25 Things Your Trainer Sees

I admit it! Much of my job entails being a bit superficial and observing students, clients and potential enthusiasts with a careful eye. It helps me anticipate the next move, how I will communicate or which tactic I will use to motivate them to adhere to exercise or my advice. It can be a challenge at times, especially when I know they can do something they think they can’t, or they are just plain unwilling to do it.

All in all it works to my advantage and I’m happy to report most people do listen, apply and see results if they are dedicated. On the contrary, with all the knowledge we have as a culture- media attention to things and such- I am still quite amazed at how misinformed many individuals are. I notice many common traits, conversations, thoughts, opinions and attention being focused, or not not focused, on an individuals exercise/wellness regimen.

There are many to chose from, but I have compiled a list of the 25 most common ones I see in the gym or witness in my line of work. I plan on bringing more awareness to these topics throughout 2009 in the form of articles and education. By the end of 2009  everyone should have an arsenal to combat any or all of these 25 observations.

Here we go:                                                      

Move it to lose it!

1. Women don’t strength train enough

2. Men don’t vary their training protocols enough

3. Women focus too much on the “fat burning zone”

4. Men spend too little time on their flexibility

5. 20-year workout veterans are still doing the same workouts and don’t know why they’ve gained weight

6. People still skip breakfast!!!! GASP!

7. Many people eat way more calories than they burn off

8. Many fluids contain calories but people don’t count these into their daily intake

9. Some people don’t eat enough to support their daily activities, which slows metabolism in the long run

10. People still think “Core” training is all about the abs

11. Many believe a vigorous yoga workout is enougth to improve their overall strength and power abilities

12. Weekend warriors are still getting injured by doing too much too soon

13. The principle of reversibility “if you don’t use it, you lose it” still applies

14. If you haven’t played a sport since high school, don’t expect it to be a walk in the park when you take it up 20 years later (see #3)

15. Many think weight should come off quicker irregardless of the fact it took them months/years to put on

16. Individuals skip exercises that work major muscle groups because they don’t like them..muscle imbalance calling

17. People refuse to work harder when they can and should

18. The majority of women still believe heavy weight training will “bulk them up”

19. Following a program not desgined for you (from a magazine, your friends) can possibly injure you

20. Just because a person looks good doesn’t mean they know how to workout or individually train somebody

21. Some people overestimate their current fitness levels

22. Clients can still be non-compliant even though they paid for the services of a trainer

23. It takes longer to see results if you don’t listen to your trainer’s advice/exercise guidelines

24. Sweat is OK- it’s a by product of the work your body is doing above rest

25. My knowlege doesn’t seem to matter as much as my figure and personality as a fitness professional

Being superficial, yep! But I do know my stuff, walk the talk and can help anyone in any of these scenarios become more informed and efficient.

Always observing- Amy

Holiday Wishes From Your Favorite Trainer

Growing Pains are Good???

We are in the process of moving a number of our offerings to new servers. It’s rather exciting, but also a little insane. I am certain that in the end we will provide you greater speed as you utilize our sites and it will provide us greater abilities to enhance/expand services.

The process of doing this apparently isn’t quite as simple as flipping a light switch.

For those of you that are fitness professionals our FIT Launch and Fit Pro Biz websites are down temporarily while this transfer occurs. For those of you that are enthusiasts & clients the Fitness Gatherings and Wellness Together sites are down.  ACK

Fit Pros – Stay up to date or contact us here at the blog as necessary

Enthusiasts – Stay up to date or contact us via that blog

All schedules and programs will be back up soon for your easy reference and utilization… Sorry for the inconvenience.

It’s Not My Fault!

I got the finger pointed at me today by a member at the gym. No not the dirty finger, rather the “I did this in your class finger.” She has an injury that she feels she suffered while taking a class that I teach. At first, I became a little hostile and offended, but then I took a step back, listened to her and realized what I knew all along. It’s not my fault!

 

As she rambled on and on about her weak side vs. her strong side and how she tries to be so careful not to use that weaker side I quickly became intrigued by her logic. In her mind she’s doing a good thing by not using her bum side, she’s keeping strong side stronger and leaving weak side alone (major muscle imbalance). Along with this she doesn’t partake in any form of strength conditioning outside of the one class she attends (need 2-3 strength conditioning workouts per week), but she regularly endures 60-90 minute cardio sessions that use the same muscle groups, in the same repetitive pattern (priming herself for an overuse injury).

 

HMMM- I am beginning to see the pathway here; put all the circumstances listed above together and it will lead you smack dab into an unforeseen injury. It can happen to anybody- it’s happened to me and unfortunately it has plagued my class participant in the past as well as the present. So why does she point the finger at me I ask? Looking for somebody to blame I assume for her frustrations about not be able to do the things that she likes to do, like take my class.

 

The thing that gets me is I am not an unsafe instructor. On the contrary, I’m overly protective about my students and their levels of effort. My job is to motivate them to try above their best effort, but not sacrifice their bodies for the sake of competition with either themselves or others. Different levels, modifications and tons of options are given and participants are encouraged to do what they can do both safely and effectively with their body’s abilities.

 

I can’t read people’s minds, I don’t know everyone’s medical issues and orthopedic concerns and I certainly wouldn’t know if something was hurting an individual in my class unless they told me. That’s why so many options, cues and technical advice are given out during class. Students need to listen, apply and take responsibility for their workouts.

 

Please don’t blame me! I’ve covered my job responsibilities and hope that you will to the same as class participants. Go at your own pace, never do anything that hurts and work to your optimal level.  You’ll be safe, get a good workout and “knock on wood” won’t suffer from an injury during class. At least if I can help it.

 

Passionately-

 Amy

 

 

 

Recipe for a Tighter Core

One of the common questions I get is about toning the midsection. I find that most of the information I deliver to people goes in one ear and out the other, especially when it comes to the concept of exercise vs. diet relationship to this particular region of the body- SIGH! There are many details to this dilemma but one things still holds true: we all need to strive for a tighter CORE.

Simply stated there are exercises that target the muscles of the CORE which make them stronger and more efficient, but also contribute to better posture, alignment and spine integrity. Everyone should consider this an imperative part of their body’s health.  A weak core not only leaves you more prone to injury, but also makes you look like crap because your posture suffers from it.

Weak vs Tight Core

We need to stay engaged, pull in, lift up and walk with our head squarely above our shoulders PERIOD!! Paying more attention to this little detail can make you look better immediately and give the appearance of a stronger, tighter core.

Follow my little recipe below and get your New Year’s off to a better mid-section:

• Mix 1 part Kegel/Pelvic Floor exercises
• Mix 2 parts engaged glutes (right and left)
• Mix 2 parts engaged inner thighs (right and left)
• Mix 2 parts shoulder blades together and down
• Mix 1 part chest lifted
• Mix 1 part engaged abdominals- lift up, back and in

 

Combine all parts together and perform throughout waking hours. Especially during exercise sessions, daily activities and whenever you think about it. Hold for at least 15 seconds, or sustain it while performing your activities. Yields: 1 tighter core per person

Stayin’ Tight- Amy

Holiday Health Tips

Or, you could try this???

AAAAHHH the holidays! Happy times, full of cheer, good health, good food, family, friends, gifts, Christmas cards and celebrating the birth of little baby “Jesus!” How wonderful right? This time of year is something I look forward to every year, mostly because I get to decorate, entertain and dress up in my pretty clothes, which is a far cry from my daily workout wardrobe and ponytails.

The funny thing is, even though this is supposed to be a time of celebration it always finds a way to create a little extra havoc in my life and nobody in my family is shocked that I’m a complete stress case most of December. I become overwhelmed, over-committed, overindulgent and usually have a few insomniac nights per week coupled with a very non-productive next day. As a trainer and instructor this is not in my best interest at all, but I continue to persevere through the month and make it  until the New Year rings in and my work schedule takes off with all the new found resolutions (BTW- I love this concept!)

Knowing that I am not the only person enjoying all the joys and challenges of the holiday season motivated me to give a little advice on living a little healthier during this time of year. Using each letter of the word holiday I’ve come up with some insightful tips that I incorporate into my festivities and I hope you will entertain, too.

H- Healthy Choices this includes your foods, drinks and activities
O- Overindulge in extra activities that burn calories such as walking, running or weight training
L- Less is more; be mindful and attend only 1-2 events that are meaningful to you rather than every one
I- Increase your intensity levels of your workouts to burn more calories during your sessions
D- Decrease your stress levels by doing yoga 3 or more times per week
A- Appreciate what is good in your life; keep a little list in your purse/wallet and focus on it daily
Y- You! Take at least 10 minutes for yourself daily and detach from all your clutter and chaos

Here’s to you and your happiest, healthiest, stress-freeiest (yes, I know it’s not a word) and best holiday season yet!

Practicing what I preach,
Amy

The Triage of Group Fitness-Will You Be Seen?

I’m having lunch today with a fellow instructor and we, of course, always get on topic of teaching our classes and our students. We love to talk about our formats, student challenges, teaching skills, new ideas we’ve picked up from workshops and student/teacher ettiquitte.  One of our favorite challenges, or so it seems between my friend and I, is handling newcomers in a multi-faceted group.

I know we’ve all experienced at one point or another walking into a classroom full of students whether its art, pottery, yoga, cycling or some other form of group training and wondered what we should do. This happens all the time in group classes when new students arrive to indulge their senses in the fitness experience. Trouble is oftentimes the new student arrives one minute before class begins, or saunters in after class has already began and the instructor is in the middle of teaching.

My friend commented on this today, quite humorously I might add, and said, “It’s like we’re triaging those last minute arrivers.” We give them a 30 second run down of what they need, tell them to listen to their body and don’t do anything that hurts, try to follow along and “oh yeah” have fun, too! Then we run off to start our classes on time. The poor newcomer is standing there with a mat, block, strap looking around the room for support and better guidance, almost like visiting the triage station in the ER. Those nurses have other, more important people to deal with so take your seat and wait your turn you’re not bleeding to death!

Sorry- it’s not that we don’t care about your needs we just have to entertain the other 25 people in the room, too. Being professional to us means starting and ending class on time, offering modifications and challenges to all levels, teaching proficiently, being motivating and being available before and after class for questions and new students.  If you come in 35 seconds before we start class we will not be able to give you the attention you so deserve and treat your newcomer symptoms properly.

Bottom line: To avoid the triage effect in a group fitness setting, arrive 5-10 minutes before class begins and introduce yourself to the instructor. You’ll be put way up on the triage list and will definitely be seen, heard and attended to. Do this on a regular basis and you won’t get stuck in the middle of the room feeling helpless, lost or confused.

Aren’t you glad that group fitness classes don’t require you to wear those backless gowns they give you in the ER? Wow- that would make for one uncomfortable wait. Talk about feeling vulnerable and helpless-LOL!

Get their early and you will be seen!

Stay healthy-Amy