20 03 2008

So here’s something sad.  A new client of mine’s husband works at the middle school across the street from my house.  Thats a huge coincidence because i work about 30 minutes away from home. Anyway, he is the orchestra teacher and complains because the students have to choose between PE , art, or music.  Since hes the orchestra teacher, his students obviously all chose music, and he is noticing most of them are overweight.  Early stages of planning here, but maybe I can implement some afterschool fitness program so they can get a little exercise.
 
That’s sad.  No child should have to choose between the arts and physical education.  I didn’t have a choice, you had to do all three.  They should have to fake “feminine problems” and twisted ankles to get out of running just like I did.
 
Tonight’s agenda is full of cleaning, visiting the ‘rents, and nutrition seminar preparation.  Thank goodness my last session for the day was at 9:00am. We had a meeting at 12, so that gave me some free time to fit a workout in at work. 
 
We have a machine called a functional trainer with arms that go anywhere from straight up, to straight down and swing all the way out and in. There are cables attached to the arms and then we have all kinds of handle attachments.  You can basically do anything and work any body part on it. 

 100_05151.jpg

My arms were killing me today from the gym last night so i kept it pretty mild.
 
I did:

  • 2 sets of 10 resisted step ups.  I used a block and placed the FT handles thusly:

100_0516.jpg

              I stacked the weight to 15 on each side, held the handles, stepped up on my right and lifted my left leg behind me to work the glutes. I did 10 on each leg. they weight just added about 30 lbs to my body weight for extra resistance.
 

  • 2 sets of 10 standing rows; 20 pounds
  • 2 sets of 10 tricep pulldowns; 15 pounds. I put one arm of the FT pointing toward the ceiling, put on a rope attachment so I could hold on with both hands, kept my elbows in at my sides and just pushed the rope down from my chest to my waist and back
  • 2 sets of 10 bicep pull ups; 15 pounds. Same as the triceps but exactly opposite. FT arm is pointing towards ground, pull rope attachment from waist up to chest
  • 2 sets of 10 upside down (black side) bosu squats.  Having the bosu upside down makes it super unstable so it works the core and lateral stability of the legs very well.
  • 2 sets of 10 kettlebell swings. You stand feet shoulder width apart, holding the kettlebell in both hands between your legs. bend your legs, swing the kettlebell up above your head, and back down between your legs.  You have to try and slow it down and obsorb the momentun of it. Suprisingly, its more more of a leg workout than arms.

100_0521.jpg
This little guy (compared to a 5lb dumbell) weights 18 pounds. Kettlebells are all about absorbing the kettlebells momentum with your body, so it involves a lot of swinging and then slowing down the kettlebell.  I highly recommend taking a kettlebell class. Hoo, boy, you get a GREAT workout and amazing muscle definition. 

  • 2 sets of plate drags down the hall.  These are great for your core and shoulders.  Put two weight plates (or magazines or dinner plates, etc. The more they weight the more resistance) on the ground.  Place your toes in the center of the plates and get into push up position: core tight, hips down.  Use your arms to “walk” down the hallway, keeping everything tight and being careful not to let your legs swing from side to side, like a seal.  I always threaten to sit on clients if they dont keep their hips down, thats what makes this work.

And thats about it. Im going to try and go for a short run later tonight, but other than that, I am done workout wise. It feels good to get it out of the way. i wish i could work out in the mornings but then I would have to wake up around 2:15, which, um, no.
 
So I am going to be SWAMPED at work for the next while. In addition to the three part nutrition seminar, I am also going to be the “nutrition consultant” for my work. (What’s funny is I don’t know what to call my work, its not a gym, but its not a studio either. None of us can figure out what to call it) All of the other trainers are men, and arent very nutrition savvy. So it falls on me. We have an online program that no one does so in order to make the clients more accountable we are going to set up nutrition consultations probably every month to get them in and really looking at the decisions they make. We have over 50 clients. I know some of them will tell us to shove it because they just want to get their butts kicked during a workout and don’t care about food, but geeze. I love nutrition and I am excited about doing this, I think it will be really fun and beneficial for them, but it just means lots more work. Fun work, but more work nonetheless.

I tried to size down the pics to make them easier to load last night, but it didn’t quite work, it just made the pictures blurry. Ill keep trying though, I promise.

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12 responses

21 03 2008
jenny

hello, this is my first time looking at this blog. i am 14 and a bit underweight. I want to do some weight lifting so that i can gain some muscle weight. Is it safe to lift weights at my age? Also, at what age typically are you able to go to the gym?

21 03 2008
freepersonaltrainer

Hi, jenny, welcome!
Yes you can lift weights, anyone can benefit from it! Just make sure you don’t lift too much weight. Start out with 5 pounds and see how that feels.
Most gyms that I have come across don’t have an age limit. But you can call some around your area and ask them just to make sure.
Good for you for taking control of your health early. Being as you are so young, don’t get discouraged about being underweight, your body is still changing. Eat healthily, exercise and you will be fine. Let me know if you have anymore questions!

21 03 2008
Clarissa

Hi!!

Just a question, since you study and know about nutrition, I am wondering if you could post some sample days? I know a while back you did…

Enjoy your night!

-C

21 03 2008
chandra

I was wondering what that big machine (the functional trainer) was called! We use it during training sometimes and I just call it the cable pulley machine thing. 🙂

21 03 2008
freepersonaltrainer

I’ll do meals here and there, but i dont think I can do whole days worth. Im really swamped at work and usually just throw a bunch of snacks (bearnaked granola, banana, peanut butter on whole wheat, etc) in my purse and eat whenever I can find time. Ill try and encorporate more food in the blog though, for sure!

21 03 2008
Stacy

I’m training for my first half marathon and have been upping the amount that I run weekly for the last few months (I’m currently at 20-22 mi. per week). I usually run 3-4 days a week and crosstrain 3 with workout videos (gym is expensive). The last week my legs have been really tired while running, which hadn’t happened before. Do you think that the squats, lunges, etc. with the videos could be overworking my legs on my non-running days?

21 03 2008
Leah

Kelly, do you have a favorite fitness type magazine. I am definitely not hardcore, but would like some new ideas, etc. Also, I like using dumbbells, the machines are intimidating to me and I don’t have the money for a personal trainer now! Is this ok? or are machines necessary? Thanks!

21 03 2008
Dee

On the days you over due it and pull a muscle besides rest is there anything else you recommend? How many days are you supposed to rest?

Also, I did lunges yesterday for the first time and felt nothing. I know it was becuase I was doing something wrong. First I was a little wobbly on the going back up, also, is is supposed to be quick or a slow movement where you stay there for a minute or two. Thanks for all the tips. Your website is so great! There are so many food blogs, but no many exercise ones 🙂

21 03 2008
freepersonaltrainer

Machines aren’t really neccessary. I prefer to not use them because they only work one muscle group at a time. I like to do a combination fo different groups together (squats with lateral raises, hamstring curls with tricep extensions, etc)
My favorite magazine is HERS Muscle and Fitness. And its not just because they call themselves and anyone that reads it MFers. Its actual hardcore exercises with very fit, muscley women in it. I mean gladiator women. Im not ripped like that, so I like to see people fitter than I am (even if I dont want to to look like them) I feel I am just as fit, if not more so, than the models in Self and Shape, so theres nothing to motivate me. And I prefer to do workouts that are meant to sculpt muscle and increase strength instead of “get thinner thighs in 5 moves.” I dont want thinner thighs, I want strength and power. They are good magazines, they just arent my style.

21 03 2008
freepersonaltrainer

Stacy- thats a possibilty. It could be any number of things but if you are upping your mileage to the exercises, to a shift in diet. Id say you should be fine, your legs will adapt and get stronger, but if you marathon is within the next month you might want to back off so you dont burn yourself out. If its out a month though, Id stick with it and wait for your legs to get stronger.

Dee- I haven’t pulled a muscle in a long time, but I am constantly tight, especially in my hamstrings. i do a lot of stretching to help with that. If you actually pulled it, you should ice and let it rest for 2 or 3 days. Still workout though, just avoid that area. it might take more or less time, so just test it out and if it doesnt hurt, you should be good to go. Just be gentle.
lunges should be slow and controlled but you dont have to hold them for a minute. Think about taking a big step forward and lowering your hips straight to the ground instead of leaning forward, which a lot of people have a tendency to do. kepp you chest up and when you push back to standing, push through your heel.

24 03 2008
Jen

are you a certified nutritionist or an RD? If not, you may get into some legal issues acting as a nutrition counselor (depending on what state you live in). I would recommend your gym hire an RD if they want to counsel their clients about nutrition.

24 03 2008
freepersonaltrainer

Jen-I am not a certified nutritionist or an RD, but i can assure you that I am completely within the scope of my personal training certification, which includes basic nutrition. Thanks for the concern though, i dont wanna spend the summer in the slammer.

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