My job is to educate and facilitate a structured individualized strength training program using fitness equipment such as free weights and specialized devices. .
My job is to offer an evidence based perspective in exercise and nutrition to help you facilitate your own health and wellness journey.
My job is not to put together a mash up of hardcore exercises leaving you tired and sore for days.
That's not personal training it's simply paid punishment.
Hiring someone to direct a workout that exceeds way beyond the individual's ability threshold just to fulfill a media influenced expectation is irresponsible and unsafe.
The goal is to train smarter, not harder.
Personal Trainers are well versed in educating others about resistance training, heart rate training, program design, recovery methods and nutrition. Our service is to facilitate positive change towards your health and fitness goals using our knowledge of human anatomy, physiology and kinesiology.
If you want an effective resistance training routine all you have to do is break down human movement into planes of motion. The upper body can either push or pull things in a horizontal or vertical plane (figure 1).
This gives you 4 options to perform exercises to initiate some serious gains in muscle and fat loss.
As for the lower body you can perform a squat, deadlift or lunge variation either picking something up from the floor (bottom up) or decelerating gravity (top down).
In addition to the 4 upper body options you can now include 3 lower body options to complete a full body resistance workout.
The next step is to determine the intensity and volume of your program. This really depends on your goals but for the average person looking to lose fat and build muscle a 3 x 10 program should suffice.
Your thought process to determine intensity should consist of you asking yourself, “at 10 reps do I feel challenged?” Challenged = (7 or 8 out of 10 max )
Using your own biofeedback system you can adjust the dials (Fig. 3) on either the weight or the amount of reps and sets to individualize your training.
Lastly, the most effective program that will give you results will be the one you consistently do.
So on the Sustainability/Effort curve (Fig. 4) you want to have just the right amount of both. If you pick exercises that are too easy (little effort) but highly sustainable...well, results will either not happen at all or will take a very long time.
Oh yea, about that good ol’e “core”, just remember that if the butt aint movin’ , the core aint groovin.” Your core will improve with these exercises so don’t worry. Master the big lifts and then talk to me about isolating the core and building bigger biceps.
Mark Zuckerberg and his wife, Dr. Priscilla Chan are giving 99 percent of their Facebook shares during their lives. The holdings currently worth more than $45 billion to charitable purposes… “Our initial areas of focus will be personalized learning, curing disease, connecting people and building strong communities.”
I believe that most human beings have an innate desire to contribute to the happiness of others. In fact, the need to feel significant and connected in our society depends on our willingness to give to others.
Now we all don’t have $45 billion to give away, but what we do have is the ability to choose to serve others in our own unique ways.
We can choose to manifest our highest self or choose to simply reflect that which is done to us.
In my experience, when you put yourself in a mindset of grace and compassion your physiology changes. Tensions in your body tends to fade away and for a moment your mind is clear.
The next time you ask yourself about what really matters in the world, my hope is that you will find your answer in the eyes of the people you are serving.
My perspective on health and wellness trends