What it Takes to Have a Healthy Relationship with a Personal Trainer

Gabriel Ferrer Featured Image

Have you ever worked with a teacher or a coach and felt like something was off?

Chances are something was missing in your relationship.

We sat down with one of our Personal Trainers from Chicago, IL to talk about how he’s helped people lose weight, gain strength and build confidence.

We uncovered two essential things he creates to be the best Personal Trainer for each client: Trust & Candor.

Naperville Trainer, Gabriel Ferrer began lifting weights in high school and bodybuilding around 24 years old when he became a full time police officer.

His passion for health and fitness hasn’t wavered for decades and motivated him to transition from police-life to being a Certified Personal Trainer.

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You Have to Have Trust

It’d be a little crazy to expect everyone to walk blindly into a workout with a Personal Trainer, knowing nothing about them or what they do, and trust them completely.

But trust is vital in getting results.

You want to be able to trust that what you are doing inside your workouts is going to yield results. If you’re new to slow-motion strength training, learn more about the science behind it.

And you want to be able to trust that your Trainer can safely and efficiently coach you to get the results you’re looking for.

One client Gabriel is particularly proud of is a woman named Leann and the trust they’ve built together. According to him, their personalities clashed in the beginning, making it a little tough to connect with one another.

Now, she’s one of his superstar clients. 

“I’m there to challenge her every day, constantly being kind and cooperative. I like trying to make it a teamwork thing every time she comes in. I always say, ‘What are we going to be able to do today?’”

By taking this approach to their 20-minute sessions together, Gabriel was able to earn her trust and show up for her, every workout. He has continually challenged her to make progress and meet her goals. 

“I would never say just trust me blindly. I want people to challenge what I'm doing, because hopefully, I'm good enough at what I do to where I can explain it or show you and get your buy-in through actually experiencing it.”

Gabriel Ferrer Photo

One of the advantages of working with a Personal Trainer is we are aware of how it feels to be in your workout shoes. And we're aware of the exact moment in a workout when it becomes challenging, when the body wants to cheat its way out of an exercise and when it's crucial to keep pushing.

Gabriel’s clients feel good knowing that somebody they trust is watching them go through that challenge, and keeping them on track safely.

“I think anybody who wants to be good at something is always going to be learning from somebody else. Having that objectivity of somebody that's not you, assessing the situation and guiding you, is invaluable.”

Just like Gabriel, we don’t expect you to trust us blindly either… Don’t just take our word for it. Hear what a few of our clients have to say about trusting their trainers…

Candor is Key

Another key piece of Gabriel's ability to build trust with clients is using one of The Perfect Workout’s core values: Candor.

Our trainers value speaking openly and honestly for the best interest of the client. 

And we aren’t going to promise what we can’t guarantee.

This is a vital component of the trainer-client relationship and achieving results in a realistic and sustainable way.

There is thought behind how we train you and how you progress. Being able to have an open dialogue about how that works and what it takes to meet each goal is important.

“One thing I always ask my first-time clients is, ‘Are there any questions, comments, concerns, or anything you want me to know?’”

One of Gabriel's clients had recently been trying to lose weight.

Each week the scale showed incremental progress, about ½ to 1 pound down at a time. 

All she could really see was the slight changes each week and didn’t seem too thrilled with the results. What she didn’t realize was from November 2020 to January 2021 she went from 160 lbs to about 145 lbs.

She lost 15 pounds.

Having a candid moment with this client, Gabriel was able to help her shift her paradigm and educate her on healthy, sustainable weight loss.

By the end of the conversation, she was actually very happy with her results and was excited to share the good news with her boyfriend.

“Having somebody there that you trust to coach you through this is invaluable. Which is why I'm a coach.”

We encourage you to ask questions, do your research, and challenge your trainers to be the best they can be! We are here to guide you, educate you, and help you get results.

5 Ways to Optimize Your Immune System

Optimize Your Immune System

The topic of immunity is more popular than ever. We’ve heard and seen some interesting “ways” to boost your immune system:

  • Taking a trillion grams of vitamin C 
  • Sweat it out with a 10 mile run 
  • Eat only fruits and vegetables and avoid all chocolate and wine on Tuesdays

What!?

Okay those may not be real, but the point is there’s some wacky advice and quick fixes out there about how to improve your health and immune system.

And although it may not be easy, it’s quite simple.

Focusing on behaviors that contribute to better health will fortify your immune system over time. 

Here are 5 ways to get started:

1. Get Quality Sleep

We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax and have fun. To fit everything in, we often sacrifice… Sleep. 

But sleep has an impact on our mental and physical health. It’s vital for gaining strength, preventing illness, recovering from injury, and your overall well-being.

Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night.

Sleep can be POWERFUL… if we get enough of it. 

We know about the many benefits of getting good quality sleep, but what about the effects of NOT getting a good night’s rest?

Check out these side effects of sleep deficiencies:

Sleeping
  • Long Term Mood Disorders
  • Sickness
  • Diabetes
  • Infertility
  • Weight Gain
  • Low Libido
  • Heart Disease

Have you ever thought about if the sleep you are getting at night is quality sleep? It helps to see exactly what’s happening while you sleep.

We’ve found some great apps you can use to track and/or enhance your sleep:

Below are more tips that may help improve your sleep tonight!

One of the best ways to get better sleep is strength training. Learn more about how our Strength Training Programs can help you!

2. Eat Nutrient-Dense Foods

My parents always told me, “Veggies are your anti-disease foods because they are nutrient dense and help fight off infection and support white blood cell strength.”

Start by swapping out a few processed foods from your diet with an “anti-disease” option. See ideas below:

3. Lower Your Stress Levels

Stress is a natural reaction to life. But having too much stress or prolonged periods of stress can wreak havoc on the body and actually increase your chances of getting sick.

Watch this video on stress and how it can hurt your health!

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There are countless ways to alleviate stress, just as long as we create time for them!

Below are some ways to kick stress to the curb.

  • Exercise…. We’ve got you covered there!
  • Spending time outdoors
  • Spending time with pets (puppy therapy is a real thing!)
  • Breathing exercises
  • Meditation
  • Journaling
  • Yoga
  • Prayer
  • A good night's rest
  • Taking Breaks!

One of our favorite ways to alleviate stress is the use of breath

That’s right! Breathing properly can actually reduce stress (and help you achieve a better workout!) 

Try out some of these simple everyday breath patterns you can use to melt stress away, any time of day.

We couldn’t talk about stress relief and NOT mention exercise. We all know exercise is good for us, and it does wonders to help us reduce stress levels (3).

  • Exercising releases endorphins- you can't feel bad when you're feeling good
  • Makes you feel better and empowered
  • Helps improve the quality of your sleep
  • Strength Training produces more endorphins than cardio
  • Can reduce risk of heart disease

4. Up Your Water Intake

We could chat for hours on this subject because water is so vital to your overall health and goes beyond just feeling hydrated.

Drinking plenty of water helps you have a successful workout (4) as well as:

  • Lubricate your joints and body’s systems so that everything moves & runs smoothly
  • Regulate body temperature (which can be helpful in burning more fat!)
  • Boost metabolism
  • Protect organs & tissue
  • Clear your bladder and flushes out toxins in your system
  • And so much more!!

Watch this video for a deeper dive into what water can do for you and your body and how you can get started and work your way to drinking enough water.

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5. Exercise… The RIGHT Way

You might think that exercising more is a surefire way to fight off viruses.

Actually, too much physical stress (including exercise stress) can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise stress for optimal improvements, and no more. Learn More.

If you want to get optimal results you need to place value on resting and recovering from your workouts

Studies show that consistently exercising helps increase immunity and decrease chances of getting sick.

Luckily, engaging in effective exercise does not require a big behavioral shift.

All you need is 20 minutes with the right method and the accountability of a Personal Trainer to get results.

In case you haven’t seen enough benefits already… Slow-motion strength training is proven to provide countless benefits including (5):

  1. Greater strength
  2. More endurance
  3. Additional calorie-burning lean muscle tissue
  4. Reversing age related muscle loss (sarcopenia)
  5. Increased metabolism for how many calories you burn even while you're resting
  6. Improved fat loss
  7. Stronger bones
  8. Reversing aging of muscle cells (express younger DNA in the nuclei)
  9. Improved cardiovascular fitness
  10. Improved cholesterol levels
  11. Lower blood pressure
  12. Improved low back pain
  13. Better blood sugar control
  14. Improved immune system
  15. And many more!!

Let’s recap

If you want to optimize your immune system, there are 5 behavioral changes that will help.

  • Get quality sleep
  • Eat nutrient dense foods
  • Lower stress levels
  • Drink more water
  • Slow-motion strength training

Did you know these are key ingredients for most (if not all) health and wellness goals?

Want more guidance—
Start HERE.

References:

  1. Ferris, L. T., Williams, J. S., Shen, C. L., O’Keefe, K. A., & Hale, K. B. (2005). Resistance training improves sleep quality in older adults—a pilot study. J Sports Sci Med, 4(3), 354-60.
  2. Singh, N. A., Clements, K. M., Fiatarone, M. A. (1997). Sleep, Sleep Deprivation, and Daytime Activities A Randomized Controlled Trial of the Effect of Exercise on Sleep. Sleep, 20(2), 95-101.
  3. O’Connor, P.J., Herring, M.P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4: 377; pp. 377-396. DOI: 10.1177/1559827610368771
  4. J udelson, D. A., Maresh, C. M., Farrell, M. J., Yamamoto, L. M., Armstrong, L. E., Kraemer, W. J., … & Anderson, J.M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine and Science in Sports and Exercise, 39(10), 1817.
  5. Campbell, W.,Crim, M., Young,V. and Evans,W. (1994). Increased energy requirements and  changes in body composition with resistance training in older adults. American Journal of  Clinical Nutrition, 60: 167-175. 
  6. Evans, W. and Rosenberg, I. (1992) Biomarkers, New York: Simon and Schuster. Forbes, G.  B. (1976). “The adult decline in lean body mass,” Human Biology, 48: 161-73. 
  7. Harris, K. and Holly R. (1987). Physiological response to circuit weight training in borderline  hypertensive subjects. Medicine and Science in Sports and Exercise, 19: 246-252. 
  8. Hurley, B. (1994). Does strength training improve health status? Strength and Conditioning  Journal, 16: 7-13. 
  9. Hurley, B., Hagberg, J., Goldberg, A., et al. (1988). Resistance training can reduce coronary  risk factors without altering VO2 max or percent body fat. Medicine and Science in Sports and  Exercise, 20: 150-154. 
  10. Keyes, A., Taylor, H.L. and Grande, F. (1973). “Basal Metabolism and Age of Adult Man,”  Metabolism, 22: 579-87. 
  11. Koffler, K., Menkes, A. Redmond, W. et al. (1992). Strength training accelerates  gastrointestinal transit in middle-aged and older men. Medicine and Science in Sports and  Exercise, 24: 415-419. 
  12. Menkes, A., Mazel, S., Redmond, R. et al. (1993). Strength training increases regional bone  mineral density and bone remodeling in middle-aged and older men. Journal of Applied  Physiology, 74: 2478-2484. 
  13. Risch, S., Nowell, N. Pollock, M., et al. (1993). Lumbar strengthening in chronic low back pain  patients. Spine, 18: 232-238. 
  14. Singh, N., Clements, K. and Fiatarone, M. A randomized controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52 A (1): M 27 – M 35.
  15. Stone, M., Blessing, D., Byrd, R., et al. (1982). Physiological effects of a short term resistive  training program on middle-aged untrained men. National Strength and Conditioning  Association Journal, 4: 16-20. 
  16. Tufts University Diet and Nutrition Letter, (1994). Never too late to build up your muscle. 12:  6-7 (September). 
  17. Westcott, W. and Guy, J. (1996). A physical evolution. Sedentary adults see marked  improvements in as little as two days a week. IDEA Today, 14 (9): 58-65. 

Retired and Remaining Strong, Healthy & Independent with QUICK workouts

Sheila Sutton Feature Image

Have you ever felt your knees ache a little bit more than they used to?

Perhaps you get winded more easily while walking through the neighborhood.

Maybe getting up out of bed feels like a challenge these days.

Ever stopped to think… maybe this is just what getting older feels like?

At age 66, Sheila Sutton found herself facing that very question. With a nudge from a doctor, she found a way to stay independent despite her age.

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Is This Supposed To Happen?

In early 2020, Sheila Sutton was working out at a big box gym 3-4 times a week. 

She was plugging away on the cardio machines and although she felt good, she lacked strength and felt off-centered. 

“My grandson who is 11 would run and jump at me and I would literally fall. I was off-center and if I missed a step it would be a big production.”

Without much strength and balance, Sheila found it challenging to do simple movements like getting up off the floor or going up and down the stairs unassisted.

She even needed to take rest breaks while doing her hair.

“It was annoying. I'm 66 years old… is this supposed to be happening?”

If the Doctor says so!

Once the pandemic hit, one of her sons (a doctor) said the gym was too risky and recommended she give The Perfect Workout a try. 

Sheila lives in New York, nowhere near one of our Medical Fitness Facilities, so she tried a Virtual Intro Workout. It turned out to be a blessing in disguise.

Intimidated to Empowered

At first Sheila was intimidated by the idea of working with a Personal Trainer. She’d never worked with an instructor and didn’t know what to expect. Learn More

She was mostly skeptical about doing any exercises that required her to get up and down off the floor. 

She thought, “Wait a minute, who's gonna help me get up?”

But her Trainer listened to her concerns and her body’s ability, and never rushed Sheila into any exercises she wasn’t ready for.

Together, they worked consistently on her strength and balance… And one day she noticed a big change.

During one of her Personal Training Sessions, Sheila was getting up off the floor and without thinking about it she got up – without holding onto anything.

She said to her trainer, “Did you see what I did?! I never did this before!”

That moment brought Sheila to tears and left her feeling empowered. It made her want to do more for her body and her health. 

“I'm certainly going to do as much as I can to make my body perform the best that it can. I'm not ready for a chair or a scooter.”

Accomplishments like those are indicators that independence is possible at any age. And they happen everyday at The Perfect Workout. 

Worried about getting older

Decades to Come

When Sheila looks into the future at the decades to come, she now feels safe.

“I feel safer. I'm not afraid.”

She’s looking forward to doing so much more now that she knows her body has the potential. 

Sheila isn’t sitting still at 66. She’s moving her body with confidence and every Virtual Training Session helps improve her strength and balance.

“What better way to have someone that's going to be there for you and show you proper technique and how to maximize your body performance. And do it in a safe way in your house.”

Getting older doesn’t mean you have to become dependent on others to help you get up from the floor. 

Want to move your body with more confidence and independence? 

Start with an Intro Workout, no matter where you live!

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