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.
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?
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.