Subject: Personal Trainer Interview with Bob Virgulak, Owner of 3Dimensional Fitness
Conducted by, BenchmarkPublishingGroup.Org
Purpose: For a book entitled "Your Fitness and Nutrition Questions Answered: Featuring Interviews with 20 Top Personal Trainers from around the Country!"
Object: To educate and inform the reader, on how knowledgeable you are on the subject matter.
Instructions: Please do not provide one word answers to the questions, but avoid going into long and drawn out detail. There will be a time limit, determined at the start of the interview.

Please tell us about your company here:
Integrating three dimensions of good health, Personal Training, In-Home Gym Design & Installation, and the first and only Corporate Heated Stretch and Relaxation Program – 3Dimensional Fitness is a full-service Fitness/Wellness Company that comes to your home or your office.

If someone reaches their fitness goals, should they still continue to work with a personal trainer?
Yes of course, there is always a new goal around the corner and there are so many levels of fitness. That’s what makes using a Personal Trainer so great, always having that person at your disposal to help create a better you or take you to the next place.

When people first start exercising, why do they sometimes gain weight initially?
I think this is the biggest fallacy in exercise, and it does not happen with my clients. Maybe the school of thought is that people are hungrier from all the new and extra work so they eat more. I know people think that in the first week or two they are probably putting on muscle and that’s what’s making them heavy. But it takes a hell of a lot longer than that to put on any muscle.

If someone has a heart condition, can they still workout?
Yes absolutely, but only with the guidance of their cardiologist. A well thought out plan, and some really good monitoring plus checking in with the doctor often is a smart way to go.

If someone has a job where they don't move around a lot, what can they do to increase their activity during the day, when they're not working out?
Try to move as much as possible when not working. Maybe walk or ride a bike to and from work. Plan to have lunch at your desk and take that time to do some lite exercises or calisthenics at your desk. But most importantly you’re the individual who cannot afford to miss your morning or evening workout sessions.

Is it safe for pregnant women to workout?
Yes, and it’s encouraged as long as you don’t have a high risk pregnancy! Today’s doctors not only suggest it, but they recommend it.

If someone prefers to workout without a personal trainer, can a trainer still help them get started? How would this work?
Yes, and today it’s so easy. We could suggest certain exercises, and the amount of sets and reps. Even try to explain exactly how to do the program in a step by step fashion. If at any point in time you forget what you’re doing, you could Google or YouTube the exercises and see a detailed video to get you on the right track.

Can someone use a personal trainer to help them rehabilitate from a sports injury? How would this be handled?
This almost always happens in the case of an athlete, and it should always be encouraged with any person. The rehab specialist will meet with the Personal Trainer to go over what the person can and cannot do. Then it’s the job of the Trainer to help the individual get back to full ability, because insurance companies only pay for rehab for a certain amount of time.

When it comes to nutrition, it seems that few experts can agree on what is a healthy diet and what is not. How can people know which advice to take, with all of the contradictory information out there?
This is one of the most frustrating things about the Wellness industry today! But if you’re not an extreme athlete worrying about balancing proteins for adding muscle and carbohydrates for the proper energy to get you through a game or an event. Then my suggestion usually is to try Weight Watchers, it is the most balanced plan and really teaches individuals healthy eating and portion control.

If a personal trainer is always showing up late, should the client still be expected to pay for the full session? What's the customary way to deal with a situation like this?
Pick a new Trainer, you have chosen the wrong person. Great trainers know that their clients time is extremely important, and the only way to build a strong business is to be respectful of others time and of course to be great at your craft.

Is it a good idea to eat any specific foods immediately before or after exercising?
Depends on what your goals are? If you’re trying to gain weight and muscle it is very important to have some carbs 1st for energy, and protein after to help build muscle. If you’re trying to lose weight, then just make sure you’re eating a balanced diet throughout the day. You can go a little hungry, it will not hurt you.

Should people with low blood sugar do anything differently before, during, or after a workout?
I would not suggest going crazy on this, but a healthy carb/protein bar with you at all times could help if you get that lite feeling in your head or stomach. Also workout drinks aren’t a bad idea, but remember if your goal is to lose weight make sure you’re reading those labels.

Is it true that it's bad to eat too much fruit because of all of the sugar it contains?
I 100% disagree with this one! Eat as much as you want, it’s healthy, natural and great for you. Please do not follow any diets that restrict fruit intake, when you are dieting you will need the extra vitamins and minerals that fruit adds.

How accurate are the calorie counters on gym machines?
As long as they are asking for your weight and age, they are a fair barometer of calorie counting, Most of the new machines will do this, where older or lower level equipment may not. Remember the better the equipment, the more accurate the calorie counting.

Is it true that exercise and a healthy diet can help reduce the chance of developing diabetes? If this is true, how can exercise and/or a good nutrition plan help prevent diabetes?
Yes and it’s quite simple, you keep your body fat % down and you’re less likely to develop diabetes. Obesity is one of the main reasons people develop this condition, but it can often be controlled with a good diet/exercise. This will ultimately help you to lose weight, and that is usually a best defense. In some cases though people are genetically predisposed to this condition and diet and exercise may still help but a doctor will be your best defense.

Do people have to join the gym that their personal trainer belongs to, in order to hire them?
Most of the time or you’re going to be subject to paying more. Clubs charge single visit clients more money than members. My suggestion is to look for a higher lever trainer with more experience that comes to you. Remember if he/she is not being paid by the club and has built a business on their own, they are most likely going to be higher caliber professional.

Give this some thought: what do book clubs, Tupperware, jewelry, Pampered Chef, and lingerie parties all have in common? Great fun and laughs, but they're often a get-together just to get together. These parties consist of sharing interests or purchasing goods while enjoying some food and drink with the people we want to spend time with. So then why not center the gathering on something healthy and relaxing, while still getting to enjoy your adult beverages and conversation? Prior to the eating and drinking portion of the party, you'll start off with a fun, effective workout. This way you can feel less guilty about enjoying the food and libations. Working out is not only more productive, it's truly more satisfying when all is said and done. Enjoying it with friends at a party is nothing short of a unique and fun bonding experience.

Do you have the space to accommodate 4-8 participants? Would you want us to provide not only the instructor, but recommend a theme, the lite fare, or even a Wine Spectator level 92 – 98 bottle to accompany your workout?

3Dimensional Fitness is offering this at a special discounted rate, first come first served, on Thursday evenings. The event will take place in your home for you and up to 7 guests (provided you have the space). We're proud to be the first to offer such an escape from reality, work, children, and stress in a safe and familiar environment. Parties are meant to be lively and fun, no one wants to just sit around. Host a yoga party and your friends will forever be grateful!

1. These exercises can be dangerous to individuals who are not understanding how to do them the correctly. A five minute segment on TV does not allow much time for proper instruction.
2. They are making promises that are taken out of context; it's unrealistic to think that the average Joe is going to stick with and benefit from trying out these “good for everyone” workouts.
3. In some cases, an individual would have to lose several pounds/already be in decent shape before attempting these.
4. Some may need weeks of conditioning before attempting. It's not likely that a sedentary individual can jump off the couch and conquer these exercises.

So I saw the trainer on TV, the one you may recognize from The Biggest Loser. He was proclaiming to have the six best exercises you can do. This is what I think, “don’t believe everything you read or hear.” The particular exercises he was promoting (for getting in the best shape of your life), are only safe enough to perform if you're somewhat of a conditioned athlete who's already in great shape!

Real conditioning is needed to keep injuries at bay. Fitness takes time and commitment. You should not be made to feel that if you can’t even perform what you see on TV, that there is no other way to get in shape. What makes fitness work? Longevity (remember “Journey”, not “Destination”). What makes fitness not work? Exercises that are too difficult to perform correctly, and are therefore unsafe. The new trends out there are not suitable for most people, please allow me to name a few: CRAZY TWISTING PLANKS, extreme push-ups with elevation changes switching from side to side, constant high-intensity off balance body weight exercises, and weight training with “Kettlebells” (the average person is never told how dangerous this is, but I see injuries all the time). Oh and by the way, tire flipping is not for everyone, it should only be done by well-conditioned athletes. People who are overweight or have any injuries or limitations should be well-informed about the risks of trying these new trends. Real results do not occur by attempting workouts that are only suitable for a (very) low percentage of the population. Let's face it, these so-called “best” exercises can best be explained as unproductive!

For roughly 35 hours each week, I train the average person and I've been doing so for over twenty years now. I see individuals who need to be handled accordingly. In my experience, I've only trained 25% of people who could actually do some of these exercises right off the bat. Should this mean that the other 75% of my clientele is supposed to believe that since they can’t perform these moves, they are not going to get into the best shape of their life? Not at all! What is does mean is that I have to defend why that particular exercise is unsafe and why it's not a good idea for that client. Remember, telling someone no is really tough. I always need to make sure I have a really good explanation for why I feel the way I do. Well guess what? Luckily I do, it’s called experience!!!

Get a jump start on 2012! Visit our team and decide who you would like to train with. Will it be leading Fairfield County Fitness Professional, Bob Virgulak? Perhaps you’ll choose Elite Level Personal Trainer & Stretch and Relaxation Specialist, Gene DeNota? How about Personal Trainer and Rehab Specialist, Michael Colabella, or Fairfield County's best Strength and Conditioning guy, Frank Arcamone? Maybe you'd prefer leading Dance and Yoga Professional, Jenn Moffat?

Whomever you decide, I hope you will allow 3DF to provide you with the best assistance to meet your fitness goals for 2012 and beyond. We've been so happy to help you in the past; we look forward to being a part of your future.

Please read our real testimonials. You may even recognize some of the names on our long list.

Best Wishes for a Happy & Healthy New Year!

*Valid through 12/31/11

Washington, Manager and Skipper of the Texas Rangers, was speaking during a press conference when a beat reporter asked him a simple question, “what does it take to win?” Now as we all know, they unfortunately did not win but his response still sits with me to this day. He told the reporter it takes Attitude, Commitment, and Effort. At the time I was in my Tahoe on my way to my next client, listening to this on WFAN Sports Radio and it immediately got my wheels turning. I broke down the words individually in my mind and came to a realization. Isn’t this the key to our world of health and fitness, and most importantly, the answer to being successful in all aspects of life?

ATTITUDE – Manner, feeling, disposition, etc. with regard to a person or thing. Without a winning mind-set, it's nearly impossible to accomplish your goals. A strong will can help you overcome your toughest obstacles.

COMMITMENT – The act of committing, pledging, or engaging oneself. This is probably the most difficult of the three to achieve. In order to succeed, you have to commit. This means you have to make real and positive changes to your lifestyle, push yourself past your comfort zone, and stick to it. If you revert back to your old ways/fail to make the positive changes a permanent way of life, then it was never a true commitment in the first place.

EFFORT – The amount of exertion expended for a specified purpose. If you put in the time, you will see results, enough said. Kind of. The quality of the results depends on a combination of how much time was actually put in and the true amount of effort used during that time.

So how do we harness this "A.C.E" when it comes to working out, getting into great shape, and of course losing weight? Well I do believe that we all have “A C E” deep inside if we look hard enough. For some lucky people it seems to come naturally but for most, it's a tough endeavor. One thing that has become clear to me is that the mental side of health and exercise is the hardest to overcome, but it’s truly the most important. Our modern day lives are filled with huge commitments (family, work, social events) and it's hard to stay on track. We forget about the importance of making time for our health, our fitness, and our mental well-being. If we have the right Attitude, choose to Commit, and put in enough Effort, we can make ALL things happen.

Why have a Home Gym? Somehow having a home gym is important to some of us yet completely off the radar to others. Why is that you might ask? The explanation is simple. To many of us, having a home gym represents a certain lifestyle and helps define who we are/what is important to us. It makes it clear that exercise is a top priority and that we care about our physical appearance but most importantly, it confirms an overall value on good health. For those who have an extravagant home gym, a certain socio-economic level is represented. This can often result in the owner being perceived as selfish and vain (or quite possibly an egotistical maniac who ditches everything else to work day and night on their appearance). On the flip side, in many cases the home gym makes a really great place to hang and dry laundry (you laugh, but I’ve seen it many times!). This unfortunately proves your lack of interest in exercise and shows just how lazy you may be. For many, the reason for not having a home gym could be that they truly do not have the extra space and/or it is just not within their budget. Of course in some cases it may be that you actually enjoy going to the gym. Whatever your situation may be, please take all things into consideration before you make the purchase. You must figure out what is best for you.

My “Top 5 Need to Know before Purchasing” list:
1) Budget - the most important part of the equation and how individuals usually purchase goods.
2) Space - do you have enough room for what you want to purchase especially when it comes to large pieces?
3) Desire - is this a must-have based on lifestyle, health, and vanity?
4) Education - understanding what the equipment does, how it works, and if it's the best option for what we want to accomplish.
5) Don’t be fooled – we often buy based on what works for others. It's important to try the equipment and make sure it's comfortable, durable, and the right fit for YOU.

People contact me all the time to set-up, design, purchase, and in some cases, create the perfect “Home Gym” experience. Our 3DF Home Fitness Facilities has the experience to do anything from simply purchasing Stretch Bands and a Fit Ball to creating a world-class “Home Gym” featured in top design magazines. No job is too large or too small. Your very own home gym awaits, don't wait another day to make it happen!

Studies show that a person’s hand on the body provides a type of relaxation that includes slowing your heart rate, lowering blood pressure, slowing your breathing rate, reducing the need for oxygen, increasing blood flow to major muscles, and reducing muscle tension.

The benefits of massage have been realized by many; however, there is another aspect of Healing Hands that is equally important. Partner-assisted stretching is often used in highly physical or competitive situations, but rarely thought of as a type of relaxation and Healing Hand. The 3DF Stretch and Relaxation Program uses a therapeutically heated mat that allows the body to stretch more effectively. Not only does this technique provide decreased pain sensation, it creates a greater level of comfort and relaxation.

Stretch is offered by many wellness professionals and some even put their own flare on it, but nothing can be compared to the 3DF method. Experience it once and you are hooked. Our relaxation and Healing Hands technique will deliver overall health and lifestyle improvements. This includes fewer physical ailments (i.e. headaches and back pain), and fewer emotional responses (i.e. anger and frustration). In addition, you will have an increased level of energy, improved concentration, a greater ability to handle problems, and daily activities will be done with more efficiency. Such benefits will enable you to decrease your amount of “sick days”, resulting in you becoming a more energetic and effective individual.

Many of us are so over-committed in life that we only provide the time to ourselves that we have been programmed to think is important. We all know family, work, play, and some working out is very important but we leave very little time for the oh-so-important “extras”. True relaxation provides health and wellness benefits far beyond the stretch of your imagination (no pun intended). Bottom line is if you truly want to improve the way you feel and improve the way you perform your day-to-day life, the 3DF Stretch and Relaxation Program is a must for your home or office!

1. Are they experienced and knowledgeable? (Minimum of 5 years)
2. Are their Certifications legitimate? (AFAA, ACSM, ACE, NSCA, etc.)
3. Can you speak with 'real' people that they have worked with? (Check out those referrals)
4. Do your personalities match? (Results come from a good working relationship)
5. Is safety their primary concern? (Keeping you injury free)

Now that you know what questions to ask, understanding how to avoid pitfalls when looking for a trainer is also critical.

When you search online for personal trainers, avoid the person who seems to be great at everything. You may find an individual who says they specialize in every type of Training, Massage, Martial Arts, Yoga, etc. If it sounds too good to be true, it is. No one person can be a specialist in every area of fitness. How about the part-time Trainer who is also a teacher, policeman, nutritionist, contractor, nurse, etc.? Their concerns are making extra money, not on YOU. There is also the self-promoter and bragger who always has an outlandish story to tell that sounds like a complete exaggeration and you’re not totally sure you can even believe what their saying. Please stay away! Last is the Bodybuilder, Fitness Model/Competitor who is way more concerned with themselves. They are probably hoping to workout with you so they get part of their training time in and get paid for it as well. (I see this one often and wonder how a Trainer could charge a client to run/walk with them, it just seems wrong!)

After 22 years in the fitness industry and 12 years of building a successful fitness business “that comes to you”, we have a reputation second to none. Our experience, knowledge and team combined with the fact that we complement each other in all facets of the Health and Wellness Industry make us beyond qualified at what we do. We deliver the highest results in the least amount of time and make it fun!

Remember your training should be efficient, safe and smart. If you feel you have all of those things, then you have chosen the trainer who is best for you.

The events that provoke stress are called stressors, and they cover a whole range of situations - everything from outright physical danger, to making a presentation, to enduring an extremely stressful time frame due to a wide variety of reasons. Daily causes of stress can include environmental stressors, family and relationship stressors, work stressors, social stressors, your response to a physical situation (fight or flight), or even exhaustion.

So how do we respond to stress? Stress can affect you physically or emotionally. The symptoms can last for days, weeks, months, or years depending on how each individual deals with stress. The length of time the stress has been present in your life could determine the full extent of the damage it can have on you. Some of the symptoms may include being overly tired, a feeling of chronic sickness, anxiety attacks, the inability to think clearly or concentrate, and mental break downs.

Knowing the facts about stress is important:

1. Up to 90% of all visits to primary care physicians are for stress related complaints
2. Stress accounts for 26 billion in medical and disability payments and 95 billion in lost productivity per year
3. Over 50%of lost work days are stress related which keep about 1 million people per day from attending work
4. Health care expenditures are nearly 50% greater for workers who report high levels of stress
5. Job stress is more strongly associated with heath complaints than financial or family problems
6. 40% of job turnover is due to stress
7. 40% of workers report their job was very to extremely stressful
8. 25% view their jobs as the number one stressor in their lives

How can you combat stress? There are many options when it comes to relieving stress. One of the most important is recognizing what the problem is and striving to fix it head on. Other solutions may not address the problem directly, but can help you when it comes to dealing with certain situations such as, speaking to a counselor or therapist, rigorous exercise, massage, meditation, and my favorite (of course), STRETCHING on our heated mat. Our flagship 18 minute program - 3D Plan - has been proven to deliver overall body relaxation, ease tension, increase oxygen and blood flow to the body and deliver a heightened sense of well-being and improved focus. This will surely help to give you the edge in dealing with stressful situations in a calm, relaxed and well thought out manner.

The obvious answer is if they look good and are in good shape then they must know what they are doing. Nothing could be further from the truth. All that means is that they know what works for them and spend a fair amount of time on themselves. Now don’t get me wrong. It doesn’t mean that everyone who is in good shape is a bad personal trainer either. I’m in good shape but I do not want someone to choose me based on that alone. Picking a personal trainer is not easy but it is very important to get it right because the wrong one can hurt you and instead of getting you in shape can create a new problem for you. There are a lot of trainers out there. There are a bunch of weekend courses that someone can take to get a personal training certification. It seems simple but don’t take it for granted.

So how do I choose you ask? Your first conversation with a personal trainer is like an interview. That is, you are interviewing them. Some major things you should look for are experience (someone without experience can get it working in a gym like everyone else), references and knowledge about the industry, the human body and exercise theories. If you can find someone with experience and great references there is a good chance you have found the right one. A good reference should be someone who has worked with this person for a long period of time and was completely satisfied with the results. If the reference only says things like “he’s a great guy” or “he really kicked my butt and I was doing great till I got hurt” then that is not necessarily a good reference. Another thing to look for is what did they talk about during the interview? Did they tell you all about the body building contests they have entered and won or power lifting contests they dominated or how they have been fit their whole lives? In other words, did they talk all about themselves? If so, RUN AWAY! That should be your first workout. The conversation should be about YOU. What are YOUR goals, how they can help YOU and what they have learned that can get YOU the results you are looking for. Are YOU picking up on what I am trying to say? Even when they talk about what they have accomplished it should be in reference to how that will translate into results for you. That is a good personal trainer.

So in conclusion, your choice should have little to do with how good I look and more to do with how much knowledge I have and how I can help YOU achieve YOUR goals. Don’t worry so much about that really nice guy in great shape. There are plenty of people out there who will still use him and besides, he will be too busy working out to realize you stopped calling him. Good luck and stay focused on the goals.