What is fitness?
Fitness is a healthy state of mind and body that everyone can and should claim. Each of us has our own personal definition of fitness. Our standard of physical fitness is based on health, not athletic ability. At Integrated Training Systems, we define fitness as the ability to perform your daily activities or sport with vigor and without pain or injury.

If there's anything I want to convey is that fitness isn't a thing separate and apart from "real" life. To the contrary, by being integrated into our daily living, the fitness lifestyle makes life far better than it otherwise could be.

What is an effective exercise program?
An effective exercise program should include exercises that will prevent future injuries by correcting imbalances, and/or properly preparing the individual for situations that they face in their sport or daily activities. In order to best prescribe corrective exercises, it is important for a trainer to know how to properly perform a wide variety of exercises, incorporating many modalities. (10)

What's the perfect workout?
Just as there is no one perfect food, but several food groups that make up a balanced diet, so it is that no one exercise meets all physical fitness requirements. Rather, several forms of activity-integrated together constitute a balanced fitness program.

In 1998, a panel of exercise scientists with the American College of Sports Medicine reviewed 262 studies to develop the optimal prescription. It included the elements of what has become know as the fitness "pyramid" or activities-flexibility (stretching) exercises, resistance (weight training) exercises, and cardiovascular (aerobic) exercise. If you're just starting out, a goal of 30-minutes per day is a good benchmark. You can start with something as simple as a brisk walk for a half hour a day.

How do I get started?
Each client begins with a full fitness evaluation. A medical history questionnaire is filled out, along with anthropometrical measurements, bodyweight, and body fat percentage, resting heart rate, blood pressure and flexibility testing. Clients are re-evaluated every eight weeks.

When will I see results?
Results will be a reflection of your commitment and investment in exercising regularly, eating right, getting enough rest, and reducing stress levels. Health and vitality are not going to develop in your body until you make conditions favorable for them there. "To be healthy, you've got to model your eating, exercise and lifestyle after healthy people." -Paul Chek

Achieving weight loss, physique enhancement or athletic goals you may have in mind takes time and effort. At the end of the day ask yourself, "Am I spending enough time each day to let my body change in a positive way?" It all starts with setting goals.

What is a realistic goal?
Exercise and weight loss goals vary from individual to individual. Regardless of what your individual goals may be, in order to achieve your goals you must follow the S.M.A.R.T. plan. (see Brett's article: Set Your Goals, Then Achieve Them!)

What does a personal trainer do?
The job of a personal trainer is not simply to count reps, but to develop a program that is appropriate for you, measure progress, and assist in re-establishing new goals. Each client's goals, needs and abilities are different. Some exercises appropriate for someone else may be inconsistent with your goals or inappropriate for you and your body. Integrated Training Systems definitely does not believe in the one size fits all philosophy.

Why should I use a personal trainer?
Once considered only within the reach of celebrities, professional athletes and wealthy socialites, personal training is now being embraced by mainstream consumers. People of all walks of life realize the benefits of working with fitness professionals. They have found out that their chances of success in reaching their goals are much greater when they are directed, instructed, monitored and coached by someone whose sole purpose is to help get them fit.

What should I look for in a personal trainer?
Finding the right trainer is crucial to whether or not you stick to your program, see results, avoid injury and enjoy the process. Here are a few things to look for.

A fit appearance-This is not to say that just because your trainer is fit, he or she is credible, but it's a good beginning. They should be someone you could aspire to be like.

A trainer who practices what he or she preaches-It's hard to take advice from someone with poor health habits, a big gut or a cigarette. A good trainer is interested in helping you maintain a balanced, healthy lifestyle in addition to exercise. When the trainer does the very same things that they tell you to do, it's easier to get motivated. You'll also believe that what the trainer is advocating is possible for you.

Knowledge and credentials-It's great for a trainer to be in shape, but what about knowledge? Unfortunately, this is something that many trainers lack. To design a safe, effective workout, your trainer should have a good knowledge of everything from exercise physiology and injury prevention; to nutrition and motivational techniques. Anyone can use the label "personal trainer, "so check credentials. Not all certifications are created equal. Do they posses a college degree? Is your trainer current? Your trainer's learning doesn't stop with one certification, because there is new information coming out all the time. Does he or she read up-to-date information, attend workshops and seminars regularly? The more your trainer knows, the better it is for you.

Referrals and references-Be sure to ask for references, which can help you to familiarize you with the trainer's background and results with other people. It's also a great way to get answers to the questions you might be uncomfortable asking the trainer directly.

Go with you gut- Lastly, and perhaps most importantly, since this person is in such close contact with your body, make sure that your trainer is someone you like and feel comfortable with.

What does C.H.E.K certified mean?
There are numerous certifications for many different things-few which guarantee competence. To be awarded the C.H.E.K Institute seal of approval, you must prove that you have the hands-on skill that separates you from the rest. Paul Chek is well known for saying that "knowledge is not power, applied knowledge is power."

Why Eat Organic?
Organic foods are grown without the use of synthetic pesticides or chemical fertilizers. The USDA organic standards prohibit the use of synthetic pesticides, hormones and antibiotics in organic foods.
Organic foods contain no artificial flavors or preservatives. The USDA organic standards prohibit all artificial preservatives and flavors, as well as ingredients that are irradiated or genetically engineered.
Organic farming helps protect and nurture the environment. Organic farmers rely on time-tested natural methods including soil building and crop rotation to reduce the negative impact on the environment.

What is a Certified Golf Biomechanic?
A Certified Golf Biomechanic ia a specialist in creating conditioning programs for golfers. A Golf Biomechanic improves performance in golfers by addressing golf-specific conditioning needs. C.H.E.K Certified Golf Biomechanics have completed a 5-day course and passed both written and practical exams.

Why do I need a golf conditioning program?
Ever wonder why despite all the advances in golf club technology, golf scores haven't really improved over the last century? The problem lies not with the golf club technology, but with the golfer! We believe that in order to meet the rigorous demands that the game of golf places on your body to swing the golf club consistently and hit the ball farther, and to minimize the risk of injury, a good golf conditioning program is needed. Our golf conditioning program in based on the principles taught by Paul Chek. Paul is world-renowned for his innovative approaches to exercise, rehabilitation and sports training.

Why is it important to follow the Flexibility-Stability-Strength-Power conditioning formula for Golf?
It is important to address these conditioning factors in the correct order:

Flexibility- This is the first step in a conditioning program, as this is a catalyst for all subsequent aspects of golf conditioning. In this phase a person's muscular imbalances are identified through an assessment and then a corrective stretching program is implemented based on those findings. Once flexibility is restored to appropriate areas and the musculoskeletal system is balanced, then static and dynamic postural stability can be handled. Flexibility and muscle balance must always be restored first to obtain optimal posture in the body.

Stability-This essential part of a conditioning program is often ignored in lieu of strength and power. Stability is important since a stable body creates a solid framework for all other movements. Stability in the body is vital to protect joints and prevent injury. Static and dynamic stability must be restored before increasing strength or power. It is the "foundation" upon which your fitness house is built.

Strength-Once a foundation of stability has been established in the body, the strength phase can then be introduced. When stability has been achieved, strength can be built using functional movement patterns that will readily transfer to the game of golf. Strength must be developed before power for it is a stepping stone designed to prepare the body for the dynamic sport-specific exercises ahead.

Power-Finally, the last progression is to develop power-the more power a golfer can transfer from his or her body through the club to the ball, the farther he or she will be able to drive the ball. It is essential that adequate flexibility, stability, and strength are present in order to avoid injury in the power phase. The power phase is both the most fun and the most demanding phase of the golf conditioning program.

Why do I need to learn self-defense?
In today's society it is essential that you acquire a basic knowledge of self-defense to prevent yourself from becoming a statistic. Women are increasingly becoming targets of attack, and now more than ever they need to be prepared to take responsibility for their own safety. Be prepared; learn to defend yourself from violence and replace a victim's mentality with confident ability. The Martial arts are the best insurance against today's violent crimes.

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