October 24, 2014

Fitness Leadership (Class 3 and 4)

Now that we are done with our initial assessments, our trainers have made personalized plans for us to target the areas that we should be improving. The girls I am working with are incredible, very encouraging and smart about fitness. So I am enjoying working with them, even if the workouts really run me through the mill.

For the first three weeks, my workouts are somewhat introductory: I have one workout for Tuesdays and one for Thursdays.

Tuesdays
Warm-up:
Stretch: bicep stretches, tricep stretches, shoulder stretches, hamstring stretches, quadricep stretches, lower back rotation stretch
Treadmill: (1) 2 min, 0 incline, 3-4 mph [fast pace walk] (2) 5 min, 0 incline, 4.5-6 mph [run] (3) 3 min, 0 incline, 3-4 mph [walk]

Cardiovascular conditioning: (2 min rest between each exercise)
Step ups: 2 boxes high, 2x30 sec
Jump rope: 3 sets, 10 jumps
Mountain climbers: 3x8 reps (each leg)

Resistance training: (2 min rest between each exercise; repeat 3 times)
Goblet squats: 10 reps, 15 lbs
Step lunges: 5 reps each leg (front step), 10 lb dumbbell each arm
Step lunges: 5 reps each leg (back step), 10 lb dumbbell each arm
Abductor/Adductor machine: 15 reps, 50 lbs

Cool down:
Treadmill: 5 min, 0 incline, 3 mph [walk]
Roll out on foam roll

Thursdays
Warm-up:
Stretch: bicep stretches, tricep stretches, shoulder stretches, hamstring stretches, quadricep stretches, lower back rotation stretch
Jumping jacks: 10 reps, 15 reps, 25 reps

Cardiovascular training:
Elliptical (cardio machine): 25 minutes, high intensity
Rest 3-5 min
High knees: 4x5 reps each leg
Rest 2 min

Resistance training: 
Pull downs: 55 lbs 3x10
Rest 2 min
Bent over row: 15 lb dumbbell, 3x10 (each arm)
Rest 2 min
Push ups: 3x8
Rest 2 min

Cool down:
Stretch: mostly arm stretches, some hamstring and quad stretches

Busy, right? It may not look like much, but it's very intense! Some of the exercises we have had to modify - the jump rope was surprisingly tricky for me, so I jump with the rope to my side rather than over the rope. The lunges were also very hard for me to do at my current weight, so we modified those to suitcase squats, which is like squatting down to pick up ... well, a pair of suitcases. The last major modification was the push ups - I knew it was not going to work out just yet so we modified those to wall push ups. Still great workouts, just working within the realm of my abilities.

I am still struggling to find balance with my eating. This is now and forever will be my greatest difficulty. I enjoy working out and being active, but that isn't enough for weight loss. The saying goes "abs are made in the kitchen," which is absolutely true. Workouts should be complementary to a good eating routine. My recent struggle was with having lots of guests visit us - my brother-in-law, a friend from Chicago, and my mother-in-law, all in the last two weeks or so.

I want to do well, not only for myself, but for these girls. I want their experience learning to be personal trainers to be successful - as their client, I want to have results that demonstrate their knowledge and effort. So I am giving it my all while we are working together. The girls also made a few weeks of workouts for after their course is over, so I can keep up with the plans even after the in-person meetings. I am enjoying the workouts, and I enjoy feeling stronger, for sure.