Why He Traded His Local Gym Membership for Private Training

John Gilbert Featured Image

John Gilbert was a long-time member of a local Orange County gym chain. When the pandemic hit, he had to stop. 

But, when the chain was allowed to reopen, the thought of going back to the gym made him feel unsure and uncomfortable.  

It wasn’t staffed most of the time, and members could just badge in and out. And the hygiene program wasn’t super good there. I just didn't feel comfortable going back.”

Luckily, his wife had been training at The Perfect Workout’s Tustin studio for a couple of years, and she was a big fan.

So, he decided to take the plunge.

Carol Gilbert Quote

A Private, Safe Workout Space Curbed His Fears

Because the Tustin facility (and all 62 locations) follow strict CDC guidelines to keep the workout space clean and safe, John felt like it was time to make the switch from gym to private personal training.

Everything's clean. It's only you and the trainer in the studio… So, it's very safe compared to a free-for-all, members going in and out, without any staff and without any control over who touches what.”

He isn't planning on going back to his old gym because The Perfect Workout, for him, is literally perfect!  In just 20 minutes, he can get a good strenuous workout. Something which took an hour and 15 minutes to accomplish back at his old gym.

Play Video

20 Minutes, Twice A Week With A Trainer And He Feels Way More Energetic Than Before

After barely two months, John already felt like he had more energy than before. 

Each workout is a little different as Angela, his trainer, changes up the exercises and keeps the workout at an ideal intensity level.

Back at his old gym, he was doing the traditional way of weight lifting, doing three sets of 10 to 15 reps. Slow-motion strength training was completely new to him. 

“This is a lot more strenuous.”

One thing that he really likes about the private setting is working out with the guidance of a trainer and the focused attention he gets on each exercise. 

Back straight, drop your shoulders, engage your core, feet planted!” 

Previously, without a trainer, John admits he would normally stop when muscles were starting to fatigue.

“It was difficult to continue and push myself.” But with the help of his trainers’ coaching and encouragement, he’s able to push more than he ever thought possible.  

It's amazing that you can do so much more with somebody there.” 

At The Perfect Workout, you get the value of coaching and undivided attention of a Personal Trainer, whether you train in the studio or virtually.

You can expect to get:

  • Personalized instruction and guidance on how to do each exercise
  • Safe and challenging workout
  • Adaptations to the workout depending on your ability, environment, and desired intensity level
  • Accountability, expert coaching, and a friend throughout your fitness journey
  • Guaranteed results

Get help from a Personal Trainer…

Exercise Equipment for Virtual Training: What You Need to Know

Virtual Training exercise equipment

Virtual Personal Training with our slow-motion strength training method has proven equipment is not necessary…

Results can be achieved without using an exercise machine or equipment!

Read more here about how you can get a great workout with or without equipment.

But that doesn’t mean people don’t want equipment.

We compiled a list of recommended equipment for Virtual Training Sessions and where to buy it. Shop our recommended equipment sources here.

You might be wondering…

  • What equipment do we recommend for Virtual Training?
  • Why is this equipment recommended?
  • What exercises use equipment?

We’ll cover each of those questions in this article.

What Exercise Equipment is Recommended and Why

With over 40,000 case studies and over 20 years of service, we have plenty of experience customizing workouts for unique situations. Providing the safest and most effective exercise variation is a big part of our 1-on-1 private training.

While fitness equipment isn’t necessary, there are four tried-and-true pieces of equipment that can be useful for unique situations:

  • Resistance Bands
  • Dumbbells
  • Mini-Exercise Balls
  • Exercise Benches

 

What Are Resistance Bands Used For

A better question is: What AREN’T resistance bands used for?!

Resistance bands are incredibly versatile, especially if you don’t have actual weights. They can also be used to make an exercise more or less intense.

Upright Row Resistance Bands

For instance, if you struggle with push-ups, your trainer might have you secure one end of the resistance band over the top of a door as an anchor, then loop the other end of the band over your body as you get into push-up position.

With the resistance band looped around your body, the tension from being attached to the door will cause the band to support you and make the bottom half of the push-up easier.

Or maybe push-ups are too easy for you!

If that's the case, resistance bands can also be used to make exercises more challenging. You would just grip the resistance band in both hands as you do the exercise, making sure the band is across the back of your shoulders.

The upper range of the push-up gets more challenging when you do a push-up with resistance bands like this.

Shop resistance bands here.

What Are Dumbbells Used For

Also known as hand weights, dumbbells provide more resistance when you want to make an exercise more challenging.

They range in weight and can be made out of cast iron or concrete, sometimes coated in neoprene, rubber, or a plastic casing.

Men and Women using dumbbells

Compared to an entire barbell, dumbbells are especially useful for isolating specific muscles. With a barbell or machine, you might run into a situation where you’re gripping with both hands but one side is definitely carrying most of the weight. With dumbbells, one side can’t overcompensate for the other.

Shop dumbbells here.

What Are Mini-Exercise Balls Used For

Mini-exercise balls can be easy to underestimate. “I mean, they’re just a ball, right?”

Wrong! They’re GREAT for balance and stability.

But what does that mean for your workout and your results?

It’s another way to provide structure for your form. When you focus on stabilizing an area of the body, you’re able to contract specific muscles more effectively.

More contraction = more intense.

More intense = more efficient and effective workout.

Exercise Ball

Maybe you're someone who struggles to keep your knees aligned with your toes on a wall squat. In that example, your knees might cave in or push out – causing the exercise to lose effectiveness as the muscle contraction moves to other unintended parts of the body.

Your trainer might have you put an exercise ball between your knees to help train your body to stay aligned.

This would force your knees to keep a certain position which allows you to stop worrying about what your knees are doing and just focus on squeezing your glutes and pushing through your heels.

Shop exercise balls here.

What Are Exercise Benches Used For

Similar to our favored Nautilus machines, exercise benches stabilize the body and help structure it in a way that reduces risk of injury.

“Okay, but doesn’t a chair accomplish the same thing?”

Adjustable Dumbbells and bench

With a chair, couch, bed, or table, you’d probably have to grab several pillows to get a similar angle with less stability.

You can easily adjust incline for the seat back with an exercise bench or weight bench and be confident you won’t fall over with a tower of pillows. 😉

Another perk of an exercise bench is it provides a sturdy, flat surface a little higher from the ground for those who struggle getting up and down from the floor!

Shop exercise benches here.

Just reading about the different types of equipment might make you feel inspired to try a new version of an old exercise.

Our Certified Personal Trainers know there are limitless ways to customize your workout. They’ll choose an exercise variation based on your goals and medical needs to find the safest and most effective version every time.

No matter where you are or what fitness equipment you do or don’t have, you can always get in a great workout.

Read more about what exercise variations you can do with different levels of equipment here.

Makeshift virtual training equipment

If you felt inspired to try a new exercise, or if you’ve been dying to get some trusted equipment for yourself…

Be sure to check out our recommendations today!

Exercise equipment is in high demand and availability is extremely limited, so we recommend taking a look ASAP.

Consider setting alerts on your phone or subscribing to restock notifications from the seller and check back often if you run into items being out of stock.

Shop exercise equipment here.

How She Overcame Her Health Issues & Now Lives The Life She Wants

Cynthia Crossland Featured image

When Cynthia Crossland realized she had some major issues stopping her from living the life she wanted to live, she decided to make a change.

Cynthia was recently retired and looked after her 2 year old granddaughter. She struggled to pick up her 25 pound grandbaby and carry her around, making time with her more challenging than she hoped.

Cynthia was also battling knee issues. One had no cartilage and the other a torn meniscus. Walking was painful.

She wanted to be able to travel and keep up with the groups on excursions, but that included a lot of walking. Yet another thing getting in the way of her dream life.

Cynthia also had high blood pressure but she didn’t want to be on the medication for it. In order for her to get off the medication, her Doctor told her she would need to lose 30 pounds.

All of these issues were stopping her from living the life she wanted to live. A life where she could go on adventures, have more energy, spend time with her granddaughter, and do it all with ease.

Cynthia had tried to lose weight in the past and exercise on her own but nothing seemed to work. Even sticking to a routine was a struggle for her.

Luckily she saw an ad on Facebook for The Perfect Workout.

“It sounded logical to me and I liked the 20 minutes. I called the West Plano location and made an appointment to go for my intro session. I liked that I could do the workout and felt good after doing it.”

How 20 Minutes, Twice a Week Changed Her Life

Before joining The Perfect Workout, Cynthia’s abilities were limited.

Today, Cynthia:

  • Has lost 47 pounds – surpassing the goal her Doctor gave her to get off blood pressure medication
  • Can carry her 41 pound granddaughter (she’s 4 now)
  • Is able to walk for hours without her knees hurting
  • Can stand for long periods of time without getting tired
  • Squats down with ease to clean the floor

All things she couldn’t do before.

“I had a very inactive life. I would just sit and do nothing. Now, I can clean my house in a few hours. I have lots and lots of energy. I sleep better. I am more relaxed.”

Cynthia admits she was surprised how much 20 minutes, twice a week has helped her achieve her goals and is confident she will get stronger and healthier with consistent workouts.

“I have lost 47 pounds since I started the Perfect Workout. Something that I wasn’t able to achieve on my own. When I reached my goal, I felt elated and proud.”

The Perfect Workout Client Before and After Picture

Cynthia encourages people to try The Perfect Workout and let the Personal Trainers guide you to better health.

“If you are having any health issues, the trainers will prepare a program for you that will build your strength and help you become healthy. They are well trained. They listen.”

Our Personal Trainers are experienced in working with clients of all skill-levels. Each member of our training team is warm, compassionate, and carefully selected to work with people just like you. We understand that working with a Personal Trainer might be new to you and that may seem intimidating. However, when you are in our studios or working with us virtually, you won’t be judged or pushed beyond your abilities. 

Just like Cynthia, you will be coached with patience and support at all times. And imagine what changes you could make in your body and health to be able to live your best life.

“I am happier, healthy, and living my life as I wanted.”

What Happens When Personal Trainers Go Above & Beyond

Angela Kading Personal Trainer

Angela Kading grew up overweight, except she didn’t realize her weight was affecting her health until her parents took her entire family to Weight Watchers.

After losing 55 pounds at age 18, Angela felt like her life changed for the better. She decided to learn as much as she could about fitness and nutrition and how she could use it to her advantage – now she uses her knowledge to help transform her clients’ lives. 

Angela dove head first into her own nutrition research, creating healthier eating habits and even began adopting new cooking techniques. Making these shifts in her life ultimately helped her lose 55 pounds! After the first 30 pounds, Angela reintroduced strength training into her routine and the pounds continued to fall off. Her successful physical transformation led her to understand that with the right kind of diet and strength training, she had a formula for fat loss.

Angela had dual passions for fitness and food so she followed both! She got a degree in Culinary Arts as well as a Personal Trainer Certification through the National Academy of Sports Medicine.

After working for 3 years as a lead cook at the Jazz Kitchen in Downtown Disney, and simultaneously training clients on her own, Angela decided she wanted to put her two passions and skills together in a more ideal environment for her goals. When she found The Perfect Workout, she knew it was a perfect match. 

personal trainer tustin

She became certified at The Perfect Workout and joined our Mission Viejo studio in 2015. 

Angela’s success with clients and her growth-driven mindset landed her the role of Certification Supervisor where she certifies new Personal Trainers in Orange County, Ca. After a couple of years, an opportunity presented itself for Angela to expand into yet another role, and she was chosen to lead the Tustin studio as Facility Manager.

Above & Beyond Personal Training

“I've worked with clients with brain disease, cancer, obesity, those who are severely underweight, 90-year-olds, and 14-year-olds. Everyone that steps through our doors is a success story because they made a choice to do something to live a longer, healthier life.”

Currently Angela is working with a client who has polio. His doctor is pleasantly surprised he just keeps getting stronger and stronger and stronger. 

One of Angela’s clients lost 90 pounds (some prior to The Perfect Workout). Naturally she began to gain strength and muscle as a result of her 20-minute workouts. 

One day she came to her workout feeling down on herself. Angela reminded her of her weight loss journey (because we all kind of forget from time to time).

Angela encouraged her client to walk around the studio with 90 pounds of dumbbells – back and forth, back and forth, back and forth. 

“I told her ‘This is the weight you were carrying around for years. And that's how hard you worked just to walk across the room.’ And her mind was blown.”

Working with a trainer helps people not only make progress, but also objectively SEE and celebrate the progress they’ve already made. 

Another client’s goal was to be “sexy for her 60th birthday.” 

“I went to Sprouts with her. I went to her house. We had cooking parties. I made her a shopping list. I literally went to Weight Watchers with her!” 

And in six months Angela helped her lose 40 pounds. Angela says, “she's a whole new woman now.”

“We get to see all walks of life. So I love my job. And that's why I’m here.”

Angela Kading Quote

Angela plans to continue her education in Nutrition and Corrective Exercise. As a Personal Trainer she hopes to inspire people with her caring approach and her knowledge of food and fitness, to make a positive change and have a lasting impact on their lives.

Aside from training clients, certifying trainers, and running a studio, Angela is still super active in the kitchen. “If I'm not working, I'm COOKING. I still absolutely love to feed my family and friends healthy, vegan food.”

Angela’s goal is to improve every day. She intends to make her studio a place where clients look forward to coming and want to share it with all of their family and friends. ”My goal is to make my studio thrive to its fullest and to help our trainers and clients meet their full potential.”

Exercise with Neuropathy, Diabetes, & Arthritis: How She’s Stayed Active Through it All

Bryna Featured Image

When lifelong athlete Bryna Rifkind found herself struggling to exercise with neuropathy, type II diabetes, and arthritis after cancer treatment, she tried something new.

She found slow-motion strength training, and for over 6 years has been religious about staying consistent with her workouts.

Play Video

In 2001, Bryna Rifkind was diagnosed with cancer. Throughout her treatment she developed neuropathy in her feet. Neuropathy is a “disease or dysfunction of one or more peripheral nerves, typically causing numbness or weakness” (Oxford).

She could not wear shoes, certain items of clothing, and her activity was limited. 

I couldn't even do swimming because the mere action of moving your feet back and forth felt as though somebody was whipping my feet.”

As a self-proclaimed “jock,” she had always exercised and knew she needed to remain active. But her limitations and level of pain made that challenging.

After doing research, Bryna found that strength training was the smartest exercise solution for her. She began to lift weights at her local YMCA, but she experienced pain in her knee and the workout just didn’t “feel right.”

In 2013 Bryna was diagnosed with type II diabetes and she realized she couldn’t do this alone. She needed help.

“I needed to have something formal, something that somebody could help me with.” 

Bryna came across an article about a doctor who used to bicycle and run but traded those methods in for a different way of exercising: slow-motion strength training. The doctor’s personal story and affirmations saying this method was good for cardiovascular health was just enough to get her to try it herself.

Dr. Howard Testimonial

In August 2014, Bryna joined The Perfect Workout’s San Mateo studio.

“I believed in weightlifting, so I joined. After I read everything [about the science] and went through the practice workout, I said, ‘Yep, this works.’ And I've been very religious about it.”

And she wasn’t kidding! Ever since joining, Bryna has trained with her Personal Trainers twice a week, every week, even when she traveled to the East Coast. 

At the time we didn’t have Virtual Training, which allows you to train from anywhere. Luckily we had studios in Bethesda, MD and Alexandria, VA to keep her workouts consistent week-to-week.

“This has been really, really an important part of my life.”

In addition to battling cancer treatments and diabetes, Bryna has faced a number of ailments. In 1992 she injured her hip in a car accident which developed into arthritis. She’s also had injuries in both shoulders. 

But no matter the injury or issue, her Personal Trainers adapted her workouts. 

 

Bryna Testimonial

Bryna’s 20-minute workouts have also:

  • Helped her get stronger
  • Increased her stamina for daily life
  • Become a tool to combat depression


“This is a gift I give myself.”

Bryna believes the quality of the Trainers at all of the studios she’s visited has been exceptional. She’s always felt close to them and appreciates that they make accommodations for how she’s feeling. 

“I really do feel cared for. And, that is exceptional. I expect to be doing this for a long time.

Create Healthy Habits & Improve Your Life with Timothy Spellman

Timothy Spellman Personal Trainer

After losing 100 pounds and keeping it off for over 15 years, Timothy Spellman became a Certified Personal Trainer and has helped hundreds of clients create healthy habits and improve their lives.

Now, he’s doing it virtually.

Play Video

As a young adult, Timothy moved from Boston to Phoenix and his personal training career flourished while acquiring certifications as a NASM Weight Loss, Corrective Exercise, and Behavioral Change Specialist. 

Timothy ultimately moved to San Diego and was introduced to slow-motion strength training. Week after week, he noticed increased levels of energy and strength, and he even became leaner. He decided to expand his knowledge of exercise and got certified with The Perfect Workout. 

Today he is one of our highly successful Virtual Personal Trainers. Timothy believes he gives clients the tools to achieve and sustain their goals by helping them implement slow-motion training and altering their habits. 

 “I love working with clients, motivating them, and helping them achieve their goals.”

The Importance of a Healthy Routine

When the first shutdown happened and many of us became a little bit more sedentary than usual, Timothy reinforced to his clients how important it is to stick to a healthy routine.

He knows firsthand how easy it can be to backslide into old patterns and unhealthy habits like not exercising, or spending too much time on the couch watching Netflix. And when this happens, the body craves exercise, physically and psychologically.

Tim Spellman quote

“There's a tremendous mental and psychological benefit to exercising, just in terms of the hormones that are released to make you feel better, feel more accomplished. [Routines] can be as simple as making your bed first thing in the morning. It sets the tone for the rest of the day in terms of sticking through with habits. And I approach exercise in that same way. I feel like it's something to feel accomplished and kind of proud that you're doing good for your body.”

Having a consistent, yet simple routine like exercising 20 minutes, twice a week makes sticking to it all the more easier.

Want some simple and easy ways to feel healthier now? Check out these 10 Healthy Habits to Start.. And they only take 20 minutes.

If It Hadn’t Been For Strength Training...

A couple years ago, one of Timothy’s Del Mar clients experienced an unfortunate fall in a grocery store parking lot and broke her shoulder. 

When the surgeon was performing surgery, he said she had two and a half times more muscle around her rotator cuff and her deltoids than he had ever seen in anybody her age before. 

“She was so proud of that.” 

Because of her age and the severity of the fall, had she not been strength training, it's likely that her rotator cuff would have been completely shattered and beyond the point of repair.

More Energy for Daily Life

Another one of Timothy’s Del Mar clients started with the intention of wanting to improve his golf game.

Every time he would come into the studio, he would talk to Timothy about how he now had more endurance when walking the golf course. 

Timothy’s client and a bunch of buddies would go on trips throughout the country to play different golf courses. During one of his last trips, all the guys needed to take naps after they were done playing to get some recovery time. But he was completely spry, ready to go throughout the rest of the day, with an abundance of energy. 

“It’s little things like that, that you start to notice over time. These benefits that are not necessarily quantifiable in terms of data, nothing that you can track on a chart, but in the way that you are functioning day-to-day.”

Healthy Habits Can Be Virtual

Having spent many hours training clients inside of a studio as well as virtually, Timothy knows slow-motion strength training like the back of his hand. 

And it doesn’t matter where you exercise. Consistency is what is going to help you maintain this healthy habit. 

For anyone who might be skeptical about Virtual Training, Timothy has a message for you!

“Virtual workouts are just as challenging if not more than the in studio workouts. I challenge anybody to give it a try just to see for yourself how good of a workout you can still get with minimal equipment. I've got some clients that have nothing other than access to the floor, a flat wall and a bath towel. And we can still get them a killer workout.”

Tim Spellman Quote 2

At The Perfect Workout we have a wonderful team of Trainers ready and capable of serving clients of all fitness levels.

With Virtual Training, our Trainers like Timothy are also great at being able to adapt to what you have available to you at home and making sure that your virtual workout is going to be just as safe. 

“We may not be right there, but we are keeping that the same watchful eye on you as we would be as we're in the studio. And we’re that much more focused on your form to make sure that we're keeping you as safe as possible since you are in a little bit more of an unstable environment.”

Share with a friend or book an Introductory Workout for yourself today!

Strength Training Helped This Dancer Stay in Control of Her Health

Laura Deutch Featured Image

Laura Deutsch has been a professional dancer since she was 15 years old. For decades it felt like it was all she needed to do to stay in shape. But after three children, working full time, and teaching dance, it didn’t do much for her body anymore. 

Then she was diagnosed with Type II diabetes. And she decided she needed to find a better way to lose weight, get stronger, and feel healthier.

Now, she’s 34 pounds down and has found her lifelong solution to stay in shape, live a healthier lifestyle, and be able to keep up with her passion for dance.

Play Video

In July, 2019 Laura joined the Wilmette studio at The Perfect Workout. Now, slow-motion strength training is the only thing besides dance she’s been able to stick with. 

She enjoys the brief, intense workouts and loves that she can fit them into her work schedule. The intensity of the workout and the muscle success she achieves strengthens her entire body so that she can continue to pursue her passion of teaching dance and not injure herself.

Easy on Her Joints

As a dancer, one thing that Laura loves about her workouts is she gets the mind-to-muscle connection.

“When you're doing it, you have to focus on what you're actually doing. So I feel like it's meditative, because it's not just throwing your body around and burning calories. It's a very specific, targeted exercise, and that's good for my mind and body.”

The biggest thing she values about the slow-motion training is there is virtually no impact on her joints.

Leg Press Process

Being a dancer and dance teacher, injury prevention is very important to Laura. After all, if she gets hurt – neither of those things are possible for her. So for someone her age who cares about efficiency and safety, this workout is perfect for her. 

“I like that there’s no jumping, there's no landing, there's no fall that could go wrong. You can't really make a mistake at The Perfect Workout. And for me at this age, I can't afford mistakes.”

Before and After

The Results

After getting diagnosed with diabetes, Laura wanted to improve her overall health at The Perfect Workout and because of that, she’s since lost 34 pounds.

“I was diagnosed with Type II diabetes. And I think this is a really good workout for that particular problem, because there is a cardio aspect but it's not hyper fatiguing to the point where my blood sugar gets off.”

Although she lost the weight as a necessity for controlling her diabetes, that wasn’t the only motivation that helped her continually progress toward her goals.

Having the accountability of an appointment with another person and being weighed and measured help her stay on track. 

Besides dropping over 30 pounds, Laura has also gotten stronger, more slim, and has more energy and stamina throughout her day.

a quote from laura

The Trainers Are Good at What They Do

“I would recommend this to people 100% because you do have a trainer and you're told exactly what to do. It does not take a learning curve. It just takes a good trainer. And they're very good at what they do.”

Laura trains with two different trainers on average and loves the variety she gets from each of them. In fact, she doesn’t think she would work with just one person because she likes that she gets something different in her sessions: different exercises, different approaches to intensity, and of course different coaching personalities. 

You might think- well doesn’t that compromise continuity in her training? Nope.

Each trainer at The Perfect Workout goes through the same certification and uses the same science-backed methodology. Each keeps it safe, effective, and efficient, but brings a unique style and coaching to their clients.

Another way we are able to stay consistent workout to workout and trainer to trainer is each client’s information including workout progress, adaptations, and goals are updated each workout and stored privately in their secure profile.

Laura's Second Quote

“I think it's the kind of workout that makes sense in a busy working woman's life. With three kids, I have a lot going on. I can leave work when I have an hour lunch, and I can get there, put the shoes on, do the 20 minutes, get back to work, eat a snack, and teach my class and it's doable. 

I'm gonna stick with it.”

Need a workout that fits in your schedule? Try a workout today.

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!

Play Video

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.

Play Video

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.

Play Video

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!

How The Perfect Workout is Pioneering the World of Virtual Training

pioneering virtual training

When the first shelter at home orders were mandated, we pivoted from our in-studio personal training to online personal training.

We offered immediate support to our clients and a solution to maintaining health, boosting immunity when it mattered most and having jobs for our trainers.

We created an exciting new way of offering our workouts, with lots of help from our early adopters (both clients and trainers). This allowed us to develop a product and system that is our Virtual Training today.

The first iteration of in-home training was ingenious, and helped many clients stay on track with their health and fitness goals. Since then, we have invested more time, resources and innovation into our Virtual Training Program and are excited to share the next steps with you.

We’re Evolving: App Development

Moving all of our personal interactions onto platforms like Zoom added a layer of concern when it comes to security, privacy, and feeling safe. 

Our clients also experienced frustrations when they couldn’t access account information, and it took too many steps, links and clicks to meet with their trainer. 

So, we’ve decided to develop The Perfect Workout App featuring our own video software.

This will allow trainers and clients to connect 1-on-1 without third-party software like Zoom or Facetime for added security and convenience.

With The Perfect Workout App, clients will also get to see real-time workout progress, easily share the program with family and friends, receive nutrition coaching, and seamlessly manage appointments – all in one place.

It’s our way of giving clients access to more tools, more resources, and more education.

 

the perfect workout safety standards fitness innovation app

We’re Innovating for the Future: Couples & Group Virtual Training

Initially, our Virtual Training program offered immediate support to our clients and a solution to maintaining health, boosting immunity, and having jobs for our trainers. (We deeply appreciate our early adopters!)

Our clients can continue to build strength, get healthier, and improve their immune system during the pandemic and beyond – no matter where they are around the world.

We’ve also received many requests from our clients to add family members and friends from out of state train with them in their sessions.

And we’re excited to now introduce a new service to make your training experience more inclusive with Couples & Group Virtual Training!


Not only is this going to make training more fun and sustainable for a lot of people, it's going to bring families together, no matter where you live, during a time where that may not be possible. Now and in the future.

Pin It on Pinterest