Education: a personal trainer should be certified through a reputable fitness organization such as ACSM, ACE, CSCS, ISSA, NPTI or NSCA. an exercise science or other related college degree isn’t necessary, but the more education your trainer has, the better your workouts will be.
CPR: your trainer should have an updated certification in CPR and/or first aid.
Experience: Make sure your trainer has several years of experience, especially in relation to your goals.
Specifics: if you have a specific medical problem, injury or condition (such as being pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
Select a good listener: a good trainer will listen closely to what you say and make sure he or she understands your goals.
Attention: a good trainer will be focused only on you during your sessions.
Tracking progress: a good trainer will regularly assess your progress and change things if necessary.
Source: Anthony E. Vessecchia, Certified Personal Trainer, Body Crafters, Inc.
Stairs: take the stairs two at a time for a cardio burst.
Sofa: Use the front of the sofa to help you build up to full push-ups.
Gallon jugs: Fill with small amounts of water or sand at first and work your way up.
Standing push-ups: Do push-ups against the kitchen counter.
Jumping jacks: Alternate jumping jacks with marching in place.
Towels: Use hand or dish towels for toning and stretching exercises.
Sturdy ottoman: Use as a weight bench for curls, leg extensions and sit ups.
Chairs: Push against the wall for bench dips, closed grip push-ups and partial squats.
Gym memberships and personal trainers are among the first to get cut when people streamline their budgets. But you can still look like you’re earning a million.
Experts say you can get fit regardless of your financial situation.
For about $100 or less, just about anyone can get fit and stay healthy. if you have cable, thanks to FitTV you have a workout buddy. Also, for women especially, there are two weekday morning programs on PBS: “Body Electric” at 6 a.m. and “Classical Stretch” at 6:30 a.m.
If you have a computer, iPhone, Blackberry or other personal communications device, you can download fitness plans that work just as well as anything you’d receive from a trainer in a gym. And for someone who has lost a job or is on a spending freeze, getting fit is just as attainable with no out-of-pocket expense. the only currency you need is a little motivation.
Anthony E. Vessecchia of Body Crafters Inc. is an expert at getting in shape on a tight budget. Vessecchia, whose studio is at 2800 Davis Blvd., Naples, began personal training 14 years ago with a weight bench, resistance bands, a door anchor and adjustable weight set — equipment that cost just a little less than $100. since then, his business has grown to include working with more than 1,000 clients over the years. Vessecchia says anyone can make getting in shape convenient and inexpensive.
“You can get started by hiring a trainer to set up an in-home program for you using equipment you already have or your own body weight to perform a solid routine,” he said. “But there are even more frugal ways to get fit at home these days (so) that there really isn’t any excuse any more.”
One of the fastest and most economical ways to get in shape is to use a rope-and-handle leverage system known as TRX. Vessecchia says the only way to true fitness is to incorporate training in various methods to achieve the greatest results, something the TRX does. it can fit in one hand, making it perfect for condos, hotel rooms and other small spaces, such as a workout room.
“Basically, you can do almost every exercise on a TRX Suspension Strap that can be done on a machine at a gym, using free weights, and many more exercises that can only be done with a TRX,” said Vessecchia. “TRX works so well because it utilizes your entire body while forcing you to keep your core engaged at all times and addresses flexibility, strength and sport-specific training such as golf and tennis and cardio-based routines.”
The TRX can be attached to any immovable object that is at least 7 feet high. Vessecchia says the beauty of the TRX is that virtually anyone can use the system and it is widely available online for around $100 to $150, depending on the extras selected, and includes a DVD of various types of exercises.
Although the TRX can be used in the home, Vessecchia teaches TRX in one of his top five fitness classes in his Davis Boulevard studio. he has hired two additional TRX trained instructors, Kara Heaslip and BreAnne Barrett to help meet demand, but Vessecchia says you don’t have to attend classes to learn how to make the TRX system melt off the pounds.
“In addition to instructional videos that come with a TRX purchase, there are hundreds of TRX workouts on you Tube for consumers to follow,” said Vessechia, who demonstrated standing pushups, squats, bicep curls, tricep exercises and leg lifts, all using the handles of the TRX, which is attached over an inside door.
Everyday fitness, everyday items
Fitness superstar Denise Austin is famous for teaching everyday people how to get fit. her no-muss, no-fuss approach to health and wellness has earned repeated bestsellers and she is serving her second term on the President’s Council on Physical Fitness and Sports. But Austin, who lives outside Washington, D.C., says she still incorporates everyday at-home activities to stay fit.
“You don’t have a lot of money to be fit — all you need is your own body and motivation, because using your own body weight can be like a piece of equipment,” said Austin in a telephone interview last week.
“Women can have a hard time doing push-ups, but I do them against the kitchen counter because it’s an easy thing to do while you’re waiting for your toast to pop up.”
Austin also recommends using the couch for doing push-ups until you can eventually build up to doing push-ups on the floor.
Vessecchia agrees.
“There are so many objects within a home that can be used as exercise equipment, including gallon water jugs or liquid laundry detergent bottles with various levels of water to act as dumb bells,” he says.
“Steps in your home can be used as aerobic steps, or just skip a step and you are simulating your lungs – hanging your heels off a step is great for performing calf raises and jumping rope is one of the best cardio exercises.”
Austin is also a fan of sensory motivation when it comes to working out, such as keeping a yoga mat on the floor as a reminder to do stretches. She keeps a mat rolled up in her great room and says seeing it reminds her to work out. a standard yoga mat retails for just $19, but can be found for less online and in discount bins at sporting goods stores.
“Another great piece of equipment is a pedometer, which can help track progress and motivate,” say Austin. “The average person walks 2,000 steps but our ultimate goal every day should be to reach 10,000 steps, and using a pedometer to increase your steps makes you feel more encouraged.”
Austin, who is a fan of helping kids stay fit and healthy, gave her children pedometers and says they would run around the house to see who could make it to 10,000 steps that day. Austin is also a fan of training tools like the new toning shoes. She is a spokesperson for Sketchers Shape-Ups and says resistance trainers help burn calories.
Call in the troops
“As for motivation, I always tell people to get fit because you’re worth it – it’s about having energy and feeling good,” says Austin. “Another motivator for fitness is music, because listening to music helps you work out longer, harder and more intensely.”
Austin says anytime you have something to motivate working out is good and part of why people hire trainers is to have an appointment that is a scheduled, dedicated time to work out. She says a husband or friend can be your training partner. Groups of people struggling to make ends meet are subsidizing their work outs with in-home training parties.
“A lot of readers have written me on DeniseAustin.com telling me how groups of girls are getting together because they can’t afford gyms, and they have different Denise Austin DVDs that they use when they get together to work out,” said Austin. “One group does my Boot Camp DVD one week, and then my Body Makeover Mix the next day, which are just $12 each, and that’s something anyone can afford.”
Austin’s new DVD, “Denise Austin’s Hot Body Yoga,” is slated to come out today. She has letters from fans who say they’re still using her old VHS tapes — tapes or shows, online support or Wii Fit.
“If you have a DVD, then that can serve as the personal trainer,” she says.
Low-budget workouts: Sculpt yourself with inexpensive or homegrown equipment
