Monthly Archives

March 2016

loving water

The not so secret way to improve your health…

By | Nutrition | No Comments

You usually feel better, work out harder, and see better results when you are hydrated.  This is because more than half the body is composed of water, and that water is vital for important functions like temperature regulation, waste disposal, and transport of oxygen to cells.  By getting enough water throughout the day, especially after a rigorous workout, you are helping your body function at its optimum level.

The most common recommendation is to drink 8 glasses of water a day.  This is a great general goal, however your target should be based on your body and lifestyle.

For example, if you are active then you need to drink more to replenish what you lost through sweat.

Quick hydration tips:

  1. Create a personal hydration base or goal; meaning a minimum amount of water you gulp each day.
  2. Drink at least one glass of water before exercising.
  3. Sip on ¾ – 1 ½ cups (or more) of water every 15-20 minutes of exercise or during breaks.
  4. Try to drink 2-3 cups (16-24 ounces) for every pound you lose after working out.  That rapid weight loss is likely due to sweat, not fat loss, and you want to make sure you get the lost water back into your body.

Finding water too bland?

You can mix it up with different combinations of water fusions. You can add fresh fruits, veggies, herbs, and spices to add extra flavor without a lot of extra calories or sugar.  A classic water combination is cucumber and lemon, but there are so many ways you can zest up your water.  It’s absolutely okay to reach for frozen fruit during the off-season. Actually frozen fruits has an added benefits since they can act as a flavor additive and ice cubes. To make these fusions just place your desired mix right into your water, let it sit for a bit, and enjoy!

Here are some great flavor combinations:

  • Berries-mint
  • Orange-kiwi
  • Strawberry-basil
  • Blueberry-lime
  • Orange-cinnamon (with a cinnamon stick)
  • Cranberry-ginger (with fresh ginger)
  • Cucumber-citrus (mix up this classic with other citrus fruits like oranges and limes)
  • Watermelon-rosemary

While a glass of water is a quick way to stay hydrated, you have other options.   In fact, foods with high water content can also help add to your body’s water bank.  You can think of these foods as extra water sources for yourself, and it’s even better when they are eaten with a water-based drink.

Great ways “to eat” your water include:

  • Oatmeal
  • Yogurt
  • Soups
  • Smoothies
  • Fruits
    • Watermelon
    • Strawberries
    • Tomatoes
    • Grapefruit
    • Cantaloupe
  • Vegetables
    • Cucumbers
    • Lettuce
    • Celery
    • Broccoli
    • Radishes

Can water help you lose weight?

Water will NOT burn fat, but it does seem to help with weight loss and weight maintenance.   People tend to feel fuller when they are hydrated, and are actually more prone to overeating or indulging in cravings when dehydrated.  This is because it’s common to confuse the feeling of thirst for being hungry.   Drinking water helps you feel fuller faster, which saves you calories, especially if you are actually hydrating with water versus a caloric beverage.

Whenever a weight loss client of mine feels stuck, we work together to increase their water intake for the week. This could mean setting a reasonable water target, as well as cues to help them remember to drink. With more water they get back on track, feel more energized, and see new weight lows.

If you are concerned about not drinking enough water or are looking to ramp up your intake, try to set specific goals for yourself.

Small goals could include:

  • Carrying a travel bottle, and trying to drink a certain number of refills each day.
  • Drink a glass of water with each meal and snack.
  • Set alarms throughout the day to remember to drink.
  • Make rules on when to drink, like have a glass of water after every bathroom visit.

By making hydrating a part of your regular routine you are helping establish a healthy foundation for yourself.

It’s just too simple not to do!

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Provital Programs

By | About Provital | No Comments

We are offering new training packages, which are designed for you to see timely results. By selecting one of our programs we will customize training routines and meal plans to fit your needs.

Weight Loss 101: Using our total wellness approach you will make long lasting and sustainable lifestyle changes customized to individual preferences and needs.

If you follow our plan you will lose at least a pound per week, GUARANTEED! 20-25 pounds for 3 months

Posture 101: Poor posture can lead to chronic pain and stiffness, headaches, fatigue and even nerve damage. Personal training corrects postural dysfunction by addressing specific muscle imbalances and improving mobility, thus allowing you to be stronger, prevent injuries and feel your best.

Muscular Sculpting 101: We can make your goals a reality, reducing body fat while significantly improving muscle gains.

One-on-one Personal Training: With experienced and certified trainers

Our programs include different amount of personal training sessions to accommodate anyone’s schedule and budget.

The gold package includes twice a week hour sessions, to guarantee the most success.
We can also accommodate training sessions once a week, half hour sessions, and monthly program designs.

  • Goal-oriented sessions
  • Body measurements with your trainer
  • Improve your body’s efficiency
  • Minimum of 4 alternating strengthening routines
    • 2 circuit based
    • 2 body sculpting routines
  • Posture analysis and corrective exercises
  • Body mechanics instruction
  • Lifestyle tips: workplace ergonomics
  • Joint pain relief
  • Core activation
  • Targeted toning
  • Flexibility training

Meet with a Registered Dietitian: Specializes in weight loss counseling

  • One-on-one: In person or interactive online session
  • Comprehensive Meal Plan
  • Including calorie, micro, and macronutrient ratio planning
  • Customized dietary lifestyle counseling
  • Meal timing and planning counseling
  • Ensured accountability  (smiley face)
  • Learn to embrace long term healthy habits
  • Safe and sustainable
The staff at Provital Personal Training

A first glance at Provital Personal Training

By | About Provital | No Comments

Life Enhancing, Results Driven

Who are we?

We are a group of certified and specialized trainers, with backgrounds ranging in many areas of wellness from nutrition to occupational therapy.  Our mission is to deliver optimum personal training and unlock your true fitness and health potential.

We care deeply about our clients and create programs driven by science to ensure safety and guaranteed results.

We help our clients accomplish many goals.  Our clients have seen success in weight loss, increase in strength and muscle mass, and decrease in body fat percentage. We make it a point to aim for fitness gains they didn’t know were personally possible.

Provital Personal Training provides a comfortable environment free of judgment, we are here to help and make your time with us enjoyable and positive!

Where are we located?

We train clients out the Gold’s Gym in convenient locations in Arlington and Concord, MA, very close for neighboring towns of Lexington, Cambridge, Bedford, and Somerville, MA.

Our training facilities are hooked up with many amenities, including:

  • 30,000 sq feet of fitness glory!
  • Range of the latest cardio equipment
  • Treadmills, rowers, stair climbers, elliptical, stationary bikes, and more
  • Full sets of free weights
  • Top of the line strength training equipment
  • Agility indoor track
  • Women’s only workout area
  • Open workout space for stretching and bodyweight exercises
  • Clean locker rooms
  • Child care
  • Friendly staff
  • Free parking

How to get started?

First- contact us! We would be thrilled to hear from you.  If you are a member of Gold’s gym we offer four complimentary promo-training sessions for you to experience Provital Personal Training, and see what we have to offer.

We look forward to hearing from you!

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What can a personal trainer do for you?

By | Personal Training | No Comments

It’s common to have an opinion on what personal trainers actually do.  Some people envision trainers being drill sergeants, body builders, or fitness models.  We are none of those things; instead we are certified experts who are committed to helping our clients reach their exercise and wellness goals.

Truth is everyone could use a personal trainer, whether you are fitness novice or a trained athlete.  Bottom line is a personal trainer’s knowledge can help you achieve your desired results faster than if you were to try alone.

So, how does a trainer ensure quicker and better results?

First and foremost, at Provital we are passionate about correct form and improving posture.  Our bodies are designed to move in certain ways, and proper alignment means muscles are being used to their advantage.  Bad technique increases risk of injury because poor form can put strain on the wrong muscles and joints.

It’s too easy for correct form to be forgotten when exercising independently because our bodies get accustomed to moving in a certain way, so the same mistakes get repeated and gains are delayed.  If someone workouts consistently isn’t getting the best results then poor form is a likely suspect.

If you are concerned about your posture and form, trust us, you are no alone! Just with our modern lifestyles, sedentary work environments, commuting, traveling, and relaxing habits, it’s all too easy for certain muscles to become tight and overworked while others are almost ignored.   The good news is our trainers are skilled at identifying these alignment deviations and creating a plan to fix them. A plan that would help you get more success through safe movements.

A personal trainer is there to ensure accountability, to make sure you don’t slip back into your old patterns. At Provital we are trained to customize your plan, so your exercises are specially prescribed for your abilities and desires.  Our sessions are efficient and enjoyable.  We know when to mix things up so you’re not bored and will continue to see results.

Trainers should challenge and inspire you.  With the extra motivation from a trainer you are more likely to unlock more of your potential.   Take a moment to think honestly, what would you like to improve upon with your health and fitness?  Would you like to increase your strength, bulk up, lose weight, increase flexibility, improve posture, or a combination of these goals?  Whatever the answer is a personal trainer is there to create a way to make it happen.

So we are here for you when you are ready, without any judgment, and fully committed to aiding you in your journey of personal wellness.