Maximizing Your Metabolism by Janell Hierholzer, Exercise Physiologist
Your metabolism, the rate at which your body uses calories, is determined mainly by 
genetics, past weight loss history, nutrition, and exercise. Although you can’t change genetics or undo your past eating habits, you can control what, when and how much you eat and how much you exercise.
Dieting, cutting calories, and skipping meals are all ways to slow your metabolism. In addition to lowering your metabolism, these things can lead to low energy, overeating at the next meal, and less nutritious choices. Just like a fire needs wood to burn, your metabolism needs a constant supply of food to “burn calories.”
Cardiovascular exercise and strength training are other great ways to improve your metabolism. The key though is to combine both types of exercise on a regular basis. When you do cardiovascular exercise, you can “burn” a substantial amount of calories. However, when you stop the activity, your metabolism can quickly return to normal. In order to sustain a higher metabolic rate, you need to also include strength training as a part of your exercise routine. Strength training just 2-3 times per week can increase your muscle tissue, which burns more calories than fat, and will keep your metabolism elevated longer throughout the day.
If you have more questions on how to improve your metabolism with exercise or nutrition, schedule a personal training appointment with our nutritionist or one of our personal trainers.
Janell Hierholzer, Exercise Physiologist
Why hire a personal trainer?
Personal training can benefit everybody—from the individual who is considering fitness for the first time to the elite athlete looking to enhance performance. Personal training can help everyone move forward!
Working with a Personal Trainer, you can achieve your fitness goals—goals as modest as touching your toes again or as ambitious as preparing for a marathon. Each of us is unique; we all have different
goals, ambitions and desires.
A Personal Trainer can help you attain your aspirations—how? By listening to you and understanding your goals and personal time commitments.
Your Personal Trainer will:
- Assess your current level of fitness.
- Listen to you and your goals.
- Devise a personal training program to achieve these goals in a safe environment.
- Continue to encourage and motivate you through creative and fun exercise programming.
Getting started with your personal trainer is as easy as 1-2-3.
1. You may print a copy of the personal training
health history form or feel free to pick up and fill out the personal training health history form located at the service desk of the Wellness Center. If you would prefer, we would be happy to mail, fax or email you a copy of this form.
2. Return your completed health history form to the service desk at the Wellness Center.
3. Within 48 hours, one of our Certified Personal Trainers will contact you and schedule your free consultation. During this consultation, you will be able to decide what the best path is for you to reach your health goals.
Choose the package that meets your needs.
We have several different options for members and non-members to select from when choosing how to get involved in personal training.
Option 1: Individual sessions: This will allow for each person to pay as you go. Each session will be billed on the day it is performed. Member $50, Non-member $55 per session
Option 2: Three Sessions: (Special New Member Package) This package is available to all new members during the first 30 days of their membership. This is a one-time package to help new members jump start their membership. New members only, $99 for 3 sessions
New Members Only: $99 for 3 Sessions
Option 3: Five Sessions and Ten Sessions: These options will allow those committed to the benefits of personal training to enroll in multiple sessions for a reduced fee over the individual session price. (10% discount applied)
5 Sessions: Member $225, Non-Member $247 10 Sessions: Member $450, Non-Member $495
All new clients to the personal training program will receive a free 30 minute consultation to help evaluate your goals and decide what is the best path for you.
Packages can be used with any member of our professional wellness team. You may combine nutrition education and personal training as often as you like.
Print a flyer or contact us at 269-639-2949 for more information on Personal Training and Nutrition Education!