A fitness professional since 1989, PJCC Personal Trainer Herman Chan works with all ages, shapes, and types, motivating clients that range from stroke survivors to athletes in training. How does Herman help inspire all levels to maintain their enthusiasm for exercise?
Evaluate your goals. Are they realistic? Create goals you can actually achieve.
Celebrate small victories. Each one brings you closer to your big goal.
Find a workout partner and hold each other accountable.
Establish a routine and stick to it. Even professional athletes have a set routine.
Change your attitude! Approach workouts as fun, not a chore.
October is Breast Cancer Awareness month. Everyone is wearing pink to bring attention to a disease that will touch over 280,000 women per year in the US alone. Odds are high that everyone knows at least one person effected by breast cancer. While fighting and beating cancer is the main goal when one is diagnosed, there is a long road of rehabilitatation following surgery that is so important to regaining strength and mobility.
In the following video, we hear a few inspirational stories from women who have taken on breast cancer and come out the other side with more strength, courage, and lust for life than before.
The PJCC is doing its part on October 26, 2014 with our Pink Ribbon Day.
We invite the whole community to come and support a great cause.
Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading →
Finding a snack that will provide you with energy and is easy to pack and carry isn’t always easy. Granola Bars fit the bill but can be pricey. This recipe for homemade granola bars will be satisfying and easy on the pocket book!
And, an added bonus, oats are known to lower cholesterol levels, provide fiber in your diet, Continue reading →
Kevin, a fit software engineer, wanted to pursue cardio training. However, the 50-year old was concerned that running would be hard on his already-bad knees, the collateral damage of a 30-year love for soccer. He had also had a hip replaced the previous year. When Kevin asked me Continue reading →
Are you ready for something cool, delicious, and good for you?
This smoothie uses the mild tasting green, bok choy, which is known as a cancer-fighting cabbage because of its good source of beta carotene. In just one 9 calorie cup of bok choy, you receive 63% vitamin A, 52% vitamin C and 8% calcium of your daily recommended value.
2 cups bok choy, fresh
2 cups almond milk, unsweetened
1 cup strawberries*
2 cups peaches*
*Use at least one frozen fruit to make the smoothie cold.
The marriage between technology and fitness isn’t new. Professional athletes have been using computer programs and data for decades to get into the best physical shape for their particular sport. It is only in the last decade or so that the rest of the population has been able to tap into some technologies that make it easier to get and stay fit!
Today even fitness novices like me can access some pretty incredible information with a simple application (app) download. You can tap into just about every type of fitness activity that you can think of from your smartphone or tablet. Continue reading →
We all should know the importance of warming up before a workout. Your body needs to prepare your muscles and joints to withstand the added pressure and to avoid injury. Get your body ready for your workout with this multiple joint warm-up.
This fitness tip from PJCC Personal Trainer, Herman Chan.
February is American Heart month. It represents an opportunity to think of hearts other than in the context of Valentine’s Day.
During the course of my career as an internist, I have cared for hundreds of patients with heart disease. Believe me, it is better to make some simple interventions in your life now than to wait until you have severe problems. Let me give you one example of a patient of mine I cared for about 20 years ago. Roger (not his real name) was in his late 50’s when he sustained his second heart attack. He was an ex-smoker, worked hard every day in his stressful job to support his family, and had little time to exercise or to take the time to eat healthy. After his second heart attack, he could not walk even half a block before he developed chest discomfort. I sent him for various cardiac tests with the hope that the obstructions in his coronary arteries could be Continue reading →