Archive for the ‘featured’ tag
Cardio Training takes Stacia to the Next Level
In my last post, I talked about the different factors that should go into a well planned and progressive cardio training plan. By manipulating things such as duration, intensity, and variance (cardio type) you can develop a plan that is not only effective but also mentally stimulating and motivating.
In this post, I would like to demonstrate how I took my client Stacia (an athletic girl in her 20’s) from having difficulty walking up hill for three minutes on the treadmill to completing her first marathon. Before getting started with what I have to say, I asked Stacia to write a few words detailing her experience training with me over the last year and a half:
“Ten years ago, I bought Jeff Galloway’s book Marathon: You Can Do It, and for ten years that book followed me from Corvallis to Portland to Baltimore to Ann Arbor. And despite it’s well read and worn appearance, I had not made one serious attempt at a marathon. Cause I wasn’t a runner. I quit basketball because I hated to run. Cause I ran two miles, and felt like I might die. I had lots of reasons why I couldn’t do it, but for whatever masochistic reason I really wanted to do it, and it wasn’t until I started working with Jes that I finally believed it was possible.
Jes is tough. She pushes you hard. You think you’re at your max and then she kicks it up a few more notches, but I love it, because you finish and you realize you can do more than you ever thought you could. That’s her greatest gift. She will move you past your mental walls. The proof, on December 4th, 2010, I finished my first marathon. Whooop! Thank you, Jes!”
What exactly did it take for Stacia to achieve her goal?
- Faith in Herself
- Persistence
- Expertise-based coaching
- A Personalized Training Plan
Both Stacia and both I had a part to play in her achievements. My role was to be her source of expertise, encouragement, and coaching. Her role was to the discipline to do the work necessary for progress and to be open to the new possibilities of what she was able to achieve.
I started Stacia’s program by first giving her an initial evaluation to assess cardiovascular ability. Next I used the principles I discussed in my last post to design a progressive and reasonable plan that she could sustain over the course of time. Finally, as Stacia began to make progress, we discussed reasonable and effective methods for emphasizing fitness in her lifestyle which includes a career with occasional 12-14 hour days and a moderate amount of travel.
As time went on, we increased the duration of cardiovascular exercise Stacia could maintain, manipulated the intensity, and added variety such as step-mill, elliptical, and jump rope. As she was able to sustain more we started setting mini-goals such as 4 and 5 mile runs, 5K races and even a ½ marathon was thrown in (for fun I guess?).
While the methods described may seem simple, trust me, we had many stops and starts along the way. There were numerous sessions that Stacia was almost sick, we had to learn to work around the challenges of her schedule since her body responds differently when she had worked the previous night, and we had to find a good place for her to re-start upon her return from extended travel. All this was achieved by working together and being committed to a long-term, health based and goal oriented coaching plan. And while Stacia went through many difficult moments she has achieved a new level of faith and belief in her ability, one that she will carry with her throughout life.
Strength training workouts with Minimal equipment: Part 2
In my previous post, it was my goal to assist you in staying consistent both through the holidays and when traveling by suggesting a travel workout plan that required minimal equipment. This way, as long as you have a space available and access to just a few pieces of equipment, you can maintain some version of your fitness routine while traveling…no matter what time of year.
Legs/Shoulder Workout
For this workout, you’ll require a working treadmill (exercise bike or outdoor running space can be a substitute) and a jump rope for the warm -up. You will also need 2 sets of dumbbells at two different weights, one for shoulder press & lunges, one for lateral raises.
Equipment Needed:
- Box, Step or Bench
- 2 Sets of Dumbbells, 2 different weights
- Jump rope
- Treadmill
Warm-up
2 Minute treadmill run
100 jump rope jumps at a fast pace
Repeat 4 times
Set 1
Walking Lunges W Dumbbells 20 Reps total
Single leg step-up with body weight (use control) 20 reps each leg
Shoulder Press 15 reps
Shoulder Press Step up 10 each leg
When the single leg step up is performed correctly, focus on maintaining neutral posture throughout the entire movement and use leg muscles to control the speed of movement throughout the range of motion. The same is true for the shoulder press- step up combination (demonstrated in the slide show). Focusing mentally on the target muscle group and control the speed of movement will give you the most benefit.
Set 2
Box Jumps 20 reps
Thrusters 10 reps each arm
Lateral Raise 15 reps both arms at same time
I will demonstrate a thruster in a future post, but In case you don’t know what it is, here is a general description:
- Set feet slightly wider than shoulder width, hold weight in front of chest in either one or both hands.
- Squat straight down with weight in hand(s)
- Thrust up while simultaneously extending weight overhead, leading with the chest
You will get the most benefit from this and other travel workout plans by knowing what you have access to and what equipment substitutions you may need to make ahead of time. That way you can have it all set up before you get started.
I often recommend this type of workout for my clients who travel and they find that having a plan allows them to stay on track even while on business trips or holiday vacations. Another product that many clients benefit from is the monthly coaching program. The online coaching program offers accountability, direction, and an open door to interacting with a coach (me) via email throughout the month. Clients using the calendar have all noted an increase in motivation, the self-discipline to do at least one more workout each week and more noticable fitness results.
Funny things About Training with Jessica- by Heidi Heiss
Written by Heidi Heiss
1. If you have a habit of looking down during an exercise, Jes will continually (and sarcastically) ask you what your looking at until you break the habit.
2. TIP: If Jes says she has a fun workout for you…be very afraid and make up an excuse to cancel if possible (hehe)
3. TIP: Its best if you just listen to all her advise and do it, because to be honest she is right most of the time and will be truly proud of you
4. Once she asked me to do an exercise on the bosu ball. After she described the set, I looked at the floor, zoned out, and walked around the bosu twice in a circle. As I was walking around it, Jes says to me…”walking around that bosu in a circle isn’t going to make it disapear”
5. TIP: I wouldn’t look, glance, or even wonder about the time during a session, because if you do, Jes will catch you and say (in a loud commanding voice): Did you just look at the clock?
6. One day I wore sweats and a huge mens t-shirt to workout.. Jessica: ”Are you trying to look like a boy?”
7. Jessica: “Oh, now we are going to do this exercise your horrible at!”
8. TIP: In the Jes language the word ‘good’ does not mean you are done with your set or have one rep left (I’m pretty sure I have no idea what it means actually but she says it a lot)
9. TIP: you will always have 5 more of what ever you are doing left
10. TIP: if she asks you if the weight is to easy or light, your best bet is to stay silent don’t say or do anything
ENJOY!
Jes Reynolds holds a B.S. in Kinesiology, is a personal trainer, online fitness teacher, and