November 28th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Walking lunges/3 sets 30 seconds

  squat thrust/3 sets/30 seconds

  pushups/3 sets/15 reps

  karaoke, 3 sets

  mountain climbers/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

Cardio based

November 27th, 2016-Today's Focus Chest

Exercises:

  Flat dumbell bench press:  Working the total chest, use slow controlled form

  Decline Dumbell flys:  Good stretch/range of motion, squeeze on top

  Incline barbell Bench Press:  Targeting upper chest

  close grip pushups:  Full chest/muscular endurance

All sets to failure

Four sets per exercise

November 23rd, 2016-Today's focus Body Weight Cardio

  Exercises:

  mountain climbers/3 sets 30 seconds

  squat thrust/3 sets/30 seconds

  push ups/3 sets/15 reps

  bicycle kicks, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

November 22nd, 2016-Today's focus Back

Exercises:

   Close grip pullups: the bread and butter for lat development emphasizing lower and inner back

   barbell rows: isolating the lats, and mid to upper back thickness

   t-bar rows: back strength and overall development

   wide grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

November 18th, 2016-Today's focus Quadriceps

Exercises:

  Back barbell Squat: entire quadricep, most fundamental exercise

  Step walks: Cardio/quad work, good warm up

  Leg press: tightening, sharp contraction of quad muscle, easy on knees

  standing alternate lunges: overall long development/cardio

All exercises three sets each

All sets to failure per usual

November 10th, 2016: Sample Diet Plan:

Michael E.: Nutritional Plan/Goal Attainment Outline Example

Client Goal Set: Lose 25lbs 

-More evenly toned; stronger; smaller midsection; all around fitter

Program Emphasis: emphasis on muscle tone and weight loss. To increase strength and endurance, and aid in weight loss, and increase in protein and lower carb intake is going to be very important.  Hydration will be an important concern as well.

Program Recommendations: We can tweak as we go depending on how you feel and how you are progressing but we will be shooting for the following:

 A/1.5 grams of protein per pound body weight

 B/1/2 to 1 gallon of water daily

 C/Caloric intake: We are going to start at 2000 and watch the scale to see if we have weight loss, gain or maintenance.

 D/Carb intake of roughly 150 grams to start

 E/Supplement Recommendations: whey protein powder, multi vitamin, omega threes, vitamin d

Carb Sources recommended: sweet potatoes, yams, brown rice, ezekial bread, oatmeal, fruits/vegetables, rice cakes, wheat pastas, yoghurt.

Proteins Sources: tilapia, salmon, tuna fish, whey, grilled chicken, turkey, egg whites, lean cuts of steak, lean beef, nuts, beans.

Post workout consideration: Be sure to have protein and carbs immediately post workout, preference on whey protein powder, and carb beverages.

November 7th, 2016: Sample Diet Plan:

Bobbi S. Nutritional Plan/Goal Attainment Outline

Client Goal Set: more agility and more stamina, fitter and overall stronger body.  I don't really have a target weight loss goal.

My goals are the following:

-60 PUs in 2 mins (I currently do 40)

-95 SUs in 2 mins (I currently do 80)

-15:00-2 mile run (I currently run 17:30)

-5k at about 8 min/mile pace

Program Emphasis: emphasis on strength and endurance, not necessarily weight loss or gain.  To increase strength and endurance as well as performance, and increase in protein and adequate carb intake is going to be very important.  Hydration will be an important concern as well.

Program Recommendations: We can tweak as we go depending on how you feel and how you are progressing but we will be shooting for the following:

 A/1.5 grams of protein per pound body weight

 B/1/2 to 1 gallon of water daily

 C/Caloric intake, although not necessarily important unless weight loss or gain is considered, we will shoot to take in roughly 1500 calories to start.

 D/Carb intake of roughly 200 grams to start

 E/Supplement Recommendations: whey protein powder, multi vitamin, omega threes, vitamin d

Carb Sources recommended: sweet potatoes, yams, brown rice, ezekial bread, oatmeal, fruits/vegetables, rice cakes, wheat pastas, yoghurt.

Proteins Sources: tilapia, salmon, tuna fish, whey, grilled chicken, turkey, egg whites, lean cuts of steak, lean beef, nuts, beans.

Post workout consideration: Be sure to have protein and carbs immediately post workout, preference on whey protein powder, and carb beverages.

November 3rd, 2016-Today's Focus Chest

Exercises:

  Incline Barbell Bench press:  Working the upper chest, use slow controlled form

  Decline Dumbell flys:  Good stretch/range of motion, squeeze on top, more focus on lower chest

  flat dumbell Bench Press:  Targeting complete chest development

  Close grip Pushups:  Inncer chest/muscular endurance

All sets to failure

Four sets per exercise

November 2nd 2016-Today's focus outdoor cardio

 Exercises:

 Jumping jacks: 3 sets, 30 seconds each for warm up

 mountain climbers: 3 sets 30 seconds each

 walking lunges: 2 sets of at least 50 yards

 ladder runs: 2 sets of at least 50 yards

 stair climbs: three rounds

 wall jumps: finds spot at top of reach, jump to point for 30 second rounds

November 1st 2016-Today's focus Triceps

Exercises:

  Rope tricep extensions: working outer head, concentrate on contraction

  Close grip bench press: emphasizes tricep mass, and inner chest as well

  Dips: long head of tricep

  Close grip pushups: inner chest, and tricep head

First two exercises supersetted

Three sets per exercise

October 27th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Bicycle kicks sets 30 seconds

  stair walks 3 sets/30 seconds

  squat thrust /3 sets/15 reps

  lunges, 3 sets

  push ups/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

Cardio based

October 26th, 2016-Today's focus Back

Exercises:

   Wide grip pulldowns: emphasis on width of v-taper

   cable rows: isolating the lats, good stretch,

   T-bar rows: thickness of middle back

   wide grip pullups to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure

October 25th, 2016-Today's Focus Biceps

Exercises:

  Standing ez barbell Curl-the staple and most fundamental, ez bar allows for emphasis on lower/inner bicep head

  Seated alt. hammer curls: working on length of bicep and outer bicep head/brachialis

  Seated incline alt curls:  good peak contraction, increasing workload on bicep

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure

October 22nd, 2016-Today's Focus Chest

Exercises:

  Dumbell flat Bench press:  Working the total chest, use slow controlled form

  Incline Dumbell flys:  Good stretch/range of motion, squeeze on top, emphasizing upper chest development

  decline dumbell Bench Press:  Targeting lower chest

  Pushups:  Full chest/muscular endurance

All sets to failure

Four sets per exercise

 October 18h, 2016-Today's focus Abs

Although abdominal visibility is mainly contingent on your diet and body fat levels, it does obviously help to add some abdominal conditioning into your program.  Here's today's ab workout:

Exercise:

 Laying crunches: 3 sets to failure

 Resistance ball twists: 3 sets of failure to emphasizes the obliques

 Planks: stability exercise for the core region

 Reverse crunches: 3 sets to failure

Keep rest periods between sets short

 October 15th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Jumping jacks/3 sets 30 seconds

  step-ups/3 sets/30 seconds

  Burpies/3 sets/15 reps

  Stair walks/up and down stairs, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

Cardio based

October 10th, 2016: Today’s Workout Triceps

Exercises:

  One arm dumbbell extensions: working long head of triceps

  Dips: overall tricep development

  Close grip pushups: Lateral head of triceps

Lying dumbbell extensions: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Three sets per exercise

All sets to failure per usual.

October 9th, 2016-Today's focus Quadriceps

Exercises:

  Ball Squat: entire quadricep

  Step ups: Cardio/quad work

  Leg extensions: tightening, sharp contraction of quad muscle

  Walking lunges: overall long development/cardio

All exercises three sets each

All sets to failure per usual

October 8th, 2016-Today's focus Shoulders (Deltoids)

Exercises:

 Dumbell millitary press: an overhead press focusing on front deltoid

 dumbell lateral raise: a side plain of motion raise for the medial deltoid

 barbell upright rows: working the medial, rear, and trapezious muscles

 dumbell front raises: emphasizing the front deltoids

Make sure to target front, medial and rear delt heads of the deltoid.

Three sets per exercise

All sets to failure.

October 7th, 2016-Today's focus Back

Exercises:

   Wide grip pullups: the bread and butter for lat development

   one arm rows: isolating the lats

   Bent over barbell rows: back strength

   wide grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure

October 5th, 2016-Today's Focus Biceps

Exercises:

  Standing barbell Curl-the staple and most fundamental

  Seated alt. dumbbell curls: supinated wrists

  Seated concentration curls:  good peak contraction

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure

October 5th, 2016-Today's Focus Chest

Exercises:

  Barbell Flat Bench press:  Working the total chest, use slow controlled form

  Flat Dumbell flys:  Good stretch/range of motion, squeeze on top

  Incline dumbell Bench Press:  Targeting upper chest

  Pushups:  Full chest/muscular endurance

All sets to failure

Four sets per exercise

October 4th, 2016-Pricing

Hey all, I have been getting a lot of questions recently in regards to pricing.  A lot of prospective clients whom have called in, mention that other companies have quoted up to $100 per hour for training.  Do not, I repeat, do not pay so much.  I've been in the industry a very long time, and yes, companies out there are charging $85, $95, etc per hour, but please don't pay that much.  Our job as trainers is to get you results, not break your bank.  You get results from a series of sessions, not one or two, so please, I beg you please do not fall for such price tags and make sure you interview the trainer as well.  Do your research and make sure you are making an informed decision :)

Did You Eat Too Much: 12/2/15

Okay, so Thanksgiving just past, did you eat too much?  If you are like most Americans you probably have.  You are angry with yourself by this point most likely, and have lost motivation in your program.  What do you do now?

You’re going to fall of the wagon from time to time you are human after all.  The trick is to own it, reset your goals, and get back on track going forward.  Don’t beat yourself up, don’t get down, rather get back on the horse.  Part of achieving results you desire is consistency in your diet/exercise program.  However, no that there will be setbacks and the better you can be about rebounding, the better and faster your results will be achieved.  So in short, get back on the wagon, and throw away the pies!

Top Five Worst Excuses not to Exercise: 11/21/15

1/Time-I know you don’t have  time.  However, you have time to watch the Desperate Housewives and various other tv shows, if it’s important enough you will find the time.

2/Too tired-Well how do you think that will improve without exercising.  Chances are you’ll never feel completely like working out, but it must be done.

3/My ankle is bad, shoulder, etc-I know however, there are a million ways to workout, come on find one that doesn’t perpetuate the injury.

4/The Kids-so what include your kids in your workout, they can be part of it.

5/I’m lazy-well at least your honest.  Now have the willpower to do something about it!

Diet Plans: 11/11/15

Every training program should also have a diet plan as well.  Here's an example for a caloric surplus:

Nutritional Recommendation

Client: X

Goal: Lean muscle weight gain

Program Overview: Caloric/Pro surplus

Caloric Intake goal: 3300

Protein intake goal: 175 g

Protein Sources recommended: lean beef, sirloin, salmon, tilapia, tuna, grilled chicken, eggs (white or whole), beans, whey protein shakes and or bars, cottage cheese, turkey

Carb Sources: pastas, breads, rice, yams, sweet potatoes, oatmeal, fruits and veggies,

Recommended snacks to increase caloric intake: trail mix, nuts, protein bars, readymade protein drinks, Tupperware items.

Program Prescription:  Our goal here it to gain lean muscle and to do so, we need to be in a caloric surplus.  We’ll try to keep food sources clean, but gaining body fat and muscle goes hand in hand, but we’ll try to minimize the body fat gain.  Preparation is key, we recommend prepping meals on your days off and storing in Tupperware.  Spread your meals out throughout the day, and if possible track your kcal and pro intake.

Any questions always feel free to call!

How About this for a Transformation! 11/2/2015

The Perfect Training Program: Oct 9 2015

Have you ever heard someone say, possibly a trainer or some sort of guru, that they have the perfect training program for you.  This program will work for anyone, and if you follow their program you will achieve all of your goals and get into the greatest shape of your life.  Have you heard such claims, I’m sure you have.

Well if you do hear such claims, RUN the other way.  The truth is that everybody is different.  What works for Mike may not work for Bob.  What works for Bob may not work for Sam and so on.  We all have different genetic makeups, different biochemistry, and our bodies will respond differently to different stimuli.  Some may achieve results faster than others, however, don’t ever be sold on a cookie cutter program.

A true professional will personally tailor a program based on all of your individual characteristics.  So to make a long story short, as in most things in life, if it sounds too good to be true, it probably is.

Why Work With a Personal Trainer: 9/29/15

I know, you can do it yourself, you don’t need help.  However, are you in shape?  Do you look and feel the way you want to?  I know you’ll get there when you have more time, but do you ever get there? 

Here’s the thing, maybe you know all about exercise and fitness.  Maybe you know exactly what to do and how to work and eat right.  However, are you?  If you are like most people I know probably not.  So what am I getting at?  One word, accountability.

We all get busy, and most times exercise and fitness get left on the back burner.  We always say we will get to it someday but never do.  Meanwhile we get further and further out of shape.  That’s where the trainer can come it.  They will instill that accountability and enable you to have consistency in your workout program.  With consistency over time, THAT’S how you get results.

So next time you catch yourself saying you don’t need a trainer, take a look at yourself.  Are you where you want to be?

You Get One Body-September 18^th 2015

Okay, Okay, I know.  You’ll quit eating bad someday, you’ll also stop smoking, drinking, and other things that harm your body.  Sound like you?  I hear it all the time, especially from the younger generation that they don’t care.  A lot of time they feel as though they are invincible and that they can do what they want to their body, when they want.  Well here’s the thing.

You get one body.  You can’t trade it in for a new when you get older, and you can’t switch it out with a friend, you get one body.  You will have that one body you’re whole life, and as I tell those younger folk, what you do when you are young can and will affect your health when you get older.  You get one body that will be yours forever, treat it like gold J

Life’s Roller Coaster Ride: 8/31/15

Often times, I’ll have conversations with my clients, as in my opinion, being a good trainer is not just about the physical but the mental as well.  You have to learn to motivate, inspire, and finds what makes people tick.  One of my many speeches that my clients are sick of hearing is that of the roller coaster ride.

Life is a roller coaster.  Never get to complacent or satisfied at the top, because as sure as the sun will shine you’ll be back at the bottom someday.  Visca versa, never get to low or depressed, because soon that upswing will come and you will be back on top.  So what’s the message?

Never get too low and never get too high.  Life can change at the drop of a hat, so never get to upset or depressed, and don’t you dare ever be satisfied!

I Need More Protein, Supplement or food? 8/23/15

Okay, a question I get often, “should I use protein shakes?”  Do I need any supplements and if so what should I take?

Okay, here’s the scoop.  In my opinion, it’s most beneficial to get all of the protein and dietary vitamins and minerals you need from food sources.  It’s the most natural form and in addition, you’ll be gain the benefits of ingesting all of those micronutrients and vitamins that help to keep you healthy.  However, I do understand that it’s not a perfect world, and sometimes it’s hard to get everything from your diet, especially in a time crunch.

Although I do believe meal preparation is the key, if you are in a pinch, and only in a pinch, then I feel that protein shakes and supplements can be beneficial.  However, I would try your best not to rely solely on protein shakes and supplements.   To make a long story short, try to prep your meal and do the best you can to meet your macros through your diet.

It’s Like Brushing Your Teeth-August 17

Okay, I know, you missed your workout today.  Work was busy, the kids drove you crazy, and the dog went on the rug.  You’ll get it tomorrow right?

Does this sound like you?  Do you find yourself making excuses?  Think about it, have you ever been in the situation where you’re lying in bed, reading a book, watching tv or whatever and you feel yourself dazing off.  You don’t feel like going to the bathroom to brush your teeth but you do it anyway right?  You know that if you don’t your teeth will feel disgusting the next day.

Well exercise is the same way.  You are not always going to feel like doing it or having the energy for it, but just like brushing your teeth it has to get done.  Otherwise, just like your teeth, your body won’t feel right or as efficient the next day.