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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Body
  • The Sport for a Lifetime
    Rightly regarded by many as the “sport for a lifetime,” tennis is one of those activities anyone at almost any age or fitness level can play and enjoy. All you need is a racquet, a few tennis balls, a partner, and access to a court. Read >>
  • Do Your Muscles a Favor
    You may have a hard time finding enough space in your busy schedule to exercise, so why make extra time to warm up and cool down? You're about to find out. Read >>
  • Good Idea, Bad Form
    Your body was created to move in certain ways, so moving out of alignment or placing unnecessary stress on certain muscles or joints may cause a lack of results, leave you feeling sore, or even lead to injury. Avoid them all with the right form. Read >>
  • Fitness Rookies
    Exercise is like playing a new video game. Unless you know the rules and insider tricks you won't win. Keep reading to come out on top! Read >>
Health and Fitness News
Chandra Young is now a professional Fitness Trainer

Self Actualization is true happiness and I couldn't be happier.   I trained with Coach Berry and realized the path to my fullfilling my dreams and professional goals.  I am now a Certified Personal Trainer with my own business.  Please read my story at by clicking here >>

Fitness Rookies

Exercise tips for beginners.

Exercise is like playing a new video game. Unless you know the rules and insider tricks you won't win. Someone new to the world of fitness can easily become intimidated, overwhelmed, or burned out if they're uninformed or lack support. This is one reason your personal trainer's knowledge, advice, and accountability are so invaluable to your success.
For all those fitness rookies out there, don't make the mistake of jumping into the exercise world blindly and hoping for the best. Instead, take the advice of those who've gone before you. Here are some expert tips to get you started out right on your exercise journey.

Get the Okay

People with major health concerns should see a doctor before beginning a new exercise routine to make sure their body can handle the exertion of a regular routine. Your doctor will be able to advise you on the best type of exercise for your situation. The good news is that with the right kind of workout, your condition will only improve—no matter what it may be.

You can learn new things at any time in your life if you're willing to be a beginner. If you actually learn to like being a beginner, the whole world opens up to you. - Barbara Sher

How Much Is Needed?

To reap the heart-health benefits offered by exercise, it's recommended you get at least half an hour of moderate-intensity physical activity most days of the week. If it's been years since you've broken an exercise-induced sweat, you'll need to slowly work your way up to 30 minutes. The first week, you may only be able to handle five minutes a day. But the next week you’ll get to 10 minutes, and you’ll get stronger over time. Even a few minutes of exercise will do your body good. Starting too aggressively can leave you sore, injured, or ready to give up.

You may wonder what makes an exercise considered moderate-intensity. The intensity for you is determined by your pulse. For a quick and dirty idea, subtract your age from 220. This gives you your maximum heart rate. As you exercise, your target heart rate during moderate exercise should fall between 50 and 69 percent of your maximum heart rate. Is your heart racing too quickly? Slow it down. Your heart beat not quite pumping fast enough? Pick up the pace. Exercise shouldn't be too easy or too extreme. Target heart rate charts are online to help you figure this out.

Set Goals

You'll be more successful at exercise with specific fitness goals to work toward. Write down what you hope to achieve through exercise, post it on your fridge, and tell a friend. Maybe you want to run a 5K, lose 15 pounds, walk up the stairs without feeling winded, or get off your blood pressure medication. Whatever your goal, make it realistic and concrete, so you’ll be able to see progress toward it.

Make a Plan

How will you reach your goals? A balanced workout routine includes three types of exercise: cardiovascular (walking, swimming, or jogging), strength-training (lifting weights or body-weight exercises), and flexibility training (stretching). They don't all have to be done on the same day. In fact, it's best not to do strength-training every day of the week, but rather every other day. For example, Monday, Wednesday, and Friday could be your cardio days and Tuesday and Thursday could be your strength-training routines, with some flexibility training mixed in.

The key to a successful exercise program is finding what you enjoy and making it a habit.

Create a Routine

Each workout should follow a similar routine. The first 5–10 minutes should be spent warming up your muscles with low-intensity exercises and light stretches. Then pick up the pace for your workout. Gradually reduce your intensity during a few minutes of cooling down, and end with a period of deeper stretches. Including these elements in your routine will reduce stress on your heart and lower your risk of soreness and injury.

Support Your Feet

If walking or running is a part of your workout, your feet should be properly fitted with comfortable, supportive shoes. A lack of support can quickly lead to pain or injury in your feet, legs, or lower back. Shoes older than several months should be replaced even if their treads are still full. Don't let shoes be the reason you can't reach your goals.