“There are both expected and unexpected events in life with which to deal. Some blindside us as calamities. Some are simply goals established that need to be met. Some include negative stress, some include positive stress. Some are completely out of any sort of control.

Based on recent personal experience, I believe that there is a positive link between training and the challenges presented by injury, surgery and rehabilitation.

Each of us, at some point in our lives, will face disappointment, discouragement, accident, loss or illness — often caused by factors out of our control and requiring courage and energy to combat. I have just experienced eight months of physical challenges, resulting in surgery, and have some thoughts I’d like to share.

Because of my previous life as a professional ballet dancer, I had badly damaged hips. Notwithstanding, I had switched careers to that of a fitness professional-athlete and have devoted the past 20 years to teaching and living a strong and healthy lifestyle. Those 20 years have rewarded me with huge interest.

When it became apparent that the degeneration in my hips was no longer tolerable, I was scheduled for bilateral, total hip replacements. Yup, as we say in Vermont, that’s right: I had both hips replaced. And that’s where the 20 years of regular strength training, good nutrition and a healthy lifestyle have come home to benefit me….“   (read complete article)

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So, I’ve begun to integrating my laptop into some of my workouts, watching and listening as I ride my wind trainer. (If I had a treadmill — I hate them — I could do the same with that.)

One of the first instances was when I signed up for an O’Reilly webcast (Twitter For Business) which was a 90 minute affair with several hundred participants. I’d registered for it and planned my workout for the day around it.  I set my laptop up on a workbench, high enough so that I could see the screen, and listened through earphones.  I probably was the only one who burned a few hundred calories during the session — but it worked well.  I could even send a few chat questions.  (The webcasts are also recorded so if your schedule does not allow you to participate that day, you can do it at your convenience.)

Robert Scoble, who is a prolific blogger, is a big fan of FriendFeed.  I’ve tried to use FF but it’s not easy.  He put together a 25 minute video which I watched, on the bike, and it helped clear things up. He also did a two part interview with Tim O’Reilly on the post-Web 2.0 world.

What I do is this:  when I come across a video that sounds good, I bookmark it for a later workout session.  Of course, you can do the same with podcasts but the videos, given their size, work best on the laptop.  I line a few up so if someone gets boring or covers stuff I already know, it’s easy to go to the next one.  I’ll package up some short ones — and probably will do more as we start to see more video content integrated into blogs.

I’ve yet to figure out how to make it work with my rowing machine.  Somehow, having the laptop ride back and forth doesn’t sound to practical.

So, just like we think of blog ideas while out running or hiking (do you carry a little tape recorder for notes?), we can optimize some of potentially-boring indoor workouts with some mind-stretching videos.  Some would rather cycle with a video of Vermont back roads before them: I prefer a Silicon Valley geek talking Web 2.0 stuff.  But then, I live in Vermont.

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If you are getting closer to purchasing sessions with a Personal Trainer, you can give yourself an advantage by doing a little research in advance and by preparing for your initial consultation.  Did you notice that I said “sessions?”  Trust me, never buy just one session.  It is a waste of time and money.  You and your trainer need to gradually build a relationship.  Just as you should expect your fitness level or athletic skills to increase, so too should you expect to learn more about training and step-by-step prepare to work independently.  A single session can be overwhelming and quickly negated.
Finding a Personal Trainer who will get the job done is a key element in this venture.  Certainly you need to meet in advance to discuss your needs and to see how you feel conversing with the trainer.  Sometimes you know at the first smile or handshake.  Sometimes you find yourself needing to try someone new after a period of time.  I always say to potential clients, when you purchase Personal Training at most facilities, you purchase the hours not the trainer so you should feel no obligation to remain with a trainer with whom you are not satisfied.   At First in Fitness, where I work, we like to consider ourselves advocates for our clients.  Once a client has established a professional relationship with one of us, that client always has an advocate – a contact, a source of information and encouragement as needed.
Be an informed consumer.  Go online.  Check out some of the many training sites available.  One of my favorite trainers is Mark Verstegen who has written and produced numerous, outstanding books, dvds, and training materials with an emphasis on Core training.  See his site:  coreperformance. Recently my son-in-law introduced me to  crossfit -– an aggressive training banquet.  Go to  performbetter to check out the huge variety of training tools (toys?) and be sure to access the training materials offered.  This is just the tip of the proverbial iceberg, but worth doing.
Finally, take a hard look at the profession of Personal Training.  There are several respected certifying organizations.  Your Personal Trainer MUST be certified by an accredited organization.  (I will not hire anyone with an internet certification as hands-on practical experience needs to be a significant component of the professional’s assessment.)  If you have time, peruse the websites of ACSM (American College of Sports Medicine), NSCA (National Strength and Conditioning Association, NASM (National Academy of Sports Medicine), ACE (American Council on Exercise), or AFAA (Aerobics and Fitness Association of America).  Your Personal Trainer should also possess current CPR certification.
Expect your trainer to have you complete a thorough medical history.  A physician’s recommendations or referral may be indicated.  You should be given a baseline assessment that includes strength, cardiovascular conditioning, flexibility, and body composition.  Unless your trainer is a qualified Dietician or Nutritionist, expect only nutritional information, not a diet or specific caloric guidelines.  Your trainer should never recommend supplements.
The bottom line is that you are paying for your Personal Trainer’s experience and expertise and he or she must deliver.  However, and this is important, your Personal Trainer may be the best in the field, but unless you bring to the table a willingness and dedication to fulfill all your training requirements, results will be insignificant.  The old story of the tortoise and the hare is applicable to Personal Training.  Small steps taken deliberately and practiced consistently will eventually carry you victoriously across the finish line.

Linda Freeman, a Certified Personal Trainer, is the Director of Personal Training and Group Exercise, First in Fitness, Berlin and Montpelier, Vermont.

Photo by DrJimiGlide

Looking at the year ahead, here’s a list of ten tips for becoming more physically fit in 2009:

1.    Make Exercise a “to do” — it needs to be on the schedule and treated just like any other personal appointment.  Keep a to-do list and move exercise way up priority-wise.  Mine comes up daily on my Palm — and it’s enjoyable to check it off every day.

2.    Give Yourself Permission to Take Time To Get in Shape – to often, we think we don’t have time in our busy schedules to exercise.  Here’s some good advice from a personal trainer.

3.    Get a Personal Trainer – you don’t have to be an elite athlete to benefit from personal coaching.  Here is some practical guidance.  Watch for guidance on selecting a personal trainer.

4.    Buy Yourself a Piece of New Fitness Gear – a new pair of running shoes or a new windsuit can perk up your workouts.  This is a good time for looking for bargains.

5.    Aim Toward a Goal — I like road races — it gets you out the door when you’ve paid your fee and have three weeks to go. You don’t have to compete: walkathons, charity bike tours, or a hike to a destination can provide great motivation.

6.    Join A Fitness Club – this is a good time of year for deals on sign-ups.  There are often special programs aiming at spring – locally, our fitness club has running and triathlon training programs starting this month.

7.    Keep a Log — it can be very informal or detailed and in a planner, online, or on stickies.  It’s not a bad idea to track your weight.  It’s fun to go back and check on what you were doing last year this time.

8.    Get a Dog – well, don’t go out and adopt one.  But a dog will get you out the door.  Mine is  lobbying for a walk as I type.

9.    Get Going Daily — while you definitely want to take days off, make them part of your daily plan.  For me, 30 minutes nearly every day is better than 90 minutes every three days.

10.    Have fun — don’t make exercise a drudgery session.  If you’re on a treadmill, use the iPod or watch a DVD.  Vary your pace during a run and race to the next telephone pole once in a while.

And as a bonus tip — pick up a new activity or polish an old one.  Always wanted to be a better swimmer?  Why not sign up for a class this winter to be ready for the summer.

What is your top tip for exercising in 2009?  What works best for you?  Comment below. (If I get comments turned back on)  Otherwise email