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'NEW BODY' WORKOUT Special starts JANUARY 2-31, 2012 ONLY $39.00 per session for a limited number of clients. SIGN UP EARLY TO RESERVE YOUR SLOT. Email or call for appt.
Certified Personal Training
You can achieve the fit body you always wanted. If you are ready to start an exercise/weight loss plan, you need to be eating healthy meals and exercising regularly. I can put you on the right fitness program that will get you the fit body you always wanted. I will give you the motivation and training necessary to keep you on track. As your personal trainer, I'll stick with you every step of the way.
Many have wanted to start getting fit but just lacked motivation. So let's try a different approach. Instead of making excuses why you didn't exercise today, let's start with the right motivation. One of the best places to begin is by setting personal goals? A well thought-out goal can help you achieve what you really want in life, that is to be healthy and feel good about yourself.
Set Specific Goals
Be specific by setting a measurable goal. If you want to define your abdominals, then make a goal to perform a certain number during your workout. You can then count out every repetition. Your goal could be "I will work on my abs 3 days per week and perform 2 sets of 50 each workout." Write it out and place it where you're sure to see it everyday. This works and it has a way of holding us accountable.
Make It Realistic
Start out with a short term attainable goal. Instead of saying, "I want to lose 30 pounds by the summer", simplify it to 2 pounds a week. Be realistic when you set your goals. If you have been a couch potato for the last 5 years, just getting off the couch is a challenge. My advice is to get up and start walking. You most likely need to rev up your metabolism in order to produce necessary energy for working out. Incorporate walking in your daily activities. Make a goal to walk continuous for 30 minutes a day, even if you have to break it up to 2 fifteen minute sessions.
Don't ditch the time frame. You still need a long term goal and an even longer term goal. Keep the 30 pound weight loss by the summer and add another for later. Such as, "By the end of Autumn my total weight loss will be 45 pounds." "I will continue to exercise in order to maintain my weight throughout the year.
Reward Yourself
Revisit your list occasionally and make adjustments. Don't give up if you miss the mark. Be serious about what you want to accomplish in your life. If you're successful, reward yourself with something, other than food. However, if you have cheated on your diet, don't beat yourself up about it. Just do it right the rest of the week.
If you need help getting started, call me for your free fitness assessment. We can schedule your one on one personal training sessions at your convenience. Together we can make it happen. Windsor Mill, Randallstown, Owings Mill, Granite
Do you want to lose weight and keep it off? Finally......you can achieve results that last.
Try my Dona Style personalized total fitness program. It's unlike any others you've tried. This fitness program focuses on you individually and is created especially for you!
Let me design a program that you will want to stick with. As your certified personal trainer, you will receive a program based on your desires using coaching, exercise, equipment and nutrition that will help you reach your fitness goals. I will be able to track your workouts and make adjustments as you progress.
Get Your Ideal Body
Right now is the time to get the body you will be comfortable showing off. We know that feeling good about oneself is not about “being one size fits all”. It’s about living a healthy fit lifestyle. Your ideal body may be the result of shedding a few pounds, firming up your abdominals, building more muscle in your arms or legs, increasing your flexibility, or just over all toning up.
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Personal Training Coach
As your certified personal trainer and coach, I'll design a program that will help you reach your fitness goals. Every Dona Style program begins with a complete fitness assessment. I test your cardiovascular fitness, analyze your muscular fitness and body composition, record your heart rate, measurements and weight, and also consider your medical history. Your workouts will never be boring and I’ll be available to coach you along the way. The Dona Style program also includes nutritional advice and meal plans that help keep you on track to stay fit for life.
I Care About Your Success
As your certified fitness trainer and coach, I care about your success. So, if you want to see results and you need someone in your area to help keep you focused and motivated, contact me, for a free initial consultation. I'm currently accepting clients in Windsor Mill, Randallstown, Gwynn Oak and surrounding areas.
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Cardiovascular FITNESS Exercise BALL YOGA Total Fitness Workout Workout MUSCULAR STRENGTH TRAINING Tone MUSCLES TIGHTEN ABDOMINALS IMPROVE FLEXIBILITY NUTRITIONAL MEAL PLANS PILATES Stretching PROPER BREATHING
Debra Baker will help you reach your fitness goals!
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If you love helping others why not become a certified personal trainer? If you're already training, you can further your career by becoming a specialist. ISSA is the leader in fitness certifications.
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POSITIVE EFFECTS OF EXERCISE
Exercise positively effects all human body systems; including psychologically. Research in the area of psychology and physical activity supports a relationship between physical fitness, mental alertness and emotional stability.
Improve Endurance
An example of this relationship is that improved endurance makes the body less susceptible to fatigue and less likely to commit mental or physical errors. Performance can be sustained longer without the necessity for frequent breaks. People who are physically fit usually have a better outlook, more self-confidence and often do well in whatever their talents and ambitions prompt them to try.
Increase Blood Volume
Physiological benefits of exercise are that it increases blood volume, enlarges and increases the number of blood vessels, lowers resting heart rate, and helps keep linings clear of corrosive materials. Exercise also reduces peak levels of hyperacidity and its discomforts.
The nervous system is the control center of the body. The three roles of the nervous system are that it senses changes inside and outside the body. It interprets those changes and responds to the interpretations by initiating action in the form of muscular contractions or glandular secretions. Without the central control of the nervous system, coordinated human movement are impossible.
Exercise is Worth the Effort
Are the positive effects that result from exercising regularly worth the required effort? Absolutely, it is. Should you make exercise an integral part of your daily regimen? Of course, you should. Personal trainers have an inherent responsibility to positively shaping and influencing the health and fitness attitudes of those around us and it is our hope that individually and collectively we can bring health and fitness to the masses.
Locate personal trainers in your area www.personal-trainers.biz
www.trainerprofiles.com http://www.personaltrainercentral.com
Free initial phone consultation! Email or phone your request and contact number to debrab@debrabakerfitness.com www.bodybuilding-lifestyle.com
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FITNESS TIPS FROM YOUR PERSONAL TRAINER
Sound Nutrition Eliminate junk food. Most fast food, along with most pastries and processed foods, contain high amounts of fat, sodium and sugar. Consuming these foods does little for your energy, except promote a rise and then subsequent drop in your blood sugar levels.
Drink Water
Drink eight to ten glasses of water each day. This will ensure you're replacing fluids lost during exercise. Don't wait until you're thirsty, drink water throughout the day.
Consume Protein Daily
Determine your daily protein requirements. Protein should be available to your muscle tissue throughout the day for optimum growth and recovery. Proteins that include the essential amino acids (those that your body does not manufacture) are of utmost importance. Protein drinks provide a great means of obtaining additional quality protein in addition to our meals.
Add Fiber
Consume high-fiber foods. Not only does a fiber-rich diet help reduce cholesterol, it also lowers the glycemic response of your meals and promotes efficient digestion.
Increase your lean body weight through resistance training. The more lean weight you have, the more efficient your body moves. Your bones become denser and your muscles, tendoms, and ligaments strengthen. The greatest effect is that it's easier to avoid gaining excess body fat. The more muscle you have, the greater the amount of calories you'll burn.
Use these fit tips to start your fitness program and get on your way to living a healthy and fit lifestyle.
SurfShelfFitness Abc's: Always set your weight loss goal to obtain success; focus on short-term objectives. Be realistic; the results that you can obtain quickly will motivate you to stick with it. Control any desire to give up. Set long term goals and stay on track!
SAVE TIME BY HIRING A PERSONAL TRAINER
Do you dread going to the fitness center? Don't you wish you had your own personal trainer so you wouldn't have to leave the house fighting traffic getting to your workout?
Anyhow, you don't have much free time available for working out during normal business hours. Well, try hiring a trainer who has a personal fitness gym . Your workouts will be scheduled at your convenience. Don't wait in line for a gym trainer. You work with your own fitness trainer in a comfortable setting and get all the attention you need. Best of all you will get results!
Various Services
You can start by taking advantage of the various services offered through my personal fitness programs. Each program is a total fitness package that includes nutritional advice, meal plans, weight loss management, muscle building, cardiovascular training, resistance and strength training, plus stretching and flexibility exercises.
Nutritious Meal Plan
As your certified trainer I will customize your training program based on your individual profile; which includes your age, fitness goals, exercise and medical history, fitness level, and any home equipment available. You'll be provided with healthy nutritious meal plans and tools to help you achieve your fitness goals.
Unlimited Consultations
If you have questions or concerns about your program, call or send me an email. You will have unlimited consultations and will receive a weekly workout schedule along with your meal plan. I want you to succeed, so feel free to let me know your concerns. In addition, my website has other available tools for your use, such as, fitness articles, recipes and tips.
One on One Personal Training Available in the Windsor Mill, Baltimore County surrounding areas See Google maps for directions
Free Phone Consultation Call to set up an appointment or send email with contact info
Client Assessment Form You can get started by filling in my initial assessment form and emailing it to debrab@debrabakerfitness.com Today is the time to start making a change.
Fitness Special Discount coupon on personal training. See Google Maps/Places
Fitness Gift Certificates available.