16
vernonia’s
voice business
august
2008
Do Your Body Good – Exercise Options with a Personal Trainer
By Jill Hult
Today, more and more people are accepting that there
are no quick fixes to getting and staying fit. Sure, you
can still find a commercial or two about the latest and
greatest diet concoction, but if you are serious about your
health, you quickly learn that fad diets are appropriately
named and pose serious risks to not only your body but
to your self-esteem.
Teresa Williams is a local certified personal trainer with
an Associate of Applied Science Degree in Fitness Tech-
nology. Teresa also received her National Strength and
Conditioning Association – Certified Personal Trainer
certification in 2006 (NSCA-CPT).
The decision to look at what programs were out there
for a health and fitness career began when Teresa
started going to the gym while between jobs in 2003.
She noticed her body and mind changing for the bet-
ter. She also noticed people started to ask for her
advice about their fitness goals.
To our benefit, Teresa found the right program and
has been offering her services as a personal fitness
trainer ever since. She also offers a total body con-
ditioning class.
For her personal fitness trainer program, Teresa offers
a free consultation to talk about your personal fitness
goals, background and health. She will design a program
for you and discuss pricing based on your individual pro-
gram. Most of the training is conducted at Terry’s Gym,
but Teresa will do in home programs as well.
In the Total Body Conditioning Classes, Teresa has de-
signed it for twelve people but can accommodate more if
needed. The class is being offered at a special rate of $79
per month to help people adjust to the downturn in the
economy without sacrificing their health. Classes are
one hour every Monday, Wednesday and Friday at 8:30
AM or Monday and Wednesday at 6:30 PM or Friday at
:
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12:30 PM. Classes are held at the Vernonia Grange.
Teresa offers alternative class and payment schedules as
well as a “consecutive decision” discount. Consecutive
members can take $10.00 off after at least three months
(12 classes) enrollment.
fident and healthy”
The class is a circuit, boot-camp style class using free
weights, resistance bands, body weights, physio-balls,
and medicine balls. Every month Teresa will change the
format to avoid boredom and plateauing. This class is
good for every adult age range and fitness level.
US Bank Has New
Manager
Teresa’s philosophy is that it is a healthy lifestyle
change. She encourages her clients to work outside
their comfort zone to ultimately achieve and maintain
their fitness goals. “Realize that it took time to devel-
op your current lifestyle, and you need to be patient
and consistent in developing a new one,” Teresa said.
Don’t “self-sabotage”. If you’d like a treat, go for it,
but in moderation, of course.
Teresa says the number one overlooked component of
fitness is nutrition. People generally are not aware of
what or how much they are eating until it is brought to
their attention. The second would be flexibility. Teresa
stresses the importance of stretching and increasing your
flexibility which helps prevent injury and can also en-
hance your resistance-training workout with improving
range of motion. On the flip side, it is just as important
not to over train which can also cause illness and damage
to your body. When strength training, a person should al-
low at least one day rest between muscle groups. Cardio
can be done everyday, but
change your intensities dur-
ing certain sessions.
Remember, it’s your body
and your goals. Take it
one step at a time. “Inspire
yourself to be strong, con-
For more information on classes and personal training
programs call Teresa at 503-799-3424 or email her at
fitnessbytw@netzero.com.
The Vernonia Branch
of US Bank has a new
manager - Mary Carl-
son from St. Helens.
Carlson has worked
for US Bank for three
years, quickly moving
up the ranks from teller
to personal banker and
now to branch manager.
As a Banker, she was a
Star of Excellence win-
ner meaning she ranked
in the top fifty in all US
Bank branches nationwide. Carlson says she always
strives to give the best customer service. “I want to
make people comfortable and do what it takes to make
my customers happy.” Carlson says she also plans to be
involved in the Chamber of Commerce in Vernonia and
other activities in the community including judging this
year’s Jamboree Parade.
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