Personal Training Client Win – Maree Cheatham

Congratulations Maree Cheatham!

Maree Cheatham

We’d like to congratulate our client, Maree Cheatham on her upcoming role as Bettie Breeland in Hart of Dixie!

You can see her on the show when Hart of Dixie returns to television October 7 on the CW Network.

Here’s more about Maree’s latest role from E Online and Day Time Confidential.

Nickelodeon’s Sam and Cat

She also has a recurring role as Nona, Cat’s grandmother, on the Nickelodeon show Sam and Cat – a physically demanding role that has her doing her own stunts such as falling from a moving shopping cart while wrapped up in a burlap bag (see Episode 1).

Maree is Staying Young

Maree is setting the stage for women of all ages by demonstrating your chronological age doesn’t have to get in the way of your life or career and that it is possible to combat Father Time with the right combination of nutrition, exercise and attitude.

“Working with Tracey has made me stronger and able to withstand 16 hours standing on concrete floors in the sound stages.

It takes a lot of stamina and strength to be able to do most of my own stunt work.

I cannot tell you what an asset her training is to anyone, especially an actress of indeterminate years!”

Maree Cheatham

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Biggest Loser Inspires… Not Much

The Biggest Loser Inspires... Not Much

What’s so bad about The Biggest Loser?

As a fitness trainer with many years in the industry truly helping people get fit and into shape, shows like The Biggest Loser really irk me. I dislike the way the trainers work out their clients and how they disregard good form in place of thrashing their victims (sorry, clients) to do things they are not physically capable of doing properly. They make getting fit look like something painful and masochistic – who wants to go to the gym after witnessing someone having to run on a treadmill until she throws up in a bucket provided by her bully of a coach?

These shows take an approach to fitness much like crash diets do with nutrition – the idea of “crash fitness” is ridiculous which is probably why it makes for such entertaining TV. The big question is, do they actually inspire people to get active?

Real inspiration to get fit

A recent study published in the American Journal of Health Behavior (2013; 37 [1], 96-103) proved that people who watch The Biggest Loser are actually turned off exercise. Contrast that with a survey of local governments in the UK that found sports participation surged during the 2012 Olympic Games.

It turns out that when people imagine themselves being active they prefer the idea of being fluid, powerful and graceful in their movements (think Olympic athletes) as opposed to being red-faced, out-of-breath, awkward and having to be yelled at by a bully in front of a live audience (think Biggest Loser contestant).

The general consensus in a forum for personal trainers on the subject of The Biggest Loser was one of extreme distaste towards these kinds of reality shows. Michael Schmid had this to say, “…the physical training is abusive and at least borders on negligent. Contestants vomiting, passing out, being taken away in ambulances? How long would your gym be in business if those were common occurrences there? Not very long I’d bet.”

How can you use The Biggest Loser to your advantage?

  • Stay away from The Biggest Loser for starters – that system of training is not workable nor is it real and now we know it’s not particularly inspirational either.
  • Get yourself a book that has a system for getting active and fit with a step-by-step approach – you could try Fit Lean Healthy, 8 Simple Steps.
  • Even better would be to hire a proper trainer who has a track record for helping people achieve their fitness goals and who understands and teaches correct exercise form so your workouts are both safe AND effective.

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Performance Enhancement For All Ages

How Many Regular People Play Sports?

How many people do you know who engage in a favorite sport? Most people do it to have fun, some do it to stay in shape and a few are really serious about their sport. Just because you’re not a pro athlete doesn’t mean you don’t take your sport seriously. Go down to your local tennis courts on a Sunday morning and you’ll see what I mean – some serious game playing going on.

We’ve come across all manner of sports in our line of work – skeet shooting, motocross, skiing, golfing, extreme frisbee, racquet ball, long-distance motorcycle racing, bodybuilding, basketball, volleyball, hockey, just to name a few. We’ve also come across a myriad of ages of people wanting to excel in their chosen sport, anywhere from age 14 to 75.

Why Hire  a Pro Fitness Coach for Sport?

You might be wondering why someone who is regularly engaged in a sport would bother hiring a professional fitness coach, seeing as they’re already active and probably fit. The answer is simple – adding a strong general strength and conditioning base to their sport makes it easier to continue to participate well for longer (both on the day and over the years). Including sport-specific training drills into general fitness training can substantially enhance your performance.

Here’s what David Potts, 54 year-old long-distance off-road motorcycle racer has to say:

” I had a great race at the 2012 Parker 250 this January and I can easily contribute my success to my improved fitness.

“I first raced the Parker 250 in 2010 and our main competitor, Dana Reed, was there again in 2012. In 2010 Dana actually beat me by a few minutes but this year I finished 15 minutes ahead of him in 80 miles of racing.

“This race is a team race so I was only on the bike for 80 miles but I know I could have ridden the entire race (240 miles) if I needed to. Back in 2010 I struggled just to complete 80 miles.”

Sandee Ferman, after only a few weeks on a fitness program had this to say about her golfing performance:

“I noticed when I played golf on Monday that I didn’t get tired after 9 holes like I usually did. In fact I didn’t really get tired at all during the entire 18 holes.”

Stan Gale, in his 50′s and an avid motocross rider, can outride men in their 20′s and stay on the track for longer than just about anyone. He’s been working out and improving his general strength and fitness every week for several years and it’s been paying dividends – he continues to enjoy a sport that’s rougher than most on the body.

So, What’s the Good News?

The good news is this – if you’re getting older, you can still play the sports you love with as much energy and skill as ever, you just have to prime your body for it. How? By having a really good regular general fitness regimen. A good foundation to keep you injury-free and in peak condition for the things you enjoy most in your life.

If you’ve got a sport you used to enjoy or one you’d like to continue to enjoy well into the future, fire us an email. We might have something to help you stay in the game (and even excel beyond your past performance).

Age is no object where we come from.

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Personal Training Success Story #1

Rudi has been doing personal training since the eighties, well before it was mainstream. He worked in Sydney, Australia for many years and, more recently, has been based in the La Crescenta area of Los Angeles.

In that time he has helped hundreds of clients achieve their goals of losing weight, getting stronger, getting healthier and taking full control of their own bodies. Many clients write success stories that are inspiring and insightful.

We received such a success story from one of our clients, Artin, the other day. Here is for you to enjoy.

Artin’s Personal Training Success Story

Artin Before and After

My name is Artin, I am 36 years old and for the last 25 years I have been overweight and those who are in that situation know that being overweight creates a lot of problems in your personal life. All these years I tried a lot of different diets but they didn’t work or if I did lose weight is was for a short period of time and I gained it all back plus a few extra pounds after a few months. So the situation was getting worse and worse, especially as I was getting older and older.

Until 2 years ago. I decided that I needed to make some major changes in my eating habits and add more workouts to my life. I started a strict diet and I lost 50lb in one year but still wasn’t happy with the result because I was also losing muscle, not only fat. That was not my goal so I thought, just the diet is not enough, I needed someone to teach me and help me to have a strict work out so I could change my body. I did try a couple of sessions with a trainer but didn’t like them, I needed someone professional and finally 9 months ago I met Rudi Marashlian in one of the area’s private gyms and after a few minutes talking with him I felt he is different and I decided to start training with him. After a few sessions work out I realized I made the right choice and at this point I am really glad that I made that choice because the way Rudi trains me is not only physically, he also encourages me mentally to work harder to reach my goals so now I see even bigger changes coming my way and I am losing inches from my waist and all over my body and I am a lot more active and I feel a lot more energetic. Plus I can wear anything I want and that is what I missed my whole life. And most important, I am much healthier than I ever was in my life.

Artin A.

You are welcome to contact Rudi to find out more about what he does with his personal training clients. He’s also happy to answer fitness-related questions you may have.

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Exercise – Instant Gratification

Why People Start Exercising

We all know the health benefits of exercise and, hopefully, you all understand that weight loss – reducing the number on the scale – is not a very good or reliable index for telling you whether you actually look good or not. By now you also know that “looking fine” is a matter of exercising properly (there’s a bit to this) as well as eating properly – you can’t only exercise and expect to melt off fat and you definitely can’t diet only (that route leads to the dreaded yo-yo effect).

Did you know that most people start exercising in order to lose weight and improve appearance? Many people then abandon exercise when the expected pounds fail to fall off – maybe their exercise was sporadic, maybe they weren’t doing exercises properly, maybe they weren’t working hard enough to make a difference, maybe (and this is a big one) they ate up a storm so any good effects from exercise were negated by the overindulgence in food.

Why People Keep Exercising

People who stick with exercise do so in large part because exercising actually makes them feel better, more confident, stronger, more energetic, more powerful. We have many clients who come into their training session feeling washed out from a hard day at work; no energy and, if not for the appointment, no desire to work out at all. After an hour of working out the lights are back on, smiles are easy and life is good and fresh again.

Check out the smile!

Try this: Right now, stand up and sit down again 5 times. Notice how you feel immediately after.

The Instant Reward From Exercise

It’s this instant reward that brings you back again and again and again. You can’t get it from eating chocolate or drinking alcohol (both of which can make people feel quite awful after the initial gratification wears off). Once you’re in this zone, we’ll call it the “workout zone” and you’re exercising regularly the extra weight does come off – when you feel this good you don’t want to fill up on crappy food; your body is now a finely-tuned sports machine and you tend to treat it that way.

Once you’re in the workout zone you’re less likely to get sick, you are ready for any event because you look and feel great and your daily exercise just happens because there’s no way you’d forfeit feeling so awesome for anything. Working out becomes a priority and you’re never unprepared – your workout bag is ready to go whenever you are.

Try this: Think of a time when you felt really healthy – what was your lifestyle at the time?

The hard part is getting started. Then sticking with it.

The Best Way To Start Exercising

Investing in a good trainer at least in the beginning is an excellent way to get started and to learn what to do and how to do it properly. How does anyone get expert in an area? They get coaching – even champions invest in good coaching, that’s how they get even better. This applies in all areas of life and very much so with exercise.

We love helping people become regular exercisers and seeing their health improve along with their shape so you can confidently contact us for advice – we’ve helped hundreds, if not thousands of people to make exercise part of their daily lives. If you live in or near the La Crescent area you can even take advantage of meeting with one of us for a complimentary initial fitness consultation.

Gofitnow Personal Training

August 28, 2012 by  
Filed under

Hi There!

Are you looking at making some changes in your life?

Ready to change your shape, increase your energy, improve your health, lose weight and start taking charge of your body?

D.P. Before and After


If you’re really ready for a change, it’s worth investing in a real personal trainer who is certified with the American College of Sports Medicine and who has a proven track record of client success, preferably a couple of decades at least (you are worth it to yourself to get the very best).

You’ve come to the right place.

Rudi Marashlian – ACSM CHFS

Rudi Marashlian is an American College of Sports Medicine Health and Fitness Specialist and studied Exercise Science at The University of New South Wales in Australia. He’s been training and coaching people professionally since the eighties and has even trained trainers!

You’d be hard-pressed to find a better-qualified, more experienced personal trainer anywhere in America.

He has limited space for new clients but is willing to meet with you one-on-one by appointment to discuss your individual needs and suggest solutions that may include personal training, online fitness and exercise coaching, or a personalized fitness program tailored just for you. Just meeting with him has helped turn things around for many people.

Rudi is a complement to my practice. He is extremely knowledgeable, works well with our clients, and most importantly, I see profound results. Dr. Donald W. Plance D.O.

CONTACT RUDI: 818-516-5618

“A little over 2 years ago I was diagnosed with Osteopenia of my lumbar spine and hips plus I had hit menopause and was 30 lbs overweight.  That’s when I decided to hire a personal trainer to teach me weight bearing exercises for my bones. A friend of a friend referred me to Rudi and now after 2 years of training with Rudi and Tracey I am excitedly happy to report my bone density has increase almost 5%  for my spine and 3% for my hips without any medication!!!!!  Plus I lost over 30 lbs and have a completely new wardrobe.

“I don’t fear aging so much anymore because now I have the tools to keep me healthy, strong, and fit.

“Thanks so much!!” D.P.

Tracey Marashlian – ACSM CPT

Tracey Marashlian is an American College of Sports Medicine  Certified Personal Trainer who has been involved in the fitness industry for over two decades.

She specializes in training professional women who want to look their best and feel their best so they can power on in their busy lives and careers. As a woman in her forties and mother of three, she understands what it takes to become and to stay fit, strong, healthy and in shape long term. As a lifelong educator, she knows how to communicate what’s needed and help others put their exercise essentials into practice.

Working with Tracey has made me stronger and able to withstand 16 hours standing on concrete floors in the sound stages. It takes a lot of stamina and strength to be able to do most of my own stunt work. I cannot tell you what an asset her training is to anyone, especially an actress of indeterminate years! Maree Cheatham, Actress

CONTACT TRACEY: 818-800-1322

“I have worked out with three other trainers in my life. I have never received coaching the way I have with Tracey. Her knowledge of fitness and the proper way in which to do the exercises is excellent!” Maria Edwards

Sometimes it can be hard to take that first step…

You can email rudi.m@ca.rr.com to request a free, confidential and very private, obligation-free fitness consultation with either Rudi or Tracey.

Or call 818-800-1322

Our goal is to help as many people as possible reach a state of optimum health and well-being through exercising correctly. We also aim to empower people by sharing our knowledge of what really works and how to do it properly for best results.

Artin Before and After


“My lower back is like night and day from when I started working out with Rudi. I have become so much stronger, and I have great form. Stretching has become a daily part of my life, and is helping me.” Kaylee Fukui

“Thank God for accurate statistical tracking of my gains! Knowing I have been progressing! The feeling that I have more energy and confirming it! 4 lbs of lean muscle gained, 2 lbs of fat lost. I am winning!!” Charles Mitchell

Rudi and Tracey - Gofitnow!

Call 818-800-1322 for your private fitness consultation.

Resistance Training – The Fountain of Youth?

Aging is inevitable – the years go by and you get older. There’s no stopping time but it is possible to redefine aging. For most of us it’s understood that aging means the body starts to decay, the hard and soft tissues gradually deteriorate and physical activity becomes more difficult to accomplish. We’ve all seen elderly people using walking frames or stooped over a walking stick moving slowly.

Sarcopenia is a word used to mean wasting of muscle that occurs naturally with age. Most people’s bodies lose about 10% of muscle mass each decade once they reach their thirties. This accelerates dramatically once the age of sixty is reached. This muscle wastage has many undesirable effects, among them:

  • Trouble with balance and, as a result, a higher chance of falling (a major problem for the elderly)
  • Poor recovery from disease or surgery. Muscle provides a storehouse of protein to aid efficient recovery and when it’s absent, recovery is slow or non-existent
  • Lack of strength and power resulting in dependence on others to get in and out of the bath or even into and out of bed in some cases
  • Osteoporisis – a disease whereby bones become porous and fragile
  • Increased fat deposits (as muscle mass decreases, metabolism slows down so fewer daily calories are burned, resulting in greater fat storage)

There are no drugs to stop sarcopenia, the only weapon against it is to maintain muscle mass and the only way to do this is with some form of resistance training, whether it be using your own body weight (as with push-ups, chin-ups, dips or body-weight squats), using free weight and machine weights or doing physical work like digging ditches or loading bricks.

Forever Youthful Sherryl

In our personal training business we are seeing more people over fifty who have realized they need to maintain their muscle mass and who are doing so very successfully with carefully programmed, fun exercises that include good doses of resistance training. There’s no better time than the present to get started and, the good news is, it’s never too late to get started.

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Exercise – Does It Make You Smarter?

January 19, 2011 by  
Filed under Articles, Fitness Articles

It’s pretty common knowledge that exercise is a necessary part of a healthy life. By exercise is meant anything that puts the body to work in some way, from walking and yoga to more strenuous activities like running, weights training or racquet ball. Exercise keeps your heart and lungs healthy, improves bone and muscle strength and keeps body fat levels under control; the benefits are huge and undeniable. One of the lesser talked about benefits of exerciseis that it helps improve cognitive function – it helps you think and remember things better.

One Smart Girl

This is not a new concept. The ancient Greeks maintained that exercise made the mind more lucid. Aristotle had a habit of walking up and down (peripaton) the streets of the Lyceum in Athens while thinking or lecturing to his students and so started his “Peripatetic School” in 335B.C. Plato and Socrates also practiced the art of peripatetics. Many years later Albert Einstein, when asked how he came up with the theory of relativity blithely said, “I thought of that while riding my bike.”

How exercise improves thinking ability is a question that hasn’t fully been answered. Perhaps the mere fact of blood being circulated with greater speed to all parts of the body and so bringing more oxygen and nutrients has something to do with it. Perhaps it’s as simple as bodies actually enjoy being worked – a body is a machine after all and machines by definition help make work easier – so when they get their share of activity they possible quiet down and allow the mind some space with which to think.

The how and why are less important than the fact that exercise does help maintain a sharpness of the mind. Adults who adopt physically active lifestyles experience a delay in the onset of diseases like Alzheimer’s as they age and exercise has been seen to reduce symptoms of dementia.

If you’re already exercising regularly, well done, and continue thinking well. If you’re still “thinking about” exercising one day, there’s no time like the present – put on a pair of walking shoes and start walking. Better yet, take a look at our recent workout video and follow along. See how you feel afterwards. May you be smarter, fitter, stronger and slimmer than ever before!

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Getting into Shape – What’s it Worth?

January 7, 2011 by  
Filed under Articles, Featured, Nutrition & Health Articles

According to the US Centers for Disease Control and Prevention the estimated annual medical cost of cardiovascular disease or stroke is $209.3 billion; cancer is $60.9 billion; diabetes is $92 billion; obesity is $61 billion. That’s a total of $423.2 billion! What’s more, many of these diseases can be prevented by simply exercising and eating correctly.

Why is it that more people aren’t out there exercising and making sure they put nutritious food into their bodies? Of course, there are the vested interests – companies with vast quantities of money creating attractive advertising pieces to invoke desire for their (in truth) undesirable products. The last time I went to the cinema I was bombarded with maybe five highly entertaining and beautifully produced ads for a famous cola beverage, a product that dissolves teeth overnight and would probably make a good engine cleaner. What really happens when a person drinks a sugar-loaded soda? Their blood sugar peaks and then drops rapidly making them feel tired and listless, hardly a state for anyone to want to get out and exercise. They’re more likely to pick up another soda to get some more “pep”.

Many people simply don’t know how to change their diet and exercise habits.

Poor diet and lack of exercise is a big problem in many western nations. It’s expensive for the citizens as it results in disease that must then be treated and time off work and school (reduced productivity). What to do about it?

Each person can simply start with themselves. Take a first step towards health whether it’s cutting out excess sugar or doing some exercise every day. At first the changes are very difficult but they do get easier and the better you feel, the easier it is to keep going.

The easiest and fastest way to change your lifestyle is to hire a professional to help you one-on-one. Choose a reputable and qualified personal trainer to get you exercising safely and efficiently (see our post, “How to Choose Your Trainer”). You could also join a group of like-minded people or even start a group of your own (searching Google in your area could help with this). With other people involved it’s more likely you’ll stick with the program even when it gets a bit hard.

It’s important that more people start changing the way they eat and exercise. Not only will their individual lives be more enjoyable but they’ll be part of the solution for reducing the massive cost of chronic disease in the USA (and no doubt other nations). Imagine what an extra $423.2 billion could do for everyone.

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My problem is I have trouble getting started.

November 1, 2009 by  
Filed under General Articles

As a trainer I get a lot of questions & comments about fitness & exercise. A recent comment intended to elicit some  help came as a statement ” the hardest part to anything for me is just getting started”.
 
My fitness tip went as follow:
 
Well there are many ways to skin a cat (easy cat lovers, just a metaphor).
 
1 – First you need to have a worthwhile goal.
 
2 – Then comes a very powerful factor and that is your level of interest, desire or motivation towards that goal.
 
3 – Next is well how badly do you really want to achieve this worthwhile goal? Is it important for you to attain? What are you willing to do to make it happen? What level of priority will you make this goal in your life?
 
Get the idea?
 
Answering the above questions will shed light on how hard or easy it is going to be for you to get started and continue at anything.
 
 
Rudi M
www.gofitnow.com

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