Tag Archives: personal training

You Want Me To Do HOW Many Burpees?!

16 Jan

True statement from a BLAST participant!

The BLAST program picked right back up last Monday and I finally got around to doing the workout. I’m a BIG believer in never putting a client/participant/friend through a workout that I’ve never done before, but the other trainer designed the workout so I knew it was doable.

We incorporated AMRAP (as many rounds as possible) last session and the participants actually liked it (gasp)! It was challenging enough for their respective fitness levels; they didn’t have to worry about staying on beat or keeping up with the others. And trust me, when they say they like something, we do our best to incorporate it differently ever session!

But..this session..they (AND ME) have to do 30 burpees! 30 BURPEES? HAVE YOU EVER DONE 30 BURPEES? Consecutively. Not 5 here, another exercise, 5 more, another exercise, and so-on.

One after the other after the other after the other..until you hit 30. That’s tough. Hard. But believe it or not, doable! Now I’m not saying no one can rest (quickly) then get right back to it, but it’s such a huge accomplishment when you reach 30!

So I challenge you..

30 burpees. Consecutively. In under 2 minutes.

Ready? Go!

40-Minute Elliptical Sesh

14 Nov

Happy hump day! And Workout Wednesday!

BLAST this morning was awesome! The workout is pretty tough this time around but all of the participants rocked it out and finished strong :). They all seem to like the AMRAP (as many rounds as possible) sections of the workout. I put 2 in; one with burpees and speed skaters in 6 minutes and one with strength exercises (bent-over rows, biceps curls, single-arm shoulder presses, triceps kickbacks) in 8 minutes. Every week, they try to beat their score from the previous week-a great motivator!

This weeks workout is all about the elliptical; I prefer ellipticals with a crossramp, moving handlebars, and tons of programs (a built-in fan helps too). Also, one that gives you the freedom of pedaling both forwards and backwards is preferred too. There are so many workouts you can do with the elliptical!

I’m heading home for an early Thanksgiving break this weekend! Cannot WAIT to spend some quality time with my fam; it’s been way too long :/. Oh, the joys of growing up..

My mother and I will be cooking up a storm all day Saturday; turkey, stuffing, sweet potatoes (orange candy basically), veggies, wine, and-of course- dessert! I’m not sure what’s been going on lately but I’ve been craving carrot cake..like mad cravings.

If I make it look like this..it cancels out the bad stuff..right?

I am a Healthy Living Blogger.

8 Aug

Yep, that’s right..I am a healthy living blogger! I blog about all things fitness, health, wellness, and food related interspersed with my own quirky thoughts on everything from fashion, reality TV, sports, books, crossword puzzles, and normal life probz of a maturing 22-year old woman.

Where is this coming from? An afternoon yoga class with my mother and an instructor whose message had a direct path to my heart. Her words before we started our practice:

breathe. take a moment to listen to your body. set the tone for your practice. what do you wish to accomplish today? can you erase the negativity, the cannot’s, the I wish’s and focus on the positives, the I’ll tries and I can’s, and the gratefulness. it’s just you, the mat, and your strong, beautiful, and capable body. let’s go.

A couple of doctor’s appointments, a prescription, and a new workout routine seemed to help some symptoms I’ve been experiencing. There’s nothing wrong with me! Good news-not that I wanted there to be something wrong but at least I would know why I’ve been feeling so blah, time and time again-always looking for the easy way out I tell ya. My doctor did another blood test on me and everything is A-OK. We talked about everything I’ve been experiencing and she thinks it’s just stress. I agree 110%; stressing about my next move- new friends, old friends, working, exercising, eating, sleeping- can cause a body to stop producing what seems like EVERYTHING and over-tax all systems. I’m getting back on BC to regulate estrogen and progesterone levels, taking Caltrate (a calcium supplement) to increase the calcium and vitamin D in my bones as well as drinking milk and eating calcium-rich foods, and starting my day with a hefty dose of Miralax. Simple enough and semi-all natural.

Revamping my exercise routine to listen to my body more. I’ve taken a break from lifting weights (Get Ripped DVDs and Body Pump since I’ve been home) and instead, adding more body weight exercises and classes to keep me toned, strong, and my perception of the “ideal look” that suites me. Yoga, Pilates, cycling, running, and resting are my main gig’s currently. I’ve taken a break from weight training because, in my opinion AND for my liking, I was too muscular, especially in my upper body. PLEASE DO NOT GET ME WRONG! I think a toned, sleek, and sculpted body on a woman is sexy and attractive but for MY body (my height, genes, type of body and shape), it was a little too much for me. Everyone has their own definition of fitness and this is mine. I’ll never erase weight training from my routines, but am taking a minor break from it; add in the fact that I’ve been doing Body Pump and Get Ripped for going on 6 years now. This also will give me new goal (to gain back the strength I may lose) to work towards when I decide to add it back in. Plus, my mom likes to do classes with me and she can’t handle the impact of a weight training class, especially when it’s pre-choreographed and the instructor can’t or doesn’t know any better show you variations.

So back to that (one of many) life-changing experiences; it was like an “aha” moment for me. Key words: BREATHE, LISTEN, YOUR BODY, STRESS, NEGATIVITY, POSITIVE, TONE, GRATEFULNESS. All of these words are antonyms of PRESSURE. I’m putting too much pressure on my body. On top of the mere pressure of existing, I’m adding EXTRA to

  1. exercise
  2. blog
  3. start graduate school
  4. maintain a social life
  5. meet new people
  6. fit everything in
  7. make everyone happy

But why? Why can’t I just take the classes to enjoy them anymore? Where, when, why, and how did this mind-set come from; I went from looking at fitness, health, nutrition as something I enjoy, is a passion of mine, and was,is,and will be my career to my becoming own personal drill-sergeant.  I use to pride (and thought I still prided) myself on my attitude towards exercise and balance. To be honest, I think the “healthy living blog” world is a major culprit. I read these blogs and so many bloggers have ED’s, restrictive eating or the like (*NOTE-I am NOT judging, assuming, and/or prescribing ED’s; these are serious and life-threatening diseases and not a joke. My heart goes out to anyone who suffers and I pray for a recovery). I think it took a toll on my own views and opinions and how I need to act in order to be considered a “healthy living blogger”  and gain readership.

Blogs are a personal place where the author has the freedom to write and share about anything they choose to, and I get that and respect their opinions and views. But I want this blog to focus on the positives of fitness, health, wellness, and nutrition and be a place where readers can visit and take the information away with them without feeling like their doing something wrong, not doing enough, or getting caught in that awful comparison trap.

So that’s it. I am a Healthy Living Fitness Blogger who just wants to share my passion and knowledge of fitness, help as many people as I can reach their goals, be their “go-to” guru, and just keep doing what I’m doing!

Thanks for reading and stay tuned! 🙂

Day 18

7 Jun

G-double O-D M-O-R-N-I-N-G!

3.5 mile run around Lake Johnson-check! OIAJContainer-check! Early morning client-check! 2 cups of coffee-check! I’m feeling like today is going to be very accomplishing!

When the yogurt container is near empty, I pour my oats right into it instead of dirtying a bowl..hence OIAC A dollop of cookie butter right smack in the center that’s waiting to be devoured. I wait until there’s no more oats left then eat the entire spoonful of cookie butter; a mouthful of cookie butter is a-okay by me :).

Once I put my things down in my office, I was on the go until lunchtime. I observed an equipment orientation-like session and a full PT session. The trainer I shadowed spotted exercises in a way I never thought of spotting before. For example, during a chest press, instead of hovering around the clients’ wrists to spot the weight going down, she stood to one side of the bench and positioned her arms like 2 bumpers, one in front and one behind the weight. I like this technique because a lot of clients’ I’ve trained seem to bring the weight higher above their chest (shoulders) when it’s supposed to be nipple line mid-chest; having those “bumpers” guide the clients’ arm down helps develop kinesthetic awareness during the exercise. Also, it’s not has uncomfortable for the client to have the trainer standing above him/her. Add that to my to-do list as a trainer!

Lunch was again eaten too fast-I just can’t seem to put food down when it’s so good! Mayo-less chicken salad sandwich with cuckes, peanut butter-filled pretzels, and a banana.

This was sitting on my desk after lunch. A VH-what? How in the world am I going to watch this? I think it’s awesome, don’t get me wrong, and I want to watch Introduction to the Step Training but I don’t know who has a tape player these days! Maybs I’ll ask my gramma 🙂

Have a fabulous Thursday!

Day 10

25 May

This picture reminds me of the riddle:

“Do you like seafood?”

“I see food and I eat it.”

I promise it was much more appetizing than it looks! Dippy eggs with sautéed spinach and salsa with a toasted/buttered/humusfied bagel thin. My favorite part about dippy eggs is breaking the yolk and watching it ooze out, then taking the bagel and sopping it up. Deeelish. Apple on the side!

I went for a morning run just as the sun was rising-so beautiful! It makes you appreciate the little things in life and puts things into a positive perspective for the day :D.

Today’s probably the busiest day of this particular week; lots of personal training consults that I’m sitting in on. Coming from a college atmosphere, the most tragic/stressful event that took place was  a break-up with a boy/girlfriend, failing a test, missing the bus, or skipping class. In a corporate setting, employees are dealing with real-life personal and work problems and it shows how much it’s affecting their health. One of the main reasons why I decided to intern here is because I wanted to the experience working with a different population and see first-hand how exercising has so much more of a meaning than for aesthetic reasons. As I’m sitting in on these appointments, I’m constantly jotting down notes on how the trainer is speaking to the client, their body positioning and non-verbal cues (eye-contact, posture, facial expressions), what types of questions they’re asking, and their choice of words or phrases. It’s boggling to me; in the PT class I assisted with, we’d have participants “pretend” to have a health issue or a joint problem so the trainer would understand how to exercise that client. Here, there’s no pretending! As much as I’m all for body-weight exercises and functional movements and getting clients to utilize equipment rather than machines, a majority of the population here has to use machines initially, and for quite some time, because of past/current injuries, limited ROM, or basic knowledge. Once they’re confident enough in themselves to perform exercises with proper form, then the trainer advances them. But again, this advancement takes time and that’s a huge factor employees in a corporate setting may not have. Machines are there-all they have to do is put in their setting and weight preference, knock out a couple of reps/sets, change machines, and back to the office they go. It’s thought-provoking..

I observed Body Sculpt (with a different instructor) and Step today. It’s informative for me to see how each instructor teaches the same class but formats it differently to match their respective style, personality, and strengths. I’m like a sponge; I absorb new phrases, terms, exercises, and cues with each observation! The woman who taught Step was astonishing! Hands-down the BEST step instructor I’ve seen. I began the class taking notes of her combos and had to put my paper down 1) because I couldn’t  keep up, and 2) it was so cool to watch! Seeing her makes me want to teach step!

..and FYI- sitting on a cycling bike for extended periods of time will make things go numb.

That is all 🙂 Have a great Memorial Day weekend!

The Talk Test

4 Oct

In a previous post, I explained the importance of measuring your heart rate and knowing your numbers to see how hard you’re working while exercising. As you should still calculate and find your numbers, there’s another simpler test that will monitor your intensity-the talk test! Group fitness instructors and personal trainers use this trick all the time. It’s beneficial to us to see how hard you’re working, without you really knowing why we want you to talk when your exerting yourself :).

A study by the University of New Hampshire validated to effectiveness of the talk test with a group of adults who recited the Pledge of Allegiance while exercising at various intensities. As the participants could no longer comfortably talk, they were reaching their lactate threshold. This test can benefit both beginners who are just starting out and experienced athletes who want to take their fitness to the next level.

Personally, I use this test ALL the time, especially with my group fitness classes. It’s an easy way to gauge how hardand ifthe participants are exerting themselves in relation to the class format in a big setting. With one-on-one clients, I always keep a conversation flowing to see how they’re feeling.

FitBit*

If you don’t have a heart rate monitor, use the talk test to gauge how hard you’re working. If you find it silly to talk to yourself while exercising-grab a partner! Partner workouts can make you push yourself harder, thus increasing your lactate threshold=WINNING!

Helping Train the Future

27 Sep

NC State University Recreation offers trainee classes for students, faculty, and staff to become either a group fitness instructor or personal trainer. Although the process for each class is different, the end goal is to educate and provide the knowledge, tools and equipment needed in order to succeed.

I assist in teaching the ACE Personal Training class with the goal of helping students, just like me, hopefullypass the exam and learn how to train functionally. A former student, co-worker and friend, Kayla Smitherman,  recently emailed me saying this:

“I hope ur semester is going well! I just wanted to message u to let u know that I passed the ACE exam and I also took the AFAA exam and passed it too. Thanks for all of ur help and ur work with the training class, it was very helpful!”

Isn’t that awesome?! Not only did she pass the ACE exam, but she also took the group fitness trainee class and passed the AFAA exam! This is one of many reasons why I love doing what I do- assisting people of all ages reach their goals. Whether the goal is with a personal training client relating to weight loss or a trainee learning how to do a fitness assessment correctly or a co-worker asking for a favor with their program area- I take pride in being asked for assistance and knowing that I’m a person they trust and can turn to for a helping hand. I feel a lot of people I work with and surround myself with are the same way-we all want the end goal to be successful.

FitBit*

Surround yourself with positive people, environments, and thoughts. Negative things in your life will only bring you down. It’s the people who make us laugh, an environment that’s stress-free, and thoughts that are only positive that will lead us to be successful in all of our goals!

power in positivityPhoto by Pinterest