Are you bored with your workout? It is time to break out of the rut! There are many training methods and variations. So many that you should be able to create a workout plan that keeps you motivated and interested. You may want to add in a few new exercises or maybe revamp your entire plan. Following are several options of how to add spice to your routine.
PYRAMIDS
In a pyramid workout, you will increase and/or decrease your repetitions as you continue through your sets. You can also change your weights as you progress through the sets. An example of a Pyramid:
Set Weight Repetitions
1 40 8
2 30 12
3 20 16
4 30 12
5 40 8
INTERVAL TRAINING
Interval Training is incorporating a Work to Rest ratio. There are so many variations that you can employ when Interval Training. In a cardio routine, you can walk for 1:00 and jog for 2:00 or walk for 2:00, jog for 1:00 and sprint for :20.
HIIT
High Intensity Interval Training is a more difficult version of interval training. In a HIIT workout, you really want to challenge yourself for about :30 - :40 and then recover or do a lower intensity exercise for about :15 - :20. Think Burpees. Perform :30 of Burpees and then Walk for :15, repeat for desired number of sets.
LADDERS
A Ladder workout is increasing or decreasing repetitions by one each set. For example: Your exercises are Squats, Push-ups, Overhead Press, and Lunges. You will complete 10 reps of each, then 9 reps of each, then 8 reps of each, 7, 6, 5, 4, 3, 2, and 1 rep of each. You can make that into an ascending Ladder by starting at 1 rep and finishing with 10 reps.
One of my favorites is a Double Ladder workout. I have a great one here.
TEMPO
When lifting weights, changing the tempo of your positive and negative movements can increase the effort needed to complete each repetition. When performing a squat, take four counts to lower and then 2 counts to stand back up. During a biceps curl, lift the weight up for 4 counts and lower for 4 counts. You can vary the tempo in numerous ways.
SPEED
Runners utilize speed workouts to get faster and improve running times. It is easy to add speed work into cardio workouts. The idea is to push out of your comfort zone and into a faster pace for a time before returning back to your comfortable pace. You can perform timed speed increases by using a stopwatch or watch. With distance speed increases, you can choose a set distance or use landmarks as stopping and starting points.
DROP SETS
Drop sets add a new challenge to your weight training workout. Start your chosen exercise with a challenging weight and complete your repetitions. Then, reduce your weight and perform another set of the exercise. The amount of sets depends upon when you reach muscle exhaustion. You can drop your weight by approximately 15% each set, or about 30% for a wide drop or about 5% - 15% for a tight drop.
GIANT SETS
Create a giant set by choosing four or more exercises for 1 muscle group (ex: Quadriceps) or for opposing muscle groups (ex: Chest and Back.) Perform the exercises with little rest (about :10) between them. After finishing all the exercises in the giant set, take a 1 - 2 minute break before repeating.
SUPERSETS
Supersets are two exercises paired together that you complete without stopping or resting in between. Supersets are a great way to get more done in less time. An example of a superset workout would be:
1. Chest Press 15 repetitions and Push-ups 15 repetitions
2. Burpees 20 repetitions and Squats 20 repetitions
3. Biceps Curls 15 repetitions and Triceps Kickbacks 15 repetitions
CIRCUITS
In Circuit training, you will complete one exercise and quickly move to the next until you finish all of the designated exercises for 1 set. After a short rest, you can repeat the circuit. Circuits typically contain exercises for the entire body and also some aerobic exercises. They add variety to a workout and keep the exerciser moving.
SINGLE SIDE
It is a good idea to work each side of the body independently. The can be done with dumbbells, resistance bands, cable machines and body weight. Focus on one side by performing a concentration biceps curl or single leg squat. There tend to be differences on each side and when using a bar or two handled machine, your stronger muscles can take over and help complete a movement. Making one side work alone can help to make the muscle stronger and create better movement patterns.
NEGATIVES
Negative (or eccentric) training should be done with a workout partner/spotter. It is recommended that you choose a weight that is 105% of your 1 rep max. For example, if you squat a max of 200 pounds, your negative training squat amount would be 210 pounds. You would slowly lower into a squat and when you reach the bottom, your spotter would help you stand back to the starting position. Another exercise where negatives are helpful is the pull-up. Have a spotter help you get into pull-up position, with your chin over the bar. From here, slowly lower yourself down and then the spotter will help you return to the top.
HAND/FOOT PLACEMENT
Changing the placement of your hands and feet in some exercises can change the muscles that are being used. For instance, on the Leg Press machine, you can start with your feet together and in the center of the platform, then take them wide and a little higher on the platform and change them to parallel. When performing Calf Raises, complete a set with your feet parallel, then feet turned out, then feet turned in. In push-up position, if your hands are wider set at chest level, you will work more into the chest. If you place your hands close to the body and keep the elbows beside the body, you will get more triceps work.
GRIP
Gripping a bar or dumbbell is another way to change how an exercise affects the muscles. In a Bent Over Row with a barbell, you can grip the bar with your palms down or your palms up. When using dumbbells for the same exercise, you can face your palms down, toward the center or up. In some exercises, like a Deadlift, an alternating grip (where one palm faces up and one palm faces down) can allow a stronger grip for the lifter.
AGILITY
Agility is defined as the ability to move quickly and change directions easily. Agility drills can be added in to any workout. You can use equipment, such as an agility ladder, agility ball, or cones. The idea is to move quickly (have fast feet) and to add in directional changes throughout the drill. You can see some examples of agility exercises here.
BALANCE
Balance worsens as we age and if we don't practice it, it just continues to decline! It is easy to add balance exercises in to any workout. Standing on one leg for a set amount of time is something we can do anywhere and every day. Mayo Clinic has a few easy to do exercises pictured here. A Stability Ball and a Bosu are great pieces of equipment to utilize for balance training. Here are a few exercises you can perform on each of them.
FLEXIBILITY
Flexibility is another skill we lose as we age. You have to stretch to keep your joints and muscles loose and limber. Yoga is a wonderful activity to increase flexibility. I have a short Yoga video available on my YouTube channel here. Also, just adding in stretching at the end of each of your workouts can help. When stretching, it is important to remember to stretch to where you feel a gentle pull or pressure and hold for about 15 - 30 seconds. You should not bounce while stretching or force a muscle past a comfortable pull. Aggressive stretching can cause injury.
CORE
Core work is not just doing a bunch of crunches! The Core of the body is defined as your entire torso, or your body minus your arms and legs. It is important to work all of the muscles in the core by doing a variety of exercises. Planks, Superman, and Bridges are good exercises to do. Here are photos of those exercises and a few more. I also have an abdominal workout video on YouTube.
PLYOMETRICS
Box Jumps are an example of plyometric exercise. Plyometrics are used to increase speed and power by making the muscles use maximal force in a short time. You can incorporate a few plyometric exercises into your regular routine. Try adding in Squat Jumps where you squat down and jump as high as you can or Box Jumps where you squat down, jump up onto a plyometric box and step off the box.
With the amount of variety of exercises and execution of exercises, your workout does not have to be boring! Creating a workout plan using some of these options can challenge your body and take your training to the next level.
Wednesday, June 17, 2015
Thursday, March 26, 2015
Fat Loss Tips
If your goal is fat loss, there are habits that you need to establish as a part of your healthy lifestyle. True fat loss takes time, especially if you have a large amount of fat to lose. One major factor of fat reduction and maintenance of a healthy body fat is consistent practice of the following habits.
Fruit and Vegetable Intake
Nutrition is the key and the MAIN factor related to fat loss. Vegetables should be included at every meal! Not only do fruits and vegetables provide vitamins and minerals, many are also low in calories and fat. By including them in your diet, you can reduce many health risks and have a larger volume of food to eat. Strive to eat more real food and less processed food.
Consuming Enough Protein
The body uses protein as a building block. Protein is important for muscle repair and regeneration. Protein amount varies by person and activity level. A general range is your Body Weight x .8 and Body Weight x 1.5.
Proper Caloric Intake
If you have been previously restricting your calories at too low of an amount, you will need to slowly add calories to your daily intake and allow your body to reset before attempting a calorie deficit. A range of caloric intake for fat loss is Body Weight x 10 and Body Weight x 12. If you are obese, you may need to set your calories in the range of Body Weight x 8 and Body Weight x 9.
Exercise
Fat loss occurs when you challenge the body and get it moving. I suggest working out 4 to 6 days of the week. Workouts should mainly consist of Weight Lifting with some HIIT (High Intensity Interval Training) mixed in.
Sleep
Sleeping allows for our bodies to rest and recover. There are guidelines here as to how many hours you should sleep according to your age. Not sleeping enough can cause cravings and a change in hormones which can interfere with fat loss.
Hydration
Drinking enough water to stay hydrated is important for you body to function appropriately. Water is a necessity. A good habit to create is drinking a full glass of water in the beginning of your morning. Also be sure to consume water before, during and after exercise.
Food Tracking
Food tracking allows you to see that you are eating within your calorie range and also check your macronutrients (ex: protein, carbohydrates and fat.) There are many great apps out there that help with food tracking. I use the My Fitness Pal app to track my food, Calorieking.com when I need to check nutrition and the Restaurants app for when I am dining out.
If you want to be successful at losing fat, I suggest you begin with these basic guidelines. Start small and implement one habit at the time. Remember that true and lasting fat loss occurs when there is a change in habits and lifestyle. Be consistent, be positive and stay focused!
Fruit and Vegetable Intake
Nutrition is the key and the MAIN factor related to fat loss. Vegetables should be included at every meal! Not only do fruits and vegetables provide vitamins and minerals, many are also low in calories and fat. By including them in your diet, you can reduce many health risks and have a larger volume of food to eat. Strive to eat more real food and less processed food.
Consuming Enough Protein
The body uses protein as a building block. Protein is important for muscle repair and regeneration. Protein amount varies by person and activity level. A general range is your Body Weight x .8 and Body Weight x 1.5.
Proper Caloric Intake
If you have been previously restricting your calories at too low of an amount, you will need to slowly add calories to your daily intake and allow your body to reset before attempting a calorie deficit. A range of caloric intake for fat loss is Body Weight x 10 and Body Weight x 12. If you are obese, you may need to set your calories in the range of Body Weight x 8 and Body Weight x 9.
Exercise
Fat loss occurs when you challenge the body and get it moving. I suggest working out 4 to 6 days of the week. Workouts should mainly consist of Weight Lifting with some HIIT (High Intensity Interval Training) mixed in.
Sleep
Sleeping allows for our bodies to rest and recover. There are guidelines here as to how many hours you should sleep according to your age. Not sleeping enough can cause cravings and a change in hormones which can interfere with fat loss.
Hydration
Drinking enough water to stay hydrated is important for you body to function appropriately. Water is a necessity. A good habit to create is drinking a full glass of water in the beginning of your morning. Also be sure to consume water before, during and after exercise.
Food Tracking
Food tracking allows you to see that you are eating within your calorie range and also check your macronutrients (ex: protein, carbohydrates and fat.) There are many great apps out there that help with food tracking. I use the My Fitness Pal app to track my food, Calorieking.com when I need to check nutrition and the Restaurants app for when I am dining out.
Saturday, January 24, 2015
Meal Planning: A Guide to Help You Get Started
The key to successfully eating healthy is to plan and prepare. In this blog post, I am going to take you through how I create meals for an entire week.
Now your week of food is ready and can be easily served with a small amount of prepping. I put my breakfast together when I get up in the morning and then pack my cooler for the day with both snacks and my lunch. I make sure to pack a large water bottle, too. For dinner, I just heat up the meat and vegetables and dinner is ready in about five minutes.
The first step is to choose what meals you want to create for that week. Keep it simple! You don't want to try to make a complex and new meal every night.
Sample Week Menu:
|
Day
|
Breakfast
|
Snack
|
Lunch
|
Snack
|
Dinner
|
|
M |
Greek Yogurt Almonds Blueberries Cinnamon |
Apple Peanut Butter |
Chicken, Vegetable and Rice Bowl |
Protein and Water |
Chicken Salad on Greens |
|
T |
Greek Yogurt Almonds Strawberries Cinnamon |
Apple Peanut Butter |
Chicken, Vegetable and Rice Bowl |
Protein Peanut Butter Balls |
Mahi with dill sauce Steamfresh vegetables |
|
W |
Greek Yogurt Almonds Blueberries Cinnamon |
Banana Peanut Butter |
Chicken, Vegetable and Rice Bowl |
Orange Juice and Protein |
Shredded Chicken with Barbecue sauce Side Salad |
|
Th |
Greek Yogurt Almonds Strawberries Cinnamon |
Banana Peanut Butter |
Mahi Sweet Potato Green Beans |
Protein and Water |
Chicken and Strawberry Spinach Salad with Walnuts |
|
F |
Greek Yogurt Almonds Blueberries Cinnamon |
Apple Cheese Stick |
Salmon Sweet Potato Green Beans |
Protein and Water |
Salmon on wilted spinach |
|
S |
Scrambled Eggs on a wrap with cheese and asparagus |
Pear Cheese Stick |
Mixed Salad Mahi Brown Rice |
Edamame |
Chicken and Steamfresh vegetables |
|
S |
Scrambled Eggs on a wrap with cheese and asparagus |
Apple Peanut Butter |
Fish Tacos Mixed Salad |
Protein Peanut Butter Balls |
Taco Salad |
Now that the menu is planned, get out the recipes and create a Grocery List. After your trip to the grocery store, choose what day(s) you will prepare and cook your foods. I typically cook everything on Sunday. This is how I would prepare the above menu:
- Preheat the oven to 425 degrees
- Wash all fruits and vegetables
- Put Chicken in the crockpot with some broth and seasonings
- Chop, slice, peel all fruits and vegetables that are being cooked that day
- Roast vegetables and sweet potatoes
- Cook brown rice
- Make Protein Peanut Butter Balls
- Cook Mahi in a pan
- Cook Ground Beef in a pan
- Once vegetables are roasted, lower the oven to 350 degrees and then cook Salmon
- Steam Asparagus and Green Beans
- Make a big container of mixed salad
Once everything is cooked, then you will package everything up in separate containers and refrigerate or freeze.
- Make Chicken, Vegetable and Rice bowls by mixing all together (these also freeze well)
- Make Chicken Salad and put in a container
- Place Mahi, Salmon, Chicken and Beef in separate containers, each being a single serving
- Place Asparagus and Green Beans in separate containers, each being a single serving
- Freeze Protein Peanut Butter Balls
- Place Roasted Vegetables in separate, single serving containers
- Put single servings of Peanut Butter in containers
It does take a little time to cook the food all in one day but it makes for an easy week and I never have to worry about what I am going to eat. Any time I end up with extra food, it goes in the freezer and is ready for those times when I am not able to cook on Sunday.
Meal planning and preparation is the way to stay focused on eating well. The more you practice, the better you get at it. Start simply and keep it easy! For more ideas and recipes, go to my Facebook Page at https://www.facebook.com/TheTrainingToole and click on the Food! Album.
Wednesday, April 30, 2014
Exercising While Pregnant
I train woman both during and after pregnancy. There are basic guidelines to follow when you are pregnant and exercising. It is safe and can help make labor and delivery a little easier.
The very first thing you need to do is talk with your doctor about staying active during pregnancy. As long as you are healthy most doctors will give you permission.
Once the doctor has cleared you, find something you enjoy doing and that feels comfortable. Most of my clients just continued with the plan they were already on. We make adjustments as their body changes or when a certain exercise does not feel comfortable.
I see a couple of commonalities between my pregnant clients. The first noticeable change (within the first trimester) is they become winded fairly quickly. The modification for this is to take a little extra time to rest in between exercises. Once they are breathing better, we move on.
Another common discomfort is a pulling feeling through the abdominals with overhead exercises. There are a few modifications for this. First, you can try to do the exercise while seated. If that does not help, try one arm at a time. If there is still discomfort, then a new exercise needs to be performed. For example, instead of overhead shoulder press, do lateral raises or front raises. Instead of overhead triceps extensions, do triceps dips or triceps kickbacks.
It is safe to perform abdominal crunches, however there are a few guidelines to follow. You should not lie on your back for long periods of time. I usually have my clients only perform 1 or 2 sets of crunches and then return to a standing or seated position. You can also do planks and side planks as long as you do not feel pain in the back. We do not do a whole lot of abdominal work, just a few sets to focus on core engagement.
Most women will agree that there is a great deal of fatigue associated with being pregnant. Even on those days when my clients have felt drained and exhausted, I have seen them leave the session feeling much better and a little more energized. It is not always easy to make yourself workout when you are feeling so tired, but it will definitely make a difference.
Most of my clients continued to run (one even completed a half marathon!), take Spin classes, and weight train up until they gave birth. Exercise is important for you and for the baby! It will keep you strong, energized, and less stressed. A healthy Mom is good for everyone.
References:
http://www.acefitness.org/blog/2639/what-you-need-to-know-about-pregnancy-and-exercise
http://www.acefitness.org/acefit/healthy-living-article/59/3511/pregnancy-and-your-workout-what-really-needs/
Once the doctor has cleared you, find something you enjoy doing and that feels comfortable. Most of my clients just continued with the plan they were already on. We make adjustments as their body changes or when a certain exercise does not feel comfortable.
I see a couple of commonalities between my pregnant clients. The first noticeable change (within the first trimester) is they become winded fairly quickly. The modification for this is to take a little extra time to rest in between exercises. Once they are breathing better, we move on.
Another common discomfort is a pulling feeling through the abdominals with overhead exercises. There are a few modifications for this. First, you can try to do the exercise while seated. If that does not help, try one arm at a time. If there is still discomfort, then a new exercise needs to be performed. For example, instead of overhead shoulder press, do lateral raises or front raises. Instead of overhead triceps extensions, do triceps dips or triceps kickbacks.
It is safe to perform abdominal crunches, however there are a few guidelines to follow. You should not lie on your back for long periods of time. I usually have my clients only perform 1 or 2 sets of crunches and then return to a standing or seated position. You can also do planks and side planks as long as you do not feel pain in the back. We do not do a whole lot of abdominal work, just a few sets to focus on core engagement.
Most women will agree that there is a great deal of fatigue associated with being pregnant. Even on those days when my clients have felt drained and exhausted, I have seen them leave the session feeling much better and a little more energized. It is not always easy to make yourself workout when you are feeling so tired, but it will definitely make a difference.
Most of my clients continued to run (one even completed a half marathon!), take Spin classes, and weight train up until they gave birth. Exercise is important for you and for the baby! It will keep you strong, energized, and less stressed. A healthy Mom is good for everyone.
References:
http://www.acefitness.org/blog/2639/what-you-need-to-know-about-pregnancy-and-exercise
http://www.acefitness.org/acefit/healthy-living-article/59/3511/pregnancy-and-your-workout-what-really-needs/
Principle of Progression
One of the general principles of exercise is the principle of progression. I would like to address why this principle is important, especially to those of you who are exercising without guidance from a professional.
ACE explains the principle of progression: "as the body adapts to the exercise program you must gradually increase the overload to continue to adapt. It is critical that all progressions are gradual and small in nature to prevent over loading the body’s ability to recover."
Let me address beginners. Start small! If it is five minutes of walking and 10 crunches, that is great. It is important to begin exercising at a slow pace and with just a few exercises to start. Jumping in and trying to do more activity than your body is prepared for is going to set you up for injury. It can also be very discouraging when you think you should be able to complete a certain task and your body says otherwise. Do a little bit every day and allow your body to adjust to the new movement. It will do so quickly and you will be able to safely do more and harder exercises before you know it.
Next are people who have exercised in the past and are just starting again after some time off. If you have taken more than about two weeks off, you need to adjust your training plan. Give yourself time to get back into the groove. Now, if your time off has been months or even years, just go ahead and consider yourself a beginner! Yes, you have muscle memory. Yes, your body will most likely respond a bit faster than a true beginner. However, you cannot expect to jump back into your routine from the past. You body is not ready and you are setting yourself up to suffer an injury.
Notice the two key words from ACE's definition: GRADUAL and SMALL. No matter what your fitness level, your progressions need to safely and slowly become more challenging. There are many ways to create progressions within a plan. It could be more weight (even just 1 - 2 pounds), more repetitions, more sets, less rest between exercises, a longer duration or a higher intensity.
Since I mentioned injuries, let me give you a little motivation to follow the principle of progression and not start out like a crazed, exercise maniac. If you do suffer some sort of injury, even if it is as small as a pulled muscle, you will be out of commission for at least a week or two. If you do something a little more serious, like tear a muscle or tendon or sprain an ankle, or develop tendonitis, you are looking at being out for a range of 4 - 12 weeks! Not to mention possible surgery and/or physical or occupational therapy. Who has time for that? It is much easier to start slowly and gradually build your routine into something more challenging that you can safely enjoy doing.
Remember, start small and start slow. You want to be safe and be able to exercise for a lifetime.
References:
http://www.acefitness.org/pdfs/PFTManualUpdates.pdf
ACE explains the principle of progression: "as the body adapts to the exercise program you must gradually increase the overload to continue to adapt. It is critical that all progressions are gradual and small in nature to prevent over loading the body’s ability to recover."
Let me address beginners. Start small! If it is five minutes of walking and 10 crunches, that is great. It is important to begin exercising at a slow pace and with just a few exercises to start. Jumping in and trying to do more activity than your body is prepared for is going to set you up for injury. It can also be very discouraging when you think you should be able to complete a certain task and your body says otherwise. Do a little bit every day and allow your body to adjust to the new movement. It will do so quickly and you will be able to safely do more and harder exercises before you know it.
Next are people who have exercised in the past and are just starting again after some time off. If you have taken more than about two weeks off, you need to adjust your training plan. Give yourself time to get back into the groove. Now, if your time off has been months or even years, just go ahead and consider yourself a beginner! Yes, you have muscle memory. Yes, your body will most likely respond a bit faster than a true beginner. However, you cannot expect to jump back into your routine from the past. You body is not ready and you are setting yourself up to suffer an injury.
Notice the two key words from ACE's definition: GRADUAL and SMALL. No matter what your fitness level, your progressions need to safely and slowly become more challenging. There are many ways to create progressions within a plan. It could be more weight (even just 1 - 2 pounds), more repetitions, more sets, less rest between exercises, a longer duration or a higher intensity.
Since I mentioned injuries, let me give you a little motivation to follow the principle of progression and not start out like a crazed, exercise maniac. If you do suffer some sort of injury, even if it is as small as a pulled muscle, you will be out of commission for at least a week or two. If you do something a little more serious, like tear a muscle or tendon or sprain an ankle, or develop tendonitis, you are looking at being out for a range of 4 - 12 weeks! Not to mention possible surgery and/or physical or occupational therapy. Who has time for that? It is much easier to start slowly and gradually build your routine into something more challenging that you can safely enjoy doing.
Remember, start small and start slow. You want to be safe and be able to exercise for a lifetime.
References:
http://www.acefitness.org/pdfs/PFTManualUpdates.pdf
Monday, April 28, 2014
Is Certification Important?
I have been a Certified Group Exercise Instructor and Personal Trainer for 18 years. Certification is important to me. I feel that maintaining my Certification shows that I am striving to be professional and current. Recently, I read another Fitness Coach's comments about why he chose not to maintain Certification and how that piece of paper doesn't really guarantee the individual is actually a good Coach/Trainer/Instructor. That got me thinking. The general public most likely does not know all the aspects of Certification and whether it is important or not. I will give you a breakdown and my thoughts on Certification to help guide you when you are choosing a Fitness Professional.
First, there are many companies who offer certification. Each company has a different method of certifying the individual. Some companies allow a person to attend a one day workshop, take a written test, and hand over the certification. Other companies require a person to study manuals, take practice tests, then complete a written test where you must score above a certain percentage, and also pass a practical exam where you demonstrate your knowledge and are scored by a teacher. In my experience, when you are required to pass both a written and practical exam, the preparation for that certification is more in-depth and more difficult.
Once a person is certified through a company, they have to maintain certification by completing CEU (Continuing Education Units.) These can be completed via home studies or by attending workshops and conferences. I have completed CEUs both ways and I always learn something from the materials and speakers. There are a variety of topics to choose from including nutrition, special populations fitness, management, injury prevention, and every type of exercise. A person can learn more about an area they specialize in or they can learn about something new that they are currently untrained in or have no previous knowledge about.
For each Certification an individual holds, they must complete CEUs approved by that company, update their CPR training, and pay a fee to continue to keep the Certification. Typically, a Certification lasts one to 2 years and must be reapplied for with these credentials at the end of the certification period.
Does Certification mean that the individual you are hiring is guaranteed to be a top notch professional? Not necessarily. I have seen Certified Personal Trainers and Group Exercise Instructors performing contradictory exercises, not following the guidelines set forth by their certifying agency, and asking clients and students to perform exercises that could harm them. Teaching exercise and fitness to people encompasses a large range of knowledge about human anatomy and physiology, body mechanics, exercise form, execution, and purpose, as well as coaching and motivation techniques. There is a great deal of information to know and to be able to demonstrate and explain to clients and students.
With this large amount of knowledge needed to successfully train, teach and coach individuals, experience is also needed. A person does not learn everything from the textbooks and tests. It does take hands-on practice and real world experiences to continue to grow and become a better trainer. The book knowledge is a start, the continuing education expands the knowledge building, and the real world practice allows the professional to apply the knowledge they have and further incorporate techniques and ideas to create a well-rounded training plan for their clients and students.
When you hire a Trainer, Coach, or Instructor, what should you look for? First, determine what are your goals? What are you looking to accomplish? When you have an idea of your needs, then research to find a professional who has experience in that area. Interview the fitness professional and find out what current certifications they hold, and if they do not have any, why not? Ask them about their training philosophy? You want the most knowledgable, supportive and experienced fitness professional who can help you successfully achieve your goals.
Find a professional:
https://www.acefitness.org/acefit/locate-trainer/
http://www.ideafit.com/find-personal-trainer
First, there are many companies who offer certification. Each company has a different method of certifying the individual. Some companies allow a person to attend a one day workshop, take a written test, and hand over the certification. Other companies require a person to study manuals, take practice tests, then complete a written test where you must score above a certain percentage, and also pass a practical exam where you demonstrate your knowledge and are scored by a teacher. In my experience, when you are required to pass both a written and practical exam, the preparation for that certification is more in-depth and more difficult.
Once a person is certified through a company, they have to maintain certification by completing CEU (Continuing Education Units.) These can be completed via home studies or by attending workshops and conferences. I have completed CEUs both ways and I always learn something from the materials and speakers. There are a variety of topics to choose from including nutrition, special populations fitness, management, injury prevention, and every type of exercise. A person can learn more about an area they specialize in or they can learn about something new that they are currently untrained in or have no previous knowledge about.
For each Certification an individual holds, they must complete CEUs approved by that company, update their CPR training, and pay a fee to continue to keep the Certification. Typically, a Certification lasts one to 2 years and must be reapplied for with these credentials at the end of the certification period.
Does Certification mean that the individual you are hiring is guaranteed to be a top notch professional? Not necessarily. I have seen Certified Personal Trainers and Group Exercise Instructors performing contradictory exercises, not following the guidelines set forth by their certifying agency, and asking clients and students to perform exercises that could harm them. Teaching exercise and fitness to people encompasses a large range of knowledge about human anatomy and physiology, body mechanics, exercise form, execution, and purpose, as well as coaching and motivation techniques. There is a great deal of information to know and to be able to demonstrate and explain to clients and students.
With this large amount of knowledge needed to successfully train, teach and coach individuals, experience is also needed. A person does not learn everything from the textbooks and tests. It does take hands-on practice and real world experiences to continue to grow and become a better trainer. The book knowledge is a start, the continuing education expands the knowledge building, and the real world practice allows the professional to apply the knowledge they have and further incorporate techniques and ideas to create a well-rounded training plan for their clients and students.
When you hire a Trainer, Coach, or Instructor, what should you look for? First, determine what are your goals? What are you looking to accomplish? When you have an idea of your needs, then research to find a professional who has experience in that area. Interview the fitness professional and find out what current certifications they hold, and if they do not have any, why not? Ask them about their training philosophy? You want the most knowledgable, supportive and experienced fitness professional who can help you successfully achieve your goals.
Find a professional:
https://www.acefitness.org/acefit/locate-trainer/
http://www.ideafit.com/find-personal-trainer
Wednesday, February 15, 2012
12 Week Challenge - How My Client Successfully Lost Weight
I have a long time client who came to me with an idea. She wanted to drop ten pounds and wanted me to help her set up a 12 week challenge. I loved the idea and asked if she would be willing to record everything so that I could use the data. She accepted and the challenge began.
My client is a 56 year old female. She is fairly active. She works out with me twice a week for an hour each time and is active taking other fitness classes. She enjoys Yoga and Boot Camp. She also is active with her husband and friends. She goes to the gym for 30 minutes early mornings and hikes, cycles, runs, and kayaks. Her fitness level is great and she is of average weight for her height.
First, she set a goal. Her goal was a ten pound weight loss. Next, we set a time of 12 weeks. A safe weight loss is 1/2 pound - 2 pounds per week, so 12 weeks would give her a range of 6 - 24 pounds she could safely lose. Then, we devised a plan. In the beginning, she was to make better choices with her food and log everything she ate and drank. She also was instructed to do some type of physical activity 5-6 days a week and log those sessions down, too. In the first week, she lost 1.7 pounds. She found that she does eat out quite a bit. She was also tired from working out 5 days that week (with a couple different activities most days.) She said she was very glad she was doing the challenge.
When we took a look at her food diary, I found there were a couple of things that might be hindering her weight loss. One weekly treat she had was to meet a friend for coffee. Her taste for coffee involves sugary flavoring and creams, so we looked up each coffee place they met and created better choice drinks for her. Another downfall in her diet was the number of times she ate out at restaurants. We devised a plan that would allow her to continue eating at restaurants but kept her calorie intake at the right level. She enjoys salads, so that was usually what she ordered with a meat (chicken or fish). I encouraged her to get the dressing on the side or opt for oil and vinegar. It was also smart to ask for the meat to be cooked "clean" (without oil, butter, or salt) and to remove fried items and cheese from the salad. I had her eat 3 meals a day with a healthy snack in between each meal. She also kept track of her water intake, striving to drink at least 64 ounces a day.
For the challenge, I had her weigh every day. Looking at her weight record, most weeks she would fluctuate up and down between a few pounds, but her weight loss was evident and gradual. By week four, she was down 4.2 pounds. Week 7 proved to be a challenging week for her. She was a little off kilter and saw a bit of a weight plateau, but at week 8 she was down 6.7 pounds. When she hit the plateau around week 7, we changed up her plan a bit. I had her focus on really working intervals during her cardio sessions and I added more green vegetables to her meal plan. I wanted her to eat leafy greens as often as possible with her meals.
By the time week 12 rolled around, she had lost a total of 8 pounds. In her final data email, this is an excerpt of how she felt about her weight loss: "So I didn't meet my weight goal but I am happy to have lost as much as I have - 8 lbs. Of course, the inches lost makes a huge difference in my self concept, self esteem, etc." My client found success and completed the challenge! She worked hard and was honest with herself when she had stressors, didn't follow the plan, and when she needed rest. She didn't make excuses. When she faltered, she recognized it and got back with the program. Because she kept records, now she can go back to those notes and see exactly what worked for her and what she needs to do if she needs to lose a few pounds.
Being successful with your goals starts with making one! Set a goal and then work out a plan to help you reach your goal. Use professional help when it is needed if you lack knowledge in a particular area. If weight loss is your goal, this challenge is an example of how to be successful. Log everything you eat and drink. Log your workouts. Track your weight. Be honest with yourself as you look at your records (and the other factors of your life.) Like my client, you can be successful! Just believe in yourself and get started down a path that leads you to your goal.
My client is a 56 year old female. She is fairly active. She works out with me twice a week for an hour each time and is active taking other fitness classes. She enjoys Yoga and Boot Camp. She also is active with her husband and friends. She goes to the gym for 30 minutes early mornings and hikes, cycles, runs, and kayaks. Her fitness level is great and she is of average weight for her height.
First, she set a goal. Her goal was a ten pound weight loss. Next, we set a time of 12 weeks. A safe weight loss is 1/2 pound - 2 pounds per week, so 12 weeks would give her a range of 6 - 24 pounds she could safely lose. Then, we devised a plan. In the beginning, she was to make better choices with her food and log everything she ate and drank. She also was instructed to do some type of physical activity 5-6 days a week and log those sessions down, too. In the first week, she lost 1.7 pounds. She found that she does eat out quite a bit. She was also tired from working out 5 days that week (with a couple different activities most days.) She said she was very glad she was doing the challenge.
When we took a look at her food diary, I found there were a couple of things that might be hindering her weight loss. One weekly treat she had was to meet a friend for coffee. Her taste for coffee involves sugary flavoring and creams, so we looked up each coffee place they met and created better choice drinks for her. Another downfall in her diet was the number of times she ate out at restaurants. We devised a plan that would allow her to continue eating at restaurants but kept her calorie intake at the right level. She enjoys salads, so that was usually what she ordered with a meat (chicken or fish). I encouraged her to get the dressing on the side or opt for oil and vinegar. It was also smart to ask for the meat to be cooked "clean" (without oil, butter, or salt) and to remove fried items and cheese from the salad. I had her eat 3 meals a day with a healthy snack in between each meal. She also kept track of her water intake, striving to drink at least 64 ounces a day.
For the challenge, I had her weigh every day. Looking at her weight record, most weeks she would fluctuate up and down between a few pounds, but her weight loss was evident and gradual. By week four, she was down 4.2 pounds. Week 7 proved to be a challenging week for her. She was a little off kilter and saw a bit of a weight plateau, but at week 8 she was down 6.7 pounds. When she hit the plateau around week 7, we changed up her plan a bit. I had her focus on really working intervals during her cardio sessions and I added more green vegetables to her meal plan. I wanted her to eat leafy greens as often as possible with her meals.
By the time week 12 rolled around, she had lost a total of 8 pounds. In her final data email, this is an excerpt of how she felt about her weight loss: "So I didn't meet my weight goal but I am happy to have lost as much as I have - 8 lbs. Of course, the inches lost makes a huge difference in my self concept, self esteem, etc." My client found success and completed the challenge! She worked hard and was honest with herself when she had stressors, didn't follow the plan, and when she needed rest. She didn't make excuses. When she faltered, she recognized it and got back with the program. Because she kept records, now she can go back to those notes and see exactly what worked for her and what she needs to do if she needs to lose a few pounds.
Being successful with your goals starts with making one! Set a goal and then work out a plan to help you reach your goal. Use professional help when it is needed if you lack knowledge in a particular area. If weight loss is your goal, this challenge is an example of how to be successful. Log everything you eat and drink. Log your workouts. Track your weight. Be honest with yourself as you look at your records (and the other factors of your life.) Like my client, you can be successful! Just believe in yourself and get started down a path that leads you to your goal.
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