Jessie was able to find some of the evidence of our last staff meeting. Check out the action!
Monday, November 17, 2008
Tuesday, November 11, 2008
Pickleball
We now have Pickleball at the Athletic Club on Thursday nights, 7-9pm. All of us trainers had a "friendly" match at our staff meeting the other day! We lost the memory card that had the pictures and proof of this match. However, when Jessie's dog or cat coughs it up and all our ego's recover, we'll post the pics! Click here for a good explanatory video about Pickleball.
Choosing a Personal Trainer
This brochure from the American College of Sports Medicine (ACSM), can help you decide how to choose a trainer or ask me to recommend one of us at the club that will meet your needs.
- Jenny
- Jenny
Exercise Adherence - How do you stick to it?
Let's talk about adherence. Webster's dictionary defines adherence as: 1) the act, action, or quality of adhering (to hold fast or stick by as if by gluing), 2) steady or faithful attachment.
As a trainer, one of the first things I address with any potential client is their support network. Both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM) have done extensive studies showing a direct relationship to support and individual adherence with fitness goals.
What does this mean to you? How do we translate this information into tangible and positive outcomes in our goals toward healthier lifestyles?
First, do you have the support of your spouse or partner? In my practice, I have seen the gamet of "support."
One couple that I work closely with have had their share of adherence obstacles. From individual injuries to juggling work and family time, they are an example of what we all struggle with - balance. I use them as an example because through all of this, the husband created a 'weekend retreat' for his wife, complete with massages, spending money for new workout clothes, and several personal training sessions with a trainer at a club out of the Bend area. I was able to help put the surprise together and so pleased to see such support from one partner to the other. This is exceptional! And, perhaps the exception for many: I have also heard the other end of the spectrum.
"My husband doesn't care what I look like. I don't even think he notices."
"My wife doesn't come to the gym. It's not her thing."
To these individuals I say more power to you. Your commitment to your well-being will not only benefit you in a healthy lifestyle, but may even rub off on those partners you have described above. The reality, however, is that without the close support of the spouse/partner many people slip into complacency with regard to their exercise and diet.
How do you combat this? My answer to that is to surround yourself with like-minded individuals with common healthy lifestyle goals. These determine lifestyle choices! Consider joining an outdoor group of individuals. Summer or winter, there are groups catered to sport specific outings such as cycling, cross-country skiing, hiking and snow-shoeing.
Cardio classes are a great way to enjoy your increased heart rate and laugh with like-minded individuals about the joy of what I fondly call "torture at the gym!" Small group training is also a more affordable and socially beneficial way to establish that network of well-minded, healthy individuals.
As a personal trainer, of course I will also state the need of the individual to have a 'program' catered to their specific needs. The trainer, in creating this program, should also assess prior injuries, as well as weight room experience and their future client's current 'comfort' level in the gym. All of these factors will determine your specific program: the location, intensity and duration.
When choosing a personal trainer, take into consideration their personality and how you both interact. I have one client who swears I save her money because I not only serve the purpose of motivator in her fitness regime, but when we get together, we 'hash out' all the world's problems - successfully, I might add! Thus, I am her therapist too.
Adherence seems such a clinical word for just getting in there, out there, up there....and doing it. Sticking with it. Perhaps a better way to look at your commitment to your healthy lifestyle choices is to remember what it was like being a child. We surrounded ourselves with playmates, we played, and that was the ticket.
So, search your pocket for those memories, find that e-ticket to fun and grab a few friends along the way.
As a trainer, one of the first things I address with any potential client is their support network. Both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM) have done extensive studies showing a direct relationship to support and individual adherence with fitness goals.
What does this mean to you? How do we translate this information into tangible and positive outcomes in our goals toward healthier lifestyles?
First, do you have the support of your spouse or partner? In my practice, I have seen the gamet of "support."
One couple that I work closely with have had their share of adherence obstacles. From individual injuries to juggling work and family time, they are an example of what we all struggle with - balance. I use them as an example because through all of this, the husband created a 'weekend retreat' for his wife, complete with massages, spending money for new workout clothes, and several personal training sessions with a trainer at a club out of the Bend area. I was able to help put the surprise together and so pleased to see such support from one partner to the other. This is exceptional! And, perhaps the exception for many: I have also heard the other end of the spectrum.
"My husband doesn't care what I look like. I don't even think he notices."
"My wife doesn't come to the gym. It's not her thing."
To these individuals I say more power to you. Your commitment to your well-being will not only benefit you in a healthy lifestyle, but may even rub off on those partners you have described above. The reality, however, is that without the close support of the spouse/partner many people slip into complacency with regard to their exercise and diet.
How do you combat this? My answer to that is to surround yourself with like-minded individuals with common healthy lifestyle goals. These determine lifestyle choices! Consider joining an outdoor group of individuals. Summer or winter, there are groups catered to sport specific outings such as cycling, cross-country skiing, hiking and snow-shoeing.
Cardio classes are a great way to enjoy your increased heart rate and laugh with like-minded individuals about the joy of what I fondly call "torture at the gym!" Small group training is also a more affordable and socially beneficial way to establish that network of well-minded, healthy individuals.
As a personal trainer, of course I will also state the need of the individual to have a 'program' catered to their specific needs. The trainer, in creating this program, should also assess prior injuries, as well as weight room experience and their future client's current 'comfort' level in the gym. All of these factors will determine your specific program: the location, intensity and duration.
When choosing a personal trainer, take into consideration their personality and how you both interact. I have one client who swears I save her money because I not only serve the purpose of motivator in her fitness regime, but when we get together, we 'hash out' all the world's problems - successfully, I might add! Thus, I am her therapist too.
Adherence seems such a clinical word for just getting in there, out there, up there....and doing it. Sticking with it. Perhaps a better way to look at your commitment to your healthy lifestyle choices is to remember what it was like being a child. We surrounded ourselves with playmates, we played, and that was the ticket.
So, search your pocket for those memories, find that e-ticket to fun and grab a few friends along the way.
Unload Your Weights When Finished and Put Them Away!
Yes.... Weight Room Etiquette 101 - Would love to hear your comments, do you agree? Would you like to see anything else mentioned?
1. Unloading your weight bar
After you finish using a bar or a plate-loaded piece of equipment, leave it completely empty. Don't assume that everyone can lift the same amount of weight you can. Removing weight plates from a bar takes a fair amount of strength as well as good technique. Don't assume that the next person who comes along has the ability (or desire) to clean up after you.
This clear-the-bar rule doesn't just apply to heavy lifters. Even if you're using only a 10-pound plate, you still need to clear your bar. If the next person who comes along wants to use 45s, he/she shouldn't be bothered with removing your 10-pounders.
While we're on the subject of gym etiquette - here's a few more!
2. Putting weights back where you found them
When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack.
3. Keeping your sweat to yourself
Carry a towel and wipe off any bench or machine you use.
4. Sharing equipment
In a gym, weight equipment is considered communal property, so don't sit on a machine while you rest between sets. Especially don't sit there reading a magazine, talking on your cellphone, or rehearsing an opera. Instead, stand up and let a fellow gym member work in — let the member alternate sets with you. The same rule applies if you're using a pair of dumbbells.
The only time you should retain possession of weight equipment while you rest is when you're using a barbell stacked with weight plates. Suppose that you're bench-pressing 75 pounds and someone else wants to bench-press 225 pounds, you can see what a hassle it would be for the two of you to work in with each other; between each set, you'd need to slide eight plates on and off the bar. So you're under no obligation to let the other person work in with you. (However, if people are waiting for the equipment, have the courtesy not to perform 15 sets.)
5. Helping the flow of traffic
Don't block the traffic flow. While you shouldn't camp out on the equipment while you're resting between sets, neither should you clog the pathways between machines or congregate with a dozen of your buddies in the free weight area. Not only is this inconsiderate, but also it can create a hazardous condition. In general, weight rooms are crowded with little room between machines. If you block space, someone may walk around you and inadvertently bump someone who's working out on a machine, causing the person to lose control and to drop a weight.
6. Hogging the drinking fountain
Don't stand at the drinking fountain trying to catch your breath when the line behind you is longer than the line for World Series tickets. Take a drink, and get back in line. Better yet, carry a water bottle in the weight room. For some reason, many people who use a water bottle on the stationary bikes and stairclimbers don't think of carrying one around the strength training area. When you do fill up your bottle, let everyone else in line get a drink first; don't hold up the entire gym membership while you fill a gallon-sized water jug.
7. Toting around your gym bag
Some people carry their bag from machine to machine. You know those large hollowed-out cubes called lockers? That's where you store your gym bag.
1. Unloading your weight bar
After you finish using a bar or a plate-loaded piece of equipment, leave it completely empty. Don't assume that everyone can lift the same amount of weight you can. Removing weight plates from a bar takes a fair amount of strength as well as good technique. Don't assume that the next person who comes along has the ability (or desire) to clean up after you.
This clear-the-bar rule doesn't just apply to heavy lifters. Even if you're using only a 10-pound plate, you still need to clear your bar. If the next person who comes along wants to use 45s, he/she shouldn't be bothered with removing your 10-pounders.
While we're on the subject of gym etiquette - here's a few more!
2. Putting weights back where you found them
When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack.
3. Keeping your sweat to yourself
Carry a towel and wipe off any bench or machine you use.
4. Sharing equipment
In a gym, weight equipment is considered communal property, so don't sit on a machine while you rest between sets. Especially don't sit there reading a magazine, talking on your cellphone, or rehearsing an opera. Instead, stand up and let a fellow gym member work in — let the member alternate sets with you. The same rule applies if you're using a pair of dumbbells.
The only time you should retain possession of weight equipment while you rest is when you're using a barbell stacked with weight plates. Suppose that you're bench-pressing 75 pounds and someone else wants to bench-press 225 pounds, you can see what a hassle it would be for the two of you to work in with each other; between each set, you'd need to slide eight plates on and off the bar. So you're under no obligation to let the other person work in with you. (However, if people are waiting for the equipment, have the courtesy not to perform 15 sets.)
5. Helping the flow of traffic
Don't block the traffic flow. While you shouldn't camp out on the equipment while you're resting between sets, neither should you clog the pathways between machines or congregate with a dozen of your buddies in the free weight area. Not only is this inconsiderate, but also it can create a hazardous condition. In general, weight rooms are crowded with little room between machines. If you block space, someone may walk around you and inadvertently bump someone who's working out on a machine, causing the person to lose control and to drop a weight.
6. Hogging the drinking fountain
Don't stand at the drinking fountain trying to catch your breath when the line behind you is longer than the line for World Series tickets. Take a drink, and get back in line. Better yet, carry a water bottle in the weight room. For some reason, many people who use a water bottle on the stationary bikes and stairclimbers don't think of carrying one around the strength training area. When you do fill up your bottle, let everyone else in line get a drink first; don't hold up the entire gym membership while you fill a gallon-sized water jug.
7. Toting around your gym bag
Some people carry their bag from machine to machine. You know those large hollowed-out cubes called lockers? That's where you store your gym bag.
Tuesday, November 4, 2008
Major Member Success!
Ruby Griswold is awesome, Oh she is so awesome, Yeah! That's a shout out to Ruby for losing 65 pounds and 35% fat and for becoming a super healthy, energetic and driven individual! She is super inspiring and her fitness success story will be shared on our November Bulletin Board in the Weight room. Ruby has been a club member and employee since July 2006 and was motivated to make a change in her life and her health because of a deep love for her family! Ruby works a little with all of the trainers and loves her workouts with Jessie Mac! I love measuring her for her body fat check-ups because they are always so positive and so is she! If you know who Ruby is, give her a pat on the back when you see her. Nice Job Ruby!
Personal Training as a Holiday Gift?
OK, so we are having a special on Personal Training for the Holidays. I think giving personal training as a gift is a nice thing if you know someone who would appreciate it!
Key thing here is - make sure you know it's OK to give as a gift before you give it (you don't want to offend anyone)! How do you know it's OK? The person already has a personal trainer, the person has asked you to buy them training or expressed an interest in it but didn't want to pay for it themselves, the person has expressed an interest to you in trying personal training, the person is training for a specific event or they are trying to rehab from an injury and could use some extra guidance . Ok - you get the picture.......... Our special is a great deal - Buy 6 sessions for the price of 5 and you can double up on it so... you could, if you wanted to, buy 12 sessions for the price of 10. Ask myself or one of the trainers if you want to know more about it. It's a great way to keep yourself training and in shape during the holiday season!
Key thing here is - make sure you know it's OK to give as a gift before you give it (you don't want to offend anyone)! How do you know it's OK? The person already has a personal trainer, the person has asked you to buy them training or expressed an interest in it but didn't want to pay for it themselves, the person has expressed an interest to you in trying personal training, the person is training for a specific event or they are trying to rehab from an injury and could use some extra guidance . Ok - you get the picture.......... Our special is a great deal - Buy 6 sessions for the price of 5 and you can double up on it so... you could, if you wanted to, buy 12 sessions for the price of 10. Ask myself or one of the trainers if you want to know more about it. It's a great way to keep yourself training and in shape during the holiday season!
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