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You were sent an email in error that included some testimonials that appear on our new website. When you have a chance, do look at our new website at https://pftl.net . I think you will like it.

If you have any suggestions for our website, please let me know.



Rotary Club of Wilmette Event

Dear PFTL Client (past and present),                      

As you probably know, I am an active member of the Rotary Club of Wilmette.  Our Club will be having an annual gala fundraiser on Thursday, March 7, 2019 at the Valley Lo Club, in  Glenview,  from 5:30pm-9:30pm.  See the attachment.

Several PFTL clients have come to this event in the past, and said they were glad they had attended.  This will be an exciting night of good food, entertainment and a chance to win a weekend and show in Las Vegas. Additionally, proceeds will benefit local charities that Rotary supports, as well as international humanitarian efforts.

Among the many activities will be a dinner (salmon, filet mignon or vegetarian), live entertainment by interpretive artists from Las Vegas, of Dean Martin and Barbra Streisand, a silent and live auction, and a Vacation/Cash raffle, 

Prepaid tickets are $100 per person ($125 at the door). Each event ticket comes with a complimentary $35 raffle ticket.

Additional raffle tickets are $35 each, or 2 for $45, or 5 for $100.

Let me know if you are interested in coming.  You can purchase event tickets, and/or donate online through a link on our website, www.wilmetterotary.org .  If you want to save the service fee, just write me a check, and give me the name of everyone who is coming with you.

Best regards,

Debora Morris



The definition of “resolution” is:

  1. A firm decision to do or not to do something.
  2. The action of solving a problem, dispute, or contentious matter.

The operative words are “firm decision”. Resolutions imply a certain “do or die” mentality.  If you don’t “do”, why bother?

In my opinion, “Do What You Can, When You Can” is a better way to achieve improved health, fitness and consequent well-being.  When everyday situation present temselves, ask yourself if you can do something to achieve a healthier outcome.

A few examples:

a)      You find you have some extra time between appointments.  Can you use this time to get more active?  You can choose to sit read a magazine, or get up and climb a few flights of stairs.  Best choice, climb the stairs and drink a glass of water.

b)      You are dining as a guest of a friend who is a gourmet cook.  Can you decline certain foods that she prepared because they are not very healthy?  It is probably best to eat a little of everything she serves you, comment on the superior quality of the preparation, and decline seconds.

c)      You need to go grocery shopping.  Will you park where you will need walk a bit, or find a spot nearest the door?  Do you ask the bagger to keep the bags light, or do you ask him to load up the bags?  Are you conscious of your postural alignment when lifting the bags and putting them in your trunk; or do you twist and lift which puts unnecessary (and dangerous) stress on your spine?  The best choices are obvious.

d)      Your favorite chocolate cake is on sale and you know your family would love to have it for dessert that night.  Imagine it on your kitchen counter; will you be able to resist over-indulging? Will your family really benefit from having the cake in the house; or will this temptation stress everyone’s will power?   Will-power is over-rated; stress will usually trump will-power, and stress relief can result in undesired behavior (i.e eating too much of the cake, just because it is there). Aren’t there better choices for a satisfying dessert?

I think you get the idea.  Improvements in lifestyle come in small increments.   Making thoughtful choices everyday can be the key to making long-term changes.



Exercise Readiness

One of the most frustrating situations for a personal trainer is meeting a new client whose body is not physically ready to do challenging exercise, but he/she wants to lift heavy weights and do high intensity cardio training.

 In my opinion, physical readiness means the following:

1.  The client knows how to breathe using his/her diaphragm.  Improper breathing means the diaphragm (which is an inner core muscle) is not working optimally, and therefore, the other inner core muscles, transversus abdominus, multifidi, and pelvic floor muscles will not work optimally either.  These muscles must be activated to provide spinal stability and maintain a neutral lumbar spine, which is necessary for almost all exercise movements.

2.  The client has no major muscular imbalances or asymmetries while walking, squatting or standing on one leg.  While no one is perfectly symmetrical, significant asymmetries are usually indicative of overuse of stronger (sometimes tighter) muscles, and inhibition of weaker (sometimes over-stretched) muscles.  If better balance is not achieved before heavy resistance or high intensity exercise, the imbalances will be exacerbated and become worse; therefore, setting the stage for injury.

3.  The client has good (not perfect) postural alignment.  Once again, perfection is impossible (and should not be the goal); however, most postural misalignment can be improved to some extent, and focusing on postural improvement should be an early goal. Poor posture is usually a result of muscular imbalances caused by activities of daily living: therefore, a review of daily activities and focusing on ways to improve movement through modifications (i.e. limiting amount of time sitting at a computer) is a necessary step toward improving exercise readiness.

Corrective exercises, which are specifically designed to help the client attain these basic exercise readiness factors, are the best way to begin an exercise program.  Patience on the part of both the trainer and client need to be part of the first training sessions.  Many of these exercises can be simplistic and unexciting, but the longer term benefits are immeasurable.

Once all the basics are achieved, more challenging exercises can be done safely and more effectively for better results without the risk of injury.