personal-training Archives

The Dangers and Risks of Playing Pickleball: Injury Prevention Tips from a San Diego Personal Trainer

Mar 7 2025

Pickleball is one of the fastest-growing sports in the U.S., especially in San Diego, where its popularity continues to soar. Combining elements of tennis, badminton, and table tennis, pickleball is an accessible and fun way to stay active. However, like any sport, it carries inherent risks of injury, especially for players who aren’t physically prepared for the quick movements the game demands. Whether you’re a seasoned player or just starting out, it’s essential to understand the dangers and risks of pickleball—and how to prevent them.

As a personal trainer in San Diego, I work with many clients who play pickleball and have seen firsthand how important it is to be proactive about injury prevention. In this article, we’ll explore the common injuries in pickleball, key statistics, and injury prevention tips to help you enjoy the game safely.

The Growing Popularity of Pickleball in San Diego

Pickleball’s popularity has surged across the United States, and it’s no different here in San Diego. With our beautiful weather and outdoor lifestyle, pickleball is the perfect sport to stay active while enjoying the sunshine. The Sport & Fitness Industry Association (SFIA) reports that over 4.8 million people play pickleball in the U.S., and this number is rising every year. Pickleball is especially popular among older adults because it’s easier on the joints compared to high-impact sports like tennis, making it a great option for active seniors.

However, even though pickleball is considered a low-impact sport, it’s not without risks. Let’s take a closer look at the most common pickleball injuries and how you can prevent them.

Common Pickleball Injuries

While pickleball is often promoted as a sport that’s easy on the body, it’s still possible to sustain injuries. The game requires quick movements, sudden stops, and frequent lateral shifts, which can put strain on the body if you’re not properly conditioned. Here are some of the most common injuries in pickleball:

Sprains and Strains: Sudden movements and quick changes in direction are a recipe for sprains and strains, particularly in the ankle, knee, or shoulder.
Ankle and Knee Injuries: Pivoting and rapid lateral movements can lead to ankle sprains or knee injuries. Twisting your knee or rolling an ankle during a fast-paced rally can result in injury.
Rotator Cuff Injuries: The repetitive overhead motions used in pickleball—especially while serving or executing power shots—can put a strain on your shoulder joint, leading to rotator cuff injuries.
Elbow Injuries: “Pickleball elbow,” a form of tendinitis, is a common injury in players who use improper technique or overuse their arms during the game. Overhead serves or constant backhand shots can cause this issue.
Back Injuries: The constant bending, twisting, and reaching in pickleball can strain the lower back, especially if you don’t maintain proper posture or warm up effectively or you sit a lot or workout a lot before playing. One scenario your back is not prepared and the other it is overworked.
Head Injuries: Though less common, falls or collisions with the net post or other players can result in head injuries. Always be mindful of your surroundings when playing pickleball.

Injury Statistics for Pickleball Players

While pickleball is relatively new compared to other sports, there is a growing body of research on injury rates. Several studies and reports have sought to quantify the risks of playing pickleball. A survey conducted by the Pickleball Forum in 2022 revealed that about 25% of respondents had sustained some form of injury while playing. Among these injuries, the most common were ankle sprains, knee problems, and shoulder injuries.

A study published in the British Journal of Sports Medicine in 2018 looked at injuries in pickleball players and found that 13.4% of pickleball players suffered an injury over a one-year period. The majority of these injuries were musculoskeletal, with sprains and strains being the most common.
A 2021 study from the National Electronic Injury Surveillance System (NEISS) found that pickleball-related injuries have increased by 50% from 2017 to 2021, with many of the injuries occurring in players aged 65 and older. This age group is particularly vulnerable to falls, bone fractures, and strains.
In a survey of over 1,000 pickleball players conducted by the Pickleball Forum in 2022, nearly 25% of respondents reported having experienced some form of injury while playing. Among those who were injured, the majority cited ankle sprains, knee issues, and shoulder injuries as the most common problems.
A study from the American Journal of Sports Medicine (2023) found that pickleball players in their 50s and 60s experienced a higher rate of injuries compared to younger players. This highlights the need for older players to be especially cautious and proactive about injury prevention.

Risk Factors for Pickleball Injuries

Several factors contribute to the likelihood of injury in pickleball. As a personal trainer in San Diego, I emphasize the following risk factors to my clients:

Age and Fitness Level: Older players or those who aren’t physically fit may be at greater risk of injury. If you haven’t been active for a while or have a history of joint issues, it’s important to work on strengthening your muscles and improving flexibility before playing pickleball.
Inadequate Warm-Up: Failing to warm up properly can leave your muscles and joints unprepared for the rapid movements and sudden stops in pickleball. A good warm-up increases blood flow to the muscles and helps prevent strains.
Court Conditions: The surface of the court matters. Cracks or uneven surfaces can cause slips and falls. Always check the condition of the court before you start your game to minimize the risk of injury.
Improper Technique: Using improper form, especially when serving or hitting powerful shots, can lead to injury. Overuse or poor mechanics place unnecessary stress on your joints and muscles.
Playing Beyond Your Limits: Whether you’re new to the game or a seasoned player, playing too aggressively or pushing your body too hard can increase the likelihood of injury. Take breaks, listen to your body, and rest when needed.
Dehydration: Often, we assume we’re properly hydrated, but that’s not always the case. When muscles are dehydrated, they can’t contract or relax properly, leading to weakness, cramps, fatigue, and soreness. This happens because dehydration impairs blood flow and disrupts electrolyte balance, both of which are vital for muscle function. As a result, you may experience painful muscle spasms in areas like the quadratus lumborum, multifidi, or spinal erectors, which can become debilitating.
Physical Weakness or Imbalances: Let’s face it—our bodies don’t function the same way as we age. Along with weight gain, the wear and tear on joints, particularly in the lower back, ankles, shoulders, and knees, makes us more vulnerable to injuries.

Injury Prevention Tips for Pickleball Players

As a personal trainer in San Diego, my goal is to help you prevent injuries and enjoy pickleball safely. Here are some injury prevention tips to keep in mind:

Warm Up and Stretch: A proper warm-up is essential to prepare your body for the physical demands of pickleball. Focus on stretching your shoulders, hips, knees, and ankles. Dynamic stretches like leg swings and arm circles can help improve your range of motion and flexibility.
Strengthen Your Core and Legs: A strong core and legs provide stability and support, reducing the risk of injury. Incorporating exercises like squats, lunges, and planks into your fitness routine can help you build the strength needed for quick lateral movements and sudden stops.
Use Proper Footwear: Wear shoes designed for court sports, which offer the right combination of support, cushioning, and grip. Proper footwear helps prevent ankle sprains and knee injuries by providing the necessary stability on the court.
Focus on Technique: Learning the proper form for serving, hitting shots, and moving around the court can reduce the stress on your joints and muscles. If you’re unsure about your form, consider working with a coach or trainer to refine your technique.
Play at Your Own Pace: Know your limits and don’t overexert yourself. If you start to feel fatigued or experience pain, take a break. Pushing yourself too hard can lead to injury.
Hydrate and Rest: Staying hydrated is essential for muscle function and recovery. Additionally, rest is crucial to prevent overuse injuries. Avoid playing for extended periods without taking breaks.

Conclusion: Stay Safe and Enjoy Pickleball in San Diego

Pickleball is an exciting and accessible sport that can be enjoyed by players of all ages and fitness levels. However, like any physical activity, it comes with the risk of injury. By staying mindful of the potential risks, warming up properly, using proper technique, and following injury prevention tips, you can reduce your chances of injury and enjoy pickleball safely.

If you’re in San Diego and looking for personalized guidance on how to improve your fitness, prevent injuries, and take your pickleball game to the next level, reach out to a certified personal trainer. Together, we can help you build the strength, flexibility, and endurance needed to play pickleball with confidence and enjoy the sport for years to come!

Optimize Your body with Personal Training:

Are you feeling weak, tired and just not yourself? Are watching your health & Fitness slip away? Maybe it’s time to enhance your Strength, Agility, Stability & Flexibility through exercises. Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

The Mindset of Healthy, Fit People: Unlock Your success with Personal Training

Dec 31 2024

When it comes to achieving long-term health and fitness, success isn’t just about having the right workout routine or diet plan. The key lies in mindset. Healthy, fit people cultivate certain mental habits and attitudes that set them apart. As a personal trainer, understanding and adopting this mindset is critical—not just for your own success, but for helping your clients reach their full potential.

In this article, we’ll explore the mindset of healthy, fit individuals and show you how it can help you transform your fitness journey. Whether you’re just starting or looking to take your fitness to the next level, adopting these mental strategies will boost your success.

1. Growth Mindset: Believing in Progress, Not Perfection

One of the most powerful qualities of fit, healthy individuals is their growth mindset. They don’t expect to be perfect—they expect to improve over time. They understand that fitness is a journey, not a destination.

Key Takeaway: Embrace challenges and view setbacks as opportunities to learn. With a growth mindset, you understand that every workout is a step closer to your goals.

As a personal trainer, I work with clients to develop this mindset, helping them break through mental barriers and move past obstacles. Customized personal training programs can help you embrace the process and make measurable progress toward your fitness goals.

2. Consistency Over Perfection

Fit individuals understand that consistency is far more important than perfection. It’s not about doing the perfect workout every single day; it’s about showing up and putting in the work, even when it feels tough.

Key Takeaway: Consistency builds results, whether it’s hitting the gym, staying active, or sticking to a nutrition plan. Your effort compounds over time.

As your personal trainer, I’ll help you create a sustainable workout schedule and guide you through any challenges that arise, keeping you on track and motivated.

3. Mindful of Nutrition, but Not Obsessed

Fit individuals adopt a healthy relationship with food. They don’t see nutrition as a restriction, but as fuel for their bodies. They understand that balance is key: nourishing the body with the right nutrients without becoming obsessed or fixated on “perfection.”

Key Takeaway: Healthy, fit people choose foods that support their fitness goals while allowing themselves occasional indulgences.

When you work with a personal trainer like me, you’ll not only get fitness guidance but also nutrition advice tailored to your needs, helping you make smarter food choices without feeling deprived.

4. Focus on the Bigger Picture

Healthy, fit individuals see the big picture. They aren’t focused on short-term results but on long-term health and fitness. They understand that fitness isn’t just about aesthetics; it’s about building a strong, functional body that can support them for years to come.

Key Takeaway: Fitness is about more than looking good—it’s about feeling good, having energy, and improving quality of life.

With personalized fitness coaching, you’ll be able to set realistic, long-term health goals that focus on your overall well-being rather than just quick fixes.

5. Embrace Accountability and Support

Fit individuals know that accountability plays a big role in success. They often have a support system—whether it’s a workout buddy, a coach, or a community—that helps keep them motivated and on track.

Key Takeaway: Working with a personal trainer gives you the accountability and support you need to stay committed to your goals.

Having a fitness coach helps you stay focused and provides expert guidance, making your fitness journey more enjoyable and effective. As your personal trainer, I’ll be with you every step of the way to ensure you stay on track, celebrate victories, and learn from setbacks.

6. Positive Self-Talk and Mental Resilience

A positive attitude and mental resilience are essential traits of fit, healthy people. They believe in their ability to succeed and push through mental barriers that might hold others back. They replace negative self-talk with empowering, motivating thoughts.

Key Takeaway: Fitness is as much about mental strength as it is about physical strength. Cultivating a positive mindset will propel you toward success.

Through personalized training and mental coaching, I help my clients build the resilience to keep moving forward, no matter how tough things get. It’s not just about physical transformation; it’s about mental and emotional growth, too.

7. Prioritize Rest and Recovery

Fit individuals understand that recovery is just as important as the workout itself. They prioritize quality sleep, hydration, and stretching to ensure their body can repair, rebuild, and perform at its best.

Key Takeaway: Rest is essential for avoiding burnout, improving performance, and allowing your muscles to recover.

As part of a well-rounded fitness plan, recovery strategies are integrated into your routine. I’ll help you find the right balance of exercise, recovery, and nutrition to optimize your results.

How a Personal Trainer Can Help You Adopt a Healthy, Fit Mindset

As a personal trainer, my role isn’t just to guide you through exercises—it’s to help you develop the mindset and habits that will keep you motivated, consistent, and focused on your goals. With the right mindset, anyone can achieve lasting fitness success.

When you work with me, we’ll craft a personalized training plan that aligns with your unique goals, whether you’re aiming for weight loss, building strength, improving flexibility, or simply boosting overall wellness. Through expert coaching, accountability, and emotional support, I’ll help you cultivate the mindset of a healthy, fit person.

Start Your Journey Today

Are you ready to unlock your potential and transform your body and mind? Contact me today to schedule your first consultation. Together, we’ll develop a personalized fitness plan that empowers you to achieve lasting results. Click on the free consultation link on my website.

Ready to Transform?

Contact John Turk today for a FREE consultation and let’s start building the mindset of a healthy, fit individual together. Whether you’re in need of one-on-one training, group sessions, or nutritional guidance, I’m here to support your journey to health and fitness.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. I’m here to support your journey to health and fitness no matter what your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Deep Squats (Butt Wink) vs. 90-Degree Squats: Which Is Best for Your Clients?

Dec 15 2024

Squats are one of the most foundational exercises in strength training. They target key muscles in the lower body, improve functional mobility, and boost athletic performance. But as a personal trainer, you’ll encounter different types of squats that clients may prefer or need to focus on, namely deep squats (butt wink) and 90-degree squats. Understanding the key differences between these squat variations can help you guide your clients toward the best option for their goals, experience level, and physical condition.

What Is a Deep Squat?

A deep squat (sometimes called a full squat) is where the hips drop below the level of the knees. The thighs go well past parallel to the ground, and in the deepest position, the hips may be lower than the knees, with the glutes closer to or even below the knees. The deep squat challenges the body’s full range of motion, particularly engaging the glutes and hamstrings.

A key thing to watch for with deep squats is the “butt wink”—when the pelvis tilts posteriorly (backward) as the squat reaches its lowest point, causing the lower back to round. While some degree of rounding is normal, excessive butt wink can put undue stress on the lumbar spine, potentially leading to injury.

Benefits of Deep Squats

Full Range of Motion: Deep squats engage a wider range of muscles, including the glutes, hamstrings, and quads. This is especially valuable for clients seeking functional mobility and strength.
Glute Activation: The deeper the squat, the more the glutes are recruited, making it an excellent exercise for glute strength and hypertrophy (muscle growth).
Improved Flexibility and Mobility: Consistently performing deep squats can help improve flexibility in the hips, ankles, and lower back, key areas often limited in many clients.
Functional Movement: Deep squats mimic real-world movements requiring full hip and knee flexion, making them excellent for clients seeking to improve everyday movement and athletic performance.

Drawbacks of Deep Squats

Butt Wink Risk: If a client lacks sufficient hip, ankle, or lower back mobility, they may experience excessive “butt wink,” which places strain on the lower back. Be cautious of clients with a history of back issues.
Flexibility Requirements: Deep squats demand a high degree of flexibility and mobility. Clients with tight hips or ankles may struggle to perform the movement correctly.
Not Always Necessary: For clients focused on strength training for sports or powerlifting, a deeper squat may not be necessary. Parallel or 90-degree squats can often deliver the results they need with less risk.

What Is a 90-Degree Squat?

A 90-degree squat, also known as a parallel squat, is a variation where the thighs are parallel to the floor or slightly below, but the hips don’t drop past the knees. In this position, the knees bend to about 90 degrees, and the pelvis remains in a more neutral position compared to a deep squat.

Unlike the deep squat, the 90-degree squat reduces the potential for lower back rounding or “butt wink.” It’s an excellent option for those who may not yet have the mobility to go deeper or for clients who are new to squatting.

Benefits of 90-Degree Squats

Joint Safety: The 90-degree squat is considered safer for the lower back and knees, particularly for clients who may have limited mobility or those just starting strength training.
Strength and Muscle Focus: This squat variation still targets key lower-body muscles like the quads, hamstrings, and glutes effectively, but with less stress on the body, making it great for hypertrophy (muscle-building) without the risk of improper form.
Easier for Beginners: Because it doesn’t require as much hip and ankle mobility, the 90-degree squat is a great starting point for beginners, helping them master squat technique before progressing to deeper ranges of motion.
Reduced Risk of Injury: With less extreme flexion and a more neutral spine position, the 90-degree squat poses a lower risk of injury—especially in clients with less-than-optimal flexibility or strength.

Drawbacks of 90-Degree Squats

Less Glute Activation: The 90-degree squat places less emphasis on the glutes compared to deeper squats, especially in the lower portion of the movement.
Limited Range of Motion: While effective, the shallower depth means that fewer muscle fibers are recruited overall. Clients looking to develop maximum mobility or full-body strength may benefit from incorporating deeper squats.
Not Always Functional: The 90-degree squat doesn’t always mimic the full range of motion required in athletic activities, where deeper knee and hip flexion is needed.

Deep Squats vs. 90-Degree Squats: Which Should You Recommend to Clients?

As a personal trainer, the choice between deep squats and 90-degree squats should be based on your client’s goals, fitness level, and current mobility.

For Strength and Powerlifters

90-Degree Squats: Competitive powerlifters typically perform squats to at least parallel for optimal leverage and joint safety. Since deep squats place more strain on the body, they are usually reserved for accessory movements or mobility work in powerlifting programs.
Deep Squats: Can be beneficial for accessory training and mobility development, but not always necessary for strength-focused athletes.

For Athletes and Functional Training

Deep Squats: Athletes often benefit from deep squats, as they mirror the functional movements required in many sports—where full hip and knee flexion come into play. Deep squats also help improve joint mobility and overall athletic performance.
90-Degree Squats: Still useful, but may not fully simulate the range of motion needed for many athletic movements. They can be a good option for building strength in the quadriceps and hamstrings, especially in those with limited mobility.

For Muscle Building (Hypertrophy)

Deep Squats: Ideal for targeting the glutes, quads, and hamstrings. The greater range of motion allows for optimal muscle recruitment and is key for those focused on building mass in the lower body.
90-Degree Squats: Still effective for muscle growth, but may place less emphasis on the glutes, particularly in the lower portion of the movement. They are a great option for clients who are working on improving squat technique or building strength with a lower risk of injury.

For Injury Prevention and Safety

90-Degree Squats: Excellent for clients with limited mobility or those new to training. The 90-degree squat is safer for the lower back and knees, making it a good choice for those who are concerned about joint health or have a history of injury.
Deep Squats: If a client lacks the necessary flexibility or technique, deep squats can increase the risk of injury—especially if the “butt wink” causes unnecessary lumbar strain. It’s essential to assess their mobility and gradually build up to deeper squats over time.

For Beginners

90-Degree Squats: Perfect for beginners who need to focus on form and build foundational strength. It’s easier for most clients to execute without the risk of mobility restrictions.
Deep Squats: More challenging for beginners and those with limited flexibility. Focus on improving hip, ankle, and lower back mobility before progressing to deeper squats.

Conclusion: Making the Right Choice for Your Clients

Both deep squats and 90-degree squats have their place in a well-rounded training program. The decision of which to prioritize depends on the client’s individual goals, experience level, and mobility.

Deep squats are ideal for clients seeking full-body activation, improved flexibility, and functional strength. They’re great for athletes, muscle growth, and mobility, but require good mobility and proper technique.
90-degree squats are safer and more accessible, especially for clients with mobility limitations, beginners, or those focused on strength training without the risk of injury.

In many cases, a combination of both squat variations will provide the best results, incorporating the benefits of both while minimizing the risk of injury. As a personal trainer, it’s important to assess each client individually, adjusting squat depth and technique based on their unique needs and progress.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Why Grip Strength is a Key Indicator of Aging: Insights for Personal Training

Aug 10 2024

Introduction

As we age, maintaining our physical health becomes increasingly important. One often-overlooked metric that can provide significant insights into our overall well-being is grip strength. Surprisingly, grip strength is not just an indicator of hand and forearm fitness but also a crucial predictor of aging and overall health. For personal trainers and fitness enthusiasts alike, understanding and leveraging grip strength can be a powerful tool in promoting longevity and health.

What is Grip Strength?

Grip strength refers to the maximum force that can be applied by the muscles of the hand and forearm. It is commonly measured using a dynamometer, a device that quantifies how much force a person can exert when gripping. While it might seem like a simple measure, grip strength is a valuable indicator of several aspects of health and fitness.

The Link Between Grip Strength and Aging

Predictor of Functional Decline

Research has shown that grip strength declines with age. This decline is often associated with decreased muscle mass and strength, which can lead to functional impairments. For older adults, weakened grip strength can indicate difficulty in performing daily activities, from opening jars to carrying groceries. Regular strength training can help mitigate this decline and improve overall functional capacity.

Indicator of Sarcopenia

Sarcopenia, the age-related loss of muscle mass and strength, often manifests through diminished grip strength. Sarcopenia increases the risk of falls, fractures, and overall mobility issues. By monitoring grip strength, personal trainers can identify early signs of sarcopenia and tailor their programs to include resistance training that helps combat this condition.

Correlation with Overall Health

Studies have found a strong correlation between grip strength and various health outcomes. Lower grip strength has been linked to increased mortality risk, poorer cardiovascular health, and diminished cognitive function. Maintaining or improving grip strength through targeted exercises can thus have broader implications for longevity and quality of life.

Incorporating Grip Strength Training into Personal Training Programs

Assessment and Monitoring

Start by incorporating grip strength assessments into your client’s regular fitness evaluations. This can be done with simple dynamometer tests to establish a baseline and track progress over time. Regular monitoring will help in adjusting training programs as needed and in setting realistic, achievable goals.

Targeted Exercises

Incorporate exercises that specifically target grip strength into your personal training programs. Effective exercises include:

- Farmer’s Walk: Holding heavy weights in each hand and walking a set distance helps build overall grip strength.
- Dead Hangs: Hanging from a pull-up bar strengthens the grip and forearm muscles.
- Hand Grippers: Using hand grippers or resistance bands can improve grip endurance and strength.
- Wrist Curls: Performing wrist curls and reverse wrist curls targets the muscles involved in grip strength
- Holistic Approach Integrate grip strength training with a holistic fitness approach that includes cardiovascular, flexibility, and balance exercises. This comprehensive strategy not only improves grip strength but also supports overall physical health, which is crucial as we age.

The Bottom Line

Grip strength is more than just a measure of hand and forearm power; it’s a valuable predictor of aging and overall health. For personal trainers, integrating grip strength assessments and targeted exercises into training programs can help clients maintain their independence, improve functional abilities, and enhance their quality of life. By focusing on grip strength, you can offer a more effective, age-appropriate fitness regimen that supports longevity and well-being.

Conclusion

Incorporating grip strength training into your personal training programs can make a significant difference in your clients’ health and fitness. By recognizing grip strength as a key indicator of aging, you can provide tailored, effective training strategies that promote longevity and functional independence. Emphasize grip strength in your fitness assessments and program design to help your clients achieve their best possible health outcomes.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Understanding Syncope During Deadlifts: Causes and Prevention

Jul 13 2024

Deadlifts are a fundamental exercise in strength training, offering numerous benefits including improved posture, increased muscle mass, and enhanced core strength. However, some individuals experience syncope, or fainting, during or after performing deadlifts. Understanding the causes and how to prevent this can ensure a safer and more effective workout.

What is Syncope?

Syncope is a temporary loss of consciousness typically caused by a drop in blood pressure. This is especially common in powerlifting during a heavy deadlift. The system overcompensates, and just as you finish the lift, blood pressure suddenly falls. This can happen very quickly, and it’s this sudden drop in blood pressure that makes you feel like you’re going to faint. This can result from various factors, including dehydration, insufficient oxygen to the brain, or sudden changes in body position.

Why Does Syncope Occur During Deadlifts?

Valsalva Maneuver: During heavy lifting, many lifters use the Valsalva maneuver, which involves holding one’s breath to stabilize the core. While effective for supporting the spine, this technique can reduce venous return to the heart, decrease cardiac output, and ultimately reduce blood flow to the brain, causing fainting.
Orthostatic Hypotension: Rapid changes in body position, such as standing up quickly after a deadlift, can lead to orthostatic hypotension. This sudden drop in blood pressure can cause dizziness and syncope.
Overexertion and Fatigue: Intense physical exertion, especially with heavy weights, can strain the cardiovascular system. Overexertion can lead to a temporary decrease in blood pressure and blood flow to the brain, resulting in fainting.
Dehydration and Electrolyte Imbalance: Dehydration and an imbalance of electrolytes, crucial for muscle function and fluid balance, can impair cardiovascular function and contribute to syncope.
Hypoglycemia: Low blood sugar levels can lead to weakness, dizziness, and fainting. This is particularly common in individuals who have not eaten adequately before a workout.

Prevention Strategies

Proper Breathing Technique: Avoid holding your breath excessively during lifts. Focus on a controlled breathing pattern, exhaling during the exertion phase of the lift.
Gradual Position Changes: After completing a deadlift, avoid sudden movements. Take a moment to stabilize your body and stand up slowly to prevent a sudden drop in blood pressure.
Hydration and Nutrition: Ensure you are adequately hydrated before and during your workout. Consuming a balanced diet with sufficient carbohydrates and electrolytes can help maintain energy levels and prevent hypoglycemia.
Adequate Warm-Up: A proper warm-up routine increases blood flow, enhances cardiovascular function, and prepares your body for intense exercise. Incorporate dynamic stretches and light cardio before lifting.
Monitor Weight and Intensity: Gradually increase the weight and intensity of your deadlifts. Avoid lifting weights that are excessively heavy for your current strength level.
Regular Health Check-ups: If you frequently experience syncope during workouts, consult a healthcare professional. Underlying health conditions such as heart problems or blood pressure issues may need to be addressed.

Conclusion

While syncope during deadlifts can be alarming, understanding its causes and implementing preventive measures can help mitigate the risks. By focusing on proper breathing techniques, gradual position changes, and maintaining hydration and nutrition, you can enjoy the benefits of deadlifting while minimizing the risk of fainting. Remember, safety should always be your priority during any workout routine.

By following these guidelines, personal trainers can ensure their clients have a safe and effective deadlifting experience, maximizing the benefits of this powerful exercise without the risk of syncope.

Optimize Your body with Personal Training:

Looking to maximize your fat loss and achieve your fitness goals? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 or Visit us at www.PersonalTrainerSanDiego.com to Get Started!

Low intensity cardio vs High intensity cardio

Jun 3 2024

When it comes to burning fat, the fitness world often debates between two popular types of exercise: Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT). Both have their advocates and benefits, but which one truly reigns supreme in the quest for fat loss? In this article, we’ll dive deep into the mechanics, benefits, and considerations of LISS and HIIT, helping you determine which is best for your personal training goals.

Low-Intensity Steady State (LISS) Exercise?

LISS exercise involves performing aerobic activities at a low to moderate intensity for a prolonged period. Common examples include brisk walking, cycling, swimming, or jogging at a steady pace. Typically, LISS workouts last anywhere from 30 to 60 minutes.

Benefits of LISS:

Accessibility: LISS exercises are easy to perform and don’t require advanced fitness levels or specialized equipment.
Lower Risk of Injury: Due to its low intensity, LISS reduces the risk of injury, making it suitable for beginners and those recovering from injuries.
Improved Endurance: Consistent LISS workouts enhance cardiovascular endurance and overall aerobic capacity.
Stress Reduction: The steady, rhythmic nature of LISS can help reduce stress and improve mental well-being.

Fat Burning with LISS:

LISS primarily uses fat as a fuel source during the workout. Since the intensity is low, the body relies more on fat oxidation compared to carbohydrates. However, the total calorie burn may be lower compared to higher-intensity workouts.

What is High-Intensity Interval Training (HIIT)?

HIIT involves alternating between short bursts of intense exercise and periods of rest or low-intensity exercise. A typical HIIT session lasts between 20 to 30 minutes and can include activities like sprinting, cycling, or bodyweight exercises performed at maximum effort.

Benefits of HIIT:

Time Efficiency: HIIT workouts are shorter, making them ideal for those with busy schedules.
Increased Caloric Burn: HIIT can burn a significant number of calories in a short period and continues to burn calories post-workout through the EPOC (Excess Post-Exercise Oxygen Consumption) effect.
Improved Cardiovascular Health: HIIT enhances cardiovascular fitness and can improve heart health more rapidly than steady-state cardio.
Metabolic Boost: HIIT increases metabolic rate, which can aid in fat loss and muscle preservation.

Fat Burning with HIIT:

HIIT primarily burns carbohydrates during the intense phases of the workout. However, the afterburn effect (EPOC) ensures that the body continues to burn fat for hours after the workout. This makes HIIT highly effective for overall fat loss.

LISS vs. HIIT: Which is Better for Burning Fat?

Both LISS and HIIT have their unique advantages when it comes to burning fat. The best choice depends on individual preferences, fitness levels, and goals.

Factors to Consider:

Fitness Level: Beginners may find LISS more manageable, while those with a higher fitness base might benefit more from the intensity of HIIT.
Time Availability: If you’re short on time, HIIT offers a more efficient way to burn calories and fat.
Sustainability: Consistency is key for fat loss. Choose the type of exercise you’re more likely to stick with in the long term.
Joint Health and Injury Risk: Those with joint issues or injuries may prefer LISS due to its lower impact on the body.

Combining LISS and HIIT:

For optimal fat loss and overall fitness, incorporating both LISS and HIIT into your routine can be highly effective. This approach allows you to enjoy the benefits of both exercise types while preventing burnout and overtraining.

Conclusion:

In the battle of LISS vs. HIIT for fat burning, there is no one-size-fits-all answer. Both have proven to be effective in their own right. LISS offers a low-impact, accessible option that burns fat during exercise, while HIIT provides a time-efficient, high-intensity alternative that continues to burn fat long after the workout is over. Ultimately, the best exercise for burning fat is the one that fits your lifestyle, preferences, and fitness level, ensuring you stay consistent and motivated on your journey to better health.

For personalized training plans and expert guidance, consider consulting with a certified personal trainer who can tailor a program to your specific needs and goals.

Optimize Your Fat Loss Journey with Personal Training:

Looking to maximize your fat loss and achieve your fitness goals? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whether you prefer the steady pace of LISS or the intense bursts of HIIT, we’ll create a customized plan that works for you.

Call 858-877-1370 or Visit us at www.PersonalTrainerSanDiego.com to Get Started!

Determining Body Composition to lose weight

May 31 2024

Body composition is extremely important for our overall health. When we get obese or overweight it opens us up to a plethora of diseases such as diabetes, heart disease and immune issues not to mention over time it destroys our joints from carrying excess weight. Body composition is extremely important for athletes at all levels because being overweight has significant consequences on athletic performance. Just a 2% increase in body fat can dramatically impede and athletes’ performance.

So, as Personal Trainers, it’s really important to be able to track fluctuations in fat free mass. According to the Minnesota starvation study, if an individual loses too much fat free mass while losing weight ie. muscle, the body will experience something called Hyperphagia: https://my.clevelandclinic.org/health/symptoms/24637-polyphagia-hyperphagia, which is an extreme hunger response that’s out of balance with our metabolic use. This causes the person to experience a desire for extreme “binge” eating. It’s theorized that once the Fat Free Mass or muscle is gained back the hyperphagic condition will cease. It’s speculated that Muscle tissue is responsible for individuals to maintain what is known as the “set point” in the weight loss and Personal Training industry.

So it’s safe to say that body composition is an extremely important aspect when beginning to lose weight- correctly. There are several methods of measuring body fat that Personal Trainers use but it’s important to note that all of these methods that I will touch on are estimates at best because it’s hard to access a living organism that consists of muscle, bone and water etc. So most methods have a margin of error. Below are the most common methods I will touch on as a personal trainer and where you as a consumer can find one of these methods. Below is an image of the classifications of body fat levels. This chart will give you an idea of a healthy body fat percentages according to age and gender. It’s also important to note that here on my personal training website, I have a body fat calculator that you can use to get a rough estimate of what percentage you may have. All you need is a flexible tape measure and a few basic circumference measurements. Here is a link to my Personal Training calculator page. https://personaltrainersandiego.com/estimating-body-fat-calculator/

TYPES OF MEASUREMENT:

Circumference measurements, which can be done using a tape measure or more advanced techniques such as a styku. In Styku’s case, circumference measurements of the body are captured in Styku’s 3D body scan and are applied to an equation that Styku derived using hundreds of subjects scanned in a DEXA machine. DEXA stands for Dual-Energy X-ray Absorptiometry, and the device is an X-ray machine you lay down on as X-rays are passed over your body. DXA scans are considered the gold standard in body fat analysis. Most circumferences measurements using a tape measure or body fat caliper are entered into a formula that uses age, height, weight, gender and calipers or tape measure values and computes an individual’s body fat. The problem is there are over 100 formulas for this. The Styku is a very accurate assessment tool in the circumference method and if you would like to get one done, many gyms have them now.
As I stated earlier these formulas are estimates and most circumference formulas have and margin of error at 3-5%. The software I prefer when using calipers to calculate my personal training clients body fat % is one owned by Linear.
See the link: http://www.linear-software.com/online.html
The next one is called a BodPod, which operates off of Air Displacement Plethysmography. It is similar to under water hydrostatic weighing but employs air as a medium instead of water. There is a margin of 3-4%. BodPod is available in most cities via a google search. No prescription is needed. If you reside in San Diego, check out this link: https://www.fitnescity.com/bod-pod-test-in-san-diego-ca
Hydrodensitometry or better known as hydrostatic weighing. At one time this was the gold standard for calculating body fat percent. The problem is it is a large piece of equipment filled with a large volume of water. The participant sits on a chair in the tank and is then completely submerged into water. It works off the concept that fat floats. So the heavier you are in water the lower the body fat percent. It has a 3-5% margin of error. If you live in San Diego there is a company I have used before called “Get Tanked”. I had a great experience using them and I recommend them if you are interested in this form of testing. What’s great is that he has a mobile unit and operates out of truck, so he can come to you. Check out: https://www.bodyfattestsandiego.com/
Next is the Bioelectrical Impedance Analysis or BIA. It’s based off the theory that fat mass does not conduct electricity, while lean mass is a very good conductor. By measuring the rate of travel of the electrical impulse, one’s body fat percentage can be estimated. The problem is there is a large degree of variability between units sold especially the hand-held ones and the ones on a scale. They are not accurate and have a large degree of variability, up to 5% or more in some cases. The two point BIA machines calculate fat based on a “Prediction calculation” which is not accurate and like I said-a prediction. However, there is a unit called the In Body 570, which uses a four-point system of contact instead of a two point like the hands only or feet only. The In Body 570 is expensive but many personal training facilities have them now and they are an accurate means of assessing body composition. The best thing is that it can assess body water which can be paired with a DXA scan result to give the data 4 compartments of measurement, which is a the most accurate estimator of body fat %.
Lastly is the DXA scan or Dexa as it is commonly known. This advanced form of x-ray technology was first used to detect osteoporosis to determine a person’s level of bone loss. This is now the gold standard for measuring body fat percentage in the personal training industry as well as other weight loss specialists. It is even more accurate when it findings are combined with the assessed body water from a bioimpedance scan (BIA) in category four above. In an article written by Abbie Smith Ryan- In the 2017 international Journal of Sports Nutrition, Smith -Ryan explains how the four components of measurement that we obtain from the two tests combined being Bone, Lean Body Mass, Fat Mass and water, can yield the most accurate body fat assessment.

In closing, it is important to remember when trying to lose weight or body fat that the individual or athlete loses weight slowly which will minimize muscle wasting. Too little calories will cause muscle to be used as energy and in turn could trigger hyperphagia which is a nightmare if you are trying to drop fat weight with a ravenous appetite.

The following will give you an idea of what I do as a personal trainer and former competitive bodybuilder and fitness model, to keep my body fat in check. What I first do is determine my maintenance calories. On my personal training website here, I have a really cool calculator you are free to use that will give you an idea of what your body fat percentage may be. Go to: https://personaltrainersandiego.com/estimating-daily-calories/

Once I have determined my maintenance calories, I use a free App called MyFitnessPal and a must have if you want to be technical about losing weight. Most of all it keeps you accountable so you can see in real time when you need to put the fork down.

I then log my “maintenance” calories for four days to see what my weight does. At the end of four days if I lose 3 or more pounds (and you are NOT obese) my calories are too low and I need to raise them 250 a day for four days again. If my scenario is that after four days I don’t lose weight, I subtract 250 kcals a day and see what happens after four more days.

Once I find a caloric range where I lose 1-2lbs a week, I then incorporate a caloric fluctuation with a weekly total calorie goal. Allowing me to eat more some days and less others.

As far as my macro-nutrients go, I eat (1) gram of protein per pound of body weight. If I weigh 200 lbs. I eat 200 grams, which is 800 calories. If my total daily calories are 3000, the remaining 2200 calories will consist of 80% carbs and 20% fat. I can’t stress how important strength training is when losing weight. By strength training we maintain or even gain muscle mass which helps inhibit Hyperphagia.

Thanks- John

My Experience with the supplement-Nattokinase

May 21 2024

Hello everyone,

I wanted to share my recent experience with a supplement that has been garnering a lot of attention for its potential heart health benefits: Nattokinase. Derived from the Japanese soy product natto, nattokinase is known for its fibrinolytic properties, meaning it helps dissolve blood clots and can contribute to reducing high blood pressure and the risk of strokes through a process called fibrinolysis.

A particular study that caught my attention can be found here: Nattokinase Study. The study highlighted the benefits of a 10,800 FU/day dosage of nattokinase, noting no adverse side effects among the 1062 participants. It was emphasized that lower dosages were not as effective, which is an important point to consider when choosing a supplement regimen.

Given the potential lingering effects of COVID-19, which can include increased clotting risks, I decided to try nattokinase. I found a reputable company that offered a clean product with minimal fillers, providing 4000 FU per capsule. To meet the study’s recommended dosage, I took three capsules daily, totaling 12,000 FU, slightly above the study’s suggestion but within what I believed to be a safe range.

It’s crucial to note that nattokinase should not be taken with other blood-thinning agents like aspirin, Ibuprofen, aspirin or Ginkgo Biloba due to the increased risk of bleeding complications. I was taking fish oil at the time which also thins the blood.

After taking nattokinase for four months, I began noticing some concerning symptoms. Initially, I observed a blood bruise in my big toe joint, which I dismissed as arthritis given my age of 62. However, my joints became severely stiff over time. I also noticed blood bruising in several finger joints. Suspecting the nattokinase might be the cause, I researched and found information on Hemarthrosis, a condition where bleeding inside the body causes blood to pool around a joint.

As a precaution, I have stopped taking nattokinase and will monitor my condition over the coming weeks. I plan to update you all on my progress.

This experience serves as an important reminder that supplements, while beneficial, can also be potent and potentially harmful if not used correctly. Always consult with a healthcare professional before adding any new supplement to your routine.

Stay informed and take care.

John Turk

Exercise Myths and Why!

Dec 27 2010

I’ve been a personal trainer for well over thirty years and it never ceases to amaze me how some of the mainstream media and public still believe certain myths about diet and exercise as fact. So what I will try to do here is “debunk the funk” about some of the most common myths that many people believe to be true. We all have our excuses not to workout or to stay out of the gym but in order to see great results, we need to STOP making excuses, and as my company slogan says- “Get over it”.

So I decided to list the most common exercise myths in the order of what I believe to be the most rediculous.

1) “Lifting heavy weights or lifting any weights makes you bulky.”

This aggravates me more as a personal trainer than any of the other myths on the list. I can point out many men under 150 pounds that can lift far more weight than I can. They are actually skinny. So what makes someone bulky you ask? It’s simple: Your Fork! Weight lifting and the type of results you want to achieve all depends on how you workout with those weights. So many woman are tricked into this “bulky belief” which robs them of so many benefits, such as greater bone density to prevent osteoporosis, strength that helps them in everyday life and vital hormone and immune system stabilization that only hard work can attain as we age. Lastly, an increase in metabolism at rest, due to an increase in lean tissue (not bulky fat). Muscle cells have something called a mitochondria which is the powerhouse of the cell and uses energy. With an efficient mitochondria a person can burn more calories at rest. Here’s more info on weight training’s benefits.

2) “Too much muscle turns into fat”

This one is so crazy that it doesn’t even warrant much of an explanation. Muscle is muscle it can not turn into fat. What makes this seem true is many of the bodybuilders and football players continue to eat like they did when they were competing and put on weight when they quit because their eating habits do not change.

3) “If I don’t eat I will lose more weight”

This is true at first, however after 24hrs your body begins to slow the metabolism to accommodate for the lower caloric intake and before you know it you’ll find yourself putting weight on by eating just a Tic Tac. So try to aim for a daily caloric deficit of 300 calories below your maintenance. This will prevent the body from slowing the metabolism. As a general rule of thumb, a good way to find a starting point to determine your daily caloric intake is to take your body weight and multiply it by 15. Realize some people may require more or less. This is only a starting point and a safe amount of weight loss per week is 1-2lbs. If you lose more than 3 pounds in a week you run the risk of slowing your metabolism. Here’s some good information about nutrition and personal fitness.

4) “I just want to work my stomach so I can spot reduce”.

Are you sure??
The initial feeling of spot reducing that many new exercisers experience is the toning of a muscle that was not used for a very long time. After that, all one can do is build that muscle and not spot reduce the fat around it. Unfortunately when God created us, he made us all unique and we all deposit fat differently. Some around the stomach, some around the hips and butt and others between the ears. The ones that develop fat between the ears will never lose weight because they continually believe these crazy myths and try to replace hard work and dedication to a healthy lifestyle with fad diets, pills and potions and other drugs that make your stomach look…down right nasty.

4) “Stretch before you workout”

Although I am a big believer in stretching it is also possible to over stretch and impede performance. In sport a muscle requires a certain amount stretch reflex to attain maximum speed and performance. By over stretching an athlete can impede this reflex and slow his or herself down or worse cause injury. Light stretching on a daily basis before and after exercise or sport is best. Stretching should be relaxing and not painful.

5) “Don’t eat before you workout”

This school of thought is correct when it refers to a large meal, however studies have found that small feedings a half hour before exercise actually helps to limit fatigue and muscle tissue breakdown. Realize it is not advisable to eat prior to a competitive event and it’s a good idea to speak to your coach or nutritionist if you are competing in any activity.

6) “Don’t eat fatty foods”

This pertains mostly to trans fat or saturated fats. The fats contained in walnuts, seeds, avocados, fish and oils such as olive oil are excellent for maintaining health and should not be avoided unless there is a medical reason why.

Well I hope this information helps and as always if you are under the care of a doctor or nutritionist always ask them what to do before adding or changing your diet and before beginning an exercise program.

Personal Training Tip: Staying motivated to workout and eat right

Sep 11 2010

The alarm clock goes off: You hit the snooze knowing you have to go to the gym and throw around weights and move your body in ways that makes you want to hit the snooze again. Now it’s raining out, cold and you’re nice and warm in your bed… so… you hit the snooze again. Before you know it your Personal Trainer is calling wondering where you are. Or you make it to the gym hoping that he/she doesn’t show up; however if you workout with me you know that’s a fat chance.

Does this sound familiar? You’re not alone. Being in the fitness industry for over 30 years, I’ve seen every excuse to not workout. Some excuses are good but most are bad. I especially love the honest one’s like: “I got hammered last night on Margarita’s and pizza and I feel like crap.” (I won’t mention your name you’re secret is safe with me)

At any rate, lets face it we’re all human beings, we have emotions, desire’s, likes, dislikes and more importantly a lifestyle. If I sat here and told you working out is a blast and I love eating good all the time I’d be a liar with a nose the size of New Jersey. The truth is that I also constantly struggle, and everyday I have challenges. Every time I walk into Starbucks I can swear that the French Toast Muffin calls out to me, but I ignore it like a telemarketer and move on.

So how does one stay motivated and still enjoy the finer things in life? It’s called balance and I’m not talking about the stability ball. Here are some helpful hints that help get me through.

For working out:

I love working out so it’s not a problem for me. I can tell that many of you would rather have your toenails ripped out. To get over this tell yourself “You Like It”. If anyone remembers Freud from psychology class, we all know what a self fulfilling prophecy is. So make it a positive one and not negative by being excited to go to the gym and watch your body improve in regards to strength, coordination and endurance. Remember the old saying “Pain is weakness leaving the body”!
Set clear attainable goals. Unrealistic goals like losing 4-5 pounds a week is not only crazy but unhealthy. Strive for 1-2 pounds a week at most, if you are under 30% body fat.
Use visualization. Picture your body munching on all the fat cells while your working out. You can do this with your diet as well, whenever you eat good healthy food.
Take a challenge from a co-worker who is harassing you about working out or eating better. No one wants to lose to the office loud mouth.
Wear clothes that are not flattering to a body part you do not particularly care for. For example, if you hate your stomach wear tighter fitting shirts around your mid section while working out to remind yourself why you’re there. Who cares what other people think, they’re not you and honestly, are we all really that important to each other. Once that stomach shrinks down those same people will compliment you on your hard work and new appearance and that my friends is positive reinforcement!

For eating right:

I always eat before I go out to dinner with friends, so I don’t go overboard on the pre meal snacks, like bread, garlic and olive oil.
Out of site out of mind. I don’t even let them put the bread on the table. Once a week I reward myself with it though.
Fill up on vegetables as much as you want you can, even put a little olive oil on them.
There are 4 ways your body turns down the hunger signal.

1. Blood sugar rising is number one. So eat “slow burning” carbs chewed well. I.e. Any whole grain.
2. Warm foods- Heat things up.
3. Distention or expansion of the stomach wall. i.e. Fiber
4. Hormones- Ghrelin is a hormone the body secretes in response to mealtime or starvation. By eating smaller more frequent meals you can keep this hormone from going haywire. Another thing to keep it at bay is to eat protein with every meal and surprisingly, getting 8 hours of sleep.

Don’t drink water or any fluids with meals. This dilutes digestive enzymes and can lead to malabsorption of nutrients; which in turn can cause nutrient imbalances leading to cravings, bloating and gas.
Balance your intestinal flora. Certain bad bacteria can overcome our gut from antibiotics, alcohol and poor diet. These “Bad Bacteria” set up shop in our intestines and stomach and some of them can cause cravings such as sugar. So try to limit your alcohol consumption and bad eating habits. A good coarse of probiotics won’t hurt either, so talk to someone who is knowledgeable in supplements.
Lastly, I always think health first whenever I am deciding what to eat. Too many times many of us do the opposite. We eat first, think about it after and get depressed. It’s a vicious cycle because after a while you feel defeated and the road ahead looks long, so we give up. What you need to realize is that if you are not seeing benefits in your body fast enough, there are significant changes going on inside that will help you live a longer healthier pain free life. One thing you must remember, weight gain not only can shorten your life it can also make the quality of it bad as well. Excess weight causes strain on the joints, muscles, tendons and ligaments. That can lead to arthritis, tendonitis, bursitis and a whole list of itis’. So when I am looking at food, many times I say to myself, “Self- is that piece of cake worth the regret I’m going to feel not to mention what it’s going to do to my insides.”

So there you have it in a nutshell. Eat, live and be healthy all.

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1. Growth Mindset: Believing in Progress, Not Perfection

2. Consistency Over Perfection

3. Mindful of Nutrition, but Not Obsessed

4. Focus on the Bigger Picture

5. Embrace Accountability and Support

6. Positive Self-Talk and Mental Resilience

7. Prioritize Rest and Recovery

How a Personal Trainer Can Help You Adopt a Healthy, Fit Mindset

Start Your Journey Today

What Is a Deep Squat?

Benefits of Deep Squats

Drawbacks of Deep Squats

What Is a 90-Degree Squat?

Benefits of 90-Degree Squats

Drawbacks of 90-Degree Squats

Deep Squats vs. 90-Degree Squats: Which Should You Recommend to Clients?

For Strength and Powerlifters

For Athletes and Functional Training

For Muscle Building (Hypertrophy)

For Injury Prevention and Safety

For Beginners

Conclusion: Making the Right Choice for Your Clients

Conclusion:

WHAT TYPE OF PERSONAL TRAINING ARE YOU LOOKING FOR?

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