Archives for the ‘Blog Entries.Local’ Category

In-home Personal Training Benefits and What To Expect

Author: From • Aug 23rd, 2017
   Category: Blog Entries.Local

Personal trainers now take house calls… Yes, you can hire an in-home personal trainer to help get you fit and healthy. And you can do it from home.  So, what are the benefits of training at home vs. the gym? And what should you expect? Read on.

I talk to many clients who are embarrassed about going to the gym because they’re overweight. It takes guts to walk through the doors at a gym and feel like everyone is judging you. Unless you’re someone who can get past occasional staring and some judgmental eyes, then chances are, you’d feel a lot more comfortable starting your first or a new personal training program at home.

In-home personal training has many benefits, especially if you’re self-conscious or have never considered yourself to be fit. In-home personal training is a very attractive option for those working on getting fit for the first time.

The Benefits of Training with an In-home Personal Trainer

Home Court Advantage

Instead of venturing out to that mysterious place called the gym, you’ll have an at-home personal trainer meet you at your home or an outdoor location. You’ll save a commute to the gym, won’t need to drive anywhere, and your personal trainer will arrive with all the equipment that is necessary for a great workout. You can set aside an area in your home for working out.

Note: It’s important to set aside a consistent dedicated space for your workouts that’s always going to be ready when your personal trainer arrives for your training session. That way you can jump right in and get going.

More Focused Workouts At Home

You might find that working out in your home one-on-one with an in-home personal trainer, you’re a lot more focused and ready to tackle your work out. I’ve found that most first-time gym-goers are so worried about what others around them are thinking about them. This self-conscious feeling allows for an unfocused session and an environment where it’s hard to stay motivated. At your home, you’re more comfortable and can avoid the external pressure. Your trainer will help you stay on task, and you’ll have more peace of mind to stay in the zone. It’s your personal trainer’s job to be 100% focused on you, and your workout too.

And hey, now you may find reasons to really create a bonafide small gym at your home and never worry about gym memberships.

In-home Personal Trainers Bring the Gym to You…

Your in-home personal trainer will help you set up your space to workout. Your trainer will bring all the equipment you need for a great workout.

Depending on your current fitness level, your workouts and training may include body weight training, Kettlebell training, High Intensity Interval Training (HIIT), or strength training. The trainer might incorporate dumbbells, medicine balls, or fitness balls. Cardio training may be possible indoors if you own a treadmill or have access to walking trails. You both will have more room and comfort to try new things you wouldn’t have tried at the gym. Ultimately, your program will be based on your present fitness level and any other conditions that may warrant specific modifications.

As you would guess, an in-home trainer may be a bigger financial investment than hiring someone who works at a gym, but this option may outweigh the cons. Your trainer is taking the time to come to you, bring equipment, and do everything he or should would normally do at the gym (create your program, motivate you, track your progress, and more).

Note: See the importance of your initial assessment below.

In-Home Personal Training 101: The Importance of Your Fitness Assessment

The initial house call should always consist of a fitness assessment. Make sure that your trainer plans that first session to be an introductory and comprehensive fitness assessment (in some cases these are a free service). It’s during this session that your trainer will get to know you better. He or she will ask you many questions about your health, including questions about previous injuries or surgeries, any current medications, food allergies (if you’re also getting nutrition services), and your previous and current fitness experience.

This initial assessment could be at your home or at a gym at a time where there is no one or few people at the gym. It’s during this first session that your trainer will determine your strength, flexibility, and cardiovascular levels. Your trainer should also take your starting measurements, weight, and other relevant stats as well as your “before pictures” to chronicle your progress in your fitness journey. Once your trainer knows what you can or cannot do, and what your experience is, he or she will devise a specific custom workout program for you.

Planning for Fitness Results After the First Personal Training Session

Once you’ve had your first session, you and your at-home personal trainer will schedule recurring meeting times. And he/she will meet you at your home or outside, three times a week or whatever you both decide. Most good programs last anywhere from 6-12 weeks, but if you’re just starting 12 weeks is the best time-frame to build those habits and make your first fitness goal.

Also, take note of what you should be doing when your new personal trainer is not around training you. Sleep, meal preparation, grocery shopping lists, stretching, motivation and accountability should all be part of your new fitness routine. Always ensure your primary care physician has cleared you or you sign a waiver of liability stating you’re in good health to being a fitness program.

Always ask your in-home personal trainer whenever you have questions. You may find this route of in-homer personal training a lot more beneficial than getting a gym membership. And you may also find that your personal trainer will hold you 100% accountable.

Getting Started or Get More Information:

To get started or get more information on in-home personal training schedule a free 10-minute clarity call with me by clicking on the calendar icon on desktop (top far right) or clicking the blue contact button below on desktop or mobile and clicking “schedule”).


The post In-home Personal Training Benefits and What To Expect appeared first on Dali Burgado Fitness.

Office Carry

Author: From • Aug 23rd, 2017
   Category: Blog Entries.Local
A coworker approached me recently to tell me he was getting his Virginia Concealed Handgun Permit. He asked if I would have any objections if he kept his gun in his briefcase while he was at work. I replied that I would most strongly object to that...

Me: "Your gun should be on your body."

Him: "That's okay in the office?"

Me: "Oh, most definitely."

Summer Squash Salad with Prosciutto and Feta

Author: From • Aug 22nd, 2017
   Category: Blog Entries.Local

A great light salad for warm summer days! If your garden is providing you with an abundance of summer squash or zucchini, here's a fabulous recipe you will thoroughly enjoy! You didn't plant squash this summer? Head to your local farmer's market or grocery store so you can enjoy this wonderful recipe too!


- 2 medium summer squash or zucchini
- 1/2 cup fresh basil, chopped
- 1/2 cup cocktail tomatoes, halved
- 1/4 tsp. pepper
- 1 Tbs olive oil
- 3 oz. prosciutto
- 1/4 cup feta cheese

With a vegetable peeler, peel the squash into thin strips. Discard the center of the squash with seeds. Place in a large bowl and add basil, tomatoes, and pepper. Toss to coat. In a large skillet, heat the olive oil over medium-high heat. Add prosciutto and cook about a minute on each side, or until slightly crisp. Remove from heat, and chop into small pieces. Add prosciutto and feta cheese to the squash, combine, and enjoy! If you'd like a printer-friendly version of this recipe, Click Here.

"Give me a place to stand and I shall move the earth." - Archimedes

Rivanna Classifier and BUG Match

Author: From • Aug 22nd, 2017
   Category: Blog Entries.Local
I drove over to Charlottesville on Saturday morning for the monthly Rivanna IDPA match. Instead of the regular match, this month they ran a Classifier match. There was also a side match for BUG and CCP to benefit VCDL. It was the first time I had the opportunity to shoot the new IDPA Classifier setup.

My run at the three Classifier stages got off to a discouraging start, missing a weak hand shot on the first string. On stage three, when reloading behind the barricade, I dislodged a magazine from my belt pouch. Leaving that magazine behind cost me a three second penalty. At the end I was not pleased with my score, I really should slow down on those 20 yard shots from the barricade, but still was glad to get to shoot. I didn't really need to shoot the Classifier, since the recent sanctioned matches I've shot meet the annual requirement. I wanted do it just for the practice and the chance to shoot, rather than be concerned about the score. (That's my story and I'm sticking with it.)

The side match consisted of three quick stages. Entering the BUG division, I used the S&W Shield for my runs. I've only put about 2,000 rounds through the Shield in the almost two years I've owned it, and was looking forward to the chance to shoot it in a match for just the third time. 

The first stage had us stepping to the side at the draw and firing three shots through the cut out -0 zone of a close target, followed by a head shot. I made the three first shots quickly and followed with a rapid transition to the head. Too rapid — I didn't see a hole appear. Two followup shots took care of that.

The second stage consisted of just two t-shirt covered targets. The targets were attached to a steel plate behind the upper part of the target's -0 zone. Hitting the steel caused the target to fall. The empty gun and a magazine was left on a barrel in front of one target, a second barrel up range held a second magazine. At the start we loaded the gun and knocked over the first target. Backing up to the second barrel the other falling target was engaged. I didn't need to reload, but did take two shots on each target.

The third stage increased the complexity and difficulty level another notch. Five targets, requiring three hits each, were hidden behind walls and non-threats. Three of the targets were shot through a very narrow opening between the non-threat targets. The targets were engaged from the center out. We started standing in front of the center target which was engaged between the non-threats. Moving backward behind the wall, the right-center target shot, between the non-threats. Moving to the right side the left-center target became visible, again through the slot between the non-threats. Stepping further right exposed the right most target, after which we moved all the way to the left for the final outer target. (Really, it takes longer to describe than to shoot.) Careful watch on the sights was required to get the shots between the non-threats and avoid the penalties. I was happy to finish just one point down for the match, finishing 4th out of 11 BUG shooters. 

Despite the extremely warm and humid weather, it was a fun morning. I really enjoyed shooting the BUG side match, which also raised $250 for VCDL. While I don't shoot BUG all that frequently, every time I do I wonder why I don't do it more often.

I’ll post an actual photo later but things seem to be working

Author: From • Aug 21st, 2017
   Category: Blog Entries.Local, Photography.Local

I'll post an actual photo later but things seem to be working

My spot for the eclipse, Chancellorsville Battlefield, Spotsylvania Va

Author: From • Aug 21st, 2017
   Category: Blog Entries.Local, Photography.Local

My spot for the eclipse, Chancellorsville Battlefield, Spotsylvania Va

Shrimp Fried Cauliflower Rice

Author: From • Aug 21st, 2017
   Category: Blog Entries.Local

This healthier version of shrimp fried rice will fool you into thinking the fried cauliflower is rice! Spectacular dish that's incredibly easy to make with very few ingredients. 


- 3 Tbs sesame oil, divided
- 12 oz. medium shrimp, peeled and deveined
- 4 large eggs, lightly beaten
- 1/2 cup green onions, chopped
- 12 oz. fresh or frozen (thawed if frozen) riced cauliflower (if you can't find riced cauliflower, make your own by pulsing cauliflower florets in a food processor until crumbled.)
- salt and pepper to taste

Heat 1 1/2 teaspoons sesame oil in a large skillet over medium-high heat. Add shrimp and cook 4 minutes. Remove to a plate. Add 1 1/2 teaspoons to the heated skillet and add eggs. Cook until eggs are almost set, stirring once. Fold cooked eggs in half, remove from pan and cut into 1/2-inch pieces. Heat remaining 2 tablespoons oil in the skillet, still over medium-high heat. Add onions and cauliflower. Cook for about 5 minutes, stirring infrequently, until cauliflower is browned. Stir in shrimp, eggs, and a little salt and pepper to taste. Top with a few sliced green onion and enjoy! If you'd like a printer-friendly version of this recipe, Click Here!

"Don't let the shadow of your past eclipse the brightness 
of your future." - Anonymous

Birds of a Feather

Author: From • Aug 21st, 2017
   Category: Blog Entries.Local
White supremacists, KKK, Nazis, Communists, BLM, Black Panthers, CAIR, Muslim Brotherhood, Antifa...

Un-American terrorists, the whole lot. They should all be treated as domestic enemies, without quarter or question.

If you wrap yourself in a flag other than this one, you lose the honor of being referred to as an American.

Five O’Clock Friday: The AK-47 Multi-Tool

Author: From • Aug 18th, 2017
   Category: Blog Entries.Local
Sort of gives a whole new meaning to the term "charging handle,"

I plan to do something more exciting than auto mechanics with my guns this weekend!

Range Outing: The Humidity Edition

Author: From • Aug 16th, 2017
   Category: Blog Entries.Local
I hit the range with my son after work on Tuesday for a quick shooting session. It had been raining most of the day, but when it cleared up mid-afternoon I messaged my son to see if he wanted to try to hit the range after work. Not surprisingly he answered in the affirmative.

As we unpacked the gear at the range and started loading magazines we noticed that the surfaces of the guns, mags, and ammo all felt damp. The transition from the cool car to the humid air was producing a lot of condensation. Checking the local conditions on my phone I saw the humidity was up at 87%, with a dew point of 75°. The temperature hovering around 80°, so it wasn't surprising that things felt wet.

Humidity: You can't see it but it's there

On this trip we set up at the seven yard line so I could do more strong and weak hand only shooting. I also wanted to practice sighting in on the head shots. I was extremely pleased with my initial runs at all of these tests of skill. As time went on, I noticed my performance degrading a bit significantly. The constant fogging of my shooting glasses, combined with the droplets of sweat on the lenses no doubt contributing.

I also brought along the S&W Shield, which I hadn't shot in a while. It was fun to put a few rounds through it as well. After a while we were both frustrated with the humidity, and hungry, so we decided to pick up brass and head home.

At one point in time I had a fog treatment cloth in my range bag; it seems I need to replace that important item. Despite the exceedingly humid atmosphere, it was fun way to wind down after work.