Jes Reynolds…Your Fitness Coach

As a trainer I have the pleasure of watching all types of people achieve their fitness goals. I think sometimes, depending on the challenges that may stand in someones way, they can get discouraged or stop believing that they will make any progress. After a while, people start to think their obstacles are too big and that they are never going to proceed forward towards their goals.

I wanted to share a story that would inspire people to achieve their personal fitness goals regardless of how big or small they may seem. My client Ellie is 65 years old, has had 4 joint replacements, and faces some additional physical challenges as well. But that doesn’t keep her down..no way! When I started with Ellie, she could do about 3 modified push-ups before becoming fatigued. Last week (only 6 weeks after starting with me) Ellie had progressed herself up to 3 sets of 10 modified push-ups with excellent form!

I snapped these photos of Ellie working out today with my phone…isn’t she doing great!!!!

During her workout I challenged her to complete 10 at once and she did it! Three times!!! We both thought it was quite a personal accomplishment for her and I have to admit I was impressed. But wait, it gets even better! I came back this week and thought to myself (in my evil trainer voice)..”I bet she could do an actual push-up”….so…I waited a minute and then, I convinced her to try it…and she did it! Check out these two fun videos below.

Ellie is one of my home clients who has made tremendous progress by simply having some guidance, instruction, and encouragement. I am tremendously proud of her and her positive attitude about fitness. And she is only getting started!

The truth is, there is no small achievements when it comes to improving your health and fitness. When you set fitness goals, make them about you and what you want for your life and what is important to you. Whether your goal is to do 10 push-ups, running a mile, playing golf, or losing weight…every step you take forward should be celebrated. Allow small milestones to propel you forward to the next goal and keep you motivated to stay persistent. If you need help or have questions email me at jes@jesreynolds.com and I will do my best to point you in the right direction.

When working with clients who are frustrated they haven’t yet achieved their desired fitness results, one of the most common problems I see is that they are attempting to achieve many goals all at the same time.  Often these goals are in contradiction to one another, resulting in confusion.  If the person remains confused for a long enough period of time, they begin to believe that the goal is unachievable and they give up.


Whether you are a fitness novice or seasoned expert aspiring to achieve new things, clear and specific goals will create your path to results.  Knowing how to set clear and specific goals has been characterized in many ways, I recommend using the S.M.A.R.T. goal method (from Wikipedia):

S = Specific
M= Measurable/meaningful
A= Attainable
R = Relevant/realistic
T = Time-bound

Defining your goals will help you to get fitness results, but it’s not the end all, be all answer.  You must not only define your goals, but then evaluate them.  Ask yourself, is the time frame I have for this goal realistic?  Do my goals conflict with one another?  Do I need assistance, help, or guidance to achieve this goal?  Do I have the knowledge necessary to achieve this goal?  The answer to each of these questions is an important clue in revealing your journey towards results.

After you have determined your personal goals, I suggest you prioritize them.  What is the most important goal you have?  Do other goals support you in achieving the most important goal?  Do you have one large goal and a variety of small goals that will help you get there?

Once you’ve defined your goal and prioritized, create a realistic plan that takes you forward step by step until you’ve achieved your objective. Realize that your plan may have to include health and fitness education, either through books or the services of a personal trainer.  If you’ve set an athletic goal, you might employ the services of a sports specific coach or a nutritionist.

Using this method to set health, fitness, and athletic goals will allow you to measure your success or failure to achieve them.  If you missed achieving your goal, refuse to give up.  Instead you can reconfigure your plan and identify strategies that did and didn’t work for you, set a new time frame, and continue forward.

The versatility of an exercise/stability ball has caused it to become a popular tool in many peoples fitness routine. People at the gym, on TV, and in videos use the exercise ball in hopes of getting the benefits it seems to provide. But do any of us really know what how to use an exercise ball correctly? (hopefully I do) Being the dedicated trainer that I am (translation: bossiest woman ever), it’s difficult for me to watch this without somehow finding a way to tell everyone the basic tips they need to follow when incorporating an exercise ball into their fitness regimen.

First, Choose the Right Exercise Ball
The stability ball comes in various diameters, some brands have a rubber strip surrounding the outside of the ball others are covered with little rubber massaging bumps meant to grip your body as you use the ball (I think…I don’t quite get those actually).

Choosing the right exercise ball to use in your routine is pretty simple. There are normally 2-3 sizes to choose from: 55cm, 65cm, 75cm. I normally recommend that people under 5’5? use a 55cm ball, people between 5’5? and 6’2? use a 65 cm ball and people over 6’2? use a 75 cm ball. You can also choose based on your level of comfort when using each size. To get maximum benefit, choose a ball that is fully inflated, then just briefly look it over for potential weaknesses in the balls surface. Most exercise balls are designed to deflate by allowing the air to seep out slowly, instead of just popping like a balloon.

The Benefits of Using a Stability Ball
Most exercise ball exercises will stimulate core musculature and teach you to stabilize your spine. The uneven surface of the ball challenges the nervous system to activate core muscles in order to keep you balanced on the ball. By balancing and maintaining a neutral spine, you are training your postural muscles to maintain appropriate posture. Any additional load you place on the body while in this position, such as weights or movement, will be even more challenging than when performed on a stable surface. In addition to the muscular challenge, using a ball requires increased mental focus to ensure you maintain the appropriate form throughout the entire exercise.

Improved core strength, balance and stability, are the major benefits you’ll gain when performing movements with the exercise ball. These three benefits are a main component of ‘functional’ fitness training, the simulation of both athletic and real-world body movements in the gym. Picking up heavy objects or lifting something out of the trunk of your car are two examples.

In addition to functional benefits, incorporating exercise ball exercises into your routine has the potential of increasing overall lean body mass. Increased lean mass is directly related to an increased metabolic rate that will help you to burn dreaded fat. Losing weight or fat will be an added benefit of using the ball.

If you are interested in making your workouts more interesting and effective, I recommend using a stability ball to replace the standard workout bench or exercise mat. While using the ball, make sure you are near a mirror, where you can monitor your posture and ensure your back is straight and your abs are tight. Always strive for perfect posture when using the ball to perform any exercise.

When you begin to use the ball, you’ll most likely be very off balance and a little timid. As your nervous system adjusts, you’ll become more confident and have the ability to challenge yourself in new and different ways. You’ll soon find that exercise ball exercises are fun and hopefully you will enjoy them as much as I do.  I regularly teach how to use an exercise ball in my training sessions if you are interested in learning more, contact me at jes@jesreynolds.com