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Get in a Quickie to Avoid Holiday Stress and Weight Gain


There’s nothing like a quickie to get your morning started right!  Or pick you up in the afternoon!

Or punctuate your day in the evening!

Exercise Quickies, that is.

You see, December is one of the toughest months of the year for Fitness Professionals. As if busy lives, work schedules, and family affairs weren’t enough, extra travel, holiday parties, out-of-town guests, and office gatherings all add to the daily grind. Making time to exercise is always a challenge, but this added pressure can be a nightmare for trainers trying to keep their clients on track!

Of course, in the blinder-ed world of a Fitness Professional (because no matter what the question is, exercise is almost always one of the best answers), we’d argue that if you’re life gets so stressful that you don’t have time to exercise, you really can’t afford to NOT exercise. Indeed, exercise is the ultimate anti-anxiety medicine.

So, before you blow off your workout in lieu of yet another gluttonous holiday party, consider rolling through December distractions with Frequent Exercise Quickies!

Here’s how it works.

Rather than spending your normal 75 to 90 minutes working out 3 or 4 days per week this month, plan instead for training 4 or 5 days per week (one extra day) for just 40 to 50 minutes (less time per workout).

Normally, we coach clients (and you should plan) for a minimum of 10 to 15 minutes warming up before your workout and 30 to 45 minutes of cardiovascular work following your session.  Along with your 45 minute training  session, this gives you a standard 75 to 90 minute workout.   Normally.   And while that doesn’t seem like a huge time commitment to us (after all, isn’t your health, sleep, and appearance worth it?), it can certainly seem intimidating when there’s cooking to be done, the in-laws are inbound, and you have an unfinished gift shopping list.

A 45 minute workout, on the other hand, is short, sweet, and mentally conquerable.
Indeed, just showing up is the hardest part!

Heck, it’s not even a workout … more of a workoutling ... a workout too small, cute, and incomplete to be a real workout. Get in, get it done, and be on your way.  The key, of course, is that if you reduce you cardio and resistance workout volumes, you’ll really, really need that additional exercise quickie per week!  Quickies are only acceptable if you get more of them into your week!

Training for 45 minutes 4 times per week (200 total minutes) instead of 75 minutes 3 times per week (225 total minutes) also has other advantages.

For one, you raise your metabolism one extra day per week. Not only do you burn calories while exercising, but you’ll burn additional calories recovering from the exercise after your workout. And this extra day of recovery effort more than covers for the reduced total volume (25 minutes).

Additionally, the 4th workoutling per week gives you one more boost of energy to make it through stressful days, and another shot of endorphins to make the holiday stress more tolerable.

If you’re training with FT, your session pace is always quick and with aerobic elements, but if you’re getting your (regular or extra) workoutlings on your own

… keep these things in mind for effective exercise quickies:

  1. It’s just 40 minutes, so plan for being seriously committed for the entire workout; it goes fast!
  2. Rest no more than 1 minute between sets
  3. Drink plenty of water
  4. Perform mostly compound exercises that incorporate a lot of major muscle groups
  5. Wear your headphones, and don’t make eye contact with anyone else in the gym (no time to get pulled away into a conversations)
  6. Look ahead, and plan your next exercise before you’re finished with your current one
  7. Have an alternate exercise in mind with alternate equipment to keep you moving should your equipment get taken before you get there (and good training for the January gym jams)
  8. Go relatively light with high repetitions (20+) on the 1st set of any exercise (the abbreviated warmup will increase the risk of injury, so you’ll need to warmup in-line)
  9. Plan for no fewer than 10-12 repetitions on any exercise (again, making the workout more aerobic in nature to compensate for reduced cardio)

Looking for another way to get in a Great, Quick Workout?  

Try our Small Group Personal Training Sessions! 

10 Things You Need to Know Before Hiring a Personal Trainer


I had the good fortune of chatting with a middle aged woman from Minneapolis at last Saturday’s Divorcing Diva’s conference.

She wasn’t looking for training, but had stopped at our booth primarily for a signature on her card to be eligible for a drawing.   One thing led to another and we talked for almost 30 minutes about diet, exercise, scheduling, and personal training.

As it turns out, she trains at Lifetime.  Four days a week.   But before I could ask her how that was working out for her (she had somewhere upwards of 50 pounds to loose by quick inspection), she went on to volunteer a few things about the trainers there at Lifetime.   She had lots of complaints about how they were all 20 somethings that “knew it all,” but didn’t really “understand a middle aged female body,” and really just “… didn’t listen well on the whole.”

I felt sorry for her in no small way.  Unfortunately, she was right, and I operate in an industry where expectations are frequently unmet.  I’ve interviewed the kind of trainer she was talking about, and see them in action myself as I make my way around to the big box clubs in town.

We didn’t get any realistic leads from our booth, but it made my day to be reminded that we’re not that trainer.   I personally handle recruiting and training and the client experience here at Fitness Together.  My staff is the best of the best, and they push each other to get better.  And I’m the ‘parental guidance’ that’s missing from the big and little box trainers.  Who’s training the trainer there!?

And I had afew more thoughts, so here then are my

… Top 10 Tips for Finding the Right Personal Trainer.

1. There is no licensing requirement in most states. Unlike chiropractors, nutritional consultants, and massage therapists, Personal Training does not require licensing. It’s been suggested that states require licensing for the entire 25 years I’ve been in the industry, but it never seems to find any traction. In fact, you don’t need a degree, nor do you really even need a certification to operate as a Personal Trainer. You yourself, in fact, could call yourself a Personal Trainer and no one with any authority could force you to drop the declaration. While all of our trainers do have degrees from 4 year programs in exercise science related fields, and it does in fact make them better trainers, some trainers get along just fine with practical experience and energy. Simply recognize that without formal kinesiology and physiology training, you do assume higher risk of injury.

2. That said, most Personal Trainers will at the least boast certifications. And what a mess! You’ll see ACE, AFPT, NSCA, ASCM, and UBYA along with dozens, perhaps hundreds, of others. It’s a verifiable alphabet soup out there, and unless you’re actually in the industry, you really wouldn’t know the difference between a B6T from CYA and an Advanced Certification from NTSE. I’ve personally completed a few myself, see them daily on applications from trainers, and even I get confused! Some certifications, like NSCA an ASCM are very technical and difficult to obtain. Others are web based and can be completed with just a few hours on the internet! And even then, authenticating the certificate will be a challenge. So, you’ll need to do some research and don’t be shy about directly requesting a copy of your potential trainer’s certification. If certifications are all your trainer carries for credentials (unlike an actual degree), be sure to go online and look at the curricula. Oh, and be sure to ask about the currency of their CPR certification.

3. Nutritional Education is normally not part of most programs. In fact, even the degreed programs our staff has completed are light on nutritional education. And trainers will be all over the map on nutritional advice. Be extremely cautious if your trainer-to-be spends a lot of time pitching supplements. First, many states, Minnesota included, prohibit the ‘prescription’ of diet unless you are a licensed nutritionist. But a lot of trainers make significantly more profit from pushing and selling supplements than they do from training. If you find your trainer recommending more than a single supplement per day, or a month’s supply of pre and post workout supplementation, your best bet is to simply walk away.

4. Training women is much different than training men. I’ve run into a lot of male bodybuilders over the years who make Personal Training their profession. Highly accomplished themselves, a lot of these guys know a great deal about training young male athletes, and are quite good at it. But it takes an entirely different type of training, and an entirely different style of personal interaction to work with women, children, seniors, or special needs clients. Training an athletic, healthy 20 -something is much, much, much different than training a 50 something woman who hasn’t done much exercise in the past 20 years! Make sure that the trainer you interview has experience and positive results with someone just like you!

5. Personal and Professional Boundaries vary significantly. Dating your personal trainer is completely unprofessional. We had a trainer on staff a few years ago who came in with a fresh haircut. He looked good with it, and I told him so! He responded that he “…had just learned that most personal training clients fantasize about their trainer, and that if our clients were going to fantasize about him he at least wanted to look good!” Honestly, I can’t confirm the statistic. And I don’t know why clients sometimes tell us the things they tell us … we’re really not psychologists! But with regular, close contact, and regular (sometimes overly) personal conversations, the illusion of a friendship sometimes surfaces. However, if your Personal Trainer is a true professional, dating … and even casual fraternization … is completely over the line. A true Personal Training Professional begins and ends his relationship with you with your training session. Directly ask your personal training candidate what her policy is on dating clients.

6. Scheduling issues are likely to exist. Anyone who’s worth training with is going to be busy enough to be at least slightly unavailable to train you at your preferred time. At least initially. For FT MSP, we normally wedge the 1st few weeks of training into a mutually acceptable, but awkward schedule for new clients. Over time, things eventually converge to at least mostly acceptable for the client. As you might expect though, before and after work hot spots will always be on the schedule. Be sure to check your would be trainer’s schedule for the next few weeks before writing your check.

7. Turnover is extremely high in this industry. Due primarily to the lack of parental guidance mentioned above, Personal Training is an extremely high turnover industry. One statistic recently showed an average trainer turnover of about 6 months. Because, like you, I need to get out of my office to exercise, I personally see this kind of turnover all the time at the big boxes where I exercise. Very few trainers work independently these days. Most are employed by and paid through their fitness facility. When they leave, any unused sessions they still owe you will likely get brokered to other trainers in the facility. This could be good (perhaps even great!), or bad, but you need to ask about turnover and session transferability should your training candidate move on. And what if the trainer you hire simply doesn’t work for you? Personality friction sometimes exists. If a few sessions go poorly, can your unused sessions be trained by a colleague? Or sister facility across town?

8. If it sounds too good to be true, it probably is. Anyone who promises you that you’ll loose 25# in the next 25 days is selling snake oil. Oh, it can in fact be done, but it won’t be safe, and it won’t be permanent. If your ultimate objective is to incorporate safe, permanent, positive changes into your life, be sure that your trainer understands that. Be sure that you’re clear about your goals, and don’t let your don’t let your trainer change them into dreams. In fact, one of the most unfortunate consequences of how most trainers are now employed is that those that do well in the big box gyms do so primarily becausethey can sell better than other trainers. And one of the reasons for why turnover is as high as it is is because thousands of highly skilled, enthusiastic, would-be exercise professionals are horrible at selling. It is truly tragic that schools are churning out skilled exercise professionals, and the 1st thing their employer asks them to do is become a salesperson! So, if it starts to feel like you’re being ‘sold’ something from your potential trainer, chances are that she’s better at selling than she might be at training. If you’re not answering a lot of questions, but are instead listening to a lot of promises, you’re talking to the wrong person.

9. Do the research. I like to compare hiring a trainer to hiring an orthodontist. If you don’t have teenagers, this won’t make complete sense, but a trainer, like an orthodontist is someone who …

  1. You will see very frequently and need to at least like a little bit;
  2. Needs to have acceptable availability with your schedule;
  3. Is reasonably easy to get to several times per week. You don’t want to be stuck in traffic for 40 minutes just getting to your trainer. You’ll be late frequently, and you’ll also come to dread the event, which will eventually reduce your attendance, which makes reaching your goals nearly impossible; and, finally …
  4. Needs to have proven results for patients with your specific background and goals

So, be sure to ask for and call several references. Make sure that those references are like you. Ask them about scheduling, results, nutritional advice, and socialization policies. Ask, as well about basic things like personal hygiene. Are they always cleanly shaven, with fresh breath, and without body odor? This might seem like it’s getting a bit too personal, but I can assure you, you don’t want a trainer in your face with bad breath or body odor. And very, very few people will actually volunteer that her trainer has BO unless you specifically ask them.

10. Find out who the boss is. Who do you turn to if your trainer crosses that personal/professional boundary? Towhom is your potential trainer eventually accountable? What is the background of the guy in charge? How long has he or she been in business? And whatabout their professional network: what professional and business associations do they belong to? What is their presence in the community like? What is their wellness sphere of influence like? Do they work with and have strong relationships with other wellness professionals in massage therapy, chiropractic care and nutrition. A quick google of the boss’ name can give you a lot of information!


Press Release: Small Group Personal Training Craze Hits Minneapolis with PACK™ Training!


Contact: Randy Zarecki, 1024 Washington Ave. S., Minneapolis, MN  55415
(612) 455-2246

raz@fitnesstogether.com
GetFitnessTogether.Wordpress.com

Fitness Together Minneapolis Introduces Leading Fitness Techniques to Everyday Consumers  

Minneapolis, MN – Unlike the “one-class-fits-all” approach to fitness found at Minneapolis’ large group training classes, boot camps, and big box gyms, Fitness Together Minneapolis has redefined the concept of group fitness with PACK™ training, a highly personalized approach to group training where consumers are challenged by state of the art fitness techniques.

Small group personal training at Fitness Together Minneaplis combines the energy of up to four people with coaching from a certified trainer, all in a private setting. From swinging battle ropes at full speed to using suspension trainers to conduct pull-ups, PACK™ training participants engage in total body movements designed for maximum results – a similar approach to a professional athlete’s training, yet scaled to meet each person’s fitness level. PACK™ sessions are packed with exercises that give clients the highest return for their efforts in the least amount of time, burning loads of calories and working more muscles at once.

“Research shows that people tend to push themselves more when working side by side with others in a group setting, yet large group environments do not allow for proper coaching on technique, intensity, modifying exercises to avoid injury, or switching up of routines to attain a higher fitness level,” said Randy Zarecki, owner of Fitness Together Minneapolis.  “PACK™ gives clients the best of both worlds, offering personalized fitness, cardio and nutrition regimens in a small group setting that builds camaraderie and peer motivation. This program also makes personal training more attainable for the average consumer, and builds more revenues for our trainers. It’s a win-win for everyone.”

At about half the cost of a one-on-one personal training session, Fitness Together’s small group personal training program begins with a comprehensive fitness assessment of each member. This includes evaluation of the person’s current fitness level, analysis of range of motion and trouble spots and setting personal fitness goals. Clients are encouraged to train at least twice per week, where each session includes a dynamic warm up, strength training, metabolic conditioning, and stretching. Each client also benefits from nutritional counseling sessions where they learn how to eat light, eat often, and eat healthy.   “Obesity and resulting health issues are increasing at a dramatic rate, and we have a tremendous opportunity to curb this trend in the Minneapolis community,” said Zarecki.

“Whether trying to lose weight, feel their best or achieve higher levels of athletic performance, our clients receive individual assessments to gauge progress against their personal goals to look, feel and perform better, and individual exercises are adjusted for person’s level of conditioning and any physical limitations, yet still benefiting from training with a group.”

Fitness Together Minneapolis is located at 1024 Washington Ave. S, Minneapolis MN  55415.

For more information, please call 612.378.8898 or visit GetFitnessTogether.com
Randy Zarecki Owner & Chief Fitness Officer

Fitness Together Minneapolis

1024 Washington Ave S. Minneapolis  612.378.8898

Our Signals:

Web: GetFitnessTogether.com
Blog: https://getfitnesstogether.wordpress.com
Facebook: http://www.facebook.com/GetFitnessTogether
Twitter: Get_Fit_MN

Respect the Gray Squirrel and be Healthier this Winter!


If you’re looking to stay healthier THIS WINTER, and wonder why your FLU SHOT DIDN’T WORK LAST WINTER, you might not want to look any further than the Eastern Gray Squirrel  for a role model!

Busy in fall gathering and building food caches for the winter months, humans who similarly scurry now for some sunlight now can in fact build sufficient stores to outlast a long, dark Minnesota winter!

For while much has been written about the significance of Vitamin D for good health, The New York Times recently stated that humans can store up A FULL YEAR’S SUPPLY  of Vitamin D with daily doses of just 5 to 10 minutes of direct sunlight during the summer months.  Summer’s gone now, that’s true, but it isn’t too late to roll up the sleeves and pant legs on sunnier fall days to build up your Vitamin D stores … especially if you’ve shunned the sun all summer long.

Exercise is, of course helpful in fighting off infections and preventing many diseases,  but your next best bet could be as simple as getting enough Vitamin D.   Especially in northern climates where exposure to the sun, our primary source of vitamin D, is limited during the Fall and Winter, increasing attention is now being given to vitamin D requirements. And vitamin D deficiencies.

In fact, some physicians contend that a major portion of winter ailments can be attributed to Vitamin D deficiencies, including heart disease, chronic pain, Fibromyalgia, hypertension, arthritis, depression, inflammatory bowel disease, obesity, PMS, CrohnsDisease, cancer, MS and other autoimmune diseases. Wow!

A Minneapolis client of ours has seen Vitamin D deficiencies in action 1st hand. Working through lower back pain for several months, she’d gone through physical therapy, chiropractic care, and had several MRIs and X Rays performed to help diagnose the source of her ailment. Nothing worked. Eventually, her physician suggested a diet loaded with Vitamin D, and her back pain went away!

The problem is, it’s really, really hard to compensate for the lack of sun.

Your body manufactures about 20,000 international units (IUs) of vitamin D with just 20 minutes of sun.  To get that much vitamin D in your diet would require something like 40 glasses of milk per day! (3300 calories, even if it’s skim milk). The good news is that Vitamin D is fat soluble, so your body is capable of storing D in your body fat. You won’t need to consume the entire amount that you would otherwise manufacture, but if you can’t get some sunshine, some dietary intake becomes critical.

In fact, to be keep your levels of Vitamin D sufficient,  an occasional trip to a tanning bed is probably the surest route!  This, of course, carries the added risk of developing skin cancer, so many of us avoid those.

As a Result, Natural Foods, become your next best source of vitamin D, and here are some high quality choices:

Salmon, canned (3 ounces) 530 IU
Salmon, cooked (3.5 ounces) 240–360 IU
Tuna, canned (3 ounces) 200 IU
Soy milk, fortified (8 ounces) 100 IU
Orange juice, fortified (8 ounces) 100 IU
Milk, low-fat, fortified (8 ounces) 98 IU
Cereal, fortified (1 cup) 40–50 IU
Eggs (1 large) 20–26 IU
Swiss cheese (1 ounce) 12 IU

The problem is, even a diet with only these foods you could still be deficient in D!   So we’re not done yet. How much, exactly, you need daily is still under debate, but a daily intake of up to 2,000 IU is currently considered a safe upper limit. The medical community agrees that up to this much won’t create other problems, even if they can’t agree on what the required minimum should be.

So, even with a naturally rich vitamin D diet, some supplementation is recommended. The best way to take vitamin D supplements is with Calcium. The two nutrients work together to build strong bones and teeth.

Furthermore, it’s been shown that taking vitamin D with Calcium can actually reduce your fatty food cravings and help you lose weight!

So, with the Sun getting further and further away for the next 3 months, be sure to Squirrel away some natural sun D when possible this fall!

And the next time you wonder if the little grey guy is actually going to make it to the curb in time, remember … some sun now could keep you healthier this winter!

Looking for even more useful nutrition tips? Ask me about our new Nutrition Together program!

An Interval Training Primer


Interval Training 101

Most folks get their 1st taste of interval training with cardiovascular exercise.    

In fact, one of the most commonly used and basic interval programs is the hard/easy cycle.

Walkers frequently become runners with interval training without even knowing it!  They walk for a bit, run for a bit, and then walk for a bit more.  And in the process complete their 1st interval workout!

An interval is quite simply a distinct period of exercise followed by a distinct period of rest.

The aspiring runner who runs until ‘very tired’, then rests ‘until feeling better’ is interval training every bit as much as an athlete who sprints for 30 seconds and then walks for 2 minutes.

Four things create an Interval of training:

  1. The Intensity of an Exercise Effort
  2. The Duration of an Exercise Effort
  3. The Intensity of the subsequent Recovery Period
  4. The Duration of the subsequent Recovery Period

Fitness professionals, athletic trainers, and coaches prescribe interval training to accomplish highly specific goals.  For athletes who depend on explosiveness and quickness, much emphasis is placed on short duration high intensity efforts to develop burst and power … those required during competition.

Similarly, endurance athletes commonly use lower intensity intervals with long (and sometimes really long) durations, perhaps with very short recovery periods to develop cardiovascular efficiencies… again, as is required during extended competition.

Unfortunately, athletes and exercisers who exclusively limit their training in this way actually miss out on multiple beneficial exercises askew to their niche.   

Here’s why:

For one, interval training, is hardly restricted to cardiovascular exercise!   In fact, you might legitimately argue that the very 1st straight set resistance (weight lifting) programs were actually the original seeds of interval training!  A Straight Set does quite handily satisfies all 4 of the above interval requirements: lift a weight until failure; then recover for 2 minutes, for example.

Secondly, narrowly focused cardiovascular intervals actually fail to cover all of the zones within a heart healthy exercise program.

More educated athletes do do some form of cross training these days to supplement their sports specific activities, but runners who simply run run run, and cyclists who just ride ride ride are not only prone to overuse injuries, but also cheat themselves of the benefits of a more balanced exercise program.

For the average forty fifty something simply looking to look and feel better, interval training  has significant relevance.

Non only do they play a part in a comprehensive cardiovascular program, but they can be a key element in resistance training as well!

Indeed,  straight sets are hardly the degree to which interval training can be applied to resistance training!  In programming for muscular endurance and body fat reduction,  low resistance, high repetition, longer duration INTERVALS  are a highly effective and extremely efficient resistance training interval.

And THAT is way I’m so excited about MONDAY’S Rollout of our Small Group Training Program where resistance training intervals will be frequently used! 

Unselfishness’ Edge in Exercise Programs


Individual commitment to a group effort — that is what makes a team work, a company work, a society work, a civilization work.”  

– Vince Lombardi

I have a bike race on Saturday.  On Tuesday I needed a short, hot spiky interval workout to prepare and condition my body for clearing the flood of lactic acid soon to be heading my way!

I’ve done this type of interval training plenty of times before … on the bike, on the treadmill, on the elliptical, running hills, etc.  But on Tuesday morning, with that deliciously crisp fall air still hanging around, I headed for the rink for some open hockey.

Hockey’s an ideal game for short, hot, spiky interval training: skate hard, blow up, get off the ice and recover.  Winning (or trying to win) the race for a puck is a very quick way to find the Red Zone.  Do it again and again and again and again and you’ve got a nearly perfect hot spiky interval workout!

But what makes my engagement with the game truly unique, and why it is particularly effective for me in this way has mostly to do with mostly sucking at hockey.

I did not grow up playing the game in an organized way (I began playing at 41) , so when I jump into a local game, I’m almost always the least skilled player on the ice.  What happens next is, I think, fundamental human nature: recognizing my limitations, my primary <ahem> goal is to simply not be THE liability on my team.  It’s rare that I hit the net with the puck, so above all else, I don’t want to be THAT GUY creating the turnover or easy goal that let’s my team down.

I’ve worked extremely hard in individual workouts throughout my life, but almost never as hard as I do when my team is counting on me, or when I’m cycling in a group sprint ride.

  It isn’t necessarily for everyone, but I think group exercise is valuable in at least a limited way for most folks.

I still prefer to train mostly by myself for lots of reasons, but on occasion,  what is helpful to my overall program, and what I NEED most is someone ELSE to count on me.

And THIS is way I’m so excited about the upcoming Rollout of our Small Group Training Program!  

We now have a way to deliver well managed personal training in a small, teamwork-like environment!

PACK WEEK IS THE WEEK OF SEPTEMBER 26TH!

Limited space still available, but call now if you want to jump in!

Reinvent Yourself!


Having worked with clients who want to change themselves and change the way they live for almost 30 years now, I’ve never really paid attention to the Reinvent Yourself hoopla.  

In my sheltered, blindered world almost everyone we work with wants that! 

So when I did a google search on “Reinvent Yourself” this morning, I was truly amazed at what I found.  1st, there were about 1,100,000 results.  Hmm.  That’s a lot.   Not only that, but the 1st page of results had a Success Magazine Article: Ways to Reinvent Yourself; a reference to a Tim Ferris Interview; and a More Magazine Reinvent Yourself Convention link

Dang, that’s pretty trendy, if not heady stuff!

But the best news is this: if you’ve ever wondered if the path you’re on is heading too much uphill, or if the life you live is simply missing too much, you don’t need to travel to New York, or spend hours in front of your computer, or wonder any more.

I’ve partnered with Kristi Hemmer of 168Coaching and we’re delivering a Seminar on

Reinventing Yourself here in Minneapolis on Wednesday, September 14th! 

Register by September 11th and get 40% off –  just $15 by Monday! 

       ReInvent Yourself!           

Design a new life and lifestyle for yourself!

Mulligans are do-overs in golf.  A second chance to hit that winning drive down the fairway without a penalty shot.   If you could have a mulligan in life, what would you do over?  

How would you do it over?

What’s stopping you?

Join Kristi Hemmer of 168Coaching in partnership with Randy Zarecki of Fitness Together and Vital Vitality for a 120-minute interactive workshop in which the focus is on you:  relationships, fitness, travel, career, community, wellness, lifestyle, family, and more.   And how you can “Reinvent yourself” without a penalty shot.

This workshop includes:

More Details and Regisration Information Here