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Tag: weight loss

Want Flat Abs? Stop Doing Crunches! What You Really Need To Know About Achieving a Defined Core

Posted on by Jim Keen
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Real health and wellness wins
and how to achieve them yourself

Want Flat Abs? Stop Doing Crunches! What You Really Need To Know About Achieving a Defined Core.

Jump to Topic:
An Introduction to Spot Reduction & Targeted Fat Loss
What Is Spot Reduction?
Why Spot Reduction is a Myth
Resistance Training Hits The Spot
Summary

An Introduction to Spot Reduction & Targeted Fat Loss

For a very long time, an idea has persisted that has turned out to be very counterproductive for the global population–and their waistlines. It is so intuitive, and seems so obvious, that it is easily believed by credulous folks looking for a bit of help with their body composition.

This idea is known as “spot reduction,” and if you were to survey a large group of professional trainers you would find a not-so-surprising majority of them believe in it wholeheartedly.

A billion-dollar industry has emerged around this one idea.

8-Minute Abs. The Thigh-Master. Ab Rollers. Electric abdominal stimulators.

However, despite its popularity, spot reduction is a myth that won't help you lose weight. Let’s take a look at the facts.

What Is Spot Reduction?

The phenomenon of spot reduction can be defined as the belief that fat in a certain area of the body can be reduced through the contraction of specific muscles in the target area. E.g. exercising the abdominal muscles in an effort to lose fat in or around your midsection.

Makes sense, right? To lose fat in your stomach, do situps and crunches. To lose fat in your upper arms, do triceps pressdowns. To lose fat in your hips, perform squats. Simple.

Simple and wrong, that is!

The way it’s supposed to work never pans out, and much like Einstein’s definition of insanity we keep repeating the very same strategies that have been failing, but expect a different result each time. It’s a case of the blind (mis)leading the blind.

And it’s not just time-wasting exercises that fail to produce the targeted fat loss. There is no shortage of “innovative” products that claim to be able to provide this holy grail. A quick perusal of Amazon’s online marketplace reveals myriad lotions, creams, heating pads, cooling pads, rolling tools, and even electrical stimulation devices all marketed using the principle of spot reduction.

But let’s examine the principle: can you actually target specific areas for fat loss?

Vintage exercise machine

Why Spot Reduction is a Myth

The truth is that the regulation of your fat tissue is out of your direct, instantaneous control. There are middle-men called “hormones” that are responsible for regulating the amount and quality of fat tissue you carry. Your only access to this system is to indirectly affect your fat tissue by manipulating these hormones. And no amount of ‘spot reduction’ work will have a meaningful impact on your hormonal system.

Some examples of hormones involved in the regulation of fat tissue include:

  • Insulin–released by the pancreas, helps regulate blood sugar and glucose storage.
  • Leptin–released from your fat tissue, provides the signal to your brain that you are full.
  • Ghrelin–the “hunger hormone,” tells your brain that you need more food.
  • Cortisol–commonly associated with high levels of stress, released from the adrenals, can cause excessive fat storage.
  • Estrogen–a sex hormone responsible for regulating the female reproductive system, as well as the immune, skeletal, and vascular systems. Can alter the pattern of fat deposition.
  • Neuropeptide Y (NPY)–increases hunger and decreases energy expenditure, leading to increased fat deposition.
  • Glucagon-Like Peptide-1 (GLP-1) – a gut hormone that helps tell your brain that you are full.

Whew. Who knew there was so much going on beyond “eat less and move more?” In light of the intricate workings of your hormonal system, what are the odds that you can preferentially burn fat from a certain place on your body just by contracting the nearby muscles?

The truth is, when fat tissue is reduced, it is reduced a little bit from everywhere in a hormonally-determined pattern. So if you want to lose fat from anywhere, you have to lose fat from everywhere.

So how do we do it?

A person workouts using the adduction machine

Resistance Training Hits The Spot

There are several reasons that full-body, high-intensity strength training is the most effective method for improving your body composition and reducing your body fat percentage. But the main thing is the hormonal enhancement that resistance training–especially when combined with diet, sleep, and other lifestyle factors–produces.

For example, we know that resistance training of this type:

Do you see the huge health benefits that are possible when you have a more holistic view? When you’re only focused on fitness myths like spot reduction, you miss out on all the things you could be doing if you just paid more attention to the important things.

When you eat in a way that balances your hormones, consistently get ample sleep, and engage in full-body, high-intensity strength training workouts, you’ll find that those pesky “spots” of fat begin to disappear along with the balance of fat elsewhere in the body. No lotions, creams, or electric shocks needed!

Bringing It Home

Even though we’ve advanced our understanding of fat tissue regulation in recent decades, very old ideas like spot reduction persist. It’s the fat loss version of the get-rich-quick shortcuts that are increasingly prevalent today.

Spot reduction strategies’ potential benefits and relatively low cost might seem superior to the more holistic options discussed above. But half of a sure thing is better than twice of nothing, and our recommendation is that you learn this lesson sooner than later.

The consistent practice of the habits and strategies that improve body composition incrementally over time will do more to rid you of undesirable fat tissue than dozens of gimmicks, tricks, and other counterproductive canards.

Eat, sleep, and train in a way that is compatible with your long-term goals and can be sustainably incorporated into your lifestyle. That’s the best “spot reduction” there is.

And we can help!

Find a Studio
We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

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What Happens To Your Weight When You Skip Out on Sleep?

Posted on by Dr. Sean Preuss Ed.D, M.S
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What Happens To Your Weight When You Skip Out on Sleep?

If weight loss or weight maintenance is one of your goals, you may be surprised to learn that sleep plays a crucial role in achieving it.

If weight loss or weight maintenance is one of your goals, you may be surprised to learn that sleep plays a crucial role in achieving it.

While the basic principle of weight management revolves around “calories in, calories out,” the quality and duration of your sleep can significantly influence your calorie intake.

Numerous studies have shown that inadequate sleep can lead to overeating and weight gain over time, especially among individuals struggling with overeating tendencies. In this article, we will explore the connection between sleep and weight and why poor sleep can sabotage your weight loss efforts.

Jump to Topic:
What Happens When You Don't Get Enough Sleep?
How Many Hours of Sleep Should You Get?
What Happens if You Have Short Sleep?
Poor Sleep Can Influence Food Choices & Lead to Weight Gain
Improving Your Sleep for Weight Management
Summary

What Happens When You Don't Get Enough Sleep?

Sleep deprivation has profound effects on various aspects of your health. Beyond feeling groggy and fatigued, insufficient sleep can impair cognitive function, memory, and decision-making abilities. It can also negatively impact mood and increase the risk of accidents and injuries.

Research suggests that chronic sleep deprivation is associated with a higher risk of developing chronic health conditions such as obesity, diabetes, cardiovascular disease, and even certain cancers.

Simply put, when you don’t get enough sleep- you and your health suffer.

How Many Hours of Sleep Should You Get?

Short sleep duration, defined as less than six hours, has been associated with an increased risk of weight gain and obesity. Lack of adequate sleep can disrupt metabolic processes, including the regulation of appetite-controlling hormones.

Sleep deprivation also leads to more calorie consumption. Research shows that short sleep can actually lead to an increased calorie intake of 300-559 calories during the following day! That can add up to thousands of extra calories each week with chronic sleep deprivation.

Shorter sleep duration is also linked to higher levels of ghrelin, the hormone that stimulates hunger, and lower levels of leptin, the hormone responsible for signaling fullness. This hormonal imbalance can lead to increased appetite, cravings for high-calorie foods, and a higher likelihood of overeating.

Poor Sleep Can Influence Food Choices & Lead to Weight Gain

Poor sleep quality, characterized by frequent awakenings, difficulty falling asleep, or experiencing non-restorative sleep, can contribute to weight gain and affect your food choices.

Disrupted sleep can interfere with the normal regulation of appetite hormones, leading to increased hunger and cravings, especially for high-calorie and sugary foods. Research suggests that sleep deprivation can lead to increased cravings for high-calorie, sugary, and fatty foods. Lack of sleep affects the brain's reward centers, making unhealthy foods more appealing and impairing your ability to make healthier food choices.

Additionally, poor sleep can affect glucose metabolism and insulin sensitivity, potentially contributing to the development of insulin resistance and weight gain. Sleep deprivation can disrupt the balance of hormones that regulate appetite, leading to increased hunger and a preference for energy-dense foods.

Infographic on Improving Your Sleep for Weight Management

What Have We Learned?

The impact of sleep on body weight goes beyond mere calorie counting. Inadequate sleep and poor sleep quality can disrupt hormonal balance, increase hunger, cravings, and alter food choices, ultimately sabotaging your weight management efforts.

Striving for the recommended amount of sleep, establishing healthy sleep habits, and addressing sleep disorders can positively impact your weight and overall health.

Remember, achieving quality sleep is a multifaceted endeavor that involves creating a conducive sleep environment, adopting a regular sleep schedule, managing stress, and prioritizing self-care.

By acknowledging the importance of sleep and making it a priority in your life, you can support your weight management journey and experience the numerous benefits that quality sleep offers!

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How to Boost Metabolism After 40

Posted on by Jordan Thomson CPT
Insights You'll Actually Use

Real health and wellness wins
and how to achieve them yourself

9 ways to Boost Metabolism After 40

Wanting to know the top Tips on How to Boost Metabolism After 40? Get the answers here!

Jump to Topic:
1. Eat Enough Protein
2. Drink Green Tea
3. Get Enough Sleep
4. Resistance Training
5. High Intensity Training
6. Stay Hydrated
7. Reduce Stress
8. Add Spices To Your Diet
9. Limit Alcohol Intake

Metabolism is the process by which your body converts food into energy. It is a complex process that involves several chemical reactions, and it plays a crucial role in maintaining your overall health and well-being.

However, as you age, your metabolism tends to slow down, which can lead to weight gain, fatigue, and other health issues. If you're over age 40, you may have noticed that it's harder to lose weight than it used to be, despite eating a healthy diet and exercising regularly.

But don't worry, there are several ways to boost your metabolism and improve your overall health, even after 40!

In this article, we'll discuss metabolism and cover evidence-based strategies to improve your metabolism and achieve optimal health and well-being, no matter your age!

1. Eating More Protein Speeds Up Your Metabolism

Protein is an essential nutrient that plays a crucial role in building and repairing muscle tissue. It is also a key factor in boosting your metabolism. Studies have shown that consuming a high-protein diet can help you gain muscle, which increases your metabolism.

To get the most out of your protein intake, aim to consume around 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, fish, poultry, eggs, dairy products, and plant-based sources such as beans, lentils, and tofu.

Read our full Article on How Much Protein You Should Be Eating!

2. Green Tea Boosts Metabolism

Green tea contains a potent antioxidant called EGCG, which has been shown to boost metabolism. Drinking green tea regularly can help increase your metabolic rate and contribute to weight loss.

In one study, participants who drank green tea for 12 weeks saw a significant increase in their metabolic rate compared to those who drank a placebo. To get the most out of your green tea intake, aim to consume around 2-3 cups per day.

3. Get Enough Sleep

Lack of sleep has been linked to a slow metabolism and increased risk of weight gain. Aim to get at least 7-8 hours of sleep each night to help boost your metabolism.

In one study, participants who slept for only 5 hours per night for 5 nights saw a significant decrease in their metabolic rate compared to those who slept for 9 hours per night. To improve your sleep quality, try to establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing sleep environment.

4. Resistance Training Increases Metabolism

Resistance training, such as weightlifting or bodyweight exercises, has been shown to increase metabolism by building muscle mass. The more muscle mass you have, the more calories you burn, even when you're at rest.

In one study, participants who engaged in a resistance training program for 24 weeks saw a significant increase in their metabolic rate compared to those who did not engage in any exercise. To get the most out of your resistance training, aim to incorporate it into your workout routine two times per week.

5. High Intensity Training

High-Intensity Training (HIT) is the ideal method of resistance training to increase your metabolism.

HIT gets you great results while avoiding overtraining. This is due to training harder but less often, or a “quality over quantity” approach. This manifests in both the workout frequency and execution.

With high-intensity training, only one set is performed per exercise. Each repetition is executed with a high focus on form, moving the weight through a full-range of motion with a slow and controlled tempo.

Each exercise is performed to “Muscle Success,” when the muscle reaches a point where it can no longer move the weight on the lifting phase of the repetition – aka. muscle failure.

Training to Muscle Success ensures that the maximum amount of muscle fibers are trained and stimulated. In other words, your muscles get the most benefit out of a single set.

Muscles continue to become stronger over time through progressive overload. This involves a perpetual increase in the demand placed on muscles during training. HIT achieves this through frequent weight increases, even if the weight increase is a small amount (e.g. 2 lbs.).

Read our full article on High Intensity Training!

6. Drink Cold Water

Drinking enough water is essential for a healthy metabolism, as it helps regulate body temperature and digestion. Cold water specifically enhances metabolism since our body needs to heat the water. Aim to drink at least 8 glasses of water per day to keep your metabolism functioning optimally.

In one study, participants who drank 500 ml of cold water saw a significant increase in their metabolic rate compared to those who did not. To get the most out of your hydration, aim to drink cooler water throughout the day and consume water-rich foods such as fruits and vegetables.

7. Reduce Stress

Chronic stress can lead to increased cortisol levels, which can slow down metabolism and contribute to weight gain. Practice stress-reducing techniques, such as meditation, yoga, or deep breathing, to help reduce stress and boost metabolism.

In one study, participants who engaged in a mindfulness-based stress reduction program saw a significant increase in their metabolic rate compared to those who did not. To reduce stress, try to incorporate stress-reducing techniques into your daily routine and prioritize self-care activities such as getting enough sleep and exercise.

8. Add Spices to Your Diet

Certain spices, such as cayenne pepper, ginger, and turmeric, have been shown to have a thermogenic effect and increase metabolism. Try adding these spices to your meals to boost your metabolism.

In one study, participants who consumed a meal containing cayenne pepper saw a significant increase in their metabolic rate compared to those who did not. To get the most out of your spice intake, aim to incorporate spices into your meals regularly.

9. Alcohol Slows Metabolism

Alcohol has a negative effect on metabolism and can slow down the fat-burning process. Limit your alcohol intake to reduce the risk of slowing down your metabolism.

In one study, participants who consumed alcohol saw a significant decrease in their metabolic rate compared to those who did not. To reduce your alcohol intake, try to limit your consumption to special occasions and opt for lower-calorie, lower-alcohol options such as light beer or wine.

Summary

Although it may feel like a struggle at times, boosting metabolism over 40 is possible with a combination of lifestyle changes and habits. Eating enough protein, drinking green tea, getting enough sleep, and engaging in resistance and high-intensity training are all effective ways to increase metabolic rate.

Staying hydrated, and reducing stress are also helpful in boosting metabolism. Additionally, adding spices to your diet and limiting alcohol intake can help optimize metabolic function.

Incorporating these habits into your daily routine can have a significant impact on your overall health and well-being. By making these changes, you can increase your energy levels, burn more calories, and maintain a healthy weight, making it easier to enjoy life to the fullest at any age!

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We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

Featured Trainer Tracy Durham

Posted on by Jordan Thomson CPT
Featured Trainer at The Perfect Workout - Feb 2023

From 20 years in the corporate world and 85 pounds overweight to marathon runner in her 50s and now Personal Trainer at The Perfect Workout, this is Tracy Durham’s story…

—

“I was in high-powered sales for 20 years and walked away from that to start my own company with my husband. Despite the success of building a business from the ground up, I became very unhealthy in the process and ended up gaining 85 pounds.

I remember seeing a picture of myself one day and I was shocked.

Not long after, I started having chest pains and I was losing my eyesight. It totally freaked me out.

So, I went on a quest to make a change. I signed up for the Rock-n-Roll Marathon in San Diego with 8 months to train for it.

And I did it.

I completed the marathon, but not long after, I thought, ‘now what?’

A friend urged me to get into personal training because of my own physical transformation, and the fact that I was a woman in my 50s.

It really resonated with me because during my own journey I felt like I had nobody to talk to. Nobody knew how hard it was to be a working mom, to stay focused and consistently get to the gym. It would have been so great to have a trainer to do that with instead of just on my own.”

Read about other women over 50 who have lost over 50 pounds!

After getting certified as a Personal Trainer through NASM and The Perfect Workout, Tracy was selected to join the training team in Mission Valley, where she’s been making a big impact on member’s lives.

“It's been a great experience and I absolutely love it.

One of my members was in a very dangerous situation. She is severely overweight and when she first started with me, she couldn't stand at all. We eventually worked on her strength and balance to where she could stand for 30 seconds at a time. Now she can stand for 2 minutes.

She's made huge strides, and instances like that are the reason I get excited to go to work everyday.”

The difference after 2 years of doing slow motion strength training at The Perfect Workout

“Another one of my members, Bonnie, is a nurse and was convinced she just didn't have time to workout. After much soul searching she found 40 minutes a week to do The Perfect Workout. After just 4 sessions she reported to me that she was sleeping better, her anxiety was starting to fade and her depression was easing. She comes in now smiling and has started talking about dating again! She has decided to get back to who she used to be.

This is why I love coming to work!

I get up every morning with butterflies in my stomach because I’m so excited to come in.

As for me, I'm grateful to be able to do this workout after being as unhealthy as I was and working so hard to get here.

I'm not giving this up for anything. This is my 20 minutes.”

If you are new to The Perfect Workout, try a FREE workout with us.

Weight Loss Stories: Women 50+ Who have Lost Over 50 Lbs.

Posted on by Jordan Thomson CPT

What Really Happens After Losing 50lbs Over 50

Image of a trainer at The Perfect Workout showing a member their incredible results

Women’s bodies are constantly changing and creating the desired kind of change after 50 can feel extremely challenging.

In this feature, we are highlighting (and totally celebrating!) a few of the amazing 50+ women who have lost 50 pounds or more. Here are their stories of weight loss and the unexpected life changes that came long with it.

1. You Get to Buy New Clothes

Foot issues over the years and a diet that wasn’t always the best left Athletic Director and P.E. teacher Lisa Treen, 52, feeling unhappy with her weight.

“I needed to get back on track. I wanted to go from fat to fit.”

Since she began slow-motion strength training in our Huntington Beach Studio:

  • Lisa dropped 77 pounds!
  • She’s gone from a size 24 to a 14
  • She’s gained so much strength that now she can lift the entire stack on the leg press!

“I feel awesome! It’s really good to be able to buy new clothes.”

2. Keeping up with loved ones (dogs included) becomes much easier

When Lynda was playing on the floor with three dogs that she walks, she couldn’t get up!
“That was a big wake-up call.” she says.

Lynda has tried water aerobics, hot yoga, and regular gyms. They didn’t work for her, and she put on 75 pounds and lost strength.

Lynda is thrilled with her results from strength training in our West Plano studio:

  • She lost an inch off her arms as they toned up
  • She’s down 50 pounds, with a goal to lose 25 more
  • Walking the dogs uphill isn’t a problem anymore, now that she is leg pressing 400 pounds!

“I don’t feel like I’m 62. I can’t even begin to say how good I feel!”

3. You No Longer Feel Like Your Body Is Holding You Back

Nancy started training at The Perfect Workout because she wanted to lose weight. “I was considerably heavier. And I also had some health issues that I wanted to deal with in terms of endurance. I wanted to be able to do more.”

As a Girl Scout Troop Leader and avid traveler, it was important for Nancy to stay physically active. But, she had some nagging issues getting in the way…

“I wanted to be able to do more hiking with my Girl Scout troop. Because I have problems with my knee, I could go uphill, but not downhill. And when we went on our trip to Switzerland, I had a hard time at the higher elevations, especially keeping up with the group.

There were things that I was afraid to try, because of my size and my bad coordination. I was not really comfortable with rappelling and doing other fun stuff that other people got to do.”

Over the past 5 years, Nancy has achieved all the goals she set when she first joined The Perfect Workout. Remember that “bad knee” that prevented her from hiking and rappelling? It’s no longer holding her back…

“I'm lifting 300 pounds with my legs. Even though I have a bad knee. That's my biggest brag!”

In total, Nancy has lost about 50 pounds. In addition to losing weight, she’s increased her lean muscle mass and bone strength. Both of which will help her maintain her fat loss, stamina, and strength for years to come.

“To me The Perfect Workout really is perfect. I feel like I'm a lot stronger. I’ve got better coordination and balance. And I really changed the way my body looks.

It's really wonderful.”

Read Nancy’s Full Story Here.

4. Your Doctor Might Finally Take You Off Medications

Bettye, 62, had been losing energy, losing strength, and gaining weight for about five years, starting a couple years before she retired. She had done traditional weight lifting at gyms in the past, but knew she didn’t have the self-discipline or desire to do that again.

Since she started at The Perfect Workout’s Colleyville studio, Bettye:

  • Lost a total of 76 pounds
  • Lost 12 inches off her waist, 11¾ inches off her hips, and 8½ inches off her thighs
  • Regained range of motion and strength in her lower body after hip replacement surgery
    Got muscle definition and vitality back
  • Her doctor reduced her blood pressure medications twice, and now she’s not on any medications at all!

“I’d hate to think where I’d be without The Perfect Workout. What it does for your body is amazing!”

5. You Gain the Body Confidence You’ve Always Wanted

“I was getting pretty dumpy, and knew I needed to lose weight.” Since Nancy started strength training at our Mission Valley studio and working with our nutrition coach to lose fat and lower her cholesterol:

  • She’s lost 52 pounds
  • Dropped from a pants size 18W to size 6
  • Has gone off of her cholesterol medication after improving from 234 to 119
  • Is able to leg press 260 pounds
  • Can see her biceps for the first time, and has a ton of confidence

While Nancy is 67 years old, her “body age” is only 48!

“I feel so much better about the way I look and my posture. It’s so much fun to go clothes shopping now.”

6. You Completely Reshape Your Body

Debbie was never a fan of strength training. When she went to the gym, she’d make herself do a ton of reps of low weights or just focus on cardio. None of those ever gave her the results she was looking for. Plus, it consumed a big part of her day and she couldn’t fit it into her busy work schedule.

After seeing an ad for The Perfect Workout in her local paper a couple years in a row, Debbie decided to throw herself into something new.

“I was enamored with the idea of a workout that was only 20 minutes, twice a week! After coming in for a session at the Laguna Niguel studio, I knew this would be a good fit. I was able to go to my workout, run errands after, and get back home in an hour total! I love the supportive environment and focused attention I receive at The Perfect Workout. I learned how my muscles repair themselves, and they made sure I wasn’t overextending. It logically made sense to me.”

Before coming to The Perfect Workout, Debbie was diagnosed with osteopenia. She needed a workout that would strengthen her bones and wouldn’t worsen her health issues. After getting into her slow-motion strength training routine, she went in for a doctor’s visit, where they told her she was far, far ahead of where her bone density numbers would have been if she hadn’t been doing slow-motion strength training!

Not only did The Perfect Workout make Debbie stronger, it also helped her lose weight! In her first two years, she lost 90 lbs. from sticking to her 20 minutes, twice a week regimen and improving her nutrition.

“At 60 years old, I have a much more defined figure, I look younger than I am, and I have a tiny waist!

I’ve also gained better balance! I’ve always been a clutz, and 8 years ago I fell several times and sprained my right wrist. Now, I’m still a clutz, but I don’t go down! The Perfect Workout helps me stay up.”

A big reason why Debbie is so dedicated to her training is the support system in the studio. “The Perfect Workout trainers are all incredibly encouraging when I lose more weight or meet my strength goals, and they never judge me for my health issues. They’re always happy to talk through my health with me!”

While losing over 50 pounds, or losing weight at all may not be at the top of everyone’s goal list know this- you’re never too late to change your body and your abilities. Better health, better well-being and increased confidence can happen for you too!

Looking to make a change? Start with a FREE workout at The Perfect Workout.

We know strength training is important, but nutrition is also a huge piece of your wellbeing. If you'd like help learning how to implement these new habits alongside your workouts, schedule a Nutrition Intro session today! Email [email protected] to get started.

Featured Trainer Merry Konardi

Posted on by Jordan Thomson CPT
image of Merry Konardi as the Featured Trainer

Merry used to own a gymnastics gym for kids which laid the foundation for her coaching career, but it was her husband’s support and mom’s injury that became the catalyst for helping people improve their health. Here is her story…

“In 2014 I was 30 pounds overweight and ridden with chronic inflammation all over my body. When my husband took me to the gym one day and said, “We are going to start weight training.”

I was hesitant. I thought, ‘I am a gymnast. I don't weight train!’

He actually coached me through some exercises, and coached me to lift slowly. Even though it made sense to do it slowly after experiencing it, I realized I couldn’t lift with fast speed anyway because it hurt. It hurt my elbow. It hurt my shoulder. It hurt everywhere.

I found out quickly that slow-motion strength training wasn’t just a preference, it was a necessity for me.

In just three months, I started seeing results. I lost my first 15 pounds, just two months later, and the weight just came off. And my inflammation was under control.”

Image of Trainer, Merry, coaching Carelle on the compound row

Back in 2019, Merry’s mom was traveling when she experienced a scary fall. She came back home with a busted knee and couldn’t walk up the stairs. Merry became her daily caregiver, helped her with physical therapy, and began doing exercises with her at home.

“The transformation was amazing. Within a week, she started walking and was so happy! And it was just so gratifying. I thought, if I can help more people have this kind of experience, it'd be such a rewarding career.”

Merry began working toward a Personal Training certification and ultimately found The Perfect Workout – a home to help people 1-on-1 and do it with a method she wholeheartedly believed in.

“Every time I finish training somebody, I always feel that I achieved something and that’s very important.

One of our members, Carelle, is a perfect example of that. Currently, we are working with a big ceiling, which is her vertigo. Many times the intensity of the workout makes her feel nauseous.

So, I have to find a balance with different exercises, and it changes every time. But we work together and she comes here and trains hard. It's a challenge, but each session feels like an achievement.

Any time I feel like someone has had a successful workout with me, it's gratifying. And it doesn't make me feel that this is just another job. At 50 years old, that’s important at this point in my life.”

Merry Konardi
San Mateo, CA
Trainer at The Perfect Workout

–

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