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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Fitness Providers.......What matters to you?

    Fitness Providers.......What matters to you?

    As 2018 approaches are you thinking about improving your health & fitness? If so, WHY? Like really......what is your goal and your why do you want it. As you consider your options for exercise (as there are many), really be clear on what your looking to change, improve grow and your level of seriousness of changing your life and getting long term results and changing your behaviors for life. Are you just looking to take a fitness class here and there to get through the winter or to make yourself feel better after some bad eating? Are you looking for an indoor solution for the winter? Are you looking for a community to belong to? Are you looking to get lasting change and on-going ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Using NEAT to stay active thru the holiday season!

    Using NEAT to stay active thru the holiday season!

    We made it thru Thanksgiving & just like that we are less than a month away from Christmas! This means the pressure & time crunch is on for the next three weeks. The parties, the shopping, the stress of it all. Do not worry. This is not the time to try and add to your problems by trying to workout more. It is the time to step back a bit if you need to or maintain the schedule you have had but also mobilize yourself whenever possible. Not only will it serve your body well, it will also aid in stress management. With the help of the American Council of Exercise (2017) lets consider this topic that is not only important to recall now but all year long. NEAT or Non Exercise Activity ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Be the Leader in Your Life!

    Be the Leader in Your Life!

    It is always shocking to me how often people let someone else lead their life. I hear this from people all the time when they say they don't have time to exercise or that I cannot maintain this nutrition schedule, or let their employer dictate their self-worth and happiness. Until you believe that you are the leader in your own life, it will be difficult to live the life that you truly desire & get the results that you truly want from your short stay here on this earth. Sure terrible things happen to good people all the time and adversity is going to come upon the most proactive and positive people but we always have a choice in our response and the direction that we want our life to ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Strategies to Preserve your Health During the Holidays!

    Strategies to Preserve your Health During the Holidays!

    It is the time of year where the pace is going to be picking up with holiday preparation, holiday socials, holiday shopping, holiday travel.......get the picture? All things that zap our time, our health, and our sanity when we need all of it most! If your heart rate raises just thinking about all the obligations, you need to keep reading so you can be reminded of some strategies to save your sanity & well-being for the remainder of the year! Lets look at some scenarios that come up between now & new years and ways to move thru them gracefully & Healthfully ....... Thanksgiving Binge:
    It is inevitable that many of us will overeat on Thanksgiving Day in some way, shape, or ....

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  • What's The Deal With Christie's Unusual Morning Routine?

    Trainer Christie Garafano wakes up at 4 a.m., when the rest of the world is still in bed. Why? Ask her and she'll say it's the most critical part of her day. In herprofession, where she's constantly giving to everyone else, this is the time she gives to herself. For the past 11 months, Christie has structured her mornings around what she learned in the book, “Miracle Morning: The Not-So-Obvious Secret Guaranteed To Transform Your Life… (Before 8AM)” by Hal Elrod. Elrod teaches you to start your day with this routine called S.A.V.E.R.S.: SILENCE Sit calm and peaceful. Breathe in and ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - 5 Reasons You Should Start Exercising Today!

    5 Reasons You Should Start Exercising Today!

    Everyone knows they should exercise and most likely why but often times we hear, "I don't have time," "I have done it all before and know I should start again but...," "I don't know how," "I can't or won't do it on my own but I don't want to pay for a gym or a trainer." Those may seem like legitimate reasons not to exercise but what really is being said is "I don't care enough about my own well-being that I will not make time to exercise," "I will look foolish exercising around other people because I am self-conscious about my lack of knowledge on what to do," "I am ashamed that I let myself go from my previous experiences and results from working out and am afraid of failing," and "I ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - How To Control And Prevent Chronic Inflammation

    How To Control And Prevent Chronic Inflammation

    Inflammation. When that word comes to mind, you are probably thinking of the body repairing itself from a cut, hurt ankle, or injury that is going through the healing process. Unfortunately there are other kinds of inflammation, and it happens to be chronic. It still incorporates the immune system, (which is the first line of defense against any kind of harm) and white blood cells are released to rid the foreign infections entering the body. Sometimes though, the white blood cells are deployed unnecessarily. Those misguided white blood cells have nothing to attack, and so they just hang around in the body for a long, long time. Eventually, those white blood cells can start damaging your ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Let Your Sweat Fall With Our Fall Fitness Kickstart!

    Let Your Sweat Fall With Our Fall Fitness Kickstart!

    0 0 1 236 1351 Home 11 3 1584 14.0 Normal 0 false false false EN-US JA X-NONE Has your summer been full of BBQ's, beaches, & lacking in exercise? Has all this left you bloated, needing a nutritional, exercise and overall reset? With summer winding down we are thrilled to announce ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Heat Related Illness & How To Prevent It

    Heat Related Illness & How To Prevent It

    Summer has arrived! In fact, Wednesday the 21 st is the first day of Summer. Not only did Summer come, but the heat came along with it, and that includes knowing the warning signs of heat exhaustion and heat stroke…and of course ways to PREVENT them. Sometimes we are unaware of our limits, but here are some signs for heat exhaustion and heat stroke to AVOID this summer (or ways to spot them in others): Heat Exhaustion: Heavy Sweating Weakness Cold, Pale, and Clammy Skin Fast, Weak Pulse Nausea or Vomiting Fainting Heat Stroke: High Body Temperature (above 103 Degrees Fahrenheit) Hot, Red, Dry or Moist Skin Rapid and Strong Pulse Possible Unconsciousness Of ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - What I know for sure about fitness & life thru training & running a marathon!

    What I know for sure about fitness & life thru training & running a marathon!

    When I made a decision to run the 2017 Vermont City Marathon, I did so to keep me on a consistent training schedule running and otherwise when it is easy to neglect workouts to serve clients and work on my business. Even as a fitness business owner we can find excuses to neglect our own fitness and skip workouts for something that we perceive as being more important than our own health. Unbelievable. I also selected this challenging goal to accomplish something huge for myself but also because I had been wanting to honor cancer and our local community. Less than a week ago I culminated my marathon training, ran 26.2 miles cheerfully the entire time, and surpassed a fundraising goal of ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Work out with us for a cause this May.......

    Work out with us for a cause this May.......

    Happy May & Happy Spring?! Our weather circumstances make you wonder if it is indeed spring and if Mother Nature has some warmer, sunnier, drier weather in store for us at some point for more than one day at a time! If the weather has you down and your workouts are lacking and you need some motivation to remain or get active we have some great opportunities for you this month that are all for a good cause.......The Foley Cancer Center @ Rutland Regional Medical Center! A little background........ For more than a year now I have been wanting to do some sort of benefit for cancer as a result of hearing and experiencing so many people impacted by this disease either directly as a ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Calling all Gardening & Landscaping Enthusiasts......

    Calling all Gardening & Landscaping Enthusiasts......

    I am sure most of you have discovered that landscaping and gardening around our homes can be physically exhausting. Between the digging, the pulling, the bending, and everything else in between, our body becomes sore and aches the following day. Do you know that strength training, and even cardiovascular training, can improve and lessen the injuries of gardening and landscaping? If you have joined us at Body Essentials, daily living activities such as moving boxes, carrying groceries, and moving furniture have become MUCH easier. Why is that? Your strength training sessions! Remember those back extensions or super(wo)man’s we do on the floor or exercise ball? That will help ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Change your life by helping others & then see and feel what happens!

    Change your life by helping others & then see and feel what happens!

    Setting out to reach a significant goal of any type, whether it is around exercise, diet, or some big life factor, should not be taken lightly. You must do everything in your power to set yourself up for success and stay on course no matter what or who tries to interfere. In 2009 I completed the Vermont City Marathon and for the last couple years I had been wanting to do it again but my why did not overcome the rigors of training in the Vermont winter and trying to run and grow my business on a daily basis. I have also been wanting to participate in some sort of event that represents fighting against Cancer. I feel like raising awareness or funds towards finding a cure and honoring all of ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - STOP Letting the Scale Bring You Down!!!

    STOP Letting the Scale Bring You Down!!!

    The scale has always been our enemy no matter what goal weight has been achieved. With that being said, the scale brings down our self-esteem, our determination to keep going, and our overall mindset. Why do we keep romanticizing the scale? Instead, we should be evaluating how we feel. Bring yourself together, think about your whole body, feel your whole body in that moment…now, how do you feel? That should be your first determinate of a healthy lifestyle and weight loss. Second, how do your clothes feel? Are they a little looser than a few months ago? Those pair of jeans you have been fantasizing about fit now!! That is another amazing accomplishment for weight loss and a ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Nutrition Seminar.......Saturday March 25th!

    Nutrition Seminar.......Saturday March 25th!

    As we begin to roll through March and step out of our winter hibernation, we are presented with a great opportunity to reflect on and reassess our health goals for spring. A great place to start is by attending Body Essentials’ Nutrition Seminar!
    Being held on March 25 th at 10:30 am
    at the studio located at Building 17 in the Howe Center.
    You will be given the chance to take a deeper look into how your nutrition has been shaping your life and how you might want to change it in the next few months heading into summer. We will be presenting on nutrition trends in today’s society, and what this thing people call a “diet” should really look like. Factors like ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Mid-Winter Self Care

    Mid-Winter Self Care

    Ah, February: the time of year when you’ve been consistently working your butt off to reach your New Years resolutions—whether it be getting to the gym more often, eating better, saving money, or any other goal you’ve been working for. The time of year when were trying to get ourselves back to normal from the holiday chaos and find consistency in our daily routines, all while plugging along through the winter blues. I’m not sure about you, but it’s this time of year when I can begin to feel drained from the lack of sunshine and colder weather. It’s times like these when it’s really important to focus on self-care and wellness to keep a balanced ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - New Years Goals, Responsibilities, Expectations & You!

    New Years Goals, Responsibilities, Expectations & You!

    I am a fan of the new year, new month, new week, and new day! I like to plan, feel refreshed and energized. The new year, month, week and day are all points of renewal for me. BUT when it comes to the new year and post holiday's the only thing I feel like doing at times is surrendering. And I don't mean just giving up but more of a letting go of the expectations, letting go of items still on my to do list from the previous year and letting go or trying to keep up with the fury of the expectations of a new year. Instead, I just wanted to rest and pursue what I felt like my heart was telling me to do. So this year that was precisely what I did. I cleaned "house." I threw out and deleted ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Lifestyle Coaching & Fitness......Why one is not independent of the other

    Lifestyle Coaching & Fitness......Why one is not independent of the other

    Being a member at Body Essentials is far from just exercise & nutrition. As you are probably well aware of lifestyle issues such as stress, sleeping patterns (or lack there of), and motivation hinder your overall success and adherence to regular exercise and desired body transformation goals. At Body Essentials we help our members strategize habits around all these areas on a regular basis for a full mind & body connection to lifelong wellness, fitness, & life satisfaction. We use a behavior adherence worksheet weekly to challenge clients to think beyond coming to workout and trying to keep the nutrition on track. Most likely what is taking people off track is that stress is ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Holiday Mindfulness to Enjoy the Season.....

    Holiday Mindfulness to Enjoy the Season.....

    As we head into the busiest yet most wonderful time of the year, I urge you all to be present in the moment, and be mindful. As the days fill up with holiday tasks such as shopping, cooking, cleaning, preparing for company and so on, remind yourself that this time of year is supposed to be joyous and restful. One tool you can use is to create lists for yourself, prioritizing your tasks. What needs to get done? What can wait? Be easy on yourself this time of year- you wouldn’t want to enter the New Year with a run-down mind and body. Below, I offer 5 tips on how you can mindful and keep yourself well this Holiday season:
    Bring awareness to your everyday activities. Do you ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Kettlebell Class.....Coming Soon!

    Kettlebell Class.....Coming Soon!

    In an effort to keep your work outs fresh, exciting, and on trend with effective workout methods we are transition our Wednesday 5:30 pm circuit to a Kettlebell Circuit class starting in January! Many of you are familiar with a range of kettlebell moves from our group and one on one workouts so this transition will not seem entirely new to you but a great transition in intensity and fun your usual dumbell and barbell work! If you are not familiar with the Kettlebell, it looks like the image above, the funky shaped bell with a handle. In strength training, kettlebells offer a variety of benefits: -An increase in overall strength, stamina, and endurance -Cardiovascular enhancement ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Easy.....Healthy Thanksgiving Ideas & Modifications........

    Easy.....Healthy Thanksgiving Ideas & Modifications........

    Staying true to the healthy eating resolution can always be tough around holiday time, especially Thanksgiving where there are dishes upon dishes of yummy, heavy, and carb loaded food. There’s a way to switch up the normal traditional Thanksgiving recipe, and not make you want to unbutton your pants or loosen that belt around your hips. Here are some alternatives from, “Bon appétit,” and their website will be linked at the bottom! Enjoy! Mashed Potatoes: They are essential on the Thanksgiving table, but instead of the heavy cream, sticks of butter, and whatever else that will make it heart attack central, try swapping out the butter for olive oil and roasted ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - How to Maintain Your Fitness & Sanity Through the Holiday’s

    How to Maintain Your Fitness & Sanity Through the Holiday’s

    Somewhere between the holiday parties, holiday shopping excursions, feast feasting, holiday baking, family hosting, New Year’s parties, oh and that thing called WORK, we somehow have to fit in our fitness and keep our sanity. How is that even possible with the hustle and bustle of the holiday season? Keeping your physical health in shape is imperative for your mental health. They really do work hand in hand. Even if it is just a walk around the block, you are still moving. This will allow time for both your body and mind to distress and unwind, and keep away the bulge around the toughest times of the year to do so. Sanity. Don’t ditch your workout routine and meditation ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Holiday Melt Down: Fitness to help you cruise thru the Holiday Season

    Holiday Melt Down: Fitness to help you cruise thru the Holiday Season

    Somewhere between the holiday parties, holiday shopping excursions, meal feasting, holiday baking, family hosting, New Year’s parties, oh and that thing called WORK, we somehow have to fit in our fitness and keep our sanity. How is that even possible with the hustle and bustle of the holiday season? This holiday season we have the best solution that will not only help you manage the chaos of the next couple months, but leave you feeling fitter & more fabulous moving into 2017! Make this holiday season more about you this year preventing usual holiday weight gain with our holiday melt-down semi-private fitness training program. Melt away stress and unwanted pounds while ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - The Law of Attraction...& Your Body!

    The Law of Attraction...& Your Body!


    “What you think, you become. What you feel, you attract. What you imagine, you create. –Buddha The Law Of Attraction is simply this: We attract whatever we think about, good or bad. The thoughts you think literally can turn into the events you experience, the materials you possess and even the health of your body! There are even parts of our brain that call our conscious attention to things that are important to reaching our goals and to filter out those things that are unimportant. So let’s look at an example: Sometimes I have a hard time trying to get myself to work out. Some days it feels even impossible to get my running shoes on my feet. When I feel this way, ....

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  • Why Exercise.....Weight Loss Aside.....

    People seek out gym memberships and personal trainers for a number of different reasons. Some are looking to increase their mobility and stability, increase their strength, prepare themselves for an upcoming trip, or, the obvious and most popular reason, to lose weight. What happens when the weight doesn't come off as fast as you had hoped or expected? When goals are too lofty and expectations aren't met, about 50% of exercisers who are new to fitness end up calling it quits almost before they've even begun. There are plenty of other reasons to work out or exercise in whatever way makes you happy & able to stick with it as a lifestyle instead of just a means to an end.
    Great Reasons ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - The Office Workers Workout....

    The Office Workers Workout....

    The Office Worker’s Workout: “Hustle for that muscle” –Unknown Does your job involve sitting at a desk, staring at a computer, sitting in meetings for hours on end, and you can never seem to get past that 3:00PM slump where all you can think about is energy drinks, when you can go back to sleep, or any other possible solution to try and stay awake for just a few hours more??? I have a solution for you! Regular exercise is obviously essential for a healthy life, but motivating those stuck at work all day can be rough. It is time to incorporate some pep in your step (exercise) throughout your day rather than going to the vending machine and ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Change Your Mind, Change Your Life!

    Change Your Mind, Change Your Life!

    The way we think is our everything. If we constantly think we don’t look good enough we are not going to get better. If we don’t enjoy exercise but do it to burn off all the bad food and drink we consume, than exercise will always be a chore not to be enjoyed or desired. If we change the way we think, by accepting ourselves in our current state of appearance and exercise because it is good for us and makes us feel good, we can actually change our life to one of positive actions and attitudes almost all the time! Not that every hour of every day is full of sunshine and roses but if we think differently about ourselves, others, and situations life becomes a beautiful life to be ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - August is for Alzheimer's

    August is for Alzheimer's

    This August we are making it all about Alzheimer's Disease in honor of the Rutland Walk to End Alzheimer's being held on September 10th at 9AM at Main St. Park . Last year we had a team of 20 Walkers participate and we raised $2000.00. We are planning to do the same thing this year! So get involved in the cause however you choose! Join our team, start a team, register as a walker, or make a contribution right here: Body Essentials Walk Team Also, we would love volunteers for our registration tent the day of the event so come help us out instead. Not only would we love for you to join our team or make your own team, but we would also like you to promote the cause for the whole month of ....

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  • Stepping Stones to Better Health all the time ....

    One of my favorite daily routines to assure my good health is using warm lemon water to start my day in addition to apple cider vinegar in a glass of water! I am all about maximizing the unknown of what is happening inside me with these two "elixirs." Warm Lemon Water: This should be done first thing in the am before anything else: Squeeze the juice of half a lemon in an 8oz glass of warmed water (not boiling but a little warmer than r oom temp). Drink up! Catch the vitamin c but rest easy knowing that it rehydrates you from sleep when we lose a lot of water from breathing AND it detoxifies the liver and a nice clean liver helps burn fat more effectively. Unknowingly the bile build up in ....

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  • Chronic Pain Management

    Living with chronic pain honestly sucks, but finding activities or ways of coping with the pain, hopefully to alleviate it or even to just distract from it would be great. Buddha once said, “Pain is inevitable. Suffering is optional.” Physical pain has a way of affecting our minds too, especially when it’s chronic. For those of you dealing with such pain, you don’t need to be told what it feels like, but maybe becoming more informed in how that pain can be lessened or hopefully at least not at the forefront of your thoughts is something to look into. As ACSM says, “Exercise is medicine.” Being active and increasing your daily exercise works for chronic ....

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  • Shutting down mental chatter ....

    So many things in today's society are trying to grab our attention and disturb our focus. Whether it's The Big D (Donald Trump) literally saying,"hey, pay attention to me!" Or the brightly coloured sign on the side of the road telling you that you're hungry and absolutely need to try their all new Bacon Mac Flame Broiled Double Cheese Butter Shake (ummm... gross), or maybe it's your own mind telling you that you've had a long day and can skip the gym, smoke that cigarette, and treat yourself to the stash of goodies you have at home for days when you "really need them." It's easy to forget about all the progress that you've made on days that are stressful, when you're tired, or when ....

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  • Why Exercise? Do you even need to be reminded?!

    People seek out personal trainers for a number of different reasons. Some are looking to increase their mobility and stability, increase their strength, prepare themselves for an upcoming trip, or, the obvious and most popular reason, to lose weight. Working with a trainer provides much more structure and accountability towards success compared to just joining a gym where it is up to the member to figure out the best structure for success and to be accountable to themselves. Whether you choose the help of a trainer or just a gym membership it is important to remember that there are a number of hours in a day/week/month where the rest of your lifestyle choices play in to how much success ....

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  • Summer Heat & Exercise

    In typical Vermont fashion, we have gone from winter type weather to mid-July type weather. I am sure I share in everyone’s excitement to have such warm weather just magically appear after what seemed like a long stretch of cold, damp, and cloudy weather. With increased temperatures and humidity it is a great time to remember some safe practices for participating in warm weather exercise regardless of being inside or outside so here are some friendly reminders: Do not just go 100% into your same intensity of exercise once warm and humid weather appears. The body needs time to acclimate to heat and humidity so take the intensity and duration down for your first couple warmer ....

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  • Personal Training and Semi Private Training in Rutland!




    Check out our new website for Body Essentials Training & Wellness!
    We proudly serve the Rutland, Rutland Town, and West Rutland areas! Come see the programs and deals we have to offer. Personal Training, Semi Private Training, Large Group Fitness and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! www.bodyessentialspt.com Don't forget to click here to visit us on our social media pages!! Facebook Instagram ....

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  • Five Reasons I Love The Foam Roller and maybe you should too!

    The foam roller is a very unsuspecting cylinder you may see at the gym you workout at and wonder what on earth it is for. Anyone who has used it, including me, may say it is not for the faint of heart for many reasons. I have had a love/hate relationship with the roller for about 5 years now but now I look forward to using it at least once daily if not 2-3X depending on the day and the workouts involved. Five reasons I love the roller and it’s usefulness include…. 1. It gets deeper into the muscles more so than traditional static stretching which is particularly fabulous when I am sore or stiff after any type of workout and although it can be a bit painful to use, it is much ....

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  • The ABC's of a Healthy Lifestyle

    ACTIVITY
    ….You don’t need to go out and run marathons or be a power lifter. You just need to do something and put increased activity at the forefront of your mind! BODY IMAGE
    …Appreciate your health and what you have! Every BODY is different and long legs and a size 2 body does not mean health! CARDIOVASCULAR HEALTH
    …Heart disease is a leading killer among men and women! Take care of it physically and emotionally! They both count immensely! DAILY AFFIRMATION
    …..Yes you can! You just have to believe it and take actionable steps! EVERYDAY HEALTH
    ……It is not something you do once in a while. Allow it to become embedded into your daily ....

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  • Personal Training in Rutland - Body Essentials Personal Training & Wellness - Honest Fitness!

    Honest Fitness!

    There are countless ways to approach fitness, fat and weight loss. There are shakes, weight loss pills, guarantees to transform your body in 3 months, 21 day fixes and on and on and on. You can throw away your hard earned money and get short term results and instant gratification and eventually end up where you started but with less money in your pocket OR you can jump in feet first and make an honest lifestyle change that will sustain you forever. What exactly does that entail? It entails increasing your daily physical activity by getting up and moving more, it means fitting in structured exercise into your week that will make your entire body stronger and more efficient, it means ....

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