Dexter has been my trainer, nutritional counselor, and fitness consultant for over two years. Being a physician, I am a very difficult client to please. Fortunately, Dexter is not the usual fitness professional. He combines cardio, flexibility, and strength training in each custom workout. He also gives a lot of attention to nutrition. His dedication to his client’s health shows in every encounter. It is not unusual for him to check up on me with a text message the day between workouts to answer questions and encourage me to workout on my own. If he still has any slots left, I would recommend him to anyone!

-Dr. Fred Hidaji, Visionary Eye Care, http://visionaryeye.org

Ernie Schramayr, CFT

I have known Dexter for about 4 years now. We have had the pleasure of networking on a professional basis on matters concerning health, fitness, nutrition, human performance and business. He continually impresses all that work with him. His passion for fitness is immediately apparent and it is hard to imagine him doing anything else! Dexter has transformed himself physically and is the ultimate student of fitness. His knowledge base is impressive and he continues to bring science together with his own ideas and innovations. Dexter is not afraid to challenge convention and truly stands up for what he believes in! For a life-changing experience, you must see Dexter!

-Ernie Schramayr- Owner All Canadian Fitness Personal Training, http://allcanadianfitness.com/

Jason Morgan, CFT

As a Certified Fitness Professional, I am very hesitant to put my endorsement behind much of the fitness industry due to the overwhelming amount of mis-information that is so rampant in the fitness industry today. Over the last several years, Dexter has been at times a mentor, a guest on my radio show, and a friend…but most importantly he has proven over that time that he truly cares about his clients and empowers them with the knowledge to get great results every time. I highly recommend Dexter to anyone in the Memphis area looking to reach their fitness goals.

-Jason Morgan, Owner Muscleworx Personal Fitness Systems Carolina Beach, NC, www.muscleworx.com

Susan Hutchinson

I am in my 50s and I was recently diagnosed with osteopenia. My waist was thickening, I was just too heavy. I was feeling as if nothing looked good on me, and decided it was time to “do something”. In July, I decided to take action. My impetus to begin working out was both to change my appearance and health. I could not be happier with my results over the past five months since beginning my personal training with Dexter. Dexter takes a three-pronged approach to fitness for life, which is an adherence to supportive nutrition, aerobic conditioning and resistance training. When I met Dexter the first time he told me that just because I was 55, it did not mean I could not have the body I had at 25 years. That was riveting, and remained a huge motivator for me. Dexter expects you to work the program but the program WORKS! I would not have believed my results if I had not personally experienced my bodily transformation. My waist has returned, I have toned arms and legs, my abdomen is flat, and I have lost close to 15 pounds. I have more energy, and feel in control of my body because I now understand how it’s supposed to function. I don’t feel helpless or resigned to pounds “creeping up on me” as I did before. And, very importantly, I am NOT ever hungry. The food principles learned allow for wide varieties of foods, and even one “day off” when you are allowed to eat something not especially healthy. In fact, these days are encouraged, so nothing is forever forbidden!!

I began my work with Dexter wearing a size 10 (and climbing to size 12 in pants). After 4 months I bought my newest pair of pants at a size 6 — and they are not even tight! Following Dexter’s individualized plans for me, I have done this not with hours and hours in the gym sweating away, but with moderate exertion that is easily accomplished by anyone, even my age and older. That’s what’s so amazing. And you progress so steadily and assuredly that before you know it you find yourself looking and feeling better than you have in years, and best of all, your clothes fitting loosely. I have had personal trainers in the past who have told me to “just exercise more and eat less”. Right. But Dexter gives you results and they speak for themselves. Dexter is knowledgeable, patient, encouraging, professional, and personable. He has given me my body, energy and a healthy life back. And for that I am eternally grateful.

Angela Orso

I have lost weight in the past doing other programs but I never was tone and fit like I wanted to be. I wanted to look my best for my wedding coming up and I came to Dexter for help. Dexter was very considerate of my desires and needs and he taught me all aspects about living a healthier lifestyle in order to become leaner and more toned. After a few weeks, I began to lose inches all over and became so happy! Continuing working with Dexter, I still lost inches and it got to a point that I had to tell Dexter if I lost any more inches, I would not be able to wear my wedding dress because it could not be altered any further!

To make a long story short, I was ready for my wedding day and I looked and felt so good! If you want someone to get you ready for your big day, Dexter is your choice!

Teresa Wampler

Dexter and I met once a week. We started with weight and resistance training, and each week Dexter changed my routine, adding more weights and doing more reps. Between our weekly sessions, I would use the print out that he gave me that detailed each exercise and work out on my own. Dexter was always very mindful of my lower back pain and showed me alternative ways to do exercises so that I did not put stress on my back. He also showed me how to do the same exercise in different variations in case the dumbbells or machines were in use. After about three weeks I began to notice definition in my arms. After about six weeks, I began to get compliments on my arms, back and shoulders. My friends asked me if I had started working out and total strangers would comment on my back and shoulders. After our ten week program, I felt stronger and more confident. I try to work out three times a week alternating routines that Dexter personalized for me. I continue to receive looks and compliments and I’m very pleased with my body transformation.

C. C.

Client’s request to remain anonymous

I have always struggled with weight. There were a couple of years when I was single; I dieted diligently and was able to bike and swim rather regularly. I looked pretty good for a 27 year old. Other than those 2 years I’ve always struggled.

I work with a nurse who was training with Dexter. She had changed the way she looked rather dramatically; she had biceps, shapely calves, a flat stomach, and apparently lost a bit of weight. We discussed our common weight issues, previous attempts at weight loss and found we were alike. Her energy and enthusiasm about her work with Dexter was contagious. She urged meet Dexter to see what he had to offer. So in I went with an open mind and a need to do something positive about my health and fitness.

At our first meeting Dexter cleared misconceptions about dieting, offered a healthy manageable eating plan, and started me on a progressive fitness program. After 17 weeks I have succeeded in achieving goals that I set with Dexter in our first meeting. I have never felt this fit, even at 27, or had this sense of achievement about my physical condition. The program that Dexter developed for me never felt over-taxing. I was not sore. I felt a weekly sense of achievement as Dexter tailored my program. Over progressive weeks I could see measurable progress; the increase in stamina, weight I could lift, and my body shape. I am hungry for foods that feed me nutritionally, knowing that my muscles and body need specific balanced foods.

Those of us who’ve struggled typically want a fast and easy solution to change the way we look. It doesn’t happen; it doesn’t exist. Rome wasn’t built in a day, we didn’t get big over night, and there is NO quick fix. Eighteen weeks could seem like a long time, but when you think about what you would otherwise do in those eighteen weeks, why not do something worthwhile. The time has not been an issue. My sights were set to a near goal, Christmas. From mid July to Christmas, I could do that. I believed I could do that. In December I’d look good, be able to wear a smaller size, and feel really good. December has come and gone and I’m 2 sizes down and I look better than I did when I got married. I am very proud of what I’ve done and thankful to Dexter for giving the tools to get here.

Now that I am turning 48, my goal is to be fit and fabulous at fifty. Thanks to Dexter and his personalized program, I have accomplished changes in my body and fitness that I have not been able to do on my own.

Angela Wong

I am a student pianist. I had tendonitis in my right elbow before and I fear to get injured again. During the summer, I wanted to exercise at the gym, but I had no idea how to get started. So, I looked for a personal trainer that I could learn how to work out properly. My goal was simple: I want to stay healthy and to avoid injury.”

During the first coaching, I was impressed that Dexter is very well organized, he explained his plan clearly. He asked me to keep a “food journal”, which is an effective way to watch my diet. He is knowledgeable and he cares a lot about his clients. After four weeks working out with him, I already felt stronger with my whole body.”

Dexter was considerate of my needs, he customized his program so that I can accomplish it. Since I had a full load during the semester, to work out efficiently is very important. In addition, having coaching with him once a week is affordable, and his program becomes achievable.

I really enjoy working out with Dexter and I am very thankful to him. I highly recommend Dexter’s workout program.

Cyndy

The success and accomplishments I made while going to Dexter were above what I ever expected. I started Dexter’s program with a couple of goals in mind, learn how to resistance train correctly and safely, gain muscle strength to become a stronger runner and avoid injury, and lose fat without starving myself. I am in my 40s, had not run or done any consistent exercise for a couple of years. My muscles had become hidden under a layer or two of fat.

Before I started the program, I really was not aware resistance training made such a positive impact on running performance, fat burning and overall sense of well being. I used to think a good cardio workout was enough. It did not take long for me to see the benefits of resistance training. Two months after starting Dexter’s program, I started to run 5K races. I had run a couple of 5K races a few years ago finishing in 32 to 34 minutes. I thought I would never be able to finish in under thirty minutes. Resistance training helped me accomplish this. During the eighteen week program, I ran six 5K races and won three medals in my age group, two third place and one first place (with a time of 27 minutes and 39 seconds). It is incredible the amount of strength, speed and endurance I have gained just by adding resistance training.

In terms of diet and nutrition, I have never gone hungry following Dexter’s diet and nutrition advice. I have changed my attitude about diet and food. I do not count calories or weight myself anymore. My focus is on fueling my body frequently with a balance of good foods.

Dexter’s combination of correct nutrition, resistance training and cardiovascular exercise have all worked together to give me a strong, lean energy efficient body.

Adrienne Cheatham

I am a woman in my 70s. About 15 years ago, I was in a bad car accident that left me badly injured and my spine was displaced. Also, ever since the accident, I have always had headaches and back aches. I went to doctors and I tried this and I tried that, but nothing really worked. I went into a depression.

I was in the hospital for my husband and I overheard a nurse talking to other nurses about what she was been doing to help her low back and help her become stronger and lose fat. I chased her down and asked her what she’s doing and she said she is working with Dexter Tenison. I called him that day.

There are so many benefits that I have received since working with Dexter. My back is so much stronger and my back pain is now much less frequent and intense. I am making much better eating choices. I realized that I now can walk faster and longer than ever before! I overheard my son talk to my husband about me and he said that I look more slender and younger than I have looked in years. I know I don’t suppose to check the scale, but I saw that I lost six pounds and I am down two pants sizes!

” feel so much better and I know that exercise is releasing the chemicals in my body that makes me feel so much better. I can’t see myself without exercise now. I am taking a trip to Jordan to visit my son and I know I wouldn’t have been able to do so without the new body I now have. I highly recommend Dexter and his work.

Patricia Dudley

I am a recent convert to exercise in general, and to Dexter Tenison’s methods in particular. Dexter has a common sense approach to exercise and nutrition, and I have begun to feel so much better and to have more energy after only a month of working with him. I even think my memory has improved! I can’t wait to see my progress in the coming weeks.

Pat Jameson

I have been working with Dexter for about 6 weeks now, and I am extremely pleased with what I have learned and the results I am seeing. I sought personal training services with the advice of my physician, and Dexter’s program had all the components recommended. Dexter’s method of teaching as he trains has helped me to understand more about what I’m doing, and to ultimately stay focused and committed. I would recommend his services to anyone who truly wants to take control of their health and fitness.

This is the New Year and many people have decided they are going to stop their inactive ways and begin exercising. You can tell by the packed gyms across the city. It seems everyone has the bug to shed those extra pounds and become more healthy.

It is a funny thing that in January, there is always a huge increase in sales for the fitness industry. However, in March, the gyms seem to be pretty empty and that “boom” they received in January is now a thing of the past.

Why is it that this occurs? There are numerous reasons, but one big reason is due to time. Today, it seems that being a human requires so much time and there just isn’t enough hours in the day to “fit fitness in.” I like that term because a fellow personal trainer friend, Holly Kouvo, uses that as her business name. Visit her site at http://www.fittingfitnessin.com/. She has helped many people lose over 100 pounds of fat with her services. I am glad to be a friend of hers.

If you want to “fit fitness in” you have to ask yourself a question. This question is “Does my current body, fitness performance, and/or health status cause me pleasure or pain?” Honestly sit down and think about that question. Answer it truthfully. Your answer will probably surprise you. If your answer is “pain,” you now need to ask yourself a new question. This question is, “If I could find a very efficient way to exercise and eat better, can I fit fitness into my life?” Initially, your mind will try to go to the negative and say “no.” If this is the case, I want you to refrain from this thought process. Answer the question with a “yes.” Now, begin to think about your entire day. Think of the possible gaps in your schedule you have. Maybe you work 12 hour days, but as soon as you get home, you watch TV for an hour. Maybe you have some time in the morning you spend with yourself before you go to work. Maybe you goof around in 20 minute time spaces a couple of times a day (You know what I am talking about corporate world =). I have yet to find anyone who doesn’t have some time that isn’t efficient.

Now you have done the pre-requisite questions, you now know you want to improve your body and mind, and you have found time in your day. The final step is to sit down at a calender and block out time with yourself. This time is a scheduled appointment most days of the week for you and you alone. No one nor anything can break it. You sat down and thought about this time as exercise time and now it’s yours! The work has to wait (Where is it going, by the way?). The children have to either play on their own or exercise with you! The husband or wife has to understand and support. The dog has to wait until it’s cardio time. This is your time and no one can take it away from you.

When completing your workout, put a check my your calender to let yourself know you did it. Having a lot of check marks on a calender really has the feeling that getting a lot of stickers from the teacher for getting good grades feels. Plus, it gets you consistent with exercise, which is one of the real tricks to it all. 

Scheduling time to “fit fitness in” with a calender is such a great tool to use. You can even use it with just about everything in your life. I kid with my clients, “If it ain’t in my calender, it ain’t happening.” I have to live by my calender due to meeting clients and I do the same with exercise. Get that calender and begin to succeed!

Be Better,

Dexter

Best for Fitness?

I was recently taken aback by a client’s statement. While discussing the option of reopening a permanent location, she informed me that when people go into a fitness studio, they have a minimum expectation of exercise equipment. However, as fitness knowledge has advanced we have learned that stationary equipment is not only unnecessary but can be a hindrance.

In the 1970s, Nautilus came out with their first exercise line of machinery. The intention was to use each piece of equipment for a specific type of training called HIT (High Intensity Training). The cams on the machine allowed bodybuilders to hold the static position safely. So, an example of HIT training using Nautilus equipment is the leg extension. You can extend the leg while sitting and hold that position statically for a period of time. Also, Nautilus figured out that they could make a profit by selling a whole line of equipment to gyms. This would, theoretically, allow clients who go to the gym exercise “safely” without the fear of dropping weights or getting injured.

The pinnacle of success for exercise machines occurred from the 1980s thru the 1990s. Every gym had to have at least one line of equipment in order to be considered a proper gym. However, around 2000, fitness experts began to come out and criticize the sole use of exercise machines. They had three main concerns: active injury, passive injury, and limited ability.

Since the machines are “stuck” using the same exact motion every time there is an increased chance for overuse injuries. Imagine a biceps curl machine moving up and down only. This could create an injury similar to tennis elbow since the tennis player must perfect the same exact stroke every time.

Because the person must sit in order to use the machine, the core muscles of the body are not activated (at least not very much!). The best example is the upright, seated chest press machine. The person pushes the weight in front of their chest while having a fairly relaxed core. The sitting position deactivates the hip flexors (the muscles in the front of the hips) and abdominal muscles. If the person is rounding their back, this can increase the chance for injury as well.

Life is full of movement and muscle isolation alone is not functional. Functional training is simply exercising in a way the body was meant to move, not force your body into unnatural positions. Machines can only work a few body parts at a time. When a person uses more functional equipment like dumbbells, bands, kettle-bells, etc. they are able to imitate real life movements and work on the kinetic chain of movement.

You can visualize the kinetic chain this way: imagine you want to lift a box and put it on a shelf above you. This requires you to reach above your head. You pick up the item from the floor and your legs and core are activated in order for you to lift. As you move to stand upright, muscle activation changes from your legs and core to your upper body and arms. When you begin to place the item over your head, the shoulder, arm, and core muscles are activated in order to allow you to complete your lift. This movement simply cannot be replicated with traditional resistance machines.

The observation of the obvious limitations in resistance machines has created a paradigm shift in the way we think of health and fitness. A return to “old school” techniques arose and post-modern functional training emerged. The beautiful thing about functional training is that you need very little equipment in order to achieve outstanding results. This equipment can be considered “low technology” because they are simple pieces of equipment, very similar to what the Greeks and Spartans might have used when preparing for battle or the Olympic games. Dumbbells, tires, jump ropes, stability balls, rubber tubing or ropes are really all a person needs to get into the best shape of their life! Plus, they are all easily stored or transported.

The paradigm shift takes the emphasis away from the machines and puts it towards the knowledge of functional movement. However, returning to my concerned client, since the masses have been exposed to the “machine era” of fitness they have been conditioned to think that only the machine will give them the desired result. I am here to tell you it is not the machine that will give you the desired result. All you need is simply the correct knowledge to transform your body and health! If you only have some free weights that challenge your body, you have the ability to do great things.

Be Better,

Dexter