Viewing entries tagged
exercise

Another Day in the Life of a Personal Trainer....

Occasionally we are going to do a snap shot of a day in the life, today is the second in a series , its hard hitting and nothing in here is untrue or spiced up to sensationalize . Read on. Its Friday , for most the last day of the week, for me its day 5 of 7 this week....trainers can get worn out too!! The day starts early, 5.30 am , I eat before I leave, this never changes even if I am running late, its cold as I hop on the bike, probably about minus 5 degrees but its only a short trek to the studio. First up its bootcamp ( BC for short) now it our third year and still full up 3 x a week. It takes a lot of effort to attend at that time of the day and we are still rolling with a full house, today is a station circuit , 50 seconds per station, 10 second rest, 3 sets per station , ( we do a working set, an isometric set and a working set back to back depending on the exercise) we work hard , we still have a laugh . Three bootcamp members (later) today are starting a journey to become personal trainers , which is awesome , I am going to be more than happy to help them grow and develop as they work towards their goals. I am proud of them...

One hour later we are done and off people go to work ,get the kids ready for school,and the next client comes in. We will call the client DP We have been working together for over 4 years and have a fantastic relationship, always smiling and sharing a similar sense of humour  aids to the session flying by. DP missed the first session this week so we pull back a little on the resistance levels paying close attention to a couple of injuries , we always do something new, I like to challenge each client mentally and physically. The client is having with breaking or changing some food habits and we agree to have a sit down hour in the coming week to go over some issues and hopefully we can find some agreed solutions.

Next up come a couple who are relatively new to Inspira. Last week the gentleman came on his own and felt the after affects of solo attention for a few days. From a training perspective its not nice to get feedback that points to me overloading the client and we agree to lighten up today. I regularly check in during the session to see if we are aggrivating any part of his body that was bothering him last week.We regularly rest as required. The session goes real fast and we swap  coaching ideas ( he is a lifestyle coach...always full of pearls of wisdom that I rebound back on to my clients)...we always do an educational component to each session , usually about movement patterns, what does what and why  in the body. I encourage them to get at least one session done before we meet next..

Back on the bike for a 20 min cycle south, its still colder than I would like, I guess its good for the complexion...and it burns a crap load of calories.I have pre written the next clients programme but H has just come back from an injury so we have to see how it goes, for example one row motion hurts the elbow, a quick switch doesn't help so we search for an alternative exercise. Ok thats better and the client can continue without pain... H is another long term client who always makes time to ask how I am and we swap a few stories health related along the way. Its all good at the end, I must remember to follow up on that elbow situation in a few days.

Moving again to another long term client, I arrive and SC seems bit down and quiet , it takes me at least ten minutes to ask and I find that she has been diagnosed with arthritis in her big toe,( she has been in a lot of pain probably from running and has other foot issues) this is a big problem as she is running a 30 k at the weekend and worse is leading a team of Running Room entrants ( and doesn't want to let them down at the last minute) . In short we are going to have to modify many exercises ( those that use the big toe to push off , bend , generally use...did not realize that even eccentric part of the squat was also a problem) ..so we have to think quickly, do some mental reassurance and show some quick " foot box" exercises for the ankle to try and take the pressure away from the painful area...( I found out 2 days later that the race was run and the soreness in the toe probably changed the gait pattern and caused some grumbles in the hip musculature..but hey we got there...)  We did discuss the possibility of not running especially as the " pain" and other potentially related injuries seem to be increasing with time and usage.

A quick 20 minute cycle back uphill and into the wind ( cold, cold, cold..) to the last client of the day,,,we have been training frequently just recently , working at increasing strength and at the same time introducing new and different exercises. We have been training over a year and progressing nicely . K was a complete gym and weights virgin a year ago , now she can do many many things that make me proud...her skill set has gone through the roof and she is probably only one of a very select few who has never sworn at me during a session. Soon..maybe soon.

Its bloody cold but I go home, exhausted, change clothing and pop out for crushing 30 min run in the cold, hard but enjoyable, have to keep in shape, have a 10 k coming in May so have to start training earlier if I want to beat last years time....,I am tired ,its early to sleep tonight.

Good Nutrition : How to achieve optimal results! (Part 1)

Nobody knows how many diet books are in circulation, its in the thousands , people buy them clinging to the hope that some where between the covers all the answers to " weight loss " or indeed " gain" can be found . Its a huge industry , each author tells you to follow this plan, this advice, but if they all held the answer then we would in theory only need one book, they come and go in trends ( just one feature on the Ophray Winfrey Show was enough to sell thousands of copies)....low carb, high fat, south beach, atkins ... but successful body transformation is not as easy as people are lead to believe.As John Berardi put it nicely in his Precision Nutrition manual " how often does merely reading a book cause someone to change the habits of a lifetime' . When you think about it these cooker cutter books obviously cannot work for every ready, its way more personal than that.

He continues to suggest people need action based strategies and that book reading is intact just that, " passive", this is based on the premise that to change body composition is as much about re wiring the brain as it is changing your diet. 

Indeed in her new book " The Weight Loss Prescription " Dr Ali Zentner suggests " lets face it , diets don't work... they are only for a fixed period of time...they offer a beginning a middle and an end" In contrast " lifestyle changes offer a completely different mindset and a way of doing things"

Indeed all diets restrict calories, its a way of making results ( and book sales) possible.

Even if you find the knowledge you want in a book and you know exactly what to do you will not achieve them unless you turn what you know into action. Not doing anything is the biggest hurdle to change! People it appears are good at seeking knowledge but poor at applying it.

 

Dr Berardi suggests 10 tips towards achieving success, at the moment I am being coached through the same system and its pretty powerful. I like these and see this with nearly everybody who is in a body change situation.

Tips

1. "Maybe You don't know"

I like this one the most. Imagine the conversation between a doctor and a patient : " you need to lose weight and exercise more" In reply the patent nods their head "I know I know" The patient has probably heard it may times, but even though they think they know maybe they just don't and use the " I know" as a standard reply as a mental shortcut to shut off the brains. Do you really know something unless you have actually done it ?

 

2. Match behaviour and goals.

Stuff doesn't happen just because we want it too, it only comes to us when we engage in the right behaviours, if the goal is big the behaviour should match the goal.

3. During the course of any change programme there will be peaks and valleys

Stuff comes along that throws you off the path you want to travel on, it happens to everyone, you can't be full on all the time.

4.Start small and slow.

Too much change too quickly can be overwhelming and self defeating, however as with tip 2, if the goals are big small change will result in small not big results

5.Start basic, then individualize to suit your needs

6.If you have specific goals measure them..

This can be done in many ways but at least you know where you are at and how its all going!

7.Measurement and Expectations

Progress can be hard to see on a regular basis, plateau`s can happen frequently, stagnation can occur...if you stick to it change will happen sooner or later , don't be discouraged

8.Dont live and die by numbers.

Dont relate happiness to a number( good or bad ) on the scale..this isn't just about numbers but about health, longevity, energy levels, sleep quality etc..

9. Reasonable progress

Understand reasonable progress, celebrate small daily " wins' and don't get impatient if you aren't loosing 3% body far each month..

10.Maintain your rate of progress

Quick progress cannot be maintained indefinitely ,as you get leaner for example you body will fight to retain fat, around this time you may have to start tweaking what you are doing to get the body to change its response to stimulus.

 

Part 2 where we look at habits will be coming shortly...