Tuesday, May 24, 2011

Biggest Loser Finale!

The twins, OMG they looked so different!  I did not recognize them!

Wow! all the ladies are looking so incredible.

I barely recognized Dustin or Sarah!

Where is Roulon?

Very disappointed in their chocie of celebrity trainer for next season.

Hannah and Olivia look amazing!

Yaaaaaay Olivia!

I know this season of contestants inspired a whole new group of people!
I am always inspired by their committment and hard work.  Every week they prove to the masses that you can be the change...it all happens 1 pound at a time...their are no quick fixes.  If they can do it...YOU CAN DO IT!!!


Health and Happiness,


Wednesday, May 4, 2011

Summer Season Renewals

Time to get the clients geared up for the summer.

After a packed schedule of clients, fitness classes, late nights at work, and prepping for the ACSM certification.  I am trying to lighten my load and improve the quality of my training sessions over the summer, I have narrowed it down to 3 clients, training 5 days a week, accommodating at least 2 sessions a week per client.  Some of them may be doubling up after their individual sessions are complete

We just wrapped up The CRC's Biggest Loser at the end of April.
My team and I were not able to secure a back to back victory, but we did come in a close second in all categories.  Everyone on my team was able to lose weight. We had a total weightloss of over 50 pounds.  2 of my team members lost nearly 20 lbs in 12 weeks, the other 2 loss just under 10.  I feel they all have the tools they need to maintain the weightloss and a healthy lifestyle.

Tuesday Session
1st of the summer session renewals. This client has been working with me for over a year and has loss over 20 pounds and is preparing to run her first 5K.  Tuesday we worked on her speed training we did some 1:2 intervals on the treadmill for about 11 minutes and then took the training outside and ran some hills at a 1:3 interval. We had a great time and a super hard workout.  Basically 20 minutes of vigorous cardio and some strength training to prevent injury to the knees, hamstrings, and calves.  We are modifying the Jeff Galloway 5K program to fit her current training schedule and I got the speed training ideas from my run training with The Atlanta Track Club and the Active.com run training article.  Thursday we meet again for a pace run!
How do you prepare for a 5K?
How do you speed train?
Wednesday Session
Today I had my 1st full session with my newest Biggest Loser alumna.  She is up for trying a few different methods.  Her main goal is weightloss.  We are still experimenting to see what works best for her.  Today she requested a Cardio Boxing based workout.  I was extremely excited to design todays workout.  I think it went really well for her first exposure to my style of kickboxing.  Our circuits include punches, cable and pulley strength exercise, and some sprint work.  The goal was to just keep her body moving, keep her heart rate up, and keep her entertained.  By the time she finished her last sprint she was definitely winded, let me know she was definitely working hard by the end of the workout.  Next week we'll try a racket sport!

Finally getting in a rest day from all the training today.  I was a little disappointed about taking an unscheduled rest day.  But I have to admit, my body needed it.  I aggravated my shoulder during last nights workout and got a chance to ice and rest it.  Back on the grind tomorrow tho.

Health and Happiness


Sunday, May 1, 2011

Run Around the Rock

Got in a 5 mile run yesterday with the Finacee.

The route around stone mountain was perfect.  Picturesque, breezey, and hilly.
But wooow did my hamstrings feel that.

Averaged about 11 minute miles, a decent pace for a marathon and considering how much weight training my legs have been taking.  I want to get down to 10:30 for the Marathon and 9:30 for the Peachtree Road Race.

Ran the PiMile 5K mid April with a finish time of 28:45.

The Body Building is coming along slowly but surely, I have a trainer now, a nutrition plan, a suit,  my body fat results, and a little less than 11 weeks to get my body ready.

Let's get ready to rumble!

Health and Happiness

- L-