Blog Archives - Dover Personal Trainer at Breakthrough Personal Coaching & Wellness

Nina Graves Success Story

Before I decided to join Breakthrough, I did have hesitations about joining, especially when Chris did the functionality tests and I struggled doing some of the movements, that was truly an eye-opener.

I wondered whether I would be able to do the exercises, if I’d like the size of the classes, and would I fit in?

I just recently overcame my hesitations even though I have been coming for about 3 years. What has helped is the support I have received from the members of my 4pm class as well as many of the other members of other classes.

What has also truly helped is knowing that whatever physical limitations I may have, the coaches can provide alternative exercises for me so that I can continue my workouts.

I have had both knees and hips replaced due to overuse and normal wear and tear on my body but Breakthrough has worked with me to meet my goals whether it was modifying certain exercises or just encouraging me to start with lower weights or reps and rebuild as I got stronger again, especially after the surgeries.

Throughout all of the surgeries, the members and all the coaches have been extremely supportive and encouraging; even members that I don’t particularly know from other classes, seem to know me and encourage/push me to give it my best.

My favorite part of the coaching at Breakthrough is the constant encouragement and supportive environment that we are all given regardless of any physical limitations or if you’re just having a bad day.

The coaches don’t let us work through pain but encourage us to realize that pain means that you’re doing something wrong or something needs to be medically evaluated; that is so different than most other gyms where they push you to work through the pain which is not always good.

The three most important things I’ve learned since becoming a member of Breakthrough is:

1. That nutrition and meal planning is the biggest factor in one’s exercise journey. You can exercise all you want but until your nutrition is under control with the right healthy foods, you’re basically just spinning your wheels. You are what you eat.

Good nutrition is a lifestyle change not a get-thin-quick scheme/fad.

2. Have pain checked out medically or with a physical therapist, don’t just work through it because it could lead to more serious injury.

3. Learning to do exercises the right way using the right techniques and form as well as understanding why you do certain exercises in a particular manner rather than just doing them because you saw someone else do it.

These three things have made me stronger and wiser.

My life has changed since coming to Breakthrough in that I now know how to meal plan, I actually make healthy food choices, and know more about good nutrition than I did before.

I have given advice to friends who attempt to/or do go on diets but still don’t make healthy food choices long term or don’t fully understand that their nutrition is the real key to their exercise regimen.

I also don’t work through pain anymore since I know that pain is my body letting me know that something I’m doing is not right.

If I were (and I have) to recommend Breakthrough to my best friend, I would say that Breakthrough is not your average gym or your average CrossFit or PlanetFitness.

Breakthrough coaches care about the ‘Whole you’. Not only are exercises customized for you based on what you’re functionally capable of doing but there is accountability, friendships that are formed, coaches and your peers reach out to you if you’re ‘Missing in action’.

There are fun challenges throughout the year. Breakthrough has gym clothing in cool colors, nutrition advice and planning, prayer and personal healthy counseling if you need it, and there is always a class you can attend either for small or large group that will challenge you to be the best you, and I can’t forget the great 1-on-1 personal training if you want a more personal approach to reach your goals.

Lastly, I would like to say that Breakthrough has truly grown on me.

I used to come to just get my personalized workout completed and learn more about nutrition but I can say that in the past two years I have really gotten into the Breakthrough lifestyle, attending both small and large group training.

I’ve gotten more involved in what Breakthrough and the coaches have for us to do both inside and outside the gym.

I love the camaraderie across all the classes whether it’s the small or large group training, specialized classes to learn how to do a technique better, or whether it’s personal 1-on-1 training with a coach or just a simple night/Saturday morning of fun dressing up in theme costume and fellow-shipping with each other and the coaches.

I always look forward to my workout sessions and really dislike if I have to miss a class or reschedule my training sessions.

Ron Baublitz Success Story

In September of 2018 I saw an ad for a Breakthrough 14 Day Challenge on Facebook.

I knew of Breakthrough because I had seen it in action while doing PT at CORE 2 years prior rehabbing my shoulder surgery then again in early September 2018 getting PT for my hip.

I thought, “Wow, that looks like a great workout” but I didn’t think I could do it in my current physical condition.

Regardless I decided to meet with Chris. He was very thorough in focusing on what I wanted to achieve health-wise. I committed to a 2 week trial and very quickly decided to join as a member.

My favorite part of coaching with Breakthrough is the encouragement from all of the coaches. They are always cheering you on to do your best and when they see you could be doing more they encourage you to add more weight or reps – they see what you’re capable of when you may not see it yourself.

I also love the family atmosphere that Breakthrough has cultivated, it makes workouts fun.

Since joining Breakthrough I’ve lost A LOT of weight, increased my energy levels, and built a more positive mindset.

I’ve learned that this journey is more mental than physical.

Attending Nutrition 101 was a game-changer for me. It wasn’t until I got serious about my nutrition that my results skyrocketed.

My life has changed in so many ways since joining Breakthrough! I’m able to be active and hunt, fish, golf – all activities I loved to do that my health and weight had limited before.

I’m so happy to be back in the game and off the bench!

If you’re looking to take your health and wellness to a new level I encourage you to let the Breakthrough team show you the way.

It’s up to you to do the work, but you’ll be doing it with an extremely knowledgeable team who have a passion for your well being!

Joining Breakthrough was the best decision I made last year and yes, I wish I would have done it sooner but I’m glad I’m here and doing it now!

Terry Tegtmeier Success Story

My husband Joe actually discovered Breakthrough Fitness for me.

He was at Core Physical Therapy with our daughter, and heard laughter and fun happening next door.

He walked over and spoke with Chris about what was going on, and Chris explained the philosophy of Breakthrough.

He knew that I would love it here, and had Megan call me at work. He called and said, “I need you to talk to this lady.”

I was super busy and said it wasn’t a good time. He insisted, so I spoke to Megan and we set up a time for me to come in and speak to Chris

My husband was so insistent because he knew I was struggling with my weight loss journey.

I knew what needed to be done, but I didn’t make myself a priority.

When I met with Chris, he explained what Breakthrough was about, and that the focus wasn’t only on one’s physical health, but emotional, psychosocial and spiritual health.

This truly resonated with me, and I signed up.

When he asked me how many days – 2 or 3, I chose 3. When he asked me what time, I chose 5:00am!

What? Who am I?

I knew that if I was going to make a change, I had to be all in!

My absolute favorite part is that they don’t just focus on my physical well-being, but my emotional and psychosocial being as well.

Taking in the whole person – body, mind, and spirit has been the game changer for me.

I had been on numerous weight loss programs, and I would lose weight, stop following recommendations, and put it all back on again, plus some.

With Chris and his team of fabulous trainers, they help you understand the “Why”.

Without that, it is pretty much guaranteed that I would not be successful. I have proven that already!

Now, I focus on the why, I make me a priority, and I am a better person for it!

The coaches are phenomenal.

They have all shared their story: Kimberly resonated with me when she shared about her struggles during her childhood. It was like she was telling my story.

Jim has helped me in immeasurable ways with time management, goal setting, and digging deep into my emotions to figure out my “Why”.

Krista helps me work my body in a way that it efficiently and safely burns fat and builds up the beautiful muscles hidden underneath.

Megan keeps us all on the straight and narrow, and she is amazing at it!

Words can’t express what Chris has done to help me change my life. He has brought this wonderful team together to help us all be successful!

We just have to want it, and I do!

Since joining Breakthrough I’ve experienced some amazing results including:

-Increased energy
-Increased strength
-Enjoying real food: shopping, choosing, and prepping is truly cathartic

My life has completely transformed!

Every one – coaches, fellow members, and my family have inspired me to be my best me.

Not perfect, but happy.

I love to cook! Who knew!

This whole experience has been amazing, and I look forward to continuing to work with everyone here at Breakthrough to improve my inner self as much as my outer self.

It’s a day to day challenge, and I am up for it.

Since joining Breakthrough in December of 2018, my outer self has made a dramatic change. I am down 30 pounds and multiple inches; but, more importantly, I feel better. My thoughts are clearer, I sleep better, and I am a better wife, mom, and friend.

If you were to ask me about joining Breakthrough I would say, “Just do it.”

You are worth every penny and more.

Don’t be afraid of the new experience. You will be pleasantly surprised.

The coaches and other members will work with you at your current level.

They ensure that you are safe, and educate you in proper form to minimize the risks.

Come in and talk to Chris. You will be happy that you did!

-Terry Tegtmeier

Theresa Bennett Success Story

Before joining Breakthrough I knew I needed to do something – I was quite miserable being overweight and out of shape. But, I kept thinking…how was I going to fit in exercise when family and work take all my time?

Also, I was so out of shape, I was embarrassed to walk into a gym and I was not sure where to begin. I was also dealing with psoriatic arthritis and shoulder issues and figured there was no use joining a gym, I would be too limited for it to make a difference.

During my first visit to Breakthrough, Alexis took me through an entire workout. I was dressed for a workout, but did not think I would actually do much.

I was wrong…as the workout continued, I kept thinking I was going to fall out on the ground and not be able to move again. Much to my surprise, I made it through the entire workout!

Afterwards, I met with Chris. Chris thoroughly explained everything that Breakthrough has to offer and spoke with me about what brought me to Breakthrough and my goals.

I had not really thought about my goals and I certainly did not think someone was going to take the time to find out why I came and help me to articulate goals.

I spoke to Chris about my time commitments and medical issues and he assured me that we could work around them.

At the end of our meeting, Chris gave me additional documents to review and said to give him a call when I made my decision about whether or not to join.

I knew that if I did not make a commitment in that moment, I would not be following up. So, I told Chris I was ready to make the commitment.

He asked if I wanted two or three times a week – I said…go big or go home, I’m coming three times a week.

He asked morning or evening…I chose morning and could not believe that was coming out of my mouth.

I have NEVER been a morning person. I was the person who stayed up way too late at night working and was always the last one out of bed in the morning.

My husband got up earlier and woke up the kids for school; I stayed in bed until the last possible minute.

When I left the gym that day, I drove home wondering…who is this person that just committed to working out three times a week and in the MORNING!

Chris suggested I start PT for my shoulder and assured me that my workouts would still be rigorous, but safe.

He was right.

I am serious about my commitment to myself and Breakthrough. I include Breakthrough because the coaches invest so much in us, that I do not want to let myself or them down.

I owe it to myself and the coaches to, “Get up, Show Up and Never Give Up.”

When I need to travel for work, I rearrange my workout schedule at BT and workout while away.

My favorite part of Breakthrough is the small group workouts. I was in a bad place before starting at Breakthrough; I stopped connecting with friends and was not as outgoing as I had been in years past.

The small group was so encouraging when I first started; I did not feel as intimidated as I thought I would. I saw people of all shapes, sizes and ages and they all accepted me as I was and encouraged me as I progressed.

I made new friends and look forward to the workouts to connect with the group; I found that part of myself that enjoys being sociable. As a result, I found myself making the effort to reconnect with friends outside of the gym.

If I could have two favorite parts, I would also say the coaches. The level of expertise across the team allows for a comprehensive approach to being healthy and fit, mind and body.

In addition to their expertise, they truly care about each individual who enters their doors. They know who you are and take the time to ask if you need anything; they also push you when they know you can do more.

The level of accountability between the small group workouts and the coaches is exactly what I needed to get motivated and stay on track.

When I first joined Breakthrough, I would have said the biggest benefit was losing weight. Now, I would say the biggest benefit has been getting healthy; I eat much healthier and as a result, my whole family eats healthier.

My husband recently joined Breakthrough and we work together to educate our children on better eating habits and model this by providing healthy meals and snacks.

Without your health, everything else in your life can suffer. I’m not saying I am 100% healthy, if you consider my autoimmune, but the autoimmune does not define me or keep me from eating better and feeling better. In fact, I have learned about foods that can help to reduce inflammation and joint pain that I did not know before.

The second biggest benefit since belonging to Breakthrough is that I have a better balance in my life.

I used to work late into the night and hated getting up in the morning. I never felt rested. Now, as a result of attending the 6am strength workouts, I go to bed earlier, I make sure I block out time at work to do work.

I keep my evenings open to spending time with my family, and I have reconnected spiritually.

I look forward to getting up in the morning and working out – it is a gift to myself that I share with my family and friends.

The third benefit is the weight loss.

The weight loss not only makes it easier to look in the mirror and feel better about the clothes I am wearing, the weight loss has resulted in gaining strength and confidence through the workouts.

When I first started at Breakthrough and was given a MyZone belt, I did not wear it. At the time, my resting heart rate was around 100 bpm. I was embarrassed that my effort would show as green when I was still sitting on the floor.

When I did cardio, I was red in a matter of minutes. Now, I proudly wear my MyZone belt and strive to see my name on the MyZone Leaderboard.

I know that as I get stronger, my heart gets stronger, as well, and it takes longer to get to red, which is a good thing.

My resting hear trate now stays in the 70s; I have not seen it that low in years!

The weight loss and workouts have helped with my stamina; I have much more energy throughout my day and I am modeling for my children healthy habits at home by getting on the elliptical in between workouts. It also helps that I no longer snore…so Mr. Bennett does not have to raise our adjustable bed which then turned him into a pretzel.

My life is much more enjoyable since we began coaching together. I feel better about myself, who I am as a parent, wife, sister, grandmother and co-worker.

As I pay more attention to my health, I also pay more attention to the health of those around me.

I am excited that my husband and sister are now both Breakthrough members. My youngest son recently won a wrestling state championship from his hard work of eating right and exercising. My youngest daughter is returning to sports after a long year of physical therapy and more recently, a return-to-sports program with 1:1 coaching at Breakthrogh.

I was also happy to pay it forward by sponsoring a friend to join one of Breakthrough’s challenges.

I only keep healthy snacks in my office for my work group and serve healthy food at family gatherings.

Everyone is surprised to find that good food tastes good!

I keep a better eye on my team at work to make sure they are keeping a better work/life balance. I’m just more in tune with the people in my life; I want everyone to have the opportunity to feel good and be healthy. And…my older kids have to suffer through me sending them pictures of my name on the MyZone Leaderboard and more recently of Bob and I clearing our bands ☺

In return, they share their accomplishments with us – they cannot be beat by their parents!

One of my friends recently asked me what I am doing because she has noticed not only the change in my weight, but in my personality, as well.

She said, “One of my big struggles is figuring out how to fit it all in (which I know taking care of myself should be the priority but I always find myself pushing that off first).

My response: Believe me…you would not be alone. There are many of us at Breakthrough who joined the gym wondering how we would make it work with many responsibilities in our life.

I go in the morning to make sure my workout is a priority before I start the rest of my day.

There is support and accountability through small group coaching. You get to know those in your group and encourage each other.

The coaches know if you need a modification due to an injury and when you need a little push to get more out of your workout.

You get a full screening and wear colored bands so the coaches know at all times how to tailor your workouts.

If you cannot make your scheduled session, there is flexibility to join another session.

Breakthrough creates a personalized program that resets every six weeks.

I’ve met so many great people and have felt completely supported; I have never had this type of experience at any other gym.

If I knew I would look and feel the way I do after only six months, I would have done it years ago. Don’t miss the opportunity to give yourself the gift of health.”

We will always face obstacles in our lives, some life threatening, others that break us down. These obstacles are what make us stronger and help us to continue to grow.

It may not seem like it as we experience it in the moment, but we eventually pull through.

We cannot let those obstacles define who we are – we deserve more.

I deserve more. Breakthrough has given me the opportunity to stop and re-examine my life and my priorities.

I am choosing myself so I can be more to those I love.

-Theresa Bennett

Ruby Zulkowski – Yoga Instructor

My Yoga journey began roughly two years ago. I was severely overweight and extremely unhappy. In October of 2014 I made the decision to change my life. I started working out 5 times a week and completely changed my nutrition plan. The transition was not easy. I spent many days pushing through my work outs, struggling to finish! However, I was blessed to have an amazing work out partner who encouraged me and believed in me, more then I believed in myself. Gradually, my body began to respond. I was no longer pushing through exercises, I was dominating my work outs and my body felt amazing! But something still seemed to be missing.

In February/March of 2015 a co-worker convinced me to attend a Hot Yoga class with her. When I walked in the room I was a little intimidated. I was still a bit over weight and I had NEVER practiced Yoga in a studio setting. Everyone looked so “yogi like”. I felt like a fish out of water! An hour later… I was drenched in sweat, full of emotions, and for the first time, in a long time, I felt a sense of satisfaction. My body felt relaxed, my mind was at ease, and something inside of me felt alive; a feeling that was very new to me. Needless to say, I was hooked. I practiced 3-4 times a week at a studio, and practiced every day at my house. Every practice I grew stronger and stronger. I began to see what I was physically capable of, and it began to transcend into every aspect of my life. I started to believe in myself.

In the winter of 2015 I made the decision to sign up for Yoga Teacher Training (YTT). I wanted to share my yoga practice with everyone! In March of 2016 I completed my 100 Hour YTT with GoYoga. In August of 2016 I completed my 200 Hour YTT with GoYoga. I plan to further my education in Yoga so that I am able to safely and compassionately share my practice with as many people as possible.

I teach to empower. I encourage everyone to explore the connection between their mind, body and soul through physical practice and breathe control. I encourage everyone to discover their personal edge and realize their full capabilities.
Yoga is not just something ‘I do’, Yoga is a way life. My Yoga mat is a safe place for me to face my fears, let go, and surrender. My Yoga practice gives me purpose. My Yoga practice teaches me to love myself, all of myself. My Yoga practice inspires me to teach from a place of compassion. I embrace what I learn on my Yoga mat and apply those lessons into my daily life. Discovering ways to practice Yoga off of my mat has been the most beautiful transformation of my yoga journey.
Yoga encourages me to think before I speak, speak before I act, and only act when it is absolutely necessary!

“Knowing that we aren’t who we thought we were begins to open up the possibility of knowing our true Self.” ~Deborah Adele

Dover Personal Trainers want you to Shake things Up!

It’s easy to get stuck from time to time. It may be the daily grind at work, commuter traffic as you come home or the same old, same old for dinner that you always have on hand. Even Dover Personal Trainers get ‘stuck’ in our lifestyle from time to time. But, we remain stuck because we don’t want to fail, lose out or run the risk of rejection. That’s why you need today—Take a Chance Day—to give yourself permission to say goodbye to what you know and walk straight towards the unknown.

Are you ready to shake some things up?
Do you want to boost your confidence and look amazing in the skin you’re in? Then prepare yourself…because when you learn to give yourself a chance by stepping out of your comfort zone (and truly take a chance on something new and different) you’ll find a new ‘you’ ready to take on those curve balls that come flying!

Dover Personal Trainers want you to Read All About It…
When you feel stuck, consider those feelings of boredom and complacency the ‘nudge’ you need to move, to think differently and to change up what’s no longer working in your life. For example, if you’ve struggled to lose weight, poor eating habits may be to blame. Succeed by stepping up and loading up the veggies on your plate while passing on dessert (instead of pitying your slow metabolism or genetics.)

Not feeling so great about the skin you’re in and desperate to look at yourself in the mirror while thinking, “I look sexy!”? Take a chance on yourself—and for yourself by stepping outside of your comfort zone and taking action.

If you want toned arms, look into personal training sessions with Dover Personal Trainers. If you want to be self-employed, start planning a different career path that will allow you to build a business of your own (something I took a HUGE chance on a few years back). The world is your weight room… exercise the parts of your life that you want to change.

All It Takes is One New Choice (in Order to Make Everything Change in Your Life!)

Spend today just doing one thing that scares you, intimidates you or makes you feel downright self-conscious. Hire a personal trainer or start a nutrition program, or just start following a blog that will teach you about eating foods that will nourish you instead of bring you down.

Are you lacking energy?

To perform at your best (and live life at an optimal level) you need to treat your body right, first and foremost. Dover Personal Trainers know It’s the cardinal rule. It’s the yellow brick road. It’s your golden ticket to a life you deserve to have—because if you’re not changing things up, and stepping outside of your comfort zone from time to time, how can you expect anything else to change in your life?

When you want to do anything—stop arriving to work late, biting your nails, eating processed foods, picking the ‘wrong’ romantic partner to be in a relationship with or sacrificing your daily exercise for TV watching instead, you have to take a chance. Otherwise, you’ll continue to produce the same results as you always have. It’s madness. In fact, it’s the definition of insanity—which is continuing to do the same thing while expecting different results.
Dover Personal Trainers want you to Go ahead. Take a chance.

Make today the day you give yourself a chance and take a chance. Dover Personal Trainers say to take just one step towards a healthier and happier life and guaranteed…everything else you want will begin to move towards you. Obstacles will plow out of your way. Opportunities will come into focus. When you step out of your comfort zone just a tiny bit, the body you want, the good health you seek, and even the ‘sexy you’ you want to bring back will all unfurl and come into fruition.

Take a chance on yourself today…and then (out of habit) keep it going all year long.

Dover Personal Trainers say Take a Chance, Get That Killer Body!

You didn’t hit your prime when you were 20 something and with your whole life ahead of you. It’s happening right here and right now. But, what’s to come is up to you. Your mind calls the shots, with your body being a representation of how you think, feel and act. Spend today (and every day that follows) choosing to take a chance on yourself first and foremost.

Eat nutrient rich foods to boost brain power and lead you down that road less traveled (and a far more exciting journey to success!)
Put your health as your top priority by scheduling your exercise as a non-negotiable appointment in your calendar. Keep moving throughout your day… Skip the elevator, and head right for those stairs in your office building. Or, walk to your local grocery store instead of driving there. Try that new Yoga program, you’ve been wanting to try…What you will find will surprise you, because once you step out of your comfort zone and take a chance on something new and unfamiliar, you may wonder what took you so long to get here!

In honor of Take a Chance Day, begin by asking yourself:
“What have I always wanted to try?”
“What do I want to achieve?”
“What changes in my life am I committed to?”

No matter how long it may take or how impossible it may seem to achieve, you deserve to give yourself the chance to find out what lies beyond. Take just one first step that’s different from your ‘usual’, and then keep going. This is your day—Take a Chance Day—so give it all you got. Dover Personal Trainers know that you’ll be amazed at what unfolds!

Dover Personal Trainers Secret to Success

Over the years, as both a fitness enthusiast, and fitness coach, Dover Personal Trainers have learned many valuable lessons to help my clients lose weight, feel great, and ultimately be the best version of themselves. However, I think one lesson – one I rarely talk about in the way I will today – stands above all the rest…

It’s NOT a lesson about exercise program design, advanced nutrition practices, or anything of the sort. In addition, it’s a LIFE lesson that can and should be used when wanting to accomplish anything. I certainly have used it as an entrepreneur, and I’ve come across countless others from fitness business coaching clients of mine to my most successful mentors…

Dover Personal Trainers Little Back Story First…
One of the benefits of working in the fitness industry for nearly two decades now, performing at a very high level in a huge national chain health club, now having my own personal training studio for nearly 7 years, and coaching with other fitness professionals all over the world is the opportunity to see so many successful and wannabe successful members and clients.

It’s been an “in the trenches” lesson in human behavior that has given me incredible insight into the mindsets of those who “defeated the odds”, as well as those who just faded away accomplishing nothing…generally placing blame on the outside circumstances.

Dover Personal Trainers have routinely seen busy-as-can-be-busy, single or might-as-well-be-single-moms lose 20, 40, 80 or more pounds, renew their enthusiasm for life, and become the role model they always wanted to be. At the same time, I’ve seen more times than I care to think about, people with practically unlimited financial resources, kids self-sufficient or out of the house, with little responsibility left other than to be a good citizen and take care of themselves never take any real action to make even an iota of progress on their fitness goals.

What Dover Personal Trainers have Learned About People
I’ve discovered that one of the critical factors in achievement of any kind is the capacity to work through tough times, chaos, change and lots of uncertainty. The most successful people deal with all of these obstacles, often times more than others, but they take their lumps and keep pushing forward. Sometimes they even get knocked down hard (like no measurable results for weeks or even MONTHS at time), but they get back up and stay in the fight. They stay the course instead of jumping from one program to the next to the next hoping for the magic bullet.

Then there are those who never seem to get anywhere. They simply go through the motions, or worse bounce around from one program to another, chasing daily deals or looking for the coach that will tell them what they want to hear. Many of these people have the perfect or near perfect scenario to achieve their goals – time and money are NOT an issue (by the way, time and money RARELY are the issue, but that’s another post altogether). Still, these people get nowhere.

Ask any trainer, with even a few months of experience. Dover Personal Trainers know it sounds insane, but it’s not unusual.

The Difference Maker
I’ve come to realize that most of those people simply did not give themselves permission to fail.

Now, you might be asking, “how can that be; they did fail!”

Yes, they failed in the sense that they didn’t get results, but the real failure was that they never even tried! They didn’t try because deep down they were afraid to fail… yet they did fail in the end. Kind of a wacky little circle we’re going in here, isn’t it?

That’s the funny thing – either way you fail. Not taking action keeps you where you’re at, so you can’t achieve your goal, and thus, by default, fail. But, at least you didn’t fail trying, right? Wait, WHAT?!

Look, nobody but YOU can “Have Faith & Take Action!”

From what Dover Personal Trainers have seen, and personally experienced, YOU DO HAVE THE POWER TO ACHIEVE YOUR GOALS! You just need to give yourself permission to royally screw up and fall flat on your face trying.

Listen, I know EXACTLY what it’s like to be in an unhappy situation, unhappy with myself and wishing things were different…thinking, “only if…”

Fortunately I received some excellent coaching, and a good kick in the pants, that got me going in the direction that I wanted, a direction that has led me here to share with you today.

Don’t get me wrong though; there have been some big bumps in the road along the way, but I keep my foot on the gas and continue to drive towards my vision. I continue to test my limits and face my fears because I’ve learned, “on the other side of fear is freedom.”

Dover Personal Trainers have also learned that all my mentors – all those people I look up to as “heroes” –deal with the same insecurities and fear of failure that you and I do. They just feel the fear and do it anyway.

Now I want to help YOU…

The Lesson
There comes a time when you simply have to go for it – JUST DO IT!

Successful clients have doubts and fears. They don’t know all the answers (often times none at all – they put their faith in ME), and they can’t predict the outcome of their exercise and nutrition program with any real certainty because life happens and the human body is lot more complicated than a + b = c.

If you want to fly with the eagles, you have to leave the nest. Take a chance on yourself, be OK with failure, and if you do miss your mark, you’ll have more information to work with so you can adjust your plan accordingly, and keep moving forward. Besides, you only actually fail if you quit.

Chris Gray Dover Personal Trainer
Owner, Breakthrough Personal Coaching & Wellness

Dover Personal Trainers bring you The Truth About Metabolic Syndrome

Dover Personal Trainers are talking about metabolic syndrome today. You’ve probably heard of this condition, but you may not completely understand what it is. The best way to think about metabolic syndrome is as an advanced warning system. We can compare it to the lights and warning sounds of a railroad crossing.

When you are driving and come upon a railroad crossing with the red lights flashing and the horns blaring, what is your reaction? That’s easy, isn’t it? You immediately recognize that something dangerous is ahead. The railroad warning system is telling you that unless you respond appropriately (in this instance you should stop your car before you drive across the tracks), you will almost certainly be hit by a train and if not killed, then seriously injured.

That is exactly what metabolic syndrome is. It is a warning system that lets you know that unless you respond appropriately to the warning signs, you are going to be in serious danger.

What is Metabolic Syndrome? Dover Personal Trainers have the answer!
It’s called a syndrome because it isn’t a formal disease, per se. Rather, it is a cluster of conditions, that signal and lead to chronic and life-threatening illnesses. There are several conditions, and in order to be diagnosed with metabolic syndrome, you must have at least three of them.

These conditions include:
A waistline of 40 inches or more for men and 35 inches or more for women (measured across the belly)
A blood pressure of 130/85 mm Hg or higher or are taking blood pressure medications
A triglyceride level above 150 mg/dl
A fasting blood glucose (sugar) level greater than 100 mg/dl or are taking glucose-lowering medications
A high density lipoprotein level (HDL) less than 40 mg/dl (men) or under 50 mg/dl (women) 1

Dover Personal Trainers will tell you that even if you are just barely in the risk categories of three of these conditions, such as having slightly high blood pressure, slightly increased blood sugar and a belly measurement of just over 35 (for women) and 40 (for men) inches, you are still in grave danger. Your body is signaling to you that the environment inside your blood vessels, heart and other organs is toxic and under great duress. Even though it is still early in the process, damage is occurring. The lights are flashing, the horns are sounding.

What is the risk?
So what’s the danger? What is this toxic environment producing? Someone with metabolic syndrome is at high risk for developing heart disease, diabetes, stroke, kidney problems, blood clots, reduced insulin production and even dementia.

Dover Personal Trainers tell you that the most at-risk people are those who have extra fat in their abdomen and waist, who have a family history of diabetes, and who have skin changes called acanthosis nigricans (darkened skin on the back of their neck or under their arms) and skin tags (usually on the neck).
Reversing Metabolic Syndrome: You can do this!

And now for great news: metabolic syndrome is not only preventable, but even if you already have it, you can reverse it with lifestyle changes.
The first thing to do is lose any extra weight that you are carrying. Eat a diet that is high lean proteins & vegetables, as well as some fruit and nuts. Of course, limit the processed junk! Weight loss is probably 80% diet and 20% exercise. You really are what you eat!

Secondly, be sure to get regular exercise (at least 150 minutes per week). Not only will this burn extra calories and help to prevent further weight gain, but it will really start to condition and strengthen your cardiovascular system. You will also use insulin more efficiently as you increase your exercise.

Preventing and reversing metabolic syndrome is a lifelong commitment: you are changing your lifestyle. If you already have some of the warning signs, respect those signs as you respect the flashing lights and blaring horns of a railroad crossing. Dover Personal Trainers say that it’s time to take action!

Sources:
1 http://my.clevelandclinic.org/disorders/metabolic_syndrome/hic_metabolic_syndrome.aspx

Chris Gray
Owner, Breakthrough Personal Coaching & Wellness

Dover Personal Trainers Tell you The Importance of Rest & Recovery

Dover Personal Trainers know that We have all been told and made to believe that the more you workout the better results you will get, right? What if I told you that you need to rest and recover as much as you workout to optimize your training, nutrition, and therefore your results…

Working Out vs. Working In
Exercise of any type or duration requires you to spend energy outside of your body. It is a physical stressor that activates your sympathetic nervous system. The sympathetic nervous system is responsible for our “fight or flight” response.

Paul Chek, founder of the C.H.E.K Institute promotes a concept of working in vs. working out. I love this! Working In supports organ and glandular function, cultivates energy in the body, makes our bodies more efficient, and resets natural biological rhythms. It also activates the parasympathetic nervous system, which is the side of our nervous system responsible for “rest and digest.” Working In creates energy in our body versus working out which spends that energy.

Dover Personal Trainers know that We spend much of our day in “fight or flight” mode and not enough time in “rest and digest.” Exercising, or working out intensely, without a break for recovery, continues to drive a negative stress response in the body. We then become more energy depleted and are more susceptible to infections & injury.

The key is to balance working out with working in. Working In includes but is not limited to…
Leisure Walking
Massage
Yoga
Meditation
Foam Rolling & Stretching
Core work
“Play”

Working In also includes adequate restful sleep (7-9 hours) and providing your body with nutritious foods, to build it back up. Working In includes activities or movement that you do not have to recover from.

Dover Personal Trainers know you don’t get stronger from the act of lifting weights; you get stronger by recovering from the act of lifting weights.
Our bodies are not machines that can perform at the same intensity and efficiency for years at a time. Not taking a break from your exercise program can be counterproductive to achieving your goals. Exercise induced muscle damage needs healing time. If your muscles are not given the proper time to heal you miss the benefits of muscle adaptation, and the increases in strength and fitness.

In addition, Dover Personal Trainers want you to know it’s important to note that our muscles can recover much quicker than our cartilage, tendons, ligaments, and joints. They run on a different time frame. Your joints will THANK YOU for a taking a break and doing a bit of working in.

As the weather gets nicer, how can you spend some time working in? A walk in nature each day is a great way to calm the body and the mind as well as move. Maybe gardening or yard work is something that you enjoy. Whatever it is, the best way to move closer to your health and fitness goals is to spend time each day or multiple times per week working in.

Chris Gray Dover Personal Trainers
Owner, Breakthrough Personal Coaching & Wellness

Dover Personal Trainers Bring you The Importance of Celebrating Yourself

CHRIS-01
What better time to do that then on/around your birthday?

Dover Personal Trainers have found over the course of the last few years that the more actions I take to positively feed my mind, body, and soul the happier I am, the more productive I am, and the better person, coach, friend, father, and husband I am.

It doesn’t need to be your birthday to celebrate YOU!

Why It’s Important to Celebrate Yourself

Dover Personal Trainers want you to face it; if you don’t take control of your own happiness, health, and well being, no one else is going to do it for you. It’s time that we realize that catering to everyone else’s needs before our own doesn’t lead us to being the best versions of ourselves that we can be. Often times it leads us to fatigue, unhappiness, a sense of not being fulfilled, health problems, burn out, and the inability to sleep. We are left tired, stressed out, and emotionally, mentally, and physically drained.

Most of us probably don’t listen to the stewardess go over the safety instructions when we fly but we could take away a BIG LESSON in life if we did…”Make sure to put your own oxygen mask on first before assisting others.”

In that tired, stressed out, drained state we aren’t much good to anyone including ourselves. We aren’t living each day to it’s full potential and sharing the gift that each one of us has to offer.

Dover Personal Trainers say that Life is too short to not live it to the fullest!

Is Self-Care Selfish?

Taking time for us is often associated with being selfish. Dover Personal Trainers know we feel guilty if we set boundaries with our friends and family to meet our own needs. We use the excuse that we “don’t have time” to exercise, or simply relax, doing something we enjoy. What you will find when you practice self-care on a regular basis, is that you are more productive, and don’t need as much time to get the things done. You will waste less energy mentally and physically, because you will be fully engaged in what you are doing at any given time. It is proven that regular exercise, clean nutrition (avoiding gluten, sugar, caffeine, alcohol, etc.), quality sleep, and meditation all increase productivity.

I can’t quite understand how taking care of ourselves by carving out time to meditate, exercise, do yoga, take a walk, relax in the bath, read a good book, make a nutritious meal at home, or time to just simply be alone is selfish.

Is it our own belief that taking the time to care for our needs is selfish or are we taking on someone else’s belief? The great thing is that we have control over our own mindset. We can change our mindset and self-talk to reflect these actions positively. “I take time daily to care for my body, mind, and spirit.”

Dover Personal Trainers bring you Daily Self-Care

Don’t wait for your birthday, or any other special occasion to celebrate YOU! We take the best care of ourselves by establishing daily self-care habits. This can be as small as setting aside 5 minutes to sit quietly and focus on your breathing. Keep in mind that daily self-care to increase our health and well being doesn’t need to take up a lot of time.

Dover Personal Trainers want you to know that Self Care can be…
Taking a detox bath
Going for a short walk in nature
Taking a nap or going to bed early
Preparing a delicious meal that supports your nutrition plan and sitting down to enjoy it
Writing in a gratitude journal
Talking with a friend, spouse, or family member
Exercising
Practicing a few yoga poses or taking a class
Meditation
Reading a good book
Engaging in your favorite hobby
Massage
Writing down and reading positive affirmations
Any behavior or activity that increases your health and well being

Each individual needs to identify what self-care is/means for them. For me, self-care is moving my body daily, reading daily, preparing nutritious food that supports my body, making sleep a priority and exercising.

Chris Gray Dover Personal Trainers
Owner, Breakthrough Personal Coaching & Wellness