Category: General

To me it doesn’t matter if a client is inactive, active, in amazing shape, or an athlete. Everyone needs to be assessed, evaluated, and start a training program in a foundational stage. Of course, that doesn’t mean everyone starts with the same workout or same level on intensity. A foundational phase or workout does not mean it is easy or pointless. It simply means that together we work on some limitations or weaknesses in your body, movement, or current goals.

For one example lets say you are new to resistance training or new to physical activity. We cannot just start you out right in a workout that is 5 sets of 12 reps, getting close to failure, moving for 60 minutes, 2-3 times per week. No doubt we will get results and see changes in those first 4-6 weeks. But the likely hood of minor injuries in the joints is extremely high and we are also at an increased risk of serious injuries as well.

Another example is when someone is already active or training and they spend too much time in a specific phase of training geared towards their goals. Yes, the majority of their time should be spent in that training phase but they still need a well rounded program to prevent injuries.

No matter if you are new to training or been training for years time spent building a foundation or time spent revisiting your foundational weaknesses will result in better workouts and training during the high intensity phases yielding better healthier results as well.

1- Proper physical activity and training will maximize the weight loss results and build muscle mass

2- Long term weight loss maintenance by preserving muscle mass with proper training

3- Working with a trainer that has experience training clients on semaglutides and that understand the metabolic changes 

Have you been losing weight and taking semaglutides (Ozempic or others)? Have you been thinking about taking a semaglutide to help you lose weight?

Over the last year+ I have worked with many more clients on different versions on semaglutides like Ozempic. Over half of my newer clients have started working with me after months of taking their weekly shots. Some personal trainers and individuals around fitness see this as a bad thing, a fad, or something people should avoid. I see it as a great tool that can help people while they try to figure out what changes they need to make. I have clients with stories about how the semaglutide helped them start losing weight so they felt ready to workout again. Some felt self conscious working out until they lost the first 10-15lbs. Some lost a little weight and felt more energized and that motivated them to start working with a personal trainer. These are all great things if it is leading to a healthier life and future. While I do believe the semaglutides are a great tool to get someone started, help them lose large amounts of weight, buy them some time to figure out their eating habits, and help them start being physically active again. This still means action needs to be taken. That is when working with an experienced knowledgable trainer is helpful along the process of changing your life and losing weight. While the weight loss is HUGE we also need to make sure muscle mass is maintained or gained for better long term health and for better weight management once you are at your ideal body weight from the semaglutide.

My goal as a trainer is to always help my clients figure out healthy physical activity habits that work for them and are best for them.

I offer full body and health assessments prior to ever committing to any long term plans. To learn more visit my website and submit a contact form!

A lot of people hear about all the different diets and try them for a few weeks, few days, or few months. People feel overwhelmed by all the different dieting strategies. Sometimes they don’t see results fast enough or the diet is just not sustainable after they do see results.

To many of my personal training clients I never tell them not do to a diet (within reason). But I always stress to them to try it for a few weeks and stay very consistent. During that time make sure you take down notes of what worked, didn’t work, felt hard, felt easy, and when did you start to crave food or have a binge eating night/weekend. If it doesn’t work or it is not a diet strategy you can maintain for your new normal. Try another diet and continue with the same note taking method.

Yes, this is going to take time and will be a longer process. You will have successful weeks and hard weeks. But after months of doing this process you will be able to now combine different parts of different diets. Or at least commit to the diet you tried and worked 80% of the week/month.

I have clients who have been successful after doing this method and piecing together fasting, carb cycling, keto, point systems, ect.

For all of the clients at Jeremy Paprocki Personal Training and Rehabilitation this is the foundation of all workouts and programs. No matter what their fitness, exercise, or performance goals are we always focus on injury prevention and durability for the long term.

This does start with different forms of mobility, balance, reactions, stamina, and joint strength. Then for all clients we progress to building muscle and building strength.

Of course, this looks different for every personal training client but the benefits to building strength for athletes is no different than aging individuals who want to stay active.

As a personal trainer I get asked the same 4 questions about protein all the time. These questions come from personal training clients, students, or people at the local gyms in Little Rock.

What kind of protein should I get? How much protein should I eat? When should I eat protein? How often or how much should I have with each meal?

The kind and daily amount (daily average 0.75-1.0g per pound) are VERY important and are things everyone should focus on when being active and resistance training.

But when it comes to when, how often, or how much with each meal those should be things you do not prioritize. Unless you are looking for a longer to do list or training for the Olympics and trying to win a race by 0.01 seconds. These factors of when you consume protein, how often during the day, or how much with each meal MIGHT impact your results by less than 1% (made up number, but research shows it is not a significant difference).

I have many successful personal training clients who eat 4 meals/2 snacks, 3 meals/3 snacks, 2 meals/2 snacks, etc. The timing of when they consume their protein doesn’t matter and there is no true window post workouts. The amount they eat with each meal doesn’t matter because their body will just take longer to digest the more protein you consume and your body will use what is needed. There is a slight benefit to consuming protein throughout your day and not 100g in one sitting, but again that should come way after thinking about what is easier for your schedule, what type of protein you can consume, and what your preference is for your meals/snacks that day.

Bottom line make sure to eat quality protein, 0.75-1.0g per pound daily, and get it in whatever way works best for you!

1 – Semaglutides help you lose weight by being in a calorie deficit. Being physically active in a calorie deficit will feel different compared to when you’re in a calorie surplus or maintenance phase. Training while in a calorie deficit should look different as well.

2 – Protein intake is even more important. While losing weight and being physically active we want to maintain as much lean muscle mass as possible, so keeping your protein intake high is important. Also, this will aid in recovery from the physical activity.

3 – Metabolism and digestion slow down. This means if you typically eat snacks 1 hour before being active/training or a meal 2-3 hours before, you may need to make adjustments. Since your digestion is slowing down you may need to consume food more like 2-4 hours before.

4 – Mood is impacted as well. This may lead to changes in how you feel before, during, and after physical activity compared to what it previously felt like.

While on a semaglutide you NEED to be physically active or maintain your activity level. This also means you may need to start a little slower or take a few steps back in your training to make some adjustments. Your body may feel different and recover differently, so have patience and make the proper adjustments to your training days.