Category Archives for "personal training"
March 1, 2016
- in personal training , weight loss by linda
Stepping it up
In this episode, we are stepping it up with John and Tammy.
John discusses his exercise program, which includes walking about 15,000 steps per day. He has been working on his squats and is making improvements to his form.
We introduce the concept of Tabata to his workouts. The premise of a Tabata is a series of rounds where you move as hard as you can with an exercise for 20 seconds, in this case squats, jump squats or even push-ups. Then you take 10 seconds of rest. The cycle is repeated for a total of 4 minutes. If you really want to step it up, you can walk a lap or two when the first cycle is finished, then repeat another cycle with a different exercise.
There are apps that you can find that are Tabata timers or interval timers which work well with this concept and guide you through the on and off cycles. It provides a fantastic workout in a short period of time, while increasing your cardiovascular endurance.
Stepping up your exercise routine with Tabata or interval training will give you a good metabolic kick. We will continue to follow John and Tammy as they continue their health and fitness journey.
Music: Ben Sound Royalty Free Music
February 23, 2016
- in mindset , personal training , solo show by julie
Do you have patience, persistence, and progression
It’s time to check in with clients, John and Tammy. Their journey has been one of patience, persistence, and progression, and they’re not done yet.
Tammy mentioned that while she was on the treadmill, she was watching her heart rate. She can actually gauge the intensity of her workout based on her heart rate. The maximum heart rate to achieve during a workout is calculated by subtracting one’s age from 220. Of course, there are varying levels that can be achieved depending on where one’s heart rate falls. In an aerobic state, the body is getting plenty of oxygen and burning fat. In a more intense anaerobic state, the body burns sugar and not so much fat. In either case, the body is burning some fat. While Tammy was on the treadmill, she noted that her heart rate did not exceed 110. This may indicate that she should add intensity to her workout to give her a greater challenge. This will allow her body to respond by burning more fat. However, any physical activity is burning calories and improving her cardiovascular health.
Tammy explained that she was unable to do squats like John, but that she used dumbbells and did the leg press. In doing the leg press, it is important to be cognizant of form. She will want to ensure she has a solid base and keeps her knees from extending beyond her toes. Doing this exercise will help to build her strength.
Finally, Tammy wondered about the inside of her thighs, which have begun to droop since losing some weight. Fortunately, skin is very elastic and may retract over time. Though some areas of loose skin may not go away completely, this can be aided through using moisturizer and building muscle in these areas. If those alternatives do not fix the issue, skin removal surgery is always an option in extreme cases.
John and Tammy are getting stronger and building endurance every day. As they continue along their fitness journey, their success is evident in the patience, persistence, and progression they have displayed thus far.
Music: Ben Sound Royalty Free Music
February 16, 2016
- in fitness , personal training , solo show by federica
You are in the gym, now what?
Today we'll meet up with John and Tammy and discuss their recent gym sessions. They share their workout and relate some great experiences as they work to improve their health and fitness.
John discusses his efforts to make going to the gym a new routine. John says he's a little embarrassed to be working with just the bar during squats, but recognizes he has to improve his form before he begins adding weight. This is really important because, as Allan says, safety first.Another important thing is to limit complex carbs, especially the “white foods” (“Don’t eat anything white”, as sweet potatoes, bread, pasta, rice and privileging another kind of grains, as quinoa or such.
On the food side of things, Allan recommends that in addition to cutting sugar, it is good to reduce simple carbs. Staying away from “white foods” such as potatoes, rice, bread, and pasta will help accelerate fat loss. If you want a grain, you're better off with those that are more complex and nutrient dense like quinoa.Tammy’s turn. Allan is interested in her bike workout. Tammy has some problems with her back, but as we know, the body tends to heal itself, especially with muscles, so it is very important to not stress it out with workout over the limits. Tammy had a surgery too, so for her, it is mandatory to work always safely and carefully.
During Tammy’s turn, they discuss her workout, which involved riding the stationary bike. Tammy is suffering from back pain and isn't ready to begin a resistance program. Her health and fitness goals are more about the food, but after she heals, she should consider working on strength and muscle mass.
Music: Ben Sound Royalty Free Music
February 9, 2016
- in personal training , weight loss by julie
Ready to Rumble
This week, John and Tammy are ready to rumble. To this point, they’ve been persistent and shown patience, but now it’s time for progression. They’re charged with stretching what they’re capable of doing and experimenting with pushing those boundaries. They’ve built a good foundation, but now it’s time to build the house upon that foundation.
John’s approach will be to rebuild his athleticism. He will want to mix focus and play with added intensity. Both John and Tammy will reconnect with that competitive spirit, only this time they are competing against the John and Tammy of yesterday.
Last week was a busy week for Tammy and she did not have as much opportunity to practice focus and play. However in the afternoons, she had some down time and was able to do some squats and other physical activity. She even encouraged some of her coworkers to participate. Tammy used to be a dancer, so one approach that might work for her is to adopt some sort of dance in her workout routine—perhaps Zumba or watching dance routines from YouTube videos.
The changes that John and Tammy have been making are clear, as people are starting to notice a change in their physical appearance. This has helped to encourage Tammy’s sister to begin her own fitness program soon. Though John’s physical results appear to be more obvious than Tammy’s, she is not letting herself get discouraged. After all, they are both making progress and each person’s success is a success for them both as a couple.
John and Tammy are ready to rumble, as they are now focused on their progression. This week, they will find ways to add intensity to their workouts, while finding their inner beast.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
February 2, 2016
- in health , personal training , solo show by tajirul
Discussions about sleep
In this client episode, we discuss getting good sleep with John and Tammy.
John described his normal sleep pattern, noting he used to sleep six hours a night. Per Allan's recommendation, he added an hour to his nightly sleep over the past week. With that extra hour, he does not need a nap when he gets home from work. The sleep he is getting now has him feeling more rested.
A nap can be a useful tool as well. John said he is not avoiding the nap, rather he does not feel the need for it. So, he thinks his adding an extra hour of sleep is something he will continue doing. Because he sees real benefit.
If someone gets a good sleep pattern going and gets comfortable with it, his or her body performs better. This will help balance your hormones, improving brain chemistry and memory.
John says the setup in their room is completely perfect for sleep. They did not have to make any changes in the sleeping environment. That means they already had some good sleeping habits.
Tammy tends to sleep more than John. But there are some nights when wakes up sometimes after 2 – 3 hours. She finds it very frustrating that when she cannot fall back asleep. Using good sleep hygiene should keep these restless nights at a minimum.
Start a good sleep practice to ensure you get good nights sleep every night.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
January 26, 2016
- in personal training , solo show by julie
Progression for results
Clients John and Tammy are seeing real success in the program. They’re checking in once again and have taken another round of measurements. Both are down ½-inch across the board.
John even has shorts that don’t fit anymore. He recently got his A1C blood test done to review his blood sugar levels. In the four months since his last test, he dropped 2.1 marks. His doctor was so impressed that he feels John will be off his medication in three to six months and under 200 pounds in six months. John now has a goal to reach 180 pounds. He can see what’s possible and what he is capable of achieving. He’s setting slightly bigger goals and placing milestones along the way. He understands what is coming next in the natural progression of his health and fitness journey.
Tammy has seen a shift as well. She has noticed her mindset changing as she is building new habits around healthy eating. She is no longer looking for the quickest meal, but finding the healthier option. She knows she has a choice to make and is using her willpower to make the right choice. She can even consider planning ahead and packing a lunch. She is encouraged by the fact that her measurements went down as well. Her hip measurements went down by almost three inches!
John and Tammy are true examples of patience, perseverance, and progression. They know the weight usually comes off faster in the beginning, but are prepared to stay the course. They are truly seeing their progression and know that they can accomplish anything with the help of patience and perseverance.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music
January 19, 2016
- in personal training , solo show by julie
Tweaking to fit
In this client episode, John and Tammy evaluate their progress thus far and consider tweaking their program just a bit. They’re making progressions and improving their form, but they realize that alcohol consumption is also part of the equation. After all, alcohol calories are sugar. In the future, they will need to look at their volume and manage it against what other sugars they are consuming. Another important factor to consider is water consumption. They will want to keep drinking water to counteract the dehydrating effect with alcohol.
When evaluating their diet, John and Tammy recognize they are eating a lot of basic carbs—essentially eating a basic American diet. This will be one of the areas to tweak. They will reduce their carb intake, and once they start lifting weights, shift more to protein consumption than the carbohydrates.
Regarding their exercise plan, John is noticing his knees are more flexible and he’s having less pain at work. He’s doing push-ups, but would like to do more upper body work. Another tweak will involve starting push-ups in the standard position, not on his knees, and then dropping to his knees when he begins to struggle with his form.
Tammy mentioned she was having a bit of trouble with squats. While she is holding onto a chair to keep her balance, she will now try using the chair as part of her squat. She will adjust her positioning so that when she squats, her bottom will touch the edge of the chair, which will help take some of the pressure off her legs.
The key is to build the basic foundation and continue tweaking along the way. In the beginning stages, it will seem like progress is limited when you can only complete a small set. However, as progression grows, John and Tammy will be able to take on more reps and see a real improvement.