A New Year

What are some of your New Year's Resolutions?  Make your goals, SMART goals.  Specific, Measurable, Attainable, Realistic, and Timely.  I hope you have a Happy New Year and hope to see you soon in the Gym.

Happy Holidays

Hey just want to take some time to wish everyone a Merry Christmas and a Happy New Year.  Keep up those good workout habits for 2013 and if you don't have the good workout habits than let's get started for 2013.  Here are some funny fitness quotes to end the year on a good note : )

“I decided to take an aerobics class. I bent… twisted… gyrated… jumped up and down… and perspired for a half an hour. But by the time I got my tights on…. the class was over!”

Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps.

The trouble with jogging is that, by the time you realize you’re not in shape for it, it’s too far to walk back

Weight Loss Tip: If you are afraid of gaining weight – drink 50 ml of brandy before every meal – it will reduce fear.

“The older you get, the tougher it is to lose weight because by then, your body and your fat are really good friends.” 

2013 Body Transformation Challenge

Hey everyone

So here is whats new.  Gold's Gym is doing a 12 week body transformation challenge that anyone can enter, Member or non-member.  We're giving away cash prizes to the winners so its definitely something to be excited about.  Pre registration is going on right now so get registered now for only $25.00.  Pay $25 for a chance to win $1000.  Sounds good to me : )  Let me know if you're interested or have questions and I can set up an appointment with you to get registered and get started.  Don't wait!!!

Christmas time

Don't let Christmas sneak up on you this year.  Come get a $100 dollar gift card at Gold's Gym Logan, Ut for only $10 dollars.  Keep one for yourself and give the others away to family, friends, neighbors, co-workers, etc....  Come talk to me about it.

Cardio

Let's talk about some of the benefits of Cardio.  We all know it is important but how important is it and what should I be doing to reap some of those benefits.  I like to follow the FITTE principle when it comes to cardio and make sure I cover every letter because each one is important when trying to design your cardio workout.  F=Frequency, we should be doing cardio at least 3 times a week but it also depends on what your goal is.  I=Intensity, if you walk, jog, run, bike or do other aerobic exercises the goal in this case is to get your heart rate up.  You should be getting up in the range of 70 to 80% of your Heart Rate Max.  If you don't even think about that when you do cardio than come and talk to me and I can tell you more about that. T=Time, we should be doing cardio for at least 30 minutes.  T=Type, there are many forms of cardio like I just mentioned.  They are all great forms of cardio but just remember to switch it up so your body doesn't adapt to that form of cardio.  E= Enjoyment, make cardio fun because if it's fun than you will do it.  Some quick benefits of cardio would be

1.  Lowers Cholesterol
2.  Lowers Blood Pressure
3.  Increases Circulation
4.  Increases Blood Flow
5.  Strengthens Heart
6.  Burns Calories

Anyone else want to add to the list?  There are plenty of other benefits so lets keep up the cardio ; )

Great Deal!!!

Hey, if you have been waiting for the opportunity to train with me here is your chance : )  Now at Gold's Gym you spend $10 dollars and get a $100 dollar Gift Certificate that you can put towards Personal Training with me.  It can only be used by 1st time clients so don't wait because this is only going for a limited amount of time because we only have so many Gift Cards, so hurry in.  You can either use that Gift Certificate for a membership or for Training.  Let me know if you have questions.

Gold's Gym Cookbook

The Trainers at Gold's Gym are going to be putting together a Healthy Recipe Gold's Gym Cookbook.  If you would like to send me a recipe that you have it would be greatly appreciated.  Make sure your name is on it and give us as much info about the recipe as you can (total calories, ratios between carbs, fats, and protein).  If you don't know any of that don't worry I will figure it out for you.  Can't wait to see what you send me : )

Pumpkin

Here is an article I read about the Pumpkin that I thought was interesting.

The pumpkin might be supernatural, seeing is believing

Posted October 7, 2012 by rawfoodhealth in The Raw Science
In folklore and fiction, the delicious pumpkin is often connected to the supernatural in some way. A widespread motif has witches turning people into pumpkins, or pumpkins into carriages. While most people use pumpkins to make Halloween decorations or prepare the traditional Thanksgiving pumpkin pie, few realize that the fleshy fruit is filled to the brim with disease-fighting nutrients. Pumpkin is a very versatile food item, and it can be prepared in multitude of ways, and it can safely be consumed raw. Almost all parts of the pumpkin are edible, including the seeds, the shell, the leaves and even its flowers.

High carotenoid content

The bright orange color of pumpkins is a direct result of their high alpha and beta carotene content. Beta carotene is a precursor of vitamin A, a crucial substance that is needed by the retina of the eye to form a special light-absorbing molecule called retinal. This molecule is required for proper low light and colored vision.
Pumpkin is also rich in lutein, a carotenoid that can only be synthesized by plants. It has been established that lutein is vital to human vision. Recent scientific hypotheses state that lutein acts as an antioxidant that protects the eyes from oxidative stress, while facilitating blue light absorption. It also plays an important role in a phenomenon known as “Haidinger’s brush”, which refers to the human eye’s ability to detect polarized light.
Alpha and beta carotene fight the damaging effects of free radicals, and can help prevent premature aging, heart conditions and nerve damage. Pumpkin is rich in cholesterol-lowering fiber, as well as vitamin E, for healthier skin, and vitamin C, for better immunity. But the physical health benefits of pumpkin consumption are not the only good news. A 2010 study established that the scent of pumpkin is an aphrodisiac, while the high zinc content of pumpkin seeds can help elevate testosterone levels in men.

Pumpkin works well with anything!

Pumpkin is an important part of the autumn harvest and a staple in traditional American cuisine. The easiest way to use it is to mash it and add it to soups, sauces, pies, beverages, specialties and deserts. Home-made pumpkin puree takes about 20 minutes to make and unlike the canned variety, it is 100% raw, fresh and bursting with vitamins. To prepare raw pumpkin puree, you will only need a medium sized pumpkin and an apple. Simply cut the pumpkin in half, scoop out the seeds, core the apple, cut both fruits into small pieces and blend them until you obtain a smooth puree! 
What’s more is that there are only about 80 calories in a cup of pumpkin puree, making it one of the healthiest treats you can make at home. Being a natural diuretic, pumpkin can help flush out toxins from the body, stimulate the kidneys and even help fight infections caused by parasites. One study coming from China revealed that regular pumpkin consumption can help repair damaged pancreatic cells and boost insulin levels for people suffering from diabetes. With such a wide range of benefits, pumpkin truly is one of the most underrated superfoods out there.

Rx Oils

EFA's play a critical role in working and maintaining a healthy body.  What are EFA's?  It stands for Essential Fatty Acids.  Why are they essential?  Because the body has to have them in order to survive but your body can't synthesize them from any other substance, so a direct source is required.  So what do EFA's do for you?

1. Increase energy, Performance, and Stamina
2. Strengthens bones
3. Promotes Healthy Immune System Function
4. Aids in Weight Loss
5. Helps Maintain a Healthy Heart
6. Speeds the Healing Process
7. Enhances Brain Function
8. Produces Healthy Hair, Soft Skin, and Strong Nails

Ask me about our Rx oils supplement that includes your omega 3, 6 and 9 fatty acids.  So you can start seeing some of the benefits of EFA's.

Guess the amount of calories

Any guesses as to how many calories is in one Texas Roadhouse Roll, and how many calories would it be if you added 1 and 1/2 tablespoons cinnamon butter to it?  What do you think?

Excited

November is going to be an exciting month.  I will be teaching a Rip 60 class at 5:30am on Monday, Wednesday and Friday.  I will also be teaching a youth soccer team from club Infinity on Tuesday's and Thursdays at the Freemotion facility in town.  I love what I do and I'm looking forward to teaching these kids and getting them better prepared for their soccer season. 

Reminder

Just a reminder for everyone to come and get signed up for our RIP 60 Classes that will be starting next week (Nov 5th).  We have several times available so get signed up and bring a friend.  You don't have to be a member of Gold's Gym to come and join the class.

Here is what Rip 60 is : )

http://www.youtube.com/watch?v=42e0l0nu1HU

Anthony Robles in our Summer bootcamp

So I was able to get the video that we took of Anthony Robles joining us for one of our early morning bootcamp workouts.  We really had a blast having him there and just wanted to say thankyou Anthony for joining us.  We did some fun relays so just enjoy and keep in mind we're not professional cameramen.  : )

Here is the Link http://youtu.be/DXBHJKpFzjY

 

Joints

Make sure when you're going to do a workout no matter what workout it is do a nueromuscular warm up first.  Wake your joints up first since all of our movement starts at the joints make sure and rotate those joints before you stretch your muscles.  It's also a good idea to do more of a dynamic warmup and stretch, than to do a static stretch.

Glutamine

One of the most abundant amino acids found in your body is Glutamine and it can do a lot of great things to help you during and after your workout.  Here are some of the benefits - 

1. Helps build Proteins, and repair muscle

2. Promotes muscle growth

3. Increases muscle hydration

4. Stimulates growth hormone release

5. Speeds healing and improves your recovery time from injuries or surgeries

6. Can boost your immunity system

7. Can enhance mental function

If you feel like you would benefit from any of that or you have questions let me know and we can see if Glutamine would be a good option for you.

Something new

I thought I would share something new with you about the benefits of adding rotation to your workout.

1. Rotation is Power
2. It helps prevent injuries
3. Its functional training which means in our everyday lives rotation is what we do everyday so adding rotation into our workout routines will better prepare us for life.

One of the best programs hands down out there that will give you the best workout with rotation added to it is Rip 60.  Come check it out here at Gold's Gym.

Mountain Climbers

How many of you like doing Mountain Climbers?  My client today that did them didn't have anything good to say about them.  Great total body exercise and it's also a good exercise to throw into the middle of your workout to get your heart rate up.  The next time you do this exercise let me know what you think.  ; )

A good snack

So I have to be honest in telling you I was not a big fan of greek yogurt but just recently my wife had me try some Dannon Oikos nonfat greek yogurt and it was actually really good.  It has fruit mixed into it and they have a lot of different flavors.  I just had a mango and apricot one this morning.  Definitely a good healthy snack that you could take to work with you so give it try.  It's only 130 calories and it is a great source of protein.  Let me know what your favorite kind is.  : )

New Rip 60 Classes

We have finally got our new Rip 60 Frame set up and ready so we will be starting Rip 60 classes the beginning of November.  These classes are for anyone to take.  You can be a member of Gold's Gym or a non member it doesn't matter.  Let me know if you have questions and come get signed up at Gold's Gym.  We have a sign up sheet available at the front desk.  We will be having several classes at different times. 

Omega 3 fatty acids

One of the healthy fats out there that I recommend to all of my clients would be your omega 3 fatty acid.  First off the main food you can find this in is fish.  So if you eat a lot of fish you probably don't need to take an extra fish oil supplement but if you don't eat a lot of fish I would recommend taking a supplement that includes omega 3 fatty acids.  Some of the benefits of this fatty acid is that it is great for your joints and there is also strong researched evidence that the omega 3's EPA and DHA help with heart health and lower your triglycerides.  

Food Drive for the Food Pantry

Just letting you know this would be a great opportunity to help our community out and get something for yourself as well.  Bring a bag of non perishable food items into Gold's Gym or any GNC location in Logan and get 2 free training sessions and a nutriotional consultation.  All bagged items will be given to the food pantry to help our community.  This will be going on for the whole month of October.  Let me know if you have questions.

Rear Deltoids

Hey just wanted to share with you something I learned from one of the other Trainer's here, my good buddy Shane Christensen.  If you're having a hard time hitting your Rear Deltoids try doing an Upright Row with a wider grip.  You can either use a bar or use dumbells to change it up.

Dual Cable Cross

So one of the machines I have my clients use a lot is the Dual Cable Cross machine designed by Freemotion.
If you ever have a chance to us one than do it!  Here are some of the benefits that I have seen and experienced from it.

1. It allows the user to target every part of the body
2. It builds stability and coordination
3. It functionally trains the muscles of the entire body to work together.
4. Enhances strength by allowing users to perform movements that mimic sport specific activities.
5. It also mimic's everyday movements that you do inside and outside the home or movements at work.

Incline Training

I have been using Incline Training on quite a few of my clients so I thought I would let you know what some of the benefits are of Incline Training. 

1.  Enhance weight loss
         - Walking at inclines greater than 15% is a more effective fat burning workout than walking or running on a flat surface.

2.  Burns fat calories
         - Incline Training burns calories from fat vs. carbohydrates burned in intense aerobic training.

3.  Lower exertion, higher fat burn
         - Compared to running on a flat surface, walking at 2mph between 16% and 18% incline burns 30% more fat.  At 21% incline range, it burns 70% more fat.

4.  Less joint impact

5.  Reduces injury risk

Those are just some of the many benefits that you can get from Incline Training so come check out our new Incline Trainers at Logan Gold's Gym.

5 Components of Fitness

Since I have been training for over 3 years now I am still amazed at how often these steps get skipped.  Even though we all have different goals the steps are always the same to reach those goals.

Step 1
Nutrition-its 80% of your goal

Step 2
Cardio-Make it fun : )

Step 3
Supplementation-be taking a multivitamin, and get your omega 3 fatty acids in as well.

Step 4
Resistance Training-Muscle is what burns fat so lets not forget about this step

Step 5
Professional Assistance-Education, Motivation, and Accountability.  That is where I come in.  I design the program for you that will cover all of the 4 steps.  Come see me so you know where to start!

Protein

It's been awhile but I thought I would leave this little piece of information.  It is something I learned from one of the trainers at the gyms.  Its just a saying, The Less Legs the Better the Protein.   Make sure to get a good source of protein in with every meal.   Fish is usually the best source, than chicken, than beef.  If you're going to go beef than get it lean. 

Hill workouts

If you really want to change things up a bit than try this exercise on for size.  A few posts ago I mentioned doing burpees up the hill.  Well how about doing burpees up the hill carrying a 25lb plate.  For some of you guys you could do it with a 35lb plate.  We did those this morning along with out and ups, lunges, backwards bear crawl  and carrying weights up the hill.  So many things to do with a hill : )

Burpees up the hill

If you're wanting something new to change your outdoor workouts than I think you would love doing burpees up the hill.  Doing that with a combination of speed runners up the hill, backwards bear crawl up the hill, and decline situps it turns out to be a great workout. 

The workout went great with Anthony Robles.  We had a great team workout and I'm excited to show you what we did.  I will be putting on a few videos that we took as soon as I can so be looking for that shortly. 

Anthony Robles NCAA Champion

Hey its not everyday that you get to train an NCAA Champion for one day.  Anthony Robles is the 2011 NCAA Wrestling Champion and he will be in town and wants to come do a training session with me.  If you ever get the chance to read about his story, he has a book coming out in October of 2012 called Unstoppable.  He has such an inspiring story, so if you need a way to get remotivated again or need some inspiration than check out his book.  I will let you know how our workout goes.  : )  I'm excited!!!

Team workout

Here is a fun team workout that you can do.  It would be best if you had teams of 5 or 6 but any number will work.  For my teams I had 7 different exercises because I was expecting 5 to 6 on each team so make sure you have enough exercise for everyone.  I decided to focus on core alot so here are the exercise's I put in the jar.  Burpees 15 reps, Oblique crunches 30 reps, Straight Arm Plank to Row 40 reps, V-sit with Medicine ball Press 50 reps, Russian Twists with Medicine Ball 50 reps, Turkish Get up 14 reps, Speed Skaters 40 reps.  Each team member draws a slip of paper out to tell them what to do and than starts.  When you finish you run over to a seperate cone area where you run between the cones that are set about 15 yards apart.  Everytime you go down and back that is 1 point.  When the last person finishes their exercises you can stop everyone and pick a random person out from both teams and have them tell you what their points were.  The team with the most points at the end of the workout wins.

Partner Workouts

Working out with a Partner can be nice sometimes.  You can help push each other and feed off of each other's energy.  Try some of these partner workouts.  Face each other and do a pushup, then touch your partner's shoulder once you do the pushup.  Another partner workout is stand back to back and go down into a squat position pushing against each other.  You can also stand side by side and do jump squats together.  At the top of your jump give your partner a high five.  If you want more ideas just let me know because there are plenty more where that came from.  Get you friend, family member, neighbor off the couch and out of the house to workout with you.  Push each other!!

Four sets of Mountain Climbers with pushup.  30 seconds on 15 second rest.  Situps with a dumbbell punch and leg ups.  4 sets, 45 seconds on 15 second rest.  Bear crawl forward and back with toe touch pushups.  Shoulders, arms and abs should be on fire when you get done with it.  Enjoy!!! : )

Rapid Fit workout

RapidFit week 8 is a great workout.  Just ask Tony and Angie Guillen.  Jump squats with medicine balls, one foot reverse lunges on the vertex machine and skipping backwards at a 24% incline on the incline trainer.  That was just the beginning.  RapidFit I would have to say is hands down my most favorite workout routine.  Its fast, its creative and it makes you push hard.  Anyone who wants to get to the next level should definitely get in touch with me to start a RapidFit workout program.  I also learned today that apparently Burpees and Flip Flops are related so I can't put them both into a workout.  I will try to remember that for next time Katelynn : ).

Workout for today

So here is your workout for today.  You will have 12 stations, and at each station you will be there for 1:30.  Some of the exercise you will switch sides half way through.  Station 1 - Weighted plate squat, 2 - Hip Raise with Medicine ball squat, 3 - One arm Dumbbell Snatch, 4 - Squats with resistance band, 5 - Push up on one leg, 6 - Vibration squats, 7 - Pike to straight arm plank with yogaball, 8 - Turkish get up, 9 - Single leg hip bridge, 10 - Speed runners with hip rotation, 11 - Squat thrusts, 12 - Crunches.  Get ready for a total body workout.  Let me know what you think!

IFIT

So I just had the opportunity to be shown how to use Ifit.  What an awesome program.  For those of you who don't know what I'm talking about it is a program that allows you to run anywhere in the world on a treadmill.  Just yesterday I ran in Central Park.  That is just scratching the surface with Ifit so I am so excited to find out more about it and apply it here at Gold's Gym.

Last Day of Bootcamp for July

Last bootcamp day in July.  Burpees, Jump Squats, Jumping Lunges, Wheelbarrow walk and several other exercises.  After each exercise everyone held their straight arm plank in high, medium and low position.  Whitney did plenty of burpees, and I think it was Jen who did alot of Jumping Lunges.  Thanks to everyone who participated.  Most of you are coming back for more in August so that will be great but for those who I won't see thankyou for being there and I hope you had fun and were able to get a good start on your reaching your goals.

Hill Running

You knew the running day was going to come sometime : )  Yeah it was Friday.  I didn't count how many times they went up the hill and I'm pretty sure everyone will have a different number but lets just say it was alot.  Reverse Lunges up the hill, lunges up the hill, backwards, sprints, jogging, bear crawl backwards up the hill and at the bottom of the hill it was static squats, vibration squats, straight arm plank, and speed runners.  But even with all of this I still didn't have anyone puke so it was a good morning.

Pictures from our Wednesday workout.

Team workout

Here is what we did on Wednesday.  We had 7 different stations with exercises assigned to each station.  No one knew which station was which exercise until they got to the station and looked at the paper under the cone.  The 7 exercises we had were squats with knee drive, reverse lunges, squat with kettlebell press, front raise with resistance band, hands up push ups, mountain climbers (feet go outside the hands while keeping your hips square), and step ups with one leg hop.  On each paper under the cone was the exercise they had to do at that station and the number of reps.  In order of the exercises I just gave you, here is the reps assigned to each exercise 50,50,50,30,30,40,40.  After you finished your station you had to run and grab a 12 lb medicine ball and hold a v-sit until the rest of your team came and sat down with you.  Once your whole team was there you had to pass the medicine ball between your whole team 5 times before you could get up and go to the next station.  The team that got through all the stations first won.  Sounds pretty simple right! : )  Have fun!!!

So here is the link that you need to go to so you can see our Deck of Cards workout.  Hope you love it just as much as everyone else : )

http://youtu.be/08LYuy2pGng

100%

Killer workout today.  Lots of Burpees for some (Ty and Whitney) and for others it was Kettlebell swings (Logan, Greg).  It was the deck of cards workout again today and it was a good one.  We had a 3 way tie for first between Logan, Greg ,  Jen, Ty,  and Lynsey, Catelyn.  Great job everyone.  I have a video that I will post asap of the workout so you all can see it : )

5 am was early this morning but it turned out to be a good bootcamp.  I had 11 people there so we ended up going through 15 different stations.  On average we were at each station for a minute and a half.  Station 1 was a tire pull with 30lbs of weight in the tire, station 2 - 35 lb plate was in a backpack and you had to climb stairs, station 3 - weighted rope slaps, station 4 - running ladders, station 5 - db punches, station 6 - db bicep curl, station 7 - tricep plate extension, station 8 - jumprope, station 9 - pushups w/opposite and extend, station 10 - yogaball exchange, station 11 - squat to knee drive, station 12 - hold medicine ball above head, station 13 - static crunch w/side rotation, station 14 - jumping lunges, station 15 - one leg hip raises.  THE END!!  The key is to keep everyone moving, no breaks.  This is a great ab and upperbody workout.  I'm looking forward to Monday's workout.  Keep up the good work everyone.

We did a group workout on Wednesday which consisted of a couple parts.  The first part was that I had about 9 cones about 10 ft apart going up the hill numbered 1 through 10.  Everyone was in a line down at the bottom of the hill and the first person would have to run and touch cone 1 and then go to the end of the line.  The next person would go to cone 2 and return.  While each person was running to their cone the rest of the group at the bottom of the hill would be doing the second part which was doing several exercises that I just pulled from a bunch of things that we had done in the past.  So for example they did lunges, jumping squats, jumping jacks, burpees, mountain climbers, static squat hold, vibration squats, hip raises, squats, and one leg hops.  After the first round we started over again but you want to make sure that each person goes to a different cone the second time around.  We did 2 rounds and then went and did decline situps.  After that we went and did 2 more rounds of the cone ladders and then finished off the morning with more decline situps.  As you can tell from all the exercises it was definitely a leg day and I think everyone was feeling it.  So have fun with that one!

Running the stairs while holding a medicine ball above your head sounds like a great way to start off Monday.  Everyone got to choose their partners today so while one partner ran the stairs the other partner was doing a circuit that included sprints, side shuffles, lunges, lateral squats, and lateral plank walks.  It wasn't as hard as some of our other workouts but I stopped it 10 minutes early and did a 10 minute ab workout and I think that is what got everyone.  Looking forward to Wednesday.

Small bootcamp numbers today but we still got a good workout in.  Today's workout consisted of Wall sits, DB punches, wheelbarrow walks, bear crawls and the icing on the cake was running up the hill with your partner pulling you back with a resistance band.  We went forward and backward up the hill.  It was brought to my attention that Stephanie is the only one of my bootcampers that has been to all of the bootcamps so far WAY TO GO STEPH!!!!!

So I figured that since it has been so hot recently why not talk a little about the benefits of water.  We have all been told to always drink lots of water but why?  Water has several benefits to them so let me explain a few to you.  First off our body is made up of mostly water so we need it to survive.  Some other benefits would be that it

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organs
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturizes our joints

Those are just a few benefits but as you can see water is very important so if you're ever feeling fatigued or getting headaches that could be a sign of dehydration so drink up.  1 Gallon of water a day : )

Deck of Cards Workout this morning went Great!!

Teams were Jen and Katelynn, Dale and Greg, Stephanie, Kylie and Logan.  4 people picked out the exercises from a hat so we ended up with Superstars, Ballslams, Out and Ups, and Static squat with rotation with a Medicine ball.  Ace was wild which made things a little more interesting : )  In the end Jen and Katelynn won with 27 points, Dale and Greg had 25, and Stephanie, Kylie and Logan had 20 points.  We will definately have to do that one again before the end of the month.  I forgot once again to take some pictures but that won't happen again.  Sorry!!

To start out I think everyone in my bootcamp this morning would agree that today was probably the most difficult so far.  So what made it so difficult?  We had 2 teams of 5, you can do this with as many people as you want.  Each team got to decide the order they would be going in.  After they got that decided we started the circuit.  We had 9 stations but you can choose to have more or less.  Station 1 was 50 squats, #2 was 25 superstarts, #3 - 15 Burpees, #4 - 30 hands up pushups, #5 - 30 plank jacks, #6 - 30 figure 8's w/kettlebell, #7 - 30 alternating planks, #8 - 30 situps w/medicine ball, and #9 was 30 mountain climbers.  After you finished the mountain climbers you had to jog about a quarter of a mile up hill then run down a few flights of stairs where the start was waiting for you again.  The only rule there was essentially was that you had to stay in the order you started so you could not pass anyone on your team.  Which meant that if you finished the superstars at #2 before your teammate finished burpees at #3 you had to continue doing the superstars until your teammate finished.  The only time you could lap any of your teammates was on the running part but once you got back to the start you had to start in order again so you had to wait for the person in front of you to get there.  We ended up being able to go through the whole thing twice in about 45 minutes.  It was great and thankyou everyone for pushing yourselfs.  If I would have told you that you would be doing this workout a couple of months ago you would have told me there is no way you can do that but don't under estimate yourself.  You're stronger than what you think you are so keep up the good work and lets kick it into HIGH GEAR!!!

It was a little wet Friday but that made things a little more interesting right?  Another circuit workout today but between each circuit they all had to do a little cardio exercise.  They ran up Old Main Hill 2 times forward and backward, they also did bear crawls, crab walks, and army crawls which was I think the most fun because that's where everyone got to get a little wet.  Some of the circuit stations consisted of jump squats, reverse plank, squats, step up with knee drive, straight arm plank, and medicine ball slams.  Everyone is pretty worn out by the time we're done so I must be doing something right : )

This was a partner workout and it consisted of running up and down the hill in the picture.  The first partner went up and started with 10 burpees while their partner waited at the bottom of the hill doing bicycle crunches.  Once the partner got down the other started up.  They did 10 burpees then 8,6,4,2,0.  At the 8,4,0 set they had to go up the hill backwards.  That took about 45 minutes and at the end we all finished with planks.  Going backwards up the hill really makes those quads burn!!  Everyone was sleep deprived with this workout because it was the 4th of July and Logan City had fireworks the night before so everyone was really awake for this one.

What a beautiful morning it was today.  A perfect morning for Burpees, Kettlebell swings, V-sits, Stairs, weighted rope swings and much more.  Today we did a circuit to kick off our boot camp.  Hope everyone liked it : )  Everyone ROCKED IT!!!!

So my new outdoor Boot Camp will be starting on Monday July 2nd so I am really looking forward to posting some pictures about it and letting everyone know what we have been up to so stay tuned.  I also just got back from a RapidFit Training in Pocotello, Id at the Gold's Gym there.  It was great!  I learned some new things about Freemotion's Incline Trainer, dual cable cross machine, and the vertex vibrating platform.  Let me give you just a tidbit of info about the Incline Trainer.  This is not an ordinary treadmill, this treadmill goes up to a 30% incline so you can magnify your workout without increasing your injury risk.  I can put you on the incline trainer at 18% incline and have you walk at 2mph and you would be getting a better workout then someone who is running at 6mph on a treadmill at a 0% incline.  The reason why is because I can get your HR up faster and you will be burning more of your fat stores than the other person.  If there was one piece of equipment that I would recommend people to get in their homes if they were looking for something, the incline trainer would be it.  If you're interested in learning more about the RapidFit program or about some of the equipment I mentioned, get in touch with me and I can share more with you.

I don't think my bootcamp clients were very happy when I told them to put the 20lb bar on their back and hike up the first part of the Bonneville Shoreline Trail at First Dam.  They did a great job though and finished strong.  Way to go!

Has anyone ever had the opportunity to train with Rip 60?  If you haven't let me just say that it is awesome.  Rotation Is Power.  Rip 60 which was created by freemotion is a great program out there that anyone can use or be a part of.  You essentially use your own body weight for the workout and you may think that is easy but I can make it hard for you.  You can accomplish anything with it and you can even have it inside your own home.  I have had a lot of clients use the Rip 60 program and I have incorporated it into other things they have been doing.  If you're looking for something to really work your core then I would be happy to show you or tell you more about Rip 60.  If you have used the Rip 60 bands or been involved with the program tell me what your favorite exercise is with the bands.

I have had the opportunity to work with someone who has gone through a whole lot within the past 6 to 8 months.  I hope we all can learn something from this experience that my client had, I know I certainly have.  About 8 months ago (rough guess)  Jeanette John was in a motorcycle accident with her husband in Colorado.  To make a long story short she was injured very badly and her husband was injured as well but not to the extent of Jeanette.  Jeanette had brain trauma, 2 collapsed lungs, broke every rib on both sides, broken collarbone, broken scapula (shoulder blade), broken arm and plenty of other things.  She was in a hospital in Colorado for a few months but still to this day doesn't remember being there.  She was then life flighted to Salt Lake where she finished her recovery.  Jeanette is a walking miracle literally because the doctors didn't give her much hope.  They weren't sure what she would be able to do or if she would even be able to walk.  A couple of months ago Jeanette came into Gold's Gym where I work and approached me to talk about possibly doing some personal training.  She told me her story and what had happened but she said the best thing for her would be to get back into the gym.  I told her I could help and we started creating a plan.  Now that it has been a couple of months since we started working out we have been seeing some great progress.  There are some things that we won't be able to fix until some of the plates, screws, and pins get taken out but the biggest change that is taking place right now is her stability is better, and we're increasing strength a step at a time.  Every day she comes into the gym and she will always feel pain.  Not because I'm working her out hard but because of the accident there are certain things that she will always feel.  Jeanette you're an inspiration to a lot of people out there and I'm one of them.  I love training you because you push yourself every day you're with me even though it hurts.  Keep pushing and I promise it will be worth it in the end. 

So what a great day today : )  If you ask any of my clients that I'm pretty sure they would disagree.  So I thought I would share some of the things we did today with everyone.  Today was a day of circuit training for some of my clients.  Sometimes I like to throw in a random workout that will completly throw them for a loop so today was that day for some (Sam, and Whitney). It's a good idea when you're working out to change things on a regular basis.  You shouldn't go more than 3 weeks without changing something up so if that's you that I'm talking about, change something and make it fun!  Way to go everyone that I trained today.  Jen I hope your legs will be sore tomorrow : )  and Good Luck Whitney at the Ragnar Race.  You will do awesome because that's what we have been training for.

Just practicing on how to add photos.  Just so you know this is my little girl Maci.  She is 18 months old : )

The Start

Hey everyone!
So I was reading in one of my Personal Training books the other day and it gave me a great idea.  It told me to create a blog about my Training.  What a great idea, only I have never done this before so I apologize up front for all the mistakes I will make with this.  I'm excited to share with everyone what I absolutely love doing, which is Training.  I will be posting pictures of clients and what I have been doing with them.  Obviously it will be with their consent but I have alot of clients who are kicking butt and I want all of you to see that, so hopefully it can inspire you to get out and start exercising as well, or if you're already exercising maybe I can give you some new ideas.  If you ever have any questions don't hesitate to call me or email me.  My main goal with this blog is to help others and help you to see that this is one of my passions in life and I want to share it with you.
Thank you and stay tuned for some exciting stuff!!