Palmetto Fitness & Health                   

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PF&H client's........ Want to Know.......

  1. How long will it take to reach my target goals?
  2. What are macronutrients?
  3. What is a glycemic index...?
  4. I exercise three times a week and I am still not seeing the results I want...?
  5. I want to lose weight...Does weight training create additional weight gaining issues?
  6. What is core training?

How long will it take...?

PF&H will perform a comprehensive fitness and nutritional evaluation this provides us with overall view of your current state of conditioning. These baseline measurements allow us to design a  fitness and nutritional program that is customized for you to reach your target goals within your specific time frame. Our program are based on the S.M.A.R.T. PRINCIPLES- SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC, AND TIME SPECIFIC. Find out more about reaching your target goals contact us at

What are macronutrients...?

Macronutrients are carbohydrates, proteins, and  fats, which are necessary for building and maintaining body tissues and provides energy for daily activities. PF&H's nutritional program analyzes your current state of conditioning and makes dietary suggestions adjusting your percentages of macronutrients so you can reach your target goals. We compile a list of  foods that you are currently eating and create a client food exchange list. This means you will have a printout with Best Choices, Fair Choices and Poor Choices in each of the macronutrient categories. Additional, carbohydrates are divided into low glycemic type, medium glycemic type, high glycemic type. If your goal is weight loss understanding the different types of carbohydrates is critical.

What is a glycemic index...?

One of the hottest topics in the fitness industry has always been nutrition. Glycemic Index (GI) measures the way different carbohydrates affect blood sugars. Simple carbohydrates (simple sugars and starches) rank higher on the GI they break down quickly and promote a quick spike in your blood sugars, which in turn produces extra insulin. Insulin promotes fat storage. However, carbohydrates that rank as a high glycemic type should be consumed one to two hours after an acute bout of exercise to assist in muscle and energy recovery.  PF&H's nutritional program is based on glycemic considerations and caloric density so you can make educated decisions about the consumption of carbohydrates.

I exercise three times a week and I am still not getting the results I want...?

 My suggestion would be to analyze your current fitness and nutritional plan. For instance, if your goal is to lose 1-2 pounds a week, then you have to take a look at your caloric consumption versus energy expenditure. In order to lose those unwanted pounds you would need to reduce your daily calories and increase energy expended. Do you know your exercise target heart rate zones? Your exercise target HR zone allows you to work at a lower level and a higher level of intensity that will burn calories. Think about changing the tempo of your workout by spending an extra 5 minutes per cardio session doing interval training. Find out more about training in your zone and interval training contact us at

I want to lose weight....Does weight training create additional weight gaining issues...?

No, research shows that combining the proper diet with exercise is more effective for losing body fat than dieting alone. A pound of muscle has only 600 calories about 1/6 the calories in a pound of fat, a pound of fat has 3500 calories. The average person would need to reduce their caloric intake by only 500 calories a day to lose 1-2 pounds per week or 1/2 to 1% body fat per month, if you lose more than that you are losing muscle too. Find out more about the critical balance between weight loss and weight training contact us at

What is core training...?

Core training refers to the conditioning of the core muscles by challenging these muscles to improve in strength and endurance. Central core muscles such as the deep abdominals and back muscles stabilize the spine. Additionally, many fitness trainers include the muscles of the hips, buttocks, inner thighs and other back muscles. These muscles are engaged when training with a stability ball, they work to keep you balanced.