be a good trainer. I wanted do my part for the growing obesity problem even if it's only getting one kid or adult to move more and get stronger and learn to live healthier."

Having a strong desire to help others is just one necessary ingredient. The others include getting certified and finding a job. Paul got his start by working at the YMCA, getting certified by ACSM and spending the next 6 years learning some very important lessons about working with other people.

Read the rest of Paul's story and share your own, if you've got one. Or leave a comment and tell us what you think. Do you have a secret dream of becoming a trainer? What's stopping you?

Reader Success Story: How Paul Became a Personal Trainer originally appeared on About.com Exercise on Thursday, March 11th, 2010 at 05:00:54.

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After being married for going on 10 years, I've learned something important: You can't make other people do what you want. You may want them to exercise and eat healthy but they won't always do it. You may even want them to, say, pick up their dirty socks or stop leaving 1,000 pairs of shoes by the door, but they won't do that either (not that I'm talking about anyone in particular). For some reason, these people we get involved with tend to make their own decisions. I know...what's up with that?

I bring this up because of a few interesting comments I got in a reader's response article, Who sabotages your weight loss? and some readers mentioned loved ones as a common culprit. One woman said:

"Husband is heavy, I lost 160 pounds and was so proud of myself...I told him the compliments I was getting (big mistake). What followed was anger and fighting and jealousy. I just wanted him to be proud of me. I have now gained almost all of it back and even if I try to lose it will not come off. Sometimes I wonder if I don't want it bad enough. I do not want to go through what I went through before. "

On the other side of that is the self-described enabler who said:

"Looks like hell is other people. In my house, I'm the cook, the one who makes fatty, sugary, salty, carby meals, and who is overweight. I'm a foody, I can't stand to limit portions, exercise hasn't helped much in the past. I'm doomed!"

In previous posts, I've talked about ideas for encouraging them to exercise, but what do you do when you've changed but your loved one hasn't? How do you handle things when you have to make separate meals or find ways to avoid their unhealthy cooking? What do you do when your loved one gets upset about your exercise time?

If you're in this situation, leave a comment and tell us about your experiences. Have you found a way to encourage your loved one to exercise? If so, don't be shy - we need all the help we can get. Share your story and tell us what to do when our loved ones just won't exercise.

What to do When Your Spouse/Loved One Doesn't Exercise originally appeared on About.com Exercise on Wednesday, March 10th, 2010 at 05:00:00.

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Some of my Type A clients have a lot of trouble making time at the end of their workouts for a stretch and I know how they feel. It's hard to slow down and relax when you have to so much to do - Who has time to stretch, right? Unfortunately, you're doing your body a disservice when you skip stretching. Not only can you improve your flexibility and relax your body, you can also work on those chronically tight areas that only get worse as the day goes on (like the hips, back and chest).

To help my busy clients out, I put together 3 simple yoga-based moves that stretch multiple muscles at the same time. Each move flows well together, so you can do them as a series 2-3 times, which should only take a few minutes. In fact, these stretches are great at any time, so you should probably do them right now...just watch for the boss.

Warrior I

Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor. Keep the right knee directly above the ankle and the hips squared to the front. Sweep the arms up and overhead and look up as you slide the shoulders down and away from the ears. Stretch and hold for 10-15 seconds and move into Modified Triangle.

Modified Triangle

From Warrior I, turn to the side and take the right arm down, resting the forearm on the thigh. Take the left hand straight up over the shoulder. Focus on keeping the spine straight rather than rounding over the leg. Hold for 10-15 seconds and move into Low Lunge with a Twist.

Low Lunge with a Twist

Get into a low lunge with the left leg back, back knee resting on the floor, right knee forward and directly over the ankle. Twist to right, bringing the left elbow outside of the right thigh and pressing the palms together in a prayer position. Use the arms to deepen the twist, feeling a stretch in the hip flexor as well as the back. Hold for 10-15 seconds and then repeat the series on the other side.

Got any favorite stretches? Leave a comment and tell us about them.

Exercises of the Week - Tri-Stretch for Better Flexibility originally appeared on About.com Exercise on Tuesday, March 9th, 2010 at 05:00:25.

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I find that it's easy to get set in your ways when it comes to your workouts, especially when you've created a routine that works for you. You get up, you have your coffee while you get dressed, your bag is packed with the usual fitness accessories and you hit the gym, ready to hop on your favorite machine. But what happens when you show up and the power is out at your gym (as it was for me the other day)? Or when the weight room is closed for repairs?

For some people, all that's required is a shrug and a moment to refocus on a different workout. For others, it means the workout is over.

In this week's poll, I'm asking about your experiences. Are there any deal-breakers when it comes to your workouts? Is there anything you must have to workout or are you okay with unexpected obstacles in your path? Vote in this week's poll and tell us if there's anything you just can't live without.

Vote: When it comes to my workouts, I can't live without... originally appeared on About.com Exercise on Monday, March 8th, 2010 at 05:00:46.

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There are plenty of dieting 'rules' we've heard before, like drinking a glass of water before giving into a craving, using smaller plates to control our portions or brushing our teeth to avoid diving into a bag of Oreos. But, there's one rule that makes sense no matter what the situation and it's one my mother was on my case about for most of my childhood: Eat slow.

I didn't really listen to her back then (sorry, Mom), but I am now, especially after reading about a recent study showing that eating more slowly can help you control how many calories you're eating.

In the small study (there were only 17 adults included), participants were put into two groups: One told to eat a bowl of ice cream in 5 minutes and another group told to eat it in 30 minutes. The first question that comes to mind is: Who eats a bowl of ice cream in 30 minutes? The scientists didn't say what happens when the ice cream turns into a soupy mess, but let's set that aside for a moment to learn what the conclusion was: "Eating at a physiologically moderate pace leads to a more pronounced anorexigenic gut peptide response than eating very fast." In other words, the people who ate the ice cream in 30 minutes released more 'I-feel-full' hormones than the people who ate it more quickly. That means, people who eat more slowly may eat fewer calories than fast eaters.

I have to admit, I'm a fast eater and always have been, despite attempts to slow myself down, but this is just one more reason to work a little harder at it. What about you? Do you pay attention to how fast you eat and do you think it affects your weight? Leave a comment to tell us about your eating habits and how they contribute to how many calories you eat.

Fit Question: Are You a Fast Eater? originally appeared on About.com Exercise on Friday, March 5th, 2010 at 05:00:38.

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Jodi's weight loss success story is an interesting one and proof that, sometimes, how we see ourselves can be far from reality. In Jodi's case, she always thought she was healthy and fit. As she says, "I have always exercised - or so I thought. A daily "walk" with my neighbour which was more of a stroll and a chat. I always talked about how fit and healthy I was at work then one day one of the people I work with asked me if I was pregnant."

Note to self: Remember the golden rule - Never assume a woman is pregnant.

After this happened, Jodi took a good look at herself and decided she wasn't as healthy and fit as she thought. She started with a simple walking program, cleaned up her diet and eventually hired a personal trainer, all of which helped her lose 19 pounds.

Jodi also has some great tips for sticking with it, so check out her inspiring story and share your own if you've got one.

Reader Success Story - How Jodi Lost 19 Pounds originally appeared on About.com Exercise on Thursday, March 4th, 2010 at 05:00:27.

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With the popularity of Kettlebell training, I'm getting a lot of questions from readers about what it is and how to get started. Kettlebell training is very dynamic and can be strenuous, which is one reason it's best to learn from an experienced instructor.

If you're like me, you may not have classes or instructors available near you but, if you're a regular exerciser, you're strong and you pick up new exercises quickly, a video might be the next best thing. There are tons of kettlebell videos out there and as soon as my clone shows up, I plan on reviewing them all. In the meantime, I've reviewed three different kettlebell videos that may help you decide.

• Full Video Review: Gin Miller's Calorie Burning Kettlebell Workout - This beginner DVD includes 3 different workouts, about 10-20 minutes long, with lots of great instruction and information. While I like Gin Miller and I did like some aspects of this DVD, it was my least favorite. She doesn't include many traditional kettlebell moves and her instruction may get tedious over time. Still, she has some creative exercises that I'll incorporate into my own workouts.
• Full Video Review: Kettlebell 3-in-1 with Amy Bento - This is probably my favorite beginner video because it includes a detailed tutorial section that explains some of the traditional kettlebell exercises. There's a beginner routine, which is a great way to perfect the moves, and the intermediate workout kicks things up with fun combinations.
• Full Video Review: Kettlebell Dynamics with Amy Bento - This is the second Amy Bento video and the most advanced of the videos I reviewed. This one quickly became one of my favorites because of the creative, fun and challenging combinations. Like the other videos, this one includes 3 different 20-minute workouts with lots of combinations. This one is definitely for more advanced kettlebell exercisers, but a great choice if you're ready to step things up.

Do you have any favorite kettlebell videos? Leave a comment and tell us about them.

New Reviews: Kettlebell Workout DVDs originally appeared on About.com Exercise on Wednesday, March 3rd, 2010 at 05:00:15.

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If your doctor graded you on your health, what would you get? According to The GE Better Health Study, it might not be the grade you expect.

In the survey, more than 2,000 people answered questions about how they and their health care professionals rate the country's health. What's interesting is the difference between what they thought about their health and what their doctors had to say. You can see evidence of this disconnect in some of their answers:

• Almost 30% gave themselves an A for managing their health, while almost 92% of doctors gave them a C or lower.
• More than 50% said other people's health was on the wrong track while just 17% thought the same of their own.
• About 33% gave themselves an A for healthy eating and exercising, while 92% of doctors gave them a C or lower.
• Most respondents agreed that having a healthy blood pressure, cholesterol, body mass index, calorie intake and glucose levels (among other numbers) were key to good health. Yet, most didn't actually know these numbers.
• Most also agreed that getting regular checkups was important, yet 70% found ways to avoid seeing their doctors. In fact, many respondents said they would rather live in pain than visit their doctor.

This survey is pretty eye-opening and makes me wonder: Do we see our health the way we see our driving? Ask most people and they'll say they're good drivers, but if that were true, I wouldn't have had to slam on my brakes this morning to avoid a woman backing out of her driveway.

Not that I've ever done such a thing.

What do you think? How many of us think we're healthy even if we're not? I suspect that, for many of us, it's not just based on what we do but on how we feel. After all, what does high cholesterol or hardening arteries actually feel like? Not much, at least until it leads to a heart attack.

For this week's poll, I'd like for you to grade yourself on how healthy you are, keeping in mind that your answer depends on your definition of 'health.' Since I could spend all day trying to define health, let's make it easy by setting some broad parameters: Eating healthfully, exercising regularly, not smoking, being active, getting regular checkups from your doctor, managing stress and getting quality sleep on a regular basis. That clearly doesn't cover it all, so please leave a comment to tell us how you define being healthy and what your grade is all about.

More About Being Healthy

• Simple Ways to Live a Healthy Lifestyle
• Are You Ready to Make a Lifestyle Change?
• Make Healthy Living Fun
• 6 Weeks to a Healthier Lifestyle

Vote in This Week's Poll: How would you grade how healthy you are? originally appeared on About.com Exercise on Tuesday, March 2nd, 2010 at 05:00:16.

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A while back, I posted a blog about strength training reps. Specifically, how to choose your reps when you're lifting weights. One reader posted a comment mentioning pyramid training, a method training that involves increasing your weight and decreasing your reps with each set.

I got quite a few email questions about pyramid training, wondering what it was and whether they should try it, so I thought this would make a great challenge for you to try, if you haven't already. Pyramid training:

• Makes workouts more interesting - If you've been following the same old straight-set training (e.g., 4 x 10 reps or 3 x 8 reps), pyramid training can breathe new life into your routine. By changing reps and weights, your muscle fibers will fire differently, giving them a new challenge.
• Gives you time to warm up - By starting lighter and gradually moving up to heavier weights, you give your muscles and connective tissue a chance to get warm and prepare for the challenge ahead.
• Overloads the muscles - As you increase the weight for each set, you can effectively overload the muscles, exhausting the muscle fibers to create an intense and effective routine.

There are many ways to set up pyramid training, but the traditional approach involves ascending pyramids. The following is an example using dumbbell chest presses:

Set 1 - 20 lbs x 12 reps
Set 2 - 25 lbs x 10 reps
Set 3 - 30 lbs x 8 reps

How much you increase your weight is up to you, but the general rule is about 5-20 pounds, depending on the exercise and your fitness level. You want to choose a weight that you can only lift for the desired number of reps - the last rep should be difficult, but you should be able to complete it with good form.

Your challenge this week is to try pyramid training, if you haven't already. You can find out more about the different types of pyramid training or check out this upper body pyramid workout and this lower body pyramid workout for some ideas.

What do you think about pyramid training? Leave a comment and tell us about your experiences.

More about changing your strength training workouts.

Challenge of the Week: Pyramid Training originally appeared on About.com Exercise on Monday, March 1st, 2010 at 09:43:47.

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If you're like most of us, winter is starting to get very, very long. Know how to cheer yourself up? By adding a little kick to your workouts with some new music or new workout ideas. Below are a few things worth looking at:

• iSweat2theBEAT: This fitness app (which costs $.99) sounds pretty cool, especially if you like to workout at a certain pace. This site has a database of 70,000 song titles categorized by beats per minute. You can also search by your desired BPMs for common activities like walking, running, the elliptical and more. The app gives you a link to iTunes to download songs or a notification telling you if you already have it in your library. I haven't tried this one, so be sure to leave a comment if you have any experience with it.
• Asskicking Music: The name speaks for itself. This site promises, "The world's most Complete & Total Asskicking Music. Whether it's Rock, Power-Pop, Metal, Punk, Techno, Industrial, Hip-hop, or Crossover." You can search for music by genre or browse through their categories which include Hottest, Hardest/Heaviest, Fastest Tempo and more. You can listen to previews of each song and then buy/download the song from Amazon or iTunes. What's missing are the BPMs for each song, which would be a nice bonus, but it's a great way to find new workout music.
• Techno Sweat: This is another interesting music site for exercisers. Here you can find workout and fitness music for all types of workouts and there are a variety of things you can do at this site. You can search through their available albums and view songs along with BPMs, purchase songs from Techno Sweat or from iTunes or buy entire albums. They can also change the speed of your songs ($.99 per song) to match whatever BPM you prefer or create albums for you based on the songs you like.
• My Gym Trainer: This is actually a book rather than a website or app for music, but worth mentioning. I recently reviewed this one and found it to be a solid workout companion for anyone experiencing gym confusion. It's actually a binder with 4 weeks worth of workouts and you can take the cards out and bring them to the gym. You can also get them in 3 different fitness levels: Beginner, intermediate or advanced. It may be a little too one-sized-fits-all for some exercisers, but a good choice for beginners who need some guidance.

What about you? Heard about anything new lately? If so, leave a comment and tell us about it.

What's New in Fitness Music, Apps and More originally appeared on About.com Exercise on Friday, February 26th, 2010 at 05:00:44.

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