Healthy Living
6 Secrets of Happy Eaters
by Healthy SELF, SELF Magazine, on Wed Nov 2, 2011

6. Happy Eaters Exercise Without Anxiety.
Happy eaters "listen to their body and rest when they need to," says Gregory Florez, CEO of FitAdvisor.com, a corporate health-coaching service in Salt Lake City and spokesman for the American Council on Exercise. "Give your body time to recover and your next workout will be of a higher quality."

The 15-Minute Fat-Burning Workout
These Interval-Training Workouts Let You Burn Fat Faster
By Linda Melone, CSCS, Special to Lifescript
Published August 19, 2011

When time is scarce, exercise is often the first thing to go from the to-do list. For busy women, it can be difficult to manage even 30 minutes a day, the minimum recommended by research organizations like the American College of Sports Medicine.

But what if you could squeeze in a fat-burning workout in half that time? Instead of spending 30-60 minutes plodding along on a treadmill, you can get the same benefits from 15 minutes of interval training, researchers have found.

That means increasing your speed when you're walking, running or cycling, says Gregory Florez, CEO of FitAdvisor.com and spokesperson for the American Council on Exercise (ACE). You can also increase the intensity by raising the incline on a treadmill, setting an exercise bike or elliptical machine on a higher level, or walking on hilly terrain outdoors, he says.

But don't overdo it."This doesn't mean you must start sprinting if you've only been walking [until now]," Florez says. To avoid injury, increase intensity in small increments every 7-10 days, but no more. "You should see tighter muscles and more definition within 4-6 weeks," Florez says.

5 Secrets to Getting a Surfer Bod, By Nora Zelevansky, SELF Magazine, June 20, 2011

Here are Florez's top 5 benefits to surfing:

1. A Day At The Beach: Vitamin B from being in the sun greatly enhances mood and attitude.  Plus, the cirdadian rhythm of the waves triggers "feel good" chemicals in the brain for most.
2. It's Fun: Especially for newer surfers, it's a sport (as opposed to lifting weights solo in a darkened gym) with social elements.  You go out surfing, but then there may be a camp fire or lunch afterward with friends, which can keep you accountable and doing it regularly.
3. The Challenge: Surfing has a relatively steep learning curve, so there's a tremendous amount of satisfaction when you can learn to stand up on the board.
4. Core Muscles: Surfing is the ultimate "functional" exercise, meaning you're not just pushing weights around.  You have to move and adjust to each wave or fellow surfer, so you're constantly using different muscles -- especially core muscles in the stomach, hips and lower back - in different ways.
5. Balance & Lower Body: There are few sports that really help you with your kinesthetic awareness or balance.  The micro-adjustments for surfing make you extremely aware of your body.  This also makes surfing an excellent exercise for strength and muscular endurance for your lower body.  You use every single muscle from your ankles and calves to the fine muscles in your toes.

"How to Stay Fit on the Road", Drew Gannon Jun 6, 2011, Inc. Magazine

Business travel is like a marathon. It's often long, always rigorous, and no matter how much effort you put into your performance, outstanding circumstances like stormy weather (or a client's stormy disposition) can affect whether you qualify for the next round of competition.  "For business owners and executives, there is nothing harder on your overall vitality than business travel," says Gregory Florez, trainer and spokesperson for the American Council on Exercise. "You have changing time zones, you have delays, it's easy to get disoriented, and it's easy to get tired."

Staying Fit on the Road: Get in the Right Mindset
Working out while traveling can be easy, but only if you have the right mindset. Leaving with only vague ideas about exercise will give you every opportunity to make excuses when exhaustion, stress, and responsibilities start piling up. Instead, plan ahead. Pack plenty of workout clothes and shoes and research your destination to learn about your hotel's gym access or other opportunities to exercise in the vicinity.

A little creativity can also help persuade you to hit the gym rather than the remote in your down time. "Little tricks like leaving your workout clothes right next to your bed or having a workout partner that's going to wake you up is very important," says Florez. "People go on a trip and their workout routine falls apart if they don't a little effort."

Staying Fit on the Road: Maintaining a Well-Rounded Routine
"There's enough stress in the process of business travel," says Florez. "The more you can take out, the more comfortable and confident you're going to be."  And like any fitness routine, make sure you enjoy what you do.

"4 Weeks To Your Best Beach Body," Seventeen, Gregory Florez, June 2011

"Exergaming," By Andrea Berninger Thomas, Alaska Airlines Magazine, March 2011

Historically, video games have been used solo or with a couple of friends, but more schools, senior centers, YMCAs and other group settings are incorporating exergaming into their fitness and social programs. "I know of one Fortune 100 company where a group meets three times a week I an empty conference room for friendly competitions," Florez says.

How to Not Be Intimidated in the Gym
Overcoming Gym and Health Club Anxiety
Livestrong.com, May 2011
By Frank Trejo

People may think health clubs are filled with incredible hulks and smiling supermodels, surrounded by mysterious, sinister-looking weights and machines. In other words, the gym can be intimidating.

But don't let it stop you. Five fitness experts offer surefire suggestions on how to better understand and enjoy the gym and make it a welcome part of your fitness program. The open spaces can be intimidating, the cardio machines may feel too close together and, of course, the aggressive salespeople can send anyone packing.

Choosing the Right Gym
Finding the right health club could mean the difference between lasting happiness or a quickie divorce that costs you money.

Gregory Florez, national spokesman for the American Council on Exercise, says the search should begin with you. Write down what you want from a gym, what has worked for you in the past and what you are likely to stick with.

"At that point you can start to look for a gym with the particular activities [you want]," Florez said. "Check with your friends and family and your co-workers about where they work out. References are the best way to find what you're looking for."

And don't forget the budget. Make sure the gym you're contemplating is affordable to you.

The Shape of Things
"Beautiful people always sell. And with rare exceptions, that's what you are going to see in the ads; you're going to see the ideal. Most people, no matter how hard they try, are not going to be ideal, and they know it," said Gregory Florez, the owner of a fitness and training consulting company and a national spokesman for the American Council on Exercise.

[View PDF]

The Tampa Tribune, "This New Year's resolution: Find a gym that fits", By Kim Franke-Folstad, December 30, 2010

Now, it's either follow through or experience your first failure of 2011. Take a deep breath. You've got this. It's not as hard as it seems.

To be sure it's the right fit, though, you'll have to use some common sense and trust your instincts about what will work for the long haul. The trick isn't just finding a place that suits your needs, says Gregory Florez, spokesman for the American Council on Exercise and chief executive officer of FitAdvisor.com. The real secret to success is removing any barriers that might keep you from showing up day after day after day.

Start your search
All that really matters, though, is that the facility and its staff will help you reach your fitness goals, says Florez, a personal trainer for 27 years. He advises a little soul-searching and list-making. What are you hoping to accomplish with your workout? Do you want to lose weight, gain weight, tone up or get healthier all around?

Location, location, location
Look for modern equipment that is working properly, Florez advises. The club also should be insured and bonded.

The more the merrier?
That bouncy, fit and friendly guy at the front desk just wants to sell you a membership -- period, Florez says. Look beyond the tour. Watch for an engaged floor staff happily helping clients, he advises. The fitness instructor should be paying attention to her class, not her own beautiful body. The staffer in the weight room should be spotting others, not showing off how much he can lift.

Don't forget the vibe
It doesn't take long to gauge whether a gym is right for you, Florez says. Check out the clientele. Do they seem to be enjoying themselves? If there's a good energy in the room, you're much more likely to keep exercising. But, Florez cautions, everybody is intimidated at first, so don't expect to fit in during the first few visits.

The American Council on Exercise ®, "6 Ways to Avoid Over-Exercising," By Gregory Florez, December 2, 2010

Training too frequently and/or too hard can create a variety of symptoms and issues. Short-term symptoms can include constant fatigue, elevated resting heart rate, a decrease in the immune system, an increased risk of injury and non-healthy weight loss. Long-term problems can include auto-immune diseases, broken down muscle tissues, stress fractures in bones and decreased levels of natural hormones. Some studies have even shown that over-training for a prolonged period can result in a shorter lifespan!

While someone must engage in very strenuous exercise for a lengthy period of time to truly be considered over-trained, it is surprisingly easy for a regular exerciser to creep into the dangerous category of doing too much. Here are some warning signs and tips to prevent over-exercising:

Listen to Your Body! Do you notice any of the short-term symptoms listed above? If so, it's time to ease up on your regimen until your body has had sufficient time to recover. If your symptoms persist or worsen, seek immediate medical attention from your healthcare provider.

Keep a Training Diary. Write down the exercises you perform during each workout and be sure to include number of repetitions, speed and intensity levels. Use this as a reference to identify potentially unhealthy patterns and ensure you're not continuously increasing the intensity or frequency of your workouts.

Take a break. Recovery time is a critical component of a well balanced program. The human body typically requires a 24- to 48-hour break immediately following a strenuous workout (this is a great time to stretch). And, even if your body can withstand a fairly strenuous level of exercise, taking a break and doing something different from time to time will motivate you more to continue exercising in the long run.

Remember to hydrate. During your immediate post-workout recovery, increase hydration by drinking anywhere from 6—20 ounces of water or a sports drink with electrolytes. Also, don't forget to consume nutrient-rich foods within the first forty-five minutes after completing a workout. Research has shown that eating nutritiously immediately after a workout helps the muscles recover from the training session more effectively while also helping you to perform all activities throughout the day.

Get Plenty of Rest. Sleep just might be the most important factor of all. It's true that we need at least 8 hours of good sleep every night. Try to adopt and maintain a healthy sleep schedule as much as possible, even if you have to sneak in a nap here and there.

Consider a Personal Trainer. Did you know there are many certified personal trainers who specialize in designing exercise programs for a variety of specific needs along the health and fitness continuum? Consider hiring a trainer, if even for a few sessions, to outline a program that will help you reach your goals without crossing into the dangerous territory of over-training!

Self Magazine, Food Lovers Secrets, by Patti Wolter, October 2010

Gregory Florez, CEO of FitAdvisor.com, and ACE spokesperson says two thirds of his clients are exercise addicts, "Some women have low self-esteem or anxiety that they are pouring into body image. Because they exercise from a place of fear, they can feel frantic if they miss a workout and stick to their routine even when ill or injured." Happy eaters, in contrast, "listen to their body and rest when they need to," Florez says. "Give your body time to recover and your next workout will be of a higher quality." "The worst thing you can do is say, It's not going to count if I don't do 60 minutes at the gym," Florez says. "Any movement counts, even it it's only for 10 minutes."

Family Circle, "Get Fit on a Budget: Easy At-Home Exercises," by Sarah Robbins, August 10, 2010

You don't need a pricey gym membership to lose weight and build strength. All it takes is 3 key types of equipment (with a total price tag of less than $100) and these expert-designed workouts. "Affordable gear, like resistance bands, can work muscles just as effectively as expensive items, such as dumbbells, which can cost hundreds," says Gregory Florez, a spokesperson for the American Council on Exercise, CEO of personal coaching company www.FitAdvisor.com and the designer of our program. To get the most bang for your buck, do 2 sets of the following moves 3 days a week, with at least 1 rest day in between. You'll see results in 4 to 6 weeks. Now that's priceless. Check out this link for the full workout:

Get Fit on a Budget: Easy At-Home Exercises

"Health-Care basics: spend or save?" by Dimity McDowell, RealSimple.com August 2, 2010

Bathroom Scales

A basic, inexpensive analog scale ($10 and up), the kind that uses a needle pointer, suffices for most people, says Lara Sutton, RD, a nutritionist for Sports Club/LA in New York City. Look for one with a display you can clearly read while standing up and a platform on which your feet fit completely. If you really sweat the details, choose a digital scale that can chart 0.1-pound increments. That said, if you're serious about weight loss or you're an athlete, consider a costlier scale ($30 and up) that measures body-fat percentages, too. "This type of reading can help you see if you're building muscle and getting fitter," says Gregory Florez, a spokesperson for the America Council on Exercise who is based in Salt Lake City. While the body-fat calculation isn't 100 percent accurate, if you use the feature regularly, the readings will still help you to track your progress.

The Royal Neighbor, "Your Health- Exercise Your Way Off the Couch," June 2010

Research before you buy. According to Gregory Florez, CPT, ACE professional and CEO of FitAdvisor.com, "Technology has evolved so rapidly and it's so exciting. There is so much sophisticated equipment coming out, and the good thing is, it's not necessarily more complicated." Gregory recommends that you start your search at specialty fitness retailers. "Costs vary, but think in terms of quality, longevity, and accuracy for true feedback. It's important to test drive the equipment and look for the features that are important to you. Don't be dazzled by the ones you won't use. Ask questions of the retailer when you're doing your research. Learn how to use the equipment and the benefits of each piece. You won't use what you buy if you're not comfortable with it."

"Treadmills, stationary bikes, and elliptical trainers, are generally excellent pieces of equipment for most people," said Gregory. "Most of them use technology to provide a variety of feedback like monitoring your heart rate, distance, calories burned, etc. Those numbers can be a huge motivator when you see results. You can see you're getting more fit even if the scale doesn't always show a weight difference."

"Don't feel like you have to cram in a minimum of 60 minutes fie days a week," says Gregory. "Do what you can, even if it's 10 minutes in the morning and 20 minutes at night. It al adds up. Just think Movement!"

Exercise as Job Search Boon, CTW Features, By Dana Carman, June 28, 2010

Exercise may not solve all problems but incorporating it into the job search routine may yield surprising results.

Here's a now-proven fact job seekers should know: Exercise does increase energy. A 2008 study conducted by University of Georgia researchers and published in the journal "Psychotherapy and Psychosomatics" showed that study participants who routinely had complained of fatigue felt an energy increase after a six-week exercise program.

This is good news for jobseekers because more energy - and the other benefits of exercise, such as improved sleep and health - can translate into better productivity. Exercising is ideally suited for the unemployed because "It provides routine in a routine-less world," says Gregory Florez, spokesperson for the American Council on Exercise and CEO of FitAdvisor.com says. It also relieves stress, which is important. "The unemployed are often under more duress than people with jobs," Florez says.

Starting an exercise routine can help jobseekers kick-start job searching into higher gear because they'll feel better physically and mentally.

Jobseekers "Generally face rejection and disappointment every day," Florez says. "Exercise enhances self-esteem." A better attitude will also help when it comes time for interviews. "They'll come across as stronger and more vital," he says. "If you look good and fit, that can be one of those factors that tilts a job your way."

May 12, 2010, Figuring out how many calories you burn remains harder than it appears. By Patrick Egan

Fitness-equipment manufacturers understand your desires. They add tools to their gear that they say will help you reach your goals. But just because those calorie numbers are digital, bright red and flashing doesn't mean you should trust them. Some experts question whether tracking calories burned is even worthwhile.

The value of a calorie counter can be described much like a workout: The more you put in, the better it'll be. "The machines that ask for height, age, weight, gender, the more data points it will have, the truer readout of calories you'll get," says Gregory Florez, a spokesman for the nonprofit American College of Exercise and the chief executive of FitAdvisor.com.

But he estimates that even the best machines are likely to be 5 to 10 percent off for the average user. "It's a hard, dodgy number to pin down," says Florez. That's because exercise equipment can't read a person's lung capacity or tell how much a person sweats or know what kind of fitness level he or she brings to the machine.

JOANNA KRUPA: A MODEL YOGI, by Bari Lieberman, StarSkinny Magazine, May 2010

"It's a timeless, complete workout program," Gregory Florez spokesperson for the American Council on Exercise says. "Long considered by many to be a very eastern practice, yoga is an elegant and very effective way to increase strength (particularly core strength). And many forms also increase the heart rate and improve the cardiovascular system the same, if not more, than running on a treadmill or using the elliptical trainer."

Greg calls yoga a "fountain of youth" workout and I think the chiseled physiques of other yoga-devote celebs such as Jennifer Aniston, Pink and Christy Turlington are living proof that yoga does the body good!

www.everydayhealth.com, "Work Your Body in a Whole New Way," By Marie Suszynski, May 2010.

Switch up your exercise routine by trying a fun and interesting workout. From a dance workout to hot yoga, these unusual fitness options will rev up your workout plan and keep you motivated.

If you've been doing the same type of exercise for a while, chances are your body has gotten better at doing it. While it's great that you've been working out regularly, the downside is that you'll stop getting the results you're looking for, such as weight loss or athletic performance, says Gregory Florez, a certified personal trainer in Salt Lake City, Utah, owner of FitAdvisor Health Coaching Services, and a spokesman for the American Council on Exercise. The solution: Switch your workout plan about every six to eight weeks. Challenge your body and mind with the following hot workouts.

More and more fitness centers are offering athletic performance classes that involve sports drills specifically designed to help you excel at an individual sport, such as golf, tennis, snowboarding, or skiing, Florez says. The drills mimic the stresses you put on your body when you're playing the sport. For example, you might sprint to improve your tennis game or do squats to get ready for the slopes. Traditionally, this type of workout class has been geared to athletes, but some gyms are offering them for weekend warriors and more casual participants, Florez says.

The "sweet science" can be learned at specialized boxing gyms, where amateur fighters can train and eventually spar with each other in practice and competition. But group boxing classes at health clubs - designed more for fitness than fighting - are popular. Most casual boxing workouts are a combination of boxing techniques and a dance workout, Florez says. "They're more intense, you'll move faster, and you'll use different muscles than you usually use in traditional exercise programs."

Modeled after military-style instruction, expect the instructor of a boot camp class to be direct, aggressive, and in your face, Florez says. And the exercises are a bit more intense just what you want from a new workout plan. You may be doing moves like climbing ropes and "burpees," an exercise in which you move from a squat to a push-up to a squat and then jump before starting all over again.

Kettlebells are rubber-covered metal weights with handles that are used for functional training. This means you use motions like a squat with a swing or sit-up with an arm raise that help you gain strength for everyday activities such as raking leaves or improving a golf or tennis game, Florez says. As with any new workout, expect to feel sore after you start. "It shows that you're using new muscles in new ways, which makes you burn more calories and get stronger," Florez adds. But if you're in so much pain you can't do regular activities, you're overdoing your workout. Consider using lighter kettlebells or reduce the frequency of your workouts until your body adjusts.

Like krav maga, Muay Thai is a form of martial arts, one based on tactics of the Thai army. In its purest form, Muay Thai teaches mental strength and toughness, Florez says. In general, these classes are physically intense, involve aspects of mind-body awareness, and teach survival skills such as mental discipline and how to stay calm during difficult situations, he says. To find a Muay Thai school, contact the Thai Boxing Association of the USA.

Thanks to the popularity of shows like Dancing with the Stars, gyms and dance studios are offering a wider range of fusion dance classes for adults, including ballet, Latin dancing, and hula hooping, according to the American Council on Exercise. And you don't need to have dreams of being a professional ballroom dancer or ballerina to benefit from this dance workout - these classes are for people who simply want to feel good and get into shape. Dance "gets your heart rate up and burns calories," Florez says. "It can be aerobic and teaches flexibility."

Hot yoga, or Bikram yoga, is performed in a heated room where the temperature is anywhere from 90 to 100 degrees. What's the point of pouring sweat while you strike a pose? "Heat helps really lubricate the muscles and joints and increases blood flow," Florez says. The theory is you'll have less risk of injury and burn more calories. In every class, you'll practice the same 26 poses, two times each. Be sure to drink plenty of water before, during, and after the class and be prepared to sweat a lot. Note: You should not do this kind of yoga if you are pregnant or have heart problems. Always speak to your doctor before beginning a new workout program.

Belly dancing is another intriguing dance workout and a unique way to get aerobic exercise, Florez says. The booty-shaking moves engage all of the core muscles, which include the hips, stomach, and buttocks. Instructors who teach belly dancing say that it will make you stronger, more toned, and better coordinated, and even improve your body image. And if you keep it up for an hour, you can burn up to 400 calories.

The big trend among exotic dance classes is pole dancing - so much so that even men are getting involved, Florez says. And it's not just about getting tips for the bedroom. Pole dancing is actually great for fitness because it's a total body workout, using all of the major and minor muscle groups in the body, including muscles you don't use very often. "If it's done without a lot of rest in between the exercises, there's an aerobic benefit for sure," Florez says.

The Journal Gazette, www.journalgazette.net April, 2010

Invest in quality
Clothing from top brands (Nike, Brooks) is pricier than discount-store brands but often will last longer, saving you money in the long run, says Gregory Florez, the founder of FitAdvisor, a company in Salt Lake City.

Fitness Magazine, Health Q&A, by Holly Pevzner, February 2010

A: "That pins and needles sensation may be telling you that your sneakers are too tight and pressing against your nerves," says ACE-certified personal trainer Gregory Florez, CEO of First Fitness in Salt Lake City. Running can up blood flow to your extremities, making feet swell and sneaks feel snug. Wearing worn-out or non running shoes can cause numbness too. Jog regularly? Get new running shoes every three months or 300 miles and buy them at a specialty shop that can analyze your gait and foot type. (People with high arches are more apt to tingle.) If you still have problems, see a podiatrist, who may suggest orthotics, and take the training down a notch. "Doing too much too soon can also cause the sensation," Florez says.

Exercise Equipment Exposed!, "Treadmill Buyers Guide - The Easy Way To Buy A Treadmill," February 21, 2010 (http://excercise-equipment-reviews.info/)

Just about anything under $900 is not made to be used over the long haul.

Link to full article

Gomoji.com, "Downloadable Coach," by Anne Stein, February 1, 2010

"If you dread exercising alone or want some purpose to your workouts, a downloadable coach can be extremely motivating," says Gregory Florez, CEO of FitAdvisor Health Coaching Services, and spokesman for the American Council on Exercise. MP3 workouts can freshen up an old routine or guide and encourage new exercisers who are unsure how to start a program.

"The reality is that health clubs have millions of members who join and never go, and personal training is pretty expensive. Anything that gets people moving more than they are is a pretty good thing in my book," Florez says.

While MP3 workouts can be a great tool, there are some caveats; you won't receive instant feedback or benefit from the collaboration you'd get with a personal trainer or coach. To avoid doing moves incorrectly, you might want to supplement with a class or a couple of personal training sessions. And while some programs are coached by certified fitness professionals, buyers should beware of poorly coached programs. To avoid pitfalls, Florez suggests the following:

• Download programs written by experts with solid educational backgrounds in fitness.
• Make sure workouts are appropriate for your age, goals and medical conditions.
• Are there opportunities for progression within the workout you download? You don't want to do the same routine over and over.
• Instructions should be as simple and demonstrative as possible. You won't have a trainer nearby to correct you.
• Make sure you have access to equipment needed for the workouts you download.
• Coaching sites should offer e-mail, toll-free numbers, and/or user forums to answer your questions.
• Don't download workouts that are too difficult or too easy. You risk frustration and/or injury.
• Warm-ups and cool-downs should be a part of every workout.
• Review the workout before you do it. Some routines are based on heart rate and others may take you through unfamiliar exercises. Figure them out beforehand or you'll be pausing mid-workout.

The Columbian, Walking New Stride, By Erin Middlewood, Monday, February 8, 2010

Tips for nordic walking, or walking with poles:

• Do not lean forward, keep your spine upright and your feet underneath you, said Gregory Florez, a spokesman for the American Council on Exercise. Don't take unusually short or long steps. As you progress, you'll be able to take longer strides and make longer arm movements, which will increase the intensity of your workout, he said.
• "You don't want the swing to come from your arms, but from your shoulders, back muscles and core muscles," Florez added.
• If you're unsure if nordic walking is for you, rent poles before buying them, said Florez.

"It comes pretty darn close to the caloric expenditure of jogging, especially if you include some hills," said Gregory Florez, a Salt Lake City-based spokesman for the American Council on Exercise. "You're engaging all major muscle groups in the upper and lower body." Walking is itself good exercise, Florez said, and it eliminates the two biggest barriers to working out � time and access. You can do it anywhere and you don't have to buy equipment. But if you're willing to do so, poles can take walking to another level. "The poles give you resistance and help tone the arms while also exercising all major muscle groups in your upper body," Florez said. "The learning curve is almost nonexistent. You're essentially just walking."

Florez expects interest in nordic walking will grow as baby boomers, accustomed to high-impact exercise, look for alternatives when they develop joint problems. "We have a generation of baby boomers who are getting knee replacements and hip replacements and just can't run anymore," he said. "This is a great substitute for that."

Oxygen Magazine, You Ask! We Answer... by Alicia Rewega, February 2010

OC Register.com, San Clemente Teachers compete to be "Biggest Loser," by Brittany Levine, January 29th, 2010

That's the key to losing weight, said Gregory Florez, a spokesman for ACE. Creating a community around getting healthy and committing to exercise routines is an important facet of fitness training, he said. " I've worked with thousands of individuals, from kids to athletes to housewives and so o, and amount the top barriers people have is not having an accountability system," Florez said. "Exercising on your own is extremely hard if you're not extremely

"Giving Fitness Myths a Workout" by Mark Henricks,
American Way Magazine, January 2010

Myth 8: Women should avoid strength training because it will give them big, bulky muscles.
It's important to remember that lifting weights plays an important role in weight loss. "Strength training is at least as important as cardiovascular training," Florez says. When you lift weights or engage in other resistance training, he explains, you tear down muscle fibers and burn calories. Over the next day or two, your body will work to repair the damage, and it will burn additional calories in the process of doing so. "You've heard that strength training burns calories even while you are at rest?" Florez asks. "It's true. With strength training, you'll burn calories even while you sleep."

Myth 9: You can lose weight quickly, easily, and safely by using special pills or workout equipment.
Fact: None of the magic pills, miracle diets, or ab-buffing gimmicks that fill infomercials has been shown to work without effort, discipline, and time. "If anybody wants you to believe you can cut corners dramatically," Florez cautions, "there's no evidence that you can."

Fitness Magazine, Q and A section, Feb 2010

Can you run and strength train -- without compromising either workout? Expert advice on the best combination workout plan for you.

Question: "I'm a longtime runner who recently began working out with a trainer. He told me running is compromising my strength routine. Is he right? "

Answer: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass," says Gregory Florez, CEO of Fitadvisor.com. "In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body�which also keeps your bones healthy." That doesn't mean it's a substitute for strength-training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina and boost metabolism," adds Florez.

Runners World, Rise of the Machines, by Lisa Jhung, Feb 2010

If you would like to read the entire article, click this link

Top Reasons Those 'Get Fit' Resolutions Don't Stick Study points to self-consciousness as biggest factor standing in people's way., By Jennifer Thomas, December 29, 2009

MONDAY, Dec. 28 (HealthDay News) -- Another New Year's Day looms, and millions of Americans will resolve that this year, they'll exercise and get fit, so why by the end of January are so many of those resolutions broken?

New research may shed some light on the problem. It's not that people don't know that exercise is good for them and can improve their self-image. Obese and overweight people, in fact, are even stronger believers in the importance of exercise than those of normal weight, according to a survey of more than 1,500 men and women conducted by researchers at George Washington University Medical Center.The study, to be published in the January/February issue of the Journal of Nutrition Education and Behavior, was funded by the International Health, Racquet and Sportsclub Association.

"The message to health clubs is they need to do more to make overweight people feel unself-conscious and comfortable." But overweight people can't wait for health clubs to change, said Gregory Florez, a spokesman for the American Council on Exercise. "It's the ultimate conundrum, or Catch-22," Florez said. "Obese people certainly know they are obese and they need to lose weight, and in many cases are quite motivated. However, they almost universally have a history of failure. They have tried every bestseller diet. They have tried every diet pill, legal and semi-legal. They have watched every infomercial." The key may be to avoid an all-or-nothing approach. Instead of committing to daily spinning classes at the local health club, obese people may choose to start by making smaller, incremental changes, such as taking the stairs or walking for a few extra minutes a day.

When it comes to diet, small changes can also add up to big weight loss, from using mustard instead of mayo on a sandwich to trying to eat just a bit less each day. If a glitzy gym makes you uncomfortable, try a specialty gym that caters to women only, or an online or community-based weight loss support group. And people can head to their community parks for a brisk walk and some fresh air, he noted, since exercise is not the sole domain of health clubs. "You can't say, 'I'm going to go to the gym and exercise around a bunch of beautiful people, or 'I'm going to have to cut all this stuff out of my diet,'" Florez said. "You have to look at it as a gradual and loving process for yourself."

Silive.com, Get Fit in the New Year, By Andrea Boyarsky, December 28, 2009

Priced at under $200, the TRX can be set up almost anywhere and doesn't take much space, noted Florez. And since it's functional training, it mimics movements used in everyday life, helping increase balance and coordination and build core strength. "People always want variety, especially in strength training," said Florez, chief executive officer of national health coaching company FitAdvisor.com. "Strength training can be boring. It takes up a lot of space if you're buying equipment and it can be costly." The TRX also fits another slot on ACE's 2010 list: Group training. As people cut back on personal training to save money, they're turning more toward smaller-group training and group classes, said Florez. Having a workout companion and a trainer also boosts your chance of success, he added. "I think that with the economy the way it is and with people having less time than they've ever had before, they are going to be looking for portable, affordable solutions that can do more with less," Florez said. "There are two things they're concerned with: Money and time."

MensLifeToday.com,25 Ways too Have the Best 2010,
By Greg Melville, December. 27, 2009

Morning:
2. Get up and get moving. "Do yoga for five or 10 minutes. Or walk your dog for two quick laps around your building or block," says Gregory Florez, CEO of Fit Advisor health coaching services. "This wakes you up much like the way caffeine does -- and you won't have the drop in energy later. It also gets blood flowing."

3. Don't give up. Studies have shown that you need to repeat a routine (like morning exercising) for three weeks before it becomes a habit. "Most people start a routine and fall off. Give it those three weeks," says Florez.

7. Breathe. Make an appointment every hour to stand up at your desk and take a few deep breaths. "You've got to schedule it with the same rigor you schedule any business meeting," says Florez. "It's important to re-oxygenate your body."

10. Drink water all day. Before lunch, down 12 ounces. "We often feel hungry when we're just dehydrated," says Florez. "Be that nerdy guy with the reusable water bottle at the desk."

12. Walk and talk. Got a Bluetooth headset? Then head outside and make a phone call while taking a stroll. "You're cheating your body into really small chunks of exercise throughout the day when you otherwise won't make the time," says Florez.

13. Accessorize with exercise. Stash a set of rubber exercise tubes at your office so you can do chest presses, rows or squats right at your desk -- two or three times a day. "That way you get your strength training in, in an accumulated way, throughout the day," says Florez.

Evening:
15. Befriend the TV. Either take advantage of the on-demand workout videos offered by many cable providers or get a workout DVD for living room workouts, urges Florez.

16. Don't just sit there. If you're watching TV, get off the couch during commercials. "Knock out two to three exercises at each break. By the end of the hour, you've hit every muscle group," says Florez.

19. Exercise intervals. Intervals are essential for strength work or a cardio workout. "Go hard for an exercise for two to three minutes, dial back, then up the exertion again," says Florez. Do this two or three times a week. It not only breaks up the monotony of always exercising at the same pace but also benefits your cardiovascular system.

Sleep:
21. Close the fridge by 8 p.m. "Don't go to bed on a full stomach. It'll interrupt your sleep cycle," says Florez.

22. Wind down. "[Stretching before bed] becomes a signal to your body that it's time to wind down," says Florez. (He recommends enlisting a personal trainer to create a stretching routine.)

24. Set bedroom boundaries. Don't bring work into your chambers. "Your bedroom should only be for sleeping, having sex or relaxing," says Florez.

25. Create a nightly routine. That's how your parents used to get you to sleep. "Sometimes it's a really hot shower. Sometimes it's reading fiction -- something that will calm the body down," says Florez.

Rodale.com "How to Get the Most from Your Workplace Health Program" By Megan Othersen Gorman, November 2009

"The research shows overwhelmingly that improving your fitness will help you to concentrate better and longer, reduce stress at work, and give you the energy you need to be an even better employee," says Gregory Florez, CEO of FitAdvisor health coaching services, which partners with companies to help them maximize their wellness programs, and a spokesperson for the American Council on Exercise. "It's definitely win-win."

Here's how to make the most of both your corporate fitness program and the body you were born with:

• Define your barriers as well as your goals. "Ask your fitness program advisor to help you work out a plan that doesn't simply incorporate your goals, but also allows for your limitations�things like time and access," suggests Florez. "From there, you can use the resources available to you to help you make simple changes."
• Make simple changes. "Behavioral change happens incrementally," warns Florez. "If you say, I'm going to lose 15 pounds and work out four days a week from doing next to nothing, it's not going to happen. But if you pick no more than one or two things that are small that you can do on a weekly or monthly basis, you'll be successful." Try bringing water to work every day and replacing one Coke a day with it. Or, coming in 30 minutes early one day a week for a session on the elliptical trainer; you can even check your voice mail while you're on it.
• Schedule your workout time. Use your Blackberry, iPhone app, or whatever helps you keep your schedule to make sure that exercise is on the agenda. "Before the week or month begins, look at your calendaring device and schedule in time for workouts," suggests Florez. "Then protect those slots with the same diligence that you protect your meetings."
• Meet at the gym. Can't avoid a last-minute powwow? If your company has a gym or perhaps a walking/fitness trail, Florez suggests conducting your meeting on the move, either on adjacent treadmills or on the trail. If that's not feasible, try returning calls while you're on the treadmill to free up some workout time.
• Use the gym for networking as well as working out. It will give you another very compelling reason to get there. Think of it as an alternative to meeting a colleague for a round of golf. "When you're sweating next to someone, a lot of barriers get broken down and relationships form," says Florez. "People often find that it's a lot less formal and a less threatening way, depending on your corporate culture, to get things done."
• Don't be shy. Many women and men have a hard time sweating in front of their colleagues, especially if they're not in the best of shape says Florez. That's normal, but don't let it be a deal breaker. "Instead of just shunning the gym, why not work around your inhibitions?" Florez says. "Ask friends to go with you, or go at off-peak times." If you simply can't overcome your self-consciousness, ask if your company's program will allow you to purchase home workout equipment at reduced costs.
• Lobby HR. If your company has no wellness program, ask why. "Talk to members of your team and meet, en masse, with your Human Resources department," suggests Florez. "Make a case for it. As this study and others prove, science is on your side."

WeightWatchers.com, "Overcoming Gym Nervousness" by Jody Genessy, October 2009

"Everybody has issues, they are not judging you, says Gregory Florez, CEO of the national health coaching company Fitadvisor.com and an American Council on Exercise spokesman.

"Don't compare yourself," says Florez. "Know what you want to accomplish and stick to it, and that 99.5 percent of the people you encounter in any gym started where you're starting."

When you're ready to make a choice, make sure the gym has the necessary services and equipment to achieve the goals you want. "Getting and staying motivated is the name of the game," Florez says. "You want to put yourself in position for success, so you need the right environment. The only way you'll know is if you go a couple of times."

The buddy system has benefits beyond Boy Scouts keeping each other from getting lost and becoming bear bait. First, Florez says, your intimidation level will be lowered from the get-go, and you'll stay motivated�you're less to hit the snooze button if a friend is outside hitting the car horn. Pick someone similar goals, issues and fears, and Florez suggests, not your spouse.

Even if money is tight, Florez strongly recommends a couple of sessions to get your program off on the right foot. "They can be your light in the dark," he says.

Star Tribune, "Ward Off Winter Flab" by Dee DePass, September 15, 2009

Remember: The trainer works for you. A trainer's job is to push you. Your job is to work hard. But it's also your job to listen to your body. Don't get so carried away proving yourself that you ignore doctor's orders when it comes to injured knees, shoulders or back. "Trainers should spend a good amount of time being active listeners and determining not only your goals but your barriers, too," said Gregory Florez of the American Council on Exercise.

Southpark Magazine, "Drop and Give Them 20!?" by Tonya Jameson, September, 2009

Gregory Florez, a spokesperson for ACE, say boot camps take people back to the basics. Exercise has become so complicated. People can buy equipment for home gyms, download workouts from the Internet, use DVDs or join a gym. Fitness centers contain tons of cardio machines, weight machines and free weights. They offer a myriad of group fitness classes. It can be overwhelming, he says. People are like, "Just give me a guy or woman who gets in my face, tells me what to do and I don't have to think."

Healthzone.ca, "Fitness trend: Will high-tech gyms give you a better workout?" by Paola Loriggio, August 10, 2009

"Customers want something that helps the time go by, that helps the mind escape the drudgery of exercise," says fitness consultant Gregory Florez, head of FitAdvisor Health Coaching Services in Salt Lake City, Utah. Nowadays, gyms "have to be in the tech game," Florez says. "There's this expectation from customers to have newer and cooler things." The future, Florez says, will bring social networking into the mix.

El Paso Times, "Extreme exercise: High-intensity workouts are highly popular - but be careful." By Erica Molina Johnson , August 3

Some of the most popular workout trends offer sessions so intense or fun that they block out the stress of the day.

Gregory Florez, founder and CEO of fitadvisor.com health coaching services, said the more-bang-for-your-buck classes are attractive because they offer an outlet for stress while providing workouts that exercise many muscle groups in a short period.

Such high-intensity workouts can have big physical payoffs if they're done correctly, Florez -- who's also a spokesman for the American Council on Exercise -- said in a telephone interview from Salt Lake City. But they also can help psychologically, he said."With all that's going on (economically), people are frustrated and angry -- angry at bosses, at layoffs, at health-care insurance," Florez said. "These are pretty in-your-face (workouts) and a good way to get out your anger."

He said programs such as boot camps and CrossFit classes offer intense sessions that get results.Still, he cautioned exercisers to do their homework before they commit to a program."I think we are ever more time-starved as a culture and want to combine all elements of our workout into one easy ... program without having to do extra things," Florez said.

Because the fitness industry is largely unregulated, he said, it pays for consumers to first carefully investigate their prospective classes, both in person and by talking with others who have been there. They should look for fitness trainers who have national certifications, and try to sample a class before signing up, he said.

"The conservative approach would be a good idea. Unless you're a super-fit athlete or have been a Marine, it's a really good idea to ask for referrals of programs from friends or colleagues or family who have participated and who mirror your fitness level and goals," Florez said.

Philly.com, "Another Go Around." By Natalie Pompillo , July 8, 2009

In the 1950s, the U.S. went through a hula-hooping craze that had everyone with hips - from kids in backyards to adults grooving at concerts - spinning plastic tubes around their waists. Now, it's back. And like its predecessors the bike (now used for spinning), the jump rope (now used in a competitive sport), or good old steps (hello, Stairmaster), the hula hoop has moved to the gym.

"It uses your hips. It uses your stomach. Hooping builds core strength, and those are magic words right now," said Gregory Florez, a spokesman for the American Council on Exercise. "What makes me smile is you take one of the cheapest and oldest things out there, something that was made for kids to have fun with, and it's a pretty good workout."

"For the vast majority of the population, exercise is not fun. It's a necessary evil," Florez said. "The things that are proven to work, the things that people stick with, make exercise into play, and hooping definitely does that."

Tips for a More Productive Workout, From the "John Tesh Radio Show"

• Don't lean on the handlebars of a stair-master, elliptical machine, or treadmill. Gregory Florez - a professional trainer - says leaning takes the emphasis off your lower-body muscles, and you'll burn fewer calories. It also adds stress to your shoulders, back and arms which can eventually lead to injuries. So make sure you always stand with your chest high, and your head and spine aligned. If you can't stay upright during your workout, take the intensity down a couple notches - that's a sign you're pushing yourself too hard.
• Don't read while you run. Studies show that multi-tasking, like with your newspaper spread out in front of the treadmill, actually slows your calorie burn! That's because your brain can only focus on a limited number of things at once. So save the paper for later.
• Don't look down at your feet. Many people do this because they're afraid they'll fall face first onto the conveyor belt, but running with your head down puts extra strain on your neck, and you actually put yourself at MORE risk of tripping! Your best bet is to jog looking forward - at something eye level, or at the treadmill display screen.
• Don't forget to mix in some resistance training. Research shows you can burn far more calories on a weight machine, than you do on a stationary bike. That's because muscle burns three times as many calories as fat!
• Don't skip breakfast. A study at Pennsylvania State University found that people who ate a breakfast of complex carbs, worked out an average of 16% longer than people who didn't eat first. If you don't have time for that, even a small snack - like yogurt or fruit - is better than nothing.

MSNBC, Is Working Out the Newest Health Threat? By Dimity McDowell, March 8, 2009

LA Times, "Workouts on the Web," by Melinda Fulmer, March 16, 2008

Real Simple, "Bathroom Scales," Allegra Muzzillo March 16, 2008

Living Well Magazine, "Random Acts of Fitness," by Mindy Penn, August, 2008

• Set your alarm so that you wake to stimulating music. Once out of bed, do five minutes of total body exercises Start your day with Sun Salutations (a classic Yoga pose) to stimulate your brain and central nervous system while waking up all of the muscles in your body. Stand straight with your feet together, arms at your sides. Take a deep breathe through your nose while raising your chest toward the ceiling and simultaneously raising your arms overhead then bringing them down to shoulder height and spreading your palms. Then bend at the waist and cascade your body over your legs while letting your arms drop and your head go limp while exhaling deeply through your knows. Return to the start position and repeat 4 times. That will wake you up and get your blood flowing. You can do this while waiting for your morning coffee to brew.
• Trade in your office chair for a large exercise ball part of the day. If you are getting bored or losing concentration, revive yourself with some quick abdominal crunches or stretches on the ball.
• When attending your child's sporting events or waiting for a practice to end, be dressed to move. Take laps around the field while watching the game and rooting�all that cheering burns calories too, reminds Florez.
• Waiting for dinner to bake, boil or simmer? Do some simple exercises, like lunges or squats, while the food is cooking.
• The next time you want to chat on your cell phone, take it and yourself for a walk around the block. You'll exercise your body while sharpening your mind for your next meeting!

TheBiggestLoser.com, "We Test It - Treadmills," July 31, 2008

1. No matter where you end up buying your machine, he says, start your shopping experience at a specialty fitness retailer (as opposed to a department store): "Many of the owners or salespeople have a fitness background, so you'll get a higher quality education about treadmills."
2. Don't be dazzled by the bells, whistles, or nifty cup holders. Look for those extras in a treadmill that will keep you interested in hopping on regularly.
3. Test the machine the way you're going to use it. "Almost any treadmill will feel and sound fine for 5 to 6 minutes in a big, noisy store," Florez says. Spend 15 to 20 minutes on each machine. If you run, run on it; if you're a hill climber, punch up the incline.
4. Only buy from a retailer who offers you a 30-day, no-questions-asked, money-back guarantee. A treadmill is like a newborn: You don't always know how it's going to behave until you get it home. At least with a treadmill, you should be able to take it back.

MSNBC, "You've got mail - Now get moving" By Jacqueline Stenson, July 22, 2008

TheStreet.com, "Seven Tips For Starting a Fitness Center" By Lan Nguyen, July 8, 2008

To cut your overhead, start with independent contractors instead of hiring employees. Gregory Florez, CEO of Fit Advisor, adds that if they're not staff, then you aren't responsible for their training, certification and ongoing education. "Although you have less control, if you are good at spotting talent and offer good incentives, I recommend starting out with contractors because it's less risky. You can always, as the cash flow starts, change from contractors to employees. It is harder to do it the other way around."

The Daily Herald, "How to Burn a Few Calories at Great America Without Even Trying" By Elizabeth Mistretta, July 7, 2008

36: That's how many flights of stairs you would climb if you rode every water slide in Hurricane Harbor water park. The tallest one would take 549 stairs to get to the top, and Florez says stairs are one of the best calorie-burners at a theme park - especially if you climb them with zest. He also says hanging out for a few rounds in the wave pool will engage all of your muscle groups and stimulate your cardiovascular system, giving you a light workout. "Because you have to fight to hold your position and not get washed away, you are burning calories," says Florez. "Although it's not as efficient as if you are doing water aerobics, you are definitely doing some good."

Women's Health, "The Right Stuff," by Dimity McDowell Davis, May 2008

What to look for Comfy handles and a rugged design. Gregory Florez, CEO of FitAdvisor Health Coaching Services in Salt Lake City, recommends buying two bands: a lighter one for upper-body buffing and a heavy-resistance one for full-body moves.

Utah CEO Magazine, "Shaping Up," by Jessica Zimmer, March 2008

It's the New Year and you want to bring energy and creativity to your leadership team. Fitness is the answer. A combination of exercise and healthy eating habits can improve your team's performance. Gregory Florez, founder and CEO of Fit Advisor Health Coaching Services in Salt Lake City, says "All of them (executives) are wired � literally. They cannot shut off," he says. This causes them to be "over-programmed and time-starved." "It's not about super-health and fitness. It's about being the best you can be as an individual," says Florez.

Chicago Tribune, "Personal Trainers Go Portable," by Anne Stein, April 13, 2008

• Download programs written by experts with solid education in fitness.
• Make sure workouts are appropriate for your age, goals and medical conditions.
• Are there opportunities for progression within the workout you download, and are more advanced workouts available? You don't want to repeat a routine endlessly.
• Instructions should be as simple and demonstrative as possible. You won't have a trainer nearby to correct you.
• Make sure you have access to equipment needed for that workout.
• Good sites have e-mail or toll-free numbers to contact coaches/staff with questions.
• Don't download workouts that are too difficult�or too easy. You risk frustration and/or injury.
• Workouts should include warm-ups and cool-downs or guidelines on doing those.
• Do your homework before your workout. Some are based on heart rate, and others may take you through unfamiliar exercises. Figure them out beforehand or you'll be pausing mid-workout.

Forbes.com, "Eight Ways to Get Fit in Retirement," by Allison Van Dusen,
Febrary 12, 2008

Women's Health, "Workout Chronicles," by Paige Greenfield, Jan/Feb 2008

Club Industry's Fitness Business Pro, "Now Downloading" By Amy Florence Fischbach, January 2008

Although treadmill prices vary depending on the purchasing agreement, USB-enabled treadmills can run $1,000 or more than those without. That extra cost may be too much for some fitness facility owners, Florez says. However, the cost of the equipment may not be the only thing making some club owners cautious about adding equipment with this technology. "Clubs have been disappointed by spending a lot on technology that didn't work," Florez says. "They're leery of being a first mover until they see if the customers will really use it."

The current method of communication between physicians, therapists and personal trainers is about as effective as working a TV without a remote, says Gregory Florez. USB technology makes it easier for personal trainers to share fitness information with physicians and therapists, he says. "As our health care system continues in a death spiral, and obesity and life-related diseases continue to increase, logging and tracking systems will allow exercisers to share their data with personal trainers, and, more importantly, going forward with the health care professionals," he says.

Chicago Tribune, "How to Choose a Health Club," by Elleen Warren, January 10, 2008

Runner's World, "Gear Review: Treadmills," by Lisa Jhung, January 2008

SmartMoney, "10 Things y our Personal Trainer Won't Tell you," by Renee DeFranco, December 28, 2007

8. "Just because I'm more expensive doesn't mean you'll get a better workout." A more expensive trainer won't necessarily yield better results. "At the end of the day, it's about behavioral change," Florez says. "If he/she can't motivate you based on your personality style, you're throwing your money away." Florez specifically recommends a preliminary consultation, which should include no exercise but rather an in-depth conversation about your personality and goals.

Prevention, "How to Buy a Cardio Machine," by Amanda Vogel, December 21, 2007

Woman'sDay, "Get Healthier from A to Z," by Jenny Stamos, December 21, 2007

WebMD, "7 Diet Tips That Really Work," by Jenny Stamos, December 10, 2007

Albuquerque Journal, "Santa's Workout Bag," by Nancy Tipton, December 9, 2007

Los Angeles Times, "Your Invited for the Holidays," by Jeannine Stein, November 26, 2007

Men's Health, "Same Girl, Better Sex," by Jamye Waxman, November 2007

Exercise works wonders not only on your body, but also on your woman. "Vigorous activities, such as jogging and spinning, release endorphins that improve your mood and relax you," Says ACE spokesman Gregory Florez. "In the hours following 30 to 40 minutes of cardio, skin temperature is elevated and your sense of touch is heightened. It's a great time for intimacy." Don't hold back either. "Sweat is an aphrodisiac, says Florez, who is also CEO of FitAdvisor.com. "The smell of perspiration from a clean person is arousing. Post-exercise, your brain is in a state of hyperarousal, and your body may be as well."

ACE Pro Newsletter, "Getting More Clients," by Marion Web, November 2007

Says Florez, "Running ads in free magazines or local magazines almost never worked for us." Adds Welch, "People who are interested in wellness want a recommendation, and they will go with a referral every time."

"Be there frequently and identifiably," Florez says. "Never ever directly tell them they're doing something wrong. But always open a question with something like that's a great exercise and ask what they're trying to accomplish. Compliment them by using a non-threatening ice-breaker."

Florez believes that group exercise instructors and complimentary clinics are also potential feeders for personal training.

However, like in any business, being truly professional is key. Making each client feel special, always being engaged, attentive and hands-on during training shows existing clients you care, according to Florez. "Look as sharp and professional as you possibly can to appeal to the widest variety of clients," Florez suggests. "Never seem distracted, always be fully engaged and take your clients through interesting exercises that are safe yet attention-grabbing. Use the stability ball and tubing to show you have breadth."

"People are self-conscious and think personal training costs a lot of money before they can see results," Florez says.

"It's about coaching vs. personal training," Florez says. "A message that you're here to help in a non-intimidating and non-threatening way is often all it takes to gain a new client's business."

ACE Pro News, "Interviewing Dos and Don'ts,"By Marion Webb, September 2007

Rule No. 1-A Well-Written Resume/Cover Letter
Florez says a well-organized (with an overview of past work experiences and credentials) and an error-free job application can make the difference between you landing a job interview or your application landing in the wastebasket. "Employers generally spend two to three minutes per resume, so make it count," Florez says.

Rule No. 2-Prepare for the Interview Florez finds that fitness professionals often struggle when it comes to dressing appropriately for a formal interview, so it's always a good idea to talk to an insider first. "The rule of thumb is to overdress rather than under-dress," he says. "In our industry a suit and tie or dress could be over the top. Men should wear a sharp polo shirt with dress pants and women a nice pantsuit. Never wear workout clothes."

Florez says with the rising numbers of older health club members, club owners are well served in hiring trainers who can relate to their clients' aging bodies and psychological well-being.

Athletic Business, "Virtuous Reality," by Nicholas Brown, October 2007

"The better technology companies will have an interface whereby a personal trainer can get in the back door, meaning the trainer can go in and manipulate the workout programs," says Gregory Florez, CEO of fitadvisor.com and a spokesman for the American Council on Exercise. In order for personal trainers or new personal training devices to prosper, says Florez, they must be willing to collaborate with one another. "They've got to be partners and not enemies," he says.

"There were all these companies that said, 'Let's just offer online personal training programs and we'll all make millions of dollars,' " says Florez. That elicited "an almost universal backlash" from personal trainers, if only because companies were targeting fitness club owners with in-house personal training services.

Daily Herald, "Get Your Motor Revving," By Susan Stevens, September 17, 2007

Forbes.com, "Top Gamers Workouts," By Allison Van Duson, September 10, 2007

Forbes.com, "Next Generation Gym Gear," By Allison Van Dusen, July 16, 2007

Click here to read the full article.

MSN.com, "Move Just a Little, Live Longer," By Kathleen Doheny, HealthDay Reporter, July 15, 2007

Ace Pro Newsletter "Getting Personal Training Results in Time for Bathing Suit Season," By Marion Webb, June 2007

"It's a powerful combination: By making simple changes to their diets, strength-training and doing cardio exercise, clients can achieve noticeable results that are very motivating."

The Wall Street Journal, "Fitness Fanatic Feeds His Exercise Addiction," by Jen Murphy, June 26, 2007

Mr. Florez says that the body also suffers. "The reason we build muscle and grow stronger is because we exercise properly with the right amount of time and frequency. But when we go overboard our body at every single level -- cellular, caloric expenditure -- does not have a chance to recover or replenish. The key to perfect health is stressing your body and giving it time to recover. If you don't do this," Mr. Florez says the result can be illness, from being over-tired all the time, as well as stress fractures and depression. The body is even susceptible to some autoimmune diseases because its overstressed. "The quality of the exercise diminishes greatly when you go over the edge," says Mr. Florez.

Smart Money, "Training Days: Picking a Workout Coach," by Shivani Vora, April 2007

• Check credentials.
• Ask their intentions. Many trainers work either part-time or as a pit stop on the way to another career like acting or dancing. As a potential trainer about his or her career goals, and be wary if he or she is using training income to support another pursuit, says Gregory Florez, a Salt Lake City-based fitness industry consultant.
• Be Specific.

The New York Times, "Orbital 360 Rocket Workout," by Pauline O'Connor, January 18, 2007

Runner's World, "Insider Training - Eight treadmills that make indoor miles race by," by Megan McMorris, January 2007

MSN.com, "12 Months, 12 Healthy New Habits," by Bob Condor, January 2007

Diabetic Living, "Exercise at Home," by Irene Lewis-McCormick, MS, CSCS, Winter 2006

Los Angeles Times, "The Games - A Seaside Stronghold," by Roy Wallack, December 3, 2006

The Wall Street Journal, "When Abs Are Tight, but Lips Are Loose," By Shivani Vora, November 16, 2006

Phiadelphia Style, "The Case of Missing Motivation," by Jennifer Goldstein, Sept/Oct 2006

Washington Post Express, "30 Minute Body - How fast can you get an all-around
workout?" by Vicky Hallett, August 15, 2006

The Oprah Magazine, "A Trainer in the Palm of Your Hand," by Carla Murphy, September 2006

Boston Magazine, "Soak Up Summer," by Liz Schick, July 2006

Executive Excellence Magazine, "Velocity and Vitality" by Terry R. Bacon and Gregory J Florez, June 2006

Women's Health, "Burn More Fat!," by Dimity McDowell, June 2006

By Valerie A. Russo - "Snacks That Work Out,"
Dallas-Fort Worth Star Telegram, May 15, 2006

Consumers Digest, "Top Rated Home-Fitness Equipment," by Roy Wallack, February 2006

by Nancy Brand Patel - "Tumble, Cheer, Dodge & Dance Your Way into Shape," Vegetarian Times, February 2006

By Catherine Saint Louis - "A Personal Trainer, Right in Your iPod," The New York Times, January 19, 2006

By Jeannine Stein - "Click to Get Fit: Podcasts can motivate you. But is everyone an expert?" Los Angeles Times

By Amy Norton - "Sure, you're sweating - but what does it mean?" MSNBC, January 11, 2006

By Angela Macias - "Funding Fitness" The Beaumont Enterprise, January 9, 2006

by Gary White - "Basic Training - Get Fit The Army Way" The Ledger, December 20, 2005

By Gregory Florez - "Hot Products" Club Industry's Fitness Business Pro, December 2005

By Mark Henricks - 'Would-Be Fitness Trainers Need Clients Way More Than Muscles"
Wall Street Journal, August 2005

Full article (PDF): Would-Be Fitness Trainers Need Clients Way More Than Muscles"

by Valerie A. Russo - "Body Talk, The straight facts on fitness."
Living Well, August 31,2005

By Christie Ashwanden - "Fall in Love with Your Workout" Health, May 2005

By Jeannine Stein - "Bulging with Risks." LA Times, June 6, 2005

By Jill Davis - "Hidden Health Hazards - 4 tips to keep you safe this summer." Fitness Magazine, June 2005

By Carole Jackson - "Staying Loose." Bottom Line Secrets, May 18, 2004

By Dimity McDowell Davis - "Are You Fit Enough." More, April 2005

By Nancy Brand Patel - "Tumble, Cheer, Dodge & Dance Your Way into Shape"
Vegetarian Times, March 2005

"Tricks of the Trade" Idea Fitness Journal, January 2005

Micheal O'Shea - "A Fitness Plan That Works" Parade Magazine, January 2, 2005

By Dimity McDowell - "Outsmart Fat - period", October 2004

By Julie King - "Fitness Equipment Certificate Trains Retail/Supplier Staff," July 2004

By Gregory Florez - "The Democratization of Technology and Product Is Here" September 2004

By Courtenay Smith - "Tone your body in 20 minutes a day"
All You Magazine, September 2004

By Gregory Florez - "Sleep Deprivation and You"
Values-Based Financial Planning, Volume Four, Issue Nine

By Suzanne Schlosberg - "FitnessQ+A - Losing Weight with a Treadmill"
Shape, August 2004

By Carol Krucoff - "Fit Execs Are More Sucessful" Prevention, April 2004

Thousands of adults are mobilizing across the country this summer to play dodgeball. The schoolyard staple of recesses past has enjoyed a boost by Hollywood's "Dodgeball: The True Underdog Story," the No. 1 movie at the box office last weekend.

Gregory Florez, spokesperson for the American Council on Exercise, said dodgeball can be a great stressbuster for 21st century adults. But keep in mind it's a very physical sport, she said.

Because it's a "fight or flight kind of game," quick bursts of speed, good hand-eye coordination and a high degree of agility are all necessary, he said. Injuries can include sprained ankles, knees and shoulders. To help avoid this, do strengthening and stretching around the specific movements involved before playing.

"Just keep in mind that you're not 13 any longer and neither are your joints and muscles," Florez said.

By Dimity McDowellSelf - "Run=Fun (really!)" , July 2004

By Elizabeth Olson - "Deck, Den, Home Theater and Now, the Pec Room"
New York Times, June 6, 2004

FitAdvisor Members: Read the full article here.
Link: New York Times Article. (FREE registration required)

Christina Boyle Cush - "Weight Loss for Grooms", Modern Bride, June/July 2004

By Denolyn Carroll - "Walk It Off! Losing weight can be as easy as
putting one foot in front of the other", Essence, June 2004

By Meaghan Keeley - "Elle Fitness News", Elle Magazine, May 2004

Sandra Gordon - "Working With an Online Coach", Vitality, April 2004

By Rachelle Vander Schaaf - "What Does It Take To Get Back in Shape",
Americanbaby.com, June 2003

By Molly Knight - Internet Personal Trainers Suit the Time-strapped,
Baltimore Sun., August 3, 2003.

By Holly Lifer - Your Running and Your Weight, Summer 2003.

By Michelle Meyer - Outrageous Excuses for Not Working Out, Cooking Light, May 2003.

By Seth Borgen - The Bearers of Fad News, Health., May 2003

By Jeanie Davis - Fitness Programs that Fit, WebMD. May 2003.

Then, get some professional advice on fitness programs, he advises. "You must have a plan that takes into consideration not only your goals but also your barriers, both real and perceived. Even if you are on a limited budget, you should get some beginning advice from a certified personal trainer." The cost ranges from $35 to $100 per hourly session.

No way, you say? Then find a few good videos on fitness programs, Florez suggests. There are lots of them out there.

Mary Lou Hurley - "Stay Fit as You Travel", Travel Nursing Today, April 2003

By Mary Lou Hurley - Stay Fit as You Travel, RN Web. April 2003.

By Anna Rufous - Log on to CyberCoach, Detroit News, March 19, 2003.

By Cox News Services - Trainers In Your Ear, Not Your Face,
The Tampa Tribune, March 2, 2003.

By Kalia Doner - Ask the Experts, Remedy, March 1, 2003.

By Sonja Lewis - On Line Personal Trainers, Chicago Tribune, March 6, 2003

By Sonja Lewis - Defining Moment Can Create Desire for Healthier Lifestyle,
San Antonio Express, March 3, 2003

By Jennifer Barrett - Fitness Gear: Some of the Newest High-Tech Sports Gizmos,
Newsweek, February 24, 2003.

Palm Tungsten: You need to burn, not just cut, calories. Diet & Exercise Assistant software lets you log daily exercise routines and find nutrition info on 5,000-plus foods. $420 (with software) at palm.com.

Protege 9.0: Hooks on your bike to show riding time, distance, speed (current, average and max), .

Suunto S6: This stylish "wristop" computer combines watch, altimeter, barometer, compass, ski chrono and a PC interface. Oh, yeah, and it's water-resistant to 100 meters. $369 at suuntousa.com.

Tanita Body Fat Scale: This sleek scale reports your weight and body fat. It also estimates the number of calories you need each day to maintain that weight �just eat less and you'll peel off the pounds. $139.95 at tanita-body-fat-scales.com.

By Kim Clark and Jodi Schneider - Finding Work, Us News and World Report,
February 24,2003

Certified personal trainers focus on developing fitness programs for clients. Many work in gyms with members who pay an hourly fee--typically $40 to $50, though it can run as high as $100. They develop and monitor personalized exercise programs using weights and machines. Increasingly, trainers are specializing in such areas as pre- and post-rehabilitation, pre- and post-pregnancy, working with competitive athletes, and in specific sports. Annual salaries range from $30,000 and up for gym trainers to more than $100,000 for sole practitioners who specialize. Education varies widely, though better-paid trainers not only have great abs and pectorals but a degree in exercise physiology or exercise science, or a related health field.

By Sonja Lewis - Healthy Living: Cyberspace Trainers Boost Workouts, The Atlantic Journal-Constitution, February 25, 2003

By Kelly James "Walk off the Weight." Family Circle February 11 2003.

By Heather Simonsen - Working Out Despite a Cold—Is a Recipe for Misery
Salt Lake Tribune, February 27, 2003

Florez says when answering this question for yourself, it is best to consider the risk versus the reward. He says that 70 percent of people who start a workout program quit within six months. If you are likely to put exercising on the shelf permanently if you stop your routine temporarily to nurse a cold, he recommends you continue working out at a much lower level of intensity.

"Cut your running time by a third, consider exercising indoors instead of outside," he advises. "If you're a runner or cyclist, consider doing something light, like yoga. Or take a walk or spin easily on an exercise bike."

At the same time, he assures that taking a few days off will not affect your overall fitness level and it might speed your recovery from the sickness. "Listen to your body and not the noise in your head," Florez recommends. "The body should win the argument if it's saying, 'I'm achy, I'm tired.' "

By Nicole Dorsey - The Wonder of Winter Workouts, Ladies Home Journal, February 2003

By Christopher Dinsmore - Fitness Boom, The Virginian-Pilot, February 9, 2003.

By Jennifer Barrett - Fitness For Less, NEWSWEEK. Jan, 13, 2003.

By Sherri C. Goodman Cyber-cise! The Salt Lake City Tribune. Jan, 06, 2003.

By Aline McKenzie, Membership in a Health Club Should Fit Your Workout Goals,
Dallas Morning News. Tue, Jan. 21 2003.

By Becky Cairns , Local Fitness Experts Offer Words of Encouragement.,
The Standard-Examiner. Sat, Jan 11, 2003

Commit for three weeks. It takes 21 days to form a habit, so give it your all for that time, Florez says. Chances are, you'll see results and that will motivate you to recommit.

Consider options. Before you buy a treadmill or join a gym, think about what you like to do and how it will fit into your lifestyle. The best workout equipment or the greatest gym membership isn't any good if you don't use it, Florez says.

Forget the "quick fixes." There are no magic fixes, Florez says, and products that make such claims — you know, "Get flat abs in five minutes per month" — only leave folks frustrated.

By Fred Ball "Fitadvisor." KSL and Zion's Bank. January, 14 2003.

By R. N. Jajan - Make Health and Safety Job No. 1 in the Workplace,
The Record Herald News, January 29,2003.

By Neal Santlemannn - Ten Helathiest Sports, Forbes.com.

Optum Newsletter "Taking Care"

This speaks to the old adage that any exercise is better than no exercise.

By Kelly Greene - Investing In Fitness, The Wall Street Journal, December 16, 2002

By Joe Cogliano II - Exercise Relieves Stress For Busy Businesspeople,
Dayton Business Journal, December 13, 2002

By Bill Radford - Cross Purposes: Winter, A Great Time To Shake Up Training Routine,
The Gazette, December 9, 2002

By Michele Stanten - Best At-Home Equipment, Prevention Magazine, November 2002

By Douglas Robson - Feel the Burn:E-Fitness Sites Are Given a Workout,
Wall Street Journal, September 10, 2002

By Dimity McDowell - 4 Good Gadgets, Health Magazine, December 2002

By Jennifer Mulrean - Virtual Workouts Can Shed Real Pounds.
MSN.com, November 21, 2002.

By Cynthia Lambert-Nehr, How much do you know about exercise?
The Detroit News, October 16, 2002

By Mark Azzara, Calorie Counting Might Not Add Up,
Waterbury Republican-American. November, 28 2002.

By Bob Condor It's a Way of Eating, Not a Way of Starving.
Chicago Tribune. Sep. 29, 2002-Dec. 29, 2002

By Melissa S. Monroe - "Fitness Centers Have Healthy Future."
San Antonio Express-News, November 16, 2002.

By John Agoglia - Corporate Fitness, Club Industry, November 2002.

By Gregory Florez - Designing a Home Gym for Every "Body", Home Improvement & Remodeling, November 2002.

Training for a Walking Marathon

If the thought of hoofing it for 26 miles sounds daunting, take heart: Properly prepared, just about anyone can walk a marathon. "It's all about quality training," says Gregory Florez, personal trainer, spokesperson for the American Council on Exercise, and FitAdvisor.com, a company which provides online training services. Florez goes on to provide walking tips.

Elliptical: No impact, good for those with joint issues

Claudia Zapata: Fitness equipment: great gift or just a future dust collector?

By Jeannine Stein - Times Staff Writer, Going the Distance—If an on-site trainer isn't an option, coaching via the phone or Internet can be the next best thing. December 8 2003.

American Health and Fitness online training PDF