Fitness Exercise Program

Tom King will design a personal fitness exercise program to meet your specific needs in:

• Machine Weights
• Free Weights
• Dumbbells
• Barbell
• Stretching Exercises
• Tube Band Exercises
• Stability Ball Exercises
• Circuit Training

FREE Consultation and Health evaluation by appointment. Call or text Tom at 847-525-8977.

Tom can design a fitness routine to eliminate pain and compensate for problems with but not limited to the back, knees and shoulders.
Tom can create fitness programs to fight weight, thyroid and cellulite problems.

Call Tom today and begin your journey to good health!

There are many types of trainers for fitness. Some believe in a routine that one would experience in military boot camp. That may be good for some very fit individuals but let’s face it most of us having been busy at a day job and life in general have neglected our fitness. The result is that getting back into taking care of ourselves by plunging into something as strenuous as boot camp would not only discourage us but darn near kill us in the process.

Another type of trainer works for a fitness center that thinks that one style of fitness exercise fits all. What one person flourishes doing may well injure someone else. One size fits all also tends to make a person burn out when launching a fitness routine. Many gyms insist that all trainers follow the same regiment so that when a person comes in to train any trainer in the place can take over the training.

I believe in a customized fitness exercise program that takes into consideration the level of fitness of the person, their age, any physical conditions or restrictions they may have and how much they have done in the past for exercise. Many people are brand new to fitness and others have been into it more. All these factors must be considered to successfully launch someone on the path to being as fit as they can be. Just like the doctors’ oath, “First, do no harm” a trainer should have all this information to set the client on his or her path to successful fitness and healthy living.

Please make sure that when you subscribe to a fitness program it “First, does no harm” and second matches your level of fitness and physical conditions.

Thanks and Happy Fitness!

Tom King, 1st Class Certified Personal Trainer

The first quarter of the year is over and where are those New Year’s resolutions to make fitness a priority? The fitness exercise program that you were serious about somehow got lost in the day to day activities. All is not lost! The present is a great time to start!

The hardest part of exercise is getting started. Whether you join a gym or hire a trainer in your own home the most important moment is the start of the process. Make a promise to yourself that you will care about yourself and invest in yourself by starting to exercise.

You are not alone if you have good and bad days. I have them too. The important thing is to be consistent. Even a bad workout is better than no workout. You will quickly get to a point where the workout is the best time of the day. Maybe thinking of your fitness exercise program as just MOVING it will be easier to stick with the program.

Make some goals for yourself but make them in “small bites” or attainable short goals. The short goals will soon add up to long term goals. Reward yourself (preferably not with a Big Mac and large Fries) and admire yourself. You are worth it!

Make some time to evaluate what you eat. Combining sensible eating with your fitness exercise program will form the New You! This does not mean you have to have a diet of only brussel sprouts. A balanced diet of protein, slow absorbing carbohydrates and fruits and vegetables should be a way of life. Put a good diet with an exercise program and you are a winner!

Call me and let’s get started on the new you today!

Tom King, 1st Class Personal Fitness Trainer

Hi, my name is Little Ed and my dad is Tom King, 1st Class Personal Trainer Extraordinaire.
If you are looking for an expert for your fitness exercise program, you have come to the right place!
Dad has been very helpful with my physique. You too can benefit as I have by hiring my dad.
First I needed weight loss. Dad gave me a custom workout that really works! See my before and after pictures!

Before:

After:

When I finally was svelte I decided I wanted to build my body and be just like dad! See the great results!

Before:

After:

Do you know how to evaluate a gym? Are you getting what you paid for? Is going to the gym and/or training with a gym trainer a pleasant experience? Are you getting the results you anticipated?

These are the questions you should be asking yourself. Why? Because all trainers and all gyms are not created equal!

Let me give you some examples:

As I evaluated gyms at which to work I encountered gyms that had one routine and one routine only that they would apply to each and every customer that asked for training. There was no regard for age, fitness level, personal injuries or overall health.  To add insult to injury the trainer that was assigned to the client was the one on duty and free when the client arrived. There was no consistency between trainer and client whatsoever! So much for custom “Personal” training!

Some gyms had no trainers at all. One in particular had a fenced off area with a circle of machines. When a client entered a green light would appear. The client sits on whatever machine he is near and begins to use it. When a red light comes on the client is to move to the next machine and so on until the circuit is completed. What happens if the client does not know how to use the machines?? Good question.

All trainers do not have the same philosophy with regard to training people. I have encountered individual trainers who look more at the gym TV program than what the client is doing. I have encountered the “Army Sergeant” type of trainer who barks out orders at the client and the client had better jump or endure the wrath and sarcasm of the “Army Sergeant”. I have encountered the type of trainer that won’t give the client any variety or challenges at all. I fail to understand why these people call themselves trainers.

My philosophy when training a person is that the training should be customized to that person’s goals, fitness level and personal injury status. That does not mean that the training is static. The training will progress and change as the person’s fitness level and goals progress. Each session there should be information or exercise that the person receives that is valuable and new.

Hopefully the information given here will help you to evaluate or choose a gym and a trainer. I would be more than happy to give you a free health and fitness evaluation. If you choose to train with me I promise to give you your money’s worth. A custom exercise program is just a phone call away.

Tom King, Certified 1st Class Fitness Trainer
Cell: 847-525-9877

Happy New Year! Let’s set our 2012 goal to be a Shape Shifter! No, I don’t mean you will become a science fiction character. The fitness exercise program that I can design specifically for you will make you a Shape Shifter. In other words, your body will burn fat and your muscles will build up and become more defined.

Even a person with normal body weight can become a Shape Shifter and after following a fitness exercise program can see a difference in their body shape and measurement. For a person with minimal fat the change can result in staying the same weight but losing inches all over. Muscle takes up less space than fat does. Therefore the Shape Changes take place without losing weight. It is important to stay in the range set for one’s height. Too much weight loss can harm the body such as a woman who is 5’7” who weighs less than 118 which is the minimum for her height. The weight loss can increase her risk of osteoporosis.

I have a friend who weighed close to 400 pounds. He was told by his doctor to lose weight or he was not long for this world. He joined one of the gyms at which I train and asked me to help him. Over the last few months he has faithfully changed his diet to eating healthily. He even made it through the holidays without gaining weight. He has dropped close to 40 pounds and the inches have been melting off of him. I have given him several routines as he has progressed in strength and although he is tired after his workout he is higher than a kite in spirit because he can see results happening weekly.

Recently this same client was traveling. He had to go through security at O’Hare Airport. He took off his belt to pass through the metal detector and nearly lost his pants since they have become very loose. He also saw a woman in the airport whom he knew but had not recently seen. She gushed over the weight loss and the way he looked. Needless to say he was very pleased.

If you would like to be a Shape Shifter, call or text me at 847-525-8977 for a free health and fitness evaluation. I can design a custom weight loss/shape shifting fitness program to fit your needs!

Tom King, First Class Certified Fitness Trainer

Do you think your being overweight is due to heredity or some other genetic issue? You are partly correct. An obesity gene called the FTO gene is identified as the gene that makes some of us overweight. You can fight this though! Let me help!

Many studies have shown that even if you have the obesity gene, are overweight, have a higher body mass index, larger waist circumference or higher body fat percentage regular exercise can fight these issues.

Regular exercise has now been identified as lowering weight or your obesity risk by a whopping 27% compared to those who do not exercise. By exercise what is meant is that a person gets 20 minutes of cardio a minimum of three times a week and does some muscle building activity.

Starting a fitness exercise program does not mean that one has to be a body builder. Women especially think that an exercise program will make them grotesquely large. That is a myth. Women do not have enough testosterone in their bodies to become huge. An exercise program will build some muscle while reducing or using the fat in the body. A woman or man will begin to look toned and defined after a period of time.

Let me help you with your fitness exercise program!

Tom King, 1st Class Fitness Trainer, call or text for a free evaluation: 847-525-8977

You have a fitness exercise program in place. Good for you! But do you go to the gym on an empty stomach? Do you skip meals thinking that this will help with the weight loss? Do you ignore your hunger after working out? If you do any or all of these things you are not coordinating your food intake with your fitness exercise program.

One or two hours prior to exercise one should eat complex carbohydrates like whole grains, potato or brown rice along with a low fat protein. Without this energy food the body won’t have enough energy to last through the workout and blood sugar will plunge and muscle protein will break down. A light headed, queasy feeling will be felt.

You should also eat after your workout! I know this sounds odd when you are trying to lose but you should eat 30-60 minutes after your workout. The muscle’s store of glycogen needs to be restored. To prevent over training eat approximately 200 calories for a female and 300 calories for a male of carbohydrates and protein in a three to one ratio.

Don’t forget to hydrate before, during and after exercise. All exercise fitness programs should include sufficient water. Do not wait to feel thirsty.

Eating too low of a calorie diet during the day DOES NOT SPEED UP WEIGHT LOSS! In fact the opposite result will happen due to slowing down the metabolism.

Give yourself permission to eat, correctly, that is! Happy weight loss and good health from your fitness exercise program!

Tom King, the Trainer, www.fitnessexerciseprogram.net

Exercise included in your daily life will have a lifelong benefit. I can’t emphasize enough the importance of exercise! Daily life and work take up so much of our days that exercise usually takes a back seat. The results of putting off exercise can manifest themselves at an early age.

Children take their cues from the adults in their lives. As a parent or grandparent it is important for us to set a good example of engaging in daily exercise. With daily exercise children will maintain a healthy weight, have great blood circulation promoting good health, establish lifelong habits for a healthy long life all while having fun!

Everyone from teenagers to older adults needs to control their weight to stay healthy. Daily exercise and a healthy diet can maintain a reasonable weight and give a person the energy to live life to the fullest. I have successfully designed workouts to help people lose weight and inches and keep it off. The plan outlines activity to maintain the weight loss.

Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days a week or engage in vigorous-intensity physical activity 3 or more days a week for 20 minutes or more per time.

A good plan for exercise will increase cardiorespiratory endurance, muscular strength, muscular endurance, body composition, flexibility. The plan will relieve stress and help people manage their weight, high blood pressure and improve the effects of chronic disabilities and conditions by improving stamina and muscle strength.

“It’s easier to maintain your health than regain it.” – Dr. Ken Cooper.

A good exercise plan can improve your health and reduce the risk of dying prematurely by:
• Reducing the risk of developing heart disease
• Reducing the risk of stroke
• Reducing the risk of a second heart attack in people who have already had one heart attack.
• Lowering both the total blood cholesterol and triglycerides and increasing the good cholesterol
• Lowering the risk of high blood pressure
• Lowering the risk of developing colon cancer (by 30-50% (USDHHS, 1996))
• Helping maintain correct body weight
• Reducing the feeling of stress and/or depression
• Helping build and maintain healthy bones, muscles and joints
• Helping older adults to be stronger and move about without fear of falling or being overly tired

Contact me by text or call my cell, 847-525-8977 and together we will plan and execute your path to better health!

Tom King, 1st class trainer and body builder

May 21, 2011

To Whom It May Concern:

Luckily for me I had the insight to engage Tom King for some training instruction. I have been working out at a gym for the last four years and had engaged two other trainers previously. As the saying goes, three times is the charm. Tom has been more skilled, knowledgeable and in my first four sessions with him has given me more guidance than I received in four years and with two other trainers.

Tom is pleasant, professional and very kind to individuals of any level of physical ability. He immediately asks what, if any, problem areas one has. From that information he creates a work out totally custom to that individual. His goal is to develop that customer’s abilities and make them fall in love with exercise. He has certainly done that for me!

I will certainly engage Tom King repeatedly as I progress with my strength and cardio training. In addition, I now look forward to my time and efforts at the gym!

I recommend Tom King to any individual who would like to improve their physical strength and workout expertise.

Donna Zoellick