But the contemplation of exercise often presents a whole new set of unknowns: What should I do? Who should I see? When should I do it? And by the way, how can I get the results I want in the shortest amount of time?

A professional, experienced, nationally certified personal trainer can answer all of these questions for you AND get you the results you want in the shortest amount of time – that is, IF you give the best you have to your trainer: Yourself.

After you’ve interviewed and chosen your trainer (and this person will be your trainer, so choose carefully!), take some personal time to write down your thoughts on the things below. Bring them in hand to your first training session and make certain you’re heard and understood.
1) The G-Word. Goals. What exactly are your goals? To lose fat? Recover lost strength? Regain a former body shape? Create a new one? Or are you simply seeking functional health and fitness, to get you through your typical day, night and weekend activities without pain and fatigue? A good trainer will help you sort through your goals, distinguishing short- from long-term, developing a program that is tailor-made to your desires.
2) Be Honest. Right now, you have a wealth of essential information that your trainer would practically pay money for to help ensure your success. Information such as exercise habits (or lack thereof), your typical work and recreation schedules, what really gets you moving and motivated, what you have always loved (or hated) about exercise, eating habits, prior injuries, etc., are critical to your success. If your trainer doesn’t really know you, he/she won’t be able to develop a plan that’s uniquely suited to you.
3) Be Ready to Work. Expect that you will have to work in order to work out. In other words, nothing ventured, nothing gained. Now, how hard you work, how often you work, and the details of what you are to do will be structured by your trainer. Not sure if you trust your trainer to recommend a sound program for your individual needs and budget? Well, if you’ve done your part and communicated clearly, there shouldn’t be any problem. If you have any doubts at all, don’t waste your time or your money – choose another trainer.
4) Give Feedback. Are you chronically fatigued? In pain? Both of these should be brought to your trainer’s attention immediately as they can be signs of overtraining. So should exercises that tend to “grate” on you, or exercises you find yourself avoiding. Changing schedules, personal stress levels and things that seem to get “in the way” of your health and fitness should be addressed before they completely sabotage your progress. Any good trainer would much rather gladly redo a program that deals with your current reality than count you as a casualty in a “New Year’s fallout.” And if you feel your trainer either is too hard on you or isn’t pushing you enough, speak up! This workout’s for you, not for your trainer! Your trainer may have misjudged the information you shared, or may simply have made an error in judging your rate of progression. There’s no shame in any of this – simply clarify the situation and move ahead.

All of this assumes, of course, that you have in fact carefully chosen your personal trainer. What if you’re not sure about a trainer’s qualifications, or the ability to do their job professionally, ethically, and objectively? In a nutshell, watch out for these “red flags” when choosing a trainer:
1) “Cookie cutter” programs. All people are not alike, no matter what their fitness level. If it’s not a personalized program, it’s not personal training.
2) Nutritional or dietary supplement sales. Nearly all of the national certifying organizations have released position statements asking that their trainers not sell or recommend nutritional or dietary supplements. Professional liability insurance policies, which qualified trainers will carry, often make the same stipulation.
3) Experience that can’t be verified. I say “experience” because nearly all credentials can be falsified with very little effort, whereas direct telephone client references and fitness facility recommendations are harder to fake. If a trainer has a good reputation, it will generally precede and follow all that they do.
4) Out-of-Market Rates. On the Kitsap Peninsula, expect to pay anywhere from $25 to $50 per hour. The low end of this range may be found as a gym membership perk; the upper end of the range will usually apply for out-of-area home training or sport-specific athletic training. In the Seattle area, expect to pay anywhere from $50 on up. These rates are for qualified, experienced trainers. Trainers new to the field (not always a bad thing!) will often charge less as they seek to build their clientele and establish their reputation.

So, there you are, armed with an arsenal of facts, and nothing left to do but make the call. Pick up the phone and get a hold of that gym down the street, or call that trainer you’ve been hearing so much about. Let yourself have success in the goals you’ve been dreaming about. Get yourself fit and healthy! Happy New Year!

(Editor’s Note: Jennifer Van Atta is a Certified Personal Trainer and Fitness Instructor by the American College of Sports Medicine and the American Council on Exercise. She has been a professional trainer and instructor for the past nine years and does outdoor, indoor and gym training for clients of all ages and abilities, and works with the Bremerton Tennis & Athletic Club and can be reached through BTAC or via email at jenvan@earthlink.net.).