Some Information about my business philosophy and approach to wellness


My unique approach is designed to provide short term results and long term maintenance. Whether you’re interested in adding muscle, in good shape already, have a lot of weight to lose, just want to lose a few pounds, or are looking for someone to help you make those changes that you have not been able to achieve on your own, I have the knowledge and experience to get you to your final objectives. 

I've continued my training in Yoga and Therapeutic yoga, along with Functional Yoga Therapy, Myofascial Release Therapy, Pranayama Breathing techniques, Meditation, and Trauma release. I've trained with some of the best instructors at Kripalu and Integrative Yoga Therapy in order to bring my clients the most effective tools to help them heal holistically in all levels of their being. 

When you train with me you will get a great workout and have fun! My warm and friendly manner will put you at ease as I gently guide you through your workout routine, or kick your butt if that’s what you need! I have the knowledge and experience required to achieve your success right in the privacy of your own home. My workouts are complete, challenging, and effective.

Yoga is an excellent system for holistic selfcare. Utilizing the toolbox of yoga I can help you to improve your physical condition, state of mind and emotional outlook. Through the use of physical exercises and asana, positive intention, guided meditation and effective breathing practices you will heal and reshape your body, reduce stress levels, and improve your quality of life over the long term.  Yoga is beneficial for your health in ways that modern science is just beginning to understand.  More health care practitioners are starting to include yogic techniques in their approach to healing. People who have never tried yoga before are starting to consider including Yoga in their treatment plan. 

I will design a program specific to your condition. your treatment plan will be based on Hatha and Tantric yoga practices, and therapeutic techniques scientifically proven to provide relief and healing for the condition in question. As science begins to document the importance of understanding the interrelation of all existing things, it looks to Yoga with an intrigued eye, for Yoga speaks unity in every word. As yoga techniques are researched and new data is gathered, it becomes easier for science and the medical establishment to understand and accept the benefits through the methodology that Yoga utilizes.

HOW TO AVOID THE 5 STUMBLING BLOCKS OF THE TYPICAL AMERICAN DIET

As a personal trainer in Moorestown nj, and doing personal training in mount laurel nj, and as a nutrition consultant in Voorhees nj, and lumberton nj, I’m often asked by my clients what they should eat. My initial answer is always the same. I can easily tell them what they should not eat, but what they should eat is not so simple. Start by eliminating sugar, salt, bleached flour, fried foods, candy, cookies & cake, and try to avoid anything that comes in a box. Eating at home is always a better option than eating out.

That’s the quick and easy answer, but the one caveat is that you should enjoy yourself on special occasions as long as you get back on track quickly. One or two wayward meals will not cause the universe to crumble, and you shouldn’t feel that you’re depriving yourself or you won’t maintain a healthy diet.

It’s important to allow personal and cultural preferences in a client’s diet, but there are also rules that apply across all cultures. The primary problems with the Standard American Diet (SAD!) are:

1.    We eat 3-4 times more protein than we need.
2.    We don’t eat enough fiber.
3.    Most people don’t eat enough fruits and vegetables.
4.    Our portion sizes are too big and we eat too much at once.
5.    We eat too high a percentage of our caloric requirements at night.

Let’s take a closer look…

Protein – A healthy diet will have a carbohydrate-to-protein ratio of approximately 2:1.
Studies have shown a low-carbohydrate diet to be better for weight loss, but they compared their diets to a carb:protein ratio of 4:1 and 3:1, not 2:1 which is a much better ratio for healthy eating. Most people are unaware that almost all foods contain some amount of protein, including vegetables. Animal proteins come with a large amount of fats including saturated fats. If you’re interested in losing weight and having a healthy heart and cardiovascular system, you want to minimize the amount of saturated fat you consume.

Fiber – The functions of fiber include slowing down your digestive process so that you absorb more nutrients from the food that you eat. Fiber also helps to clean out your digestive system of loose lipids, partially digested foods, and any toxins that may be present. These are very important functions, and as an added bonus, fiber will help you to eliminate more easily.

Fruits/Vegetables – Both have vitamins and minerals essential to your health and wellbeing. Fruits help to hydrate your body where vegetables provide essential fiber. Vegetables also are a great source of complex carbohydrates which will provide a steady release of energy throughout the day, minimize cravings, and balance your insulin levels. Eat uncooked and unseasoned fruits and vegetables as much as possible. When cooked, they tend to lose their nutrient content through dilution and due to chemical reactions activated by heat.

Portion control – If you eat three well-balanced meals a day, both in terms of caloric intake and nutrition value, and then fill in with two healthy snacks a day, this will go a long way to providing you with adequate calories, nourishment, and energy for your required metabolic functions and daily activities. Following this routine should allow you to be free from cravings and reduce your daily food consumption because you won’t put yourself into a nutrition deficit, where your body will look to catch up and cause you to eat more than you should later in the day.

Eating at night  – Binge eating at night is mostly the result of poor eating habits  beginning with skipping breakfast, which results in a caloric deficit that’s filled in part by the consumption of up to 10% more fat intake than people who start the day with a good breakfast, and binge eating in the evening.  An international study says that late night snacking and a high fat diet through the day lead to poor sleep at night. According to researchers at the Federal University of Sao Paulo in Brazil, positive and statistically significant correlations were found between total energy intake, late-night snacking and repeated awakenings during sleep.  If you balance your caloric intake during the day and don’t eat too much at any one time, you will have a much higher energy level during the day, you will sleep better at night and you will eat up to 10% less fat. All of which will reduce your stress level and your body fat percentage.

Bear in mind that the foods you eat and how you consume them will not only affect your daily energy level, how much fat you’ll store for future use, and your general health, but also affect your mood and mental capabilities. Eat a well-rounded diet for optimum physical health and function, emotional wellbeing, and mental clarity.

You will also find and maintain your natural weight by listening to your body and feeding it a balanced diet at the macro (carbs/protein/fat) and micronutrient level (vitamins/minerals). Learn to listen to your body, differentiate between thirst and hunger, eat a good percentage of complex carbohydrates, and stop eating when full.

Always keep in mind that how well you eat has a big influence on achieving your fitness goals, whatever they may be. You need to eat a certain way to gain muscle, eat lean to be lean, and eat a well-balanced nutritionally sound diet for good health. The timing of your meals is also important. Start every day off with a GOOD BREAKFAST so that you can have a GREAT DAY! If you're looking for a personal trainer in Moorestown or Mount Laurel nj or anywhere else in southern burlington county use the contact form available on this website to contact me for a free consultation.

My Territory ranges from Bordentown and Columbus on the north end to Medford and Voorhees on the southern end. My primary service towns for personal training are Moorestown, Mount Laurel, Lumberton, Medford, Haddonfield, Voorhees, and Cherry Hill nj.

STRETCHING FOR RESISTANCE TRAINING AND ATHLETIC PERFORMANCE


The subject matter in this article deals with stretching in relation to the maximal or near maximal effort required for best performance in resistance training and athletic events. The stretching techniques performed in preparation to recreational activities, cardiovascular activities or stretching as a stand alone activity may vary, although the principles outlined in this article have some correlation to best effort in any type of activity.

I would like to emphasize that you should never stretch cold muscles, and that sharp pain is never indicative of something positive. If you feel pain when stretching, stop and if you don’t have a current physical examination or haven’t already received medical clearance to exercise, check with your doctor.

Types of stretching include static stretching, ballistic or dynamic stretching, and PNF (stretch-relax-stretch) stretching. All of these entail placing force on muscles in ways intended to increase flexibility by elongation and elasticizing the muscle fibers of the targeted area. A number of poses are used for this purpose. These poses can be assumed by an individual or with the help of a partner.

Historically athletes have been taught to stretch prior to participating in exercise or athletic events. The old theory was that stretching helped to warm up and elasticize the muscles in preparation for the stresses that will be placed on them during sports activities so that the athlete would not “pull” them.

Recent studies have shown that there are detrimental effects on performance and increased risk of injury due to stretching prior to strenuous exercise or athletic events. These include the reduction of power due to the activation of proprioceptive reflex response, which causes the muscles to relax, and the risk of overstretching which may cause micro-tears in the muscles, strain tendons and ligaments and/or otherwise fatigue the muscles. Another problem is incomplete stretching, or uneven stretching where some muscles are missed or inadequately stretched during the stretching routine. Further, exerting force on muscles in more or less relaxed states increases the likelihood that they will not react in unison and increase the potential for muscle pulls, strains, and tears. You should never stretch cold muscles, and most reputable experts now recommend static stretching only after exercise, not before.

The best way to prepare for physical activity is to warm up your body through the use of gentle movements, increasing these movements in both effort and range of motion as your body temperature rises.

This increase in body temperature is caused both by the increased blood flow throughout the body and by the friction of the muscles moving against one another. This type of warm-up affects the activation of your muscle spindle fibers, which are the primary movers in the contraction of your muscles. As your body temperature increases, your muscles will increase in elasticity and therefore you will be capable of a greater range of motion or “stretching” of your muscles in preparation for the effort of your exercise or sports activity. The recommended types of movements for your warm-up are those that best imitate the types of movements you will perform during your activities. This is referred to as “dynamic stretching.” Another form of stretching that may be done prior to exercise is “ballistic stretching” which is literally bouncing as you stretch although this should not be done vigorously (or when cold) for the reasons mentioned prior.

When you warm up by use of cardio equipment, particularly bicycles or treadmills, you may be doing a great job of warming up your legs performing that activity, but you may not have done much to prepare your core or upper body for your workout. Be sure to perform some calisthenics or light exercise movements (otherwise known as a dynamic warm-up) for your entire body prior to working out. You can hit all your major muscle groups with 4-5 different movements. An additional benefit of a dynamic warm-up is the stimulation of your “fight or flight” response, which will help bring focus and concentration during the performance of your exercise routine or athletic event.

Once you have properly warmed up you can commence your resistance program or athletic activity.

The act of weightlifting – if performed properly using the appropriate weight, proper technique, and full range of motion – will, over time, increase flexibility and promote the growth of healthy muscle tissue which will respond well to force and provide endurance and resistance to injury.

On the completion of your workout you should cool down and then perform static-type stretches (holding) for at least 30 seconds on each major muscle group worked during your activity. In performing these stretches be careful to not overstretch your muscles, don’t force yourself into uncomfortable positions, breathe deeply, relax, and allow your heart rate to return to your normal resting rate.

Comprehensive Health and Fitness Training.