Certified Personal Training
Do you want to lose weight and keep it off? Finally, you can achieve results that last. Let's get started!
Personalized Training Coach
Try Dona Style Fitness. Dona Style is a personalized total fitness program that's unlike any others. This fitness program focuses on you individually and is created especially for you!
Hi, I'm Debra Baker, CFT. 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
Summer is here. 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.
As your certified personal trainer, 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 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 coach, I care about your success. So, if you want to see results and you need someone in the Windsor Mill/Randallstown area to help keep you focused and motivated, contact me, for a free initial consultation.
CARDIOVASCULAR FITNESS MUSCULAR STRENGTH TRAINING NUTRITIONAL MEAL PLANNING PILATES IMPROVE FLEXIBILITY PROPER BREATHING AND STRETCHING TECHNIQUE TONE MUSCLES
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.
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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
JUMP START WITH OATMEAL
The best way to get a nutritional breakfast that will not take a lot of time to prepare is fixing a one-cup serving of oatmeal. Oatmeal has many nutrients, which include vitamin E, zinc, magnesium, selenium, copper and iron. Best of all, it is a good source of protein and fiber.
Oatmeal is made from oats; therefore a source of soluble and insoluble fiber. According to the American Cancer Society, insoluble fiber’s cancer-fighting properties are due to breaking down bile acids and reducing their toxicity. Soluble fiber reduces LDL, bad cholesterol, without lowering HDL, good cholesterol.
Soluble and Insoluble Fiber
The difference between soluble and insoluble fiber is what they do in the body. Insoluble fiber’s main role is that it makes stools heavier and speeds passage through the intestine. Soluble fiber breaks down as it passes through the digestive tract. It forms a gel that traps some substances relating to high cholesterol thereby, reducing absorption in the blood stream.
Therefore, for optimal health benefits jump-start your day with a delicious, nutritious bowl of hearty oatmeal.
SportsArt Fitness Ellipticals SportsArt Fitness Cycles
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 fit lifestyle.
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Ernestine Shepherd, Fit and Fabulous
As an Ernestine Shepherd fan, I wanted to know just how she does it. How does she maintain her hourglass figure and still manage to juggle an active lifestyle; which includes making time for her husband and grandchild? Ernestine says “the secret to aging gracefully is exercise, exercise, exercise. I always use my slogan, I’m determined, dedicated, and disciplined to be fit.” Ernestine certainly has the right formula for maintaining good health and fitness well into our 70’s and beyond.
Pumping Iron
Ernestine lifts weights at the gym three times a week. Some days she lifts heavy and some she lifts light; depending on her mood. When she’s not pumping iron she walks up to 5 miles a day. “The most important thing is to get out and walk,” said Ernestine. “It doesn’t cost you anything to walk.” Ernestine also loves to run and sometimes runs up to 12 miles. She participates in many marathons and each year she is first in her age group. Having an intense fitness regimen and strict diet has helped Ernestine drop her body fat down to 9 percent. That's amazing!
Ernestine is very, very happy and enjoying her family and retirement. She plans to continue training, competing and devoting herself even more to living a healthy fit lifestyle.
*DOUBLE DISCOUNT ON SUMMER PERSONAL TRAINING
SUMMER FITNESS SPECIAL
Sign up for a four week fitness package and receive a free Dona Style Tote Bag and double discount off training.
See coupon on Google Maps for Dona Style Fitness.
Ask how you can start receiving your Dona Style rewards. 'Mary Kay Products'* Send email to debrab@debrabakerfitness.com
YOU ARE AN ORIGINAL
Many times, what motivates us is seeing other's successes. That person's image has been implanted in our minds and we are inspired to emulate them.
ROLE MODELS
It's okay to have a role model and to be one, however, when it comes to fitness no one can ever have the same exact physique. Many factors determine the metamorphosis of our bodies; such as genetics, body type, lifestyle, diet and training.
BODY TYPES
Genetics influence our body structure, both inside and out. The system of classifying body types is called "somatotype". Using this system humans are classified in three body types; mesomorphic, a muscular body type, ectomorphic, a slim body type, and endomorphic, a round body type.
The average person's body type falls somewhere between the three. Even though we can't control our genetic make up, this in no way dimenishes our personal empowerment to achieve fitness success.
DO YOU
Knowing who you are is the key to truly developing and becoming your best. We can only live full and satisfying lives when we are originals of ourselves. Stay content with who you are and focus your talent and potential on being the best version of you.
