Saturday, January 29, 2011

I need your help!

Dear Friend,

in the next couple of months some of my blogs (the fitness adviser will continue paralell) will be dedicated to a personal effort that is close to my heart. I have become a member of TEAM IN TRAINING, the Leukemia and Lymphoma Society's main fund raising event and am training to ride the "Lake Tahoe Century" as well as the "Seattle to Portland Classic".

I just finished my second week of cycling and fundraising to saves lives. It was a great week as the weather allowed me to ride another 150 miles. My legs are starting to move more and more like pistons, I am getting faster, stronger and climbs seem easier than just a few weeks ago.

This was also an eventful week. On Thursday we had the official "Spring Season Team In Training Kick-Off Party" . Participants of all the disciplines (cycling, running, hiking, tri-athlon) came together to start their journey to raise money and race to save lives together as members of one TEAM. Today our group (Cyclists) had their first official Team training ride. We split into three groups of different levels and enjoyed a rather smooth and leisure ride that was followed by a Honoree Potluck at McKenzie Park in Los Altos. Meeting our Honorees and listening to their stories and hardships was not only inspirational, but it truly injected motivation into all of us that joined Team In Training.

In my headline I am asking you for your help. Your help can come in different ways:

1. Motivate and Inspire.
Please send me the name of anyone you know, family, friend, neighbor or colleague whose life has been touched or ended by Blood Cancer. I will add their names to my jersey and ride in their honor.

2. Donation:
Please consider making a donation to this great cause and help me win the "race to save lives". When making a donation please check with your employer to see if your company matches donations to non-profits.
To donate please visit:

3. Sponsorship:
If you are a business owner or working for a company that is willing to sponsor my effort to find a cure and win the race I will add your company logo to my jersey and feature you on my LLS website, Facebook site, Blog and all future correspondence. Sponsorship starts  as little as $250.00 per company. Jersey space is limited! :-)
To donate please visit:

4. Spread the word
By sharing my TEAM IN TRAINING story with  your family, friends, neighbors, colleagues and others you will help me raise more money and give all those currently living with the disease hope and a chance to survive. 1 in 8 Americans either has, or knows of someone who has Blood Cancer.

   Thank you so much for being part of this!
   Hartmut Broring
   P.S. I would appreciate it if you would forward this email to as many people as you can to encourage them to donate as well. Thanks again.

Saturday, January 22, 2011

New Years Resolutions: Stick To it

Each year millions decide to change their lives, exercise more and make better food choices. Unfortunately most of those quit as work, school, kids and other demands become overwhelming just weeks into their New Years Resolutions. Last month I wrote about choosing a Personal Trainer as one way of turning resolutions into results. This month I would like to share a few tips on how you can help yourself and STICK TO IT when fighting the urge to give up!
  1. Set yourself up for success by gaining a positive attitude towards exercising and other healthy lifestyle choices. Exercising is about stress relief and improving the way we look and feel!
  2. Be realistic when setting goals. That pertains to the time that you can and are willing to commit to change, as well as the time frame in which you want to accomplish those changes. Set short-term, mid-term and long-term goals. That way you won’t have to wait for success too long! Measure initial success by the way you feel rather than by a number on your scale!
  3. Once you have set your goals schedule the work-outs just like any other appointment and commit to them.
  4. Record your work-outs to see how you progress over time. Seeing how far you have come can be a positive reinforcement and provides a visual feedback of your commitment.
  5. Reward yourself each time after reaching another stage on your way to the finish line! Chose healthy and positive rewards such as spa treatments, massages or a new exercise outfit.
  6. Keep your work-outs interesting by varying the contents. Try different cardio classes at your gym in addition to walking, jogging or cycling.
  7. Talk to friends, colleagues and neighbors and find out if somebody is interested in joining you as a work-out buddy. Exercising is for many of us more fun if done with a partner. A work-out partner is also a great motivational help when you are feeling overwhelmed or tired.
  8. Learn about healthy eating and lifestyle habits using educational materials available online, at your gym or check with a trainer and dietitian.
  9. Forgive yourself. Taking a break once in a while, even for a couple of weeks is no reason to assume failure. All of us take the exits on the road to success from time to time. Just get back to the onramp and continue the journey!
  10. Reconsider the option of a Personal Trainer as a short term motivator or long term travel companion!
I hope these tips will help you to accomplish what you set out to do! And wish you once again a healthy and successful year!
A Sante,
Hartmut Broring – M.S. Exercise Therapy

Saturday, January 15, 2011

Happy New Year: "How to choose a Fitness Trainer"

Happy New Year

As at the beginning of every New Year I am certain many of you have made New Years Resolutions for 2011. Whether it’s to loose weight, exercise more regular, make better food choices, or improve your overall level of health and fitness, a Personal Trainer can make the difference and turn resolutions into results.
A trainer can be your regular guide on the way to accomplish the desired goals or you can hire the Trainer on a consulting basis, designing a personalized program and update it periodically.
No matter who you choose, the trainer should have a motivating personality and a sound educational background in exercise science. Before hiring your trainer I suggest you interview several different ones to separate the good from the bad.
IDEA offers a Personal Trainer search engine that can help you find trainers in your area and give valuable information regarding their experience education and specialties. Visit for more information. You can find trainers also by looking in your local newspapers, yellow pages or check for referrals with your physician and therapist.
The following questions can be helpful when choosing a quality trainer (adapted from IDEA work-sheet “How to Choose a Quality Personal Trainer”):
  1. Does the Personal Trainer have a sound background in exercise physiology, anatomy, and injury prevention as evidenced by a degree or a certification through a nationally recognized organization (ACE, ACSM, NASM etc.)?
    A certification is proving at least basic knowledge in the field of fitness training!
  2. Is the trainer experienced in fitness training or a novice? Does he/she keep up with the latest in exercise science and research through memberships and associations?
    Membership in organizations such as IDEA, ACSM or ACE show that the trainer is making an effort to stay current!
  3. Is the trainer certified in CPR and first aid?
    A current certification gives you assurance that the trainer knows how to respond in an emergency!
  4. Is the trainer screening your health risk situation and ask for your physicians consent?
    Only if your trainer asks about past and current health risks can he/she design an appropriate exercise regimen!
  5. Does the trainer keep records of your meetings and progress?
    A professional trainer will help you establish realistic short and long term goals and assess your progress to help motivate you!
  6. Does the trainer have liability insurance?
    A professional trainer will be able to provide you with a copy of his/her insurance policy that will cover your expenses should you get injured through the trainer’s negligence!
  7. Is the trainer interested in helping you to maintain an overall healthy lifestyle?
    Exercising is only a part of a healthy lifestyle. Positive food choices, plenty of rest and sleep as well as stress management are other important pieces to the puzzle!
  8. Does the trainer demonstrate good listening and communication skills?
    Only if the trainer listens can he/she retrieve information necessary for a successful program design. Communicating effectively the hows and whys of the program will increase your motivation and ensure better results!
  9. Do you and your trainer click?
    In order to have a successful professional relationship it is important that you and your trainer get along!
I hope this year your resolutions make it past February and turn into the desired results so that 2011 is going to be the Healthy and Happy New Year you deserve!

In good health,
Hartmut Broring – M.S. Exercise Therapy