Fitness Heals & Makes Us Better!

Fitness Heals & Makes Us Better!

-          Dave Gluhareff’s (Showcase Magazine) Fit Column from November 2012 article re-printed with permission from!

My job as a Personal Trainer is to never let any of my clients feel alone.  I want my boys, my family, my legacy, to be that my career as a Personal Trainer was to never let any of my clients feel alone that they knew I was there for them like God has always been there for me.  I am so proud of my work and proud of what I'm blessed to do by God and for God and it's not about Dave Gluhareff it’s about what God wants Dave Gluhareff to do. I am in one of the fastest growing businesses anywhere in the world because we are getting unhealthier as a world and I am positioned to help on the front lines for Prevention and Treatment of Obesity and all its side effects, symptoms, and pain such as Diabetes, High Blood Pressure, Aches, Pains, High Cholesterol, Acid Reflux, Depression, and more.

I love working with stressed-out professionals, stay-at-home Mom’s, normal everyday people, and walking, jogging, training, crying, and laughing with them. Most of my clients are busy professionals and I always use my Exercise, Nutrition, and Rest model to help them. I can't tell you how good it is for all of us but especially those of us that are too stressed to go and get regular Exercise. I can't tell you how important it is to just eat right and practice proper Nutrition when we are stressed. I can't even begin to tell you how so important it is to get enough sleep at night and Rest and take time for ourselves when we're stressed. You see my Exercise Nutrition and Rest model takes care of, prevents, treats, and sometimes beats or cures most illnesses such as obesity, diabetes, acid reflux, osteoporosis, arthritis, depression, stress, high blood pressure, high cholesterol, and so many more disabling problems.

I want to know about my client’s everyday lives and feelings. I am so curious and so mesmerized by someone’s psychology and the sociological issues that go on around them/me and I'm fascinated by those dynamics.  I want to know about people, I want to know about my clients, I want to know about their lives and I want to help. Personal training has always been a business I've been in love with and I never chose this profession, it chose me, because of my 100 pound weight loss years ago and my desire to help people.  Fitness wasn't anywhere I thought I'd ever be right now in my 30s. I love what I do and am so passionate about Personal Training and Fitness and what Fitness can do for us in our lives and for those around us.  I’m fascinated how Fitness helps us and prevents, treats, and cures diseases and illnesses and that it doesn't matter what someone's personality makeup is. Fitness covers the broad spectrum of race, ethnicity, cultures, genders, age, or socioeconomic level and as I've said before “our weight don't discriminate”. “Our lives revolve around our health” and it doesn't matter how wealthy or how poor you are, your world and my world revolves around the health that we have and can attain and sustain in life.

Fitness is Our Choice, No One Else’s

We have a Choice.  We choose whether we Exercise Regularly, Practice Proper Nutrition, and get plenty of Rest.  We choose these things and choose to be positive…No one else does this for us. We have all heard life is a choice and that happiness is a choice and there’ve been numerous books written about these issues so I am here to tell you that Fitness is a choice and one of the most important choices we will ever make to prolong our lives. It doesn't take too much time out of our daily lives to adhere to a fitness program. With my Exercise, Nutrition, and Rest plan it should take 3 to 4 hours a week out of our busy schedules to combat most diseases, sickness, disorders, and disabilities that constantly come our way.

You are the problem, not anyone else but you. If you don't Exercise, Eat right, and get plenty of Rest you are the problem, you are your own problem, it's not anyone else's fault but your own.

There is no in between…You are either Healthy or You are Not Healthy. I'll repeat that there is no in between You are either Healthy or You are Not Healthy. If you are Lazy and In-Active then you will struggle with excess bodyfat and more illnesses.  You cannot live off of junk food and expect to feel good because if you eat junk you'll feel like junk.  If you lack sleep and Rest then you will be more tired and stressed.

You are in charge of you! Gone are the days of blaming others and throwing faults towards others. We are in charge of ourselves, you are in charge of you, we cannot throw blame on anyone else for our bad behaviors, bad choices, laziness or for our inappropriate decision-making. We have to have Exercise, Nutrition, and Rest as part of our lives.

It is your Choice…your decision…it’s your call!


Your Fitness Blueprint:

                The following is your Fitness Blueprint!  I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day!  I also do my best to follow this blueprint personally.  I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!


Exercise: Your Weekly Exercise Plan Blueprint should be as follows:

3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts

3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Wkts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts

Stretch before, during, and after each of your workouts!




Nutrition: Your Daily Meal Plan Blueprint should be as follows:


Breakfast – (Lean Protein, Complex Carbohydrate, and Water)


Mid-Morning Snack – (Lean Protein, Fruit, and Water)


Lunch – (Lean Protein, Complex Carbohydrate, and Water)


Late Afternoon Snack – (Lean Protein, Fruit, and Water)


Dinner – (Lean Protein, Vegetable, and Water)


Nightly Snack - “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)




Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint


Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa


Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons


Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,


Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon



Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:


1) -Get 8 hours of sleep each night!

2) -Take a nap each afternoon, everyday!

3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!

For more FREE info or if you have questions call, visit, email, or Facebook Dave Gluhareff at 1(434) 728-0952 / / or email This email address is being protected from spambots. You need JavaScript enabled to view it. / Facebook !