Hey All, IIIIIIIIIIIIIIIII'm back!
Bikini Bootcamp went well and I looked pretty good in my string bikini on the beaches of the Dominican Republic ;-), I'll have to catch you up on that a lil later, because right now....
ATTENTION: ALL FITNESS PROFESSIONALS AND PARTICIPANTS!!!
SCW ATLANTA MANIA is here!
What is SCW Mania...
SCW Mania is a huge conference that travels coast to coast hosting 100's of workshops, certifications, and lectures on the latest in fitness programming and technology. The conference last 3 glorious days and it is a great way to pick up CEU's, network, and stay at the forefront of the constantly changing fitness industry.
Last year was my first time attending the conference it was exhilirating and exhausting attending multiple workshops and certifications from 7am in the morning to 8pm in the evening...it was awwwwesome!
This year I am going back, as a volunteer, still picking up most of the classes and CEU's I want, but also helping ensure that others have the same great experience I did.
I will take my laptop with me, I'm assuming the hotel will have wireless, so that you can tag along with me for 4 days of fun and fitness in Atlanta!
see you at Mania!
- Health and Happiness -
-L-
Wednesday, June 10, 2009
Wednesday, April 22, 2009
ACE Personal Training in Practice
The new ACE workshop was this weekend.
I was extremely impressed with our instructor Valerie Hess, she is a very dynamic instructor and has a wealth of knowledge about personal training, and she is located right here in Atlanta!
The highlights...New ACSM and ACE Guidelines revealed!
We got a first look at the material from the 8th edition ACSM manual and the 4th Edition ACE Manual, including new standards for cardiovascualr and strength programming.
My favorite parts were the demonstration portions of class.
I got to go through a full Fitness assessment, including determining Target Heart Rate utilizing the Ventilatory Threshold(the new cardiovascular standard), Body Fat Assessments, Core Strength Assessments, Periodization Programming, and Stretch Techniques.
I got to perfect my skills in Blood Pressure and Skin Caliper assessments.
Below are a few of the new assessments in the ACE Personal Trainer Manual 4th Edition:
The Ventilatory Threshold or your new Target Heart Rate.
Your VT1 is the crossover point where your body goes from aerobic to anaerobic work, basically your looking for the point where your client begins to go from light to heavy breathing, before labored or huff and puff. This is a treadmill protocol it can take from 10 to 15 minutes depending on the client.
- Step 1: Set treadmill between a .5 and 1.5 incline (whatever standard you will be using for training) and have client walk at a comfortable pace ( recommended start is 2.0 - 3.0 mph).
- Step 2: Every 2 mins have your client recite a 10 sec phrase ( reccommended: pledge of allegiance) and listen for changes in breathing.
- Step 3: Terminate the protocol when your clients breathing becomes labored, or their is a noticable breathe every 2 to 3 words of the pharse they are citing.
- Step 4: Repeat the test every 24 to 48hrs
Try it yourself and compare your VT1 to the old formula for
THR [(HRmax(220-Age) -RHR) x .80) + RHR]
New Core Assessments
Transverse Abdominus Strength: client lies on inflated blood pressur cuff and retracts abdomen, strength is determined by subtracting starting pressure from pressure when client contracts abs.
Oblique Endurance: client goes into side plank and holds as long as possible, time each side
Hip Flexor Endurance: trainer assist client into an angled sit, watch form, terminate test when clients form changes
Low Back Endurance: trainer supports client in a back extension, client holds extension, test is terminated when clients form changes
- a ratio is taken of the assessments to determine muscular imbalances
- these are just descriptions of the assessments, the full assessments can be found in the 4th edition of the ACE Personal Trainer Manual , do not attempt these assessment until you have read through their full execution, attempting them based on the above description could pose a hazard and be potentially dnagerous to the client or trainer -
We also learned ACE style sports agility drills, which I was really excited about, it really kicked my butt and I cant wait to added to my routine and my clients.
It was a great weekend. I learned a lot and got to meet some very cool trainers in the city.
I will definately be attending more ACE live workshops it really helps put theory into practice.
If you are into the science behind the exercise I WOULD DEFINATELY RECCOMMEND this workshop!
-Health and Happiness-
-L-
I was extremely impressed with our instructor Valerie Hess, she is a very dynamic instructor and has a wealth of knowledge about personal training, and she is located right here in Atlanta!
The highlights...New ACSM and ACE Guidelines revealed!
We got a first look at the material from the 8th edition ACSM manual and the 4th Edition ACE Manual, including new standards for cardiovascualr and strength programming.
My favorite parts were the demonstration portions of class.
I got to go through a full Fitness assessment, including determining Target Heart Rate utilizing the Ventilatory Threshold(the new cardiovascular standard), Body Fat Assessments, Core Strength Assessments, Periodization Programming, and Stretch Techniques.
I got to perfect my skills in Blood Pressure and Skin Caliper assessments.
Below are a few of the new assessments in the ACE Personal Trainer Manual 4th Edition:
The Ventilatory Threshold or your new Target Heart Rate.
Your VT1 is the crossover point where your body goes from aerobic to anaerobic work, basically your looking for the point where your client begins to go from light to heavy breathing, before labored or huff and puff. This is a treadmill protocol it can take from 10 to 15 minutes depending on the client.
- Step 1: Set treadmill between a .5 and 1.5 incline (whatever standard you will be using for training) and have client walk at a comfortable pace ( recommended start is 2.0 - 3.0 mph).
- Step 2: Every 2 mins have your client recite a 10 sec phrase ( reccommended: pledge of allegiance) and listen for changes in breathing.
- Step 3: Terminate the protocol when your clients breathing becomes labored, or their is a noticable breathe every 2 to 3 words of the pharse they are citing.
- Step 4: Repeat the test every 24 to 48hrs
Try it yourself and compare your VT1 to the old formula for
THR [(HRmax(220-Age) -RHR) x .80) + RHR]
New Core Assessments
Transverse Abdominus Strength: client lies on inflated blood pressur cuff and retracts abdomen, strength is determined by subtracting starting pressure from pressure when client contracts abs.
Oblique Endurance: client goes into side plank and holds as long as possible, time each side
Hip Flexor Endurance: trainer assist client into an angled sit, watch form, terminate test when clients form changes
Low Back Endurance: trainer supports client in a back extension, client holds extension, test is terminated when clients form changes
- a ratio is taken of the assessments to determine muscular imbalances
- these are just descriptions of the assessments, the full assessments can be found in the 4th edition of the ACE Personal Trainer Manual , do not attempt these assessment until you have read through their full execution, attempting them based on the above description could pose a hazard and be potentially dnagerous to the client or trainer -
We also learned ACE style sports agility drills, which I was really excited about, it really kicked my butt and I cant wait to added to my routine and my clients.
It was a great weekend. I learned a lot and got to meet some very cool trainers in the city.
I will definately be attending more ACE live workshops it really helps put theory into practice.
If you are into the science behind the exercise I WOULD DEFINATELY RECCOMMEND this workshop!
-Health and Happiness-
-L-
Monday, April 13, 2009
Bikini Bootcamp
It starts today...okay it should have started yesterday, but Big Mama made such a great Sunday Dinner, and you can not say no to Big Mama.
So Bikini Bootcamp has become a summer tradition.
It is a 4 week, 5 day, high intesity circuit workout schedule, perfect time frame to drop off those last few pounds before swimsuit season.
The workout I choose to use is a modification of Hers Muscle and Fitness Workout Routine from about 2 years ago. But, it is one of the best workouts I've tried: Quick Results and Lasting Strength Gains!
What's great about this workout - diversity!
If you are the type of person who appreciates variety this is a great workout for you.
Most trainers will tell you one of the most effective ways to break a plateau or restructure your body is by revitalizing your routine and overloading your muscle groups.
So 5 Days, 5 Different workouts, each day focusing on 1 or 2 muscle groups:
Chest and Arms, Legs, Shoulders, and Back
What's difficult about this workout - not for BEGINNERS!
The way the program is designed it is a progression from a 2 day workout, to a 3 day workout, to this final 5 day workout. So the 5 day is not for beginners, it is for the experienced strength participant that wants to take there workout to the next level. At least 3 sets of 15 reps.
Draw backs - Time
One of the biggest drawbacks to this workout is the amount of time you have to put in.
The guide says it will take you 30mins and for some of the routines that is true, but if you are utilizing a shared gym facility it can take you 45mins to an hour. At 3 sets of 15 reps this routine can get lengthy.
So what is my goal, I've gotten to a good lean weight prepping for the Peachtree Road Race.
Now i'm looking to add some muscle mass, opting for lower reps and higher resistance, with short cardio intervals mixed in to keep my cardio up.
So I'll be posting weekly updates, and pieces of the routine, so you can get a sneak peak into how I train.
Health and Happiness,
-L-
So Bikini Bootcamp has become a summer tradition.
It is a 4 week, 5 day, high intesity circuit workout schedule, perfect time frame to drop off those last few pounds before swimsuit season.
The workout I choose to use is a modification of Hers Muscle and Fitness Workout Routine from about 2 years ago. But, it is one of the best workouts I've tried: Quick Results and Lasting Strength Gains!
What's great about this workout - diversity!
If you are the type of person who appreciates variety this is a great workout for you.
Most trainers will tell you one of the most effective ways to break a plateau or restructure your body is by revitalizing your routine and overloading your muscle groups.
So 5 Days, 5 Different workouts, each day focusing on 1 or 2 muscle groups:
Chest and Arms, Legs, Shoulders, and Back
What's difficult about this workout - not for BEGINNERS!
The way the program is designed it is a progression from a 2 day workout, to a 3 day workout, to this final 5 day workout. So the 5 day is not for beginners, it is for the experienced strength participant that wants to take there workout to the next level. At least 3 sets of 15 reps.
Draw backs - Time
One of the biggest drawbacks to this workout is the amount of time you have to put in.
The guide says it will take you 30mins and for some of the routines that is true, but if you are utilizing a shared gym facility it can take you 45mins to an hour. At 3 sets of 15 reps this routine can get lengthy.
So what is my goal, I've gotten to a good lean weight prepping for the Peachtree Road Race.
Now i'm looking to add some muscle mass, opting for lower reps and higher resistance, with short cardio intervals mixed in to keep my cardio up.
So I'll be posting weekly updates, and pieces of the routine, so you can get a sneak peak into how I train.
Health and Happiness,
-L-
Thursday, March 19, 2009
ACE Personal Training in Paractice - ATLANTA
Hey All,
I am almost in Trainer Zone, I have shadowed a few sessions and I am really excited about getting clients and creating programs. The trainer I've been shadowing suggested I attend the ACE Training In Practice Workshop. She said it was really great, that it taught her some tips and tricks to make her indespensible in the industry. Sounds like a good investment to me.
For those of you in the fitness industry, their is a personal training workshop coming to Atlanta.
ACE is presenting the Personal Training in Practice Workshop, here is a brief synopsis:
"A must-have practical training experience for personal trainers, this comprehensive workshop provides a unique learning opportunity. Discover the true art of personal training using the latest assessments, behavioral and motivational strategies, and ACE's new program design model.Traditional workshops are generally limited to physiological assessments, program design and exercise instruction. Personal Training in Practice covers this plus sports conditioning, balance and the core, weight management and essential behavioral and emotional components to empower clients for long-term change.
I am almost in Trainer Zone, I have shadowed a few sessions and I am really excited about getting clients and creating programs. The trainer I've been shadowing suggested I attend the ACE Training In Practice Workshop. She said it was really great, that it taught her some tips and tricks to make her indespensible in the industry. Sounds like a good investment to me.
For those of you in the fitness industry, their is a personal training workshop coming to Atlanta.
ACE is presenting the Personal Training in Practice Workshop, here is a brief synopsis:
"A must-have practical training experience for personal trainers, this comprehensive workshop provides a unique learning opportunity. Discover the true art of personal training using the latest assessments, behavioral and motivational strategies, and ACE's new program design model.Traditional workshops are generally limited to physiological assessments, program design and exercise instruction. Personal Training in Practice covers this plus sports conditioning, balance and the core, weight management and essential behavioral and emotional components to empower clients for long-term change.
You'll learn to:
- Conduct key physiological assessments relevant to your client's needs and goals, including balance, body composition, cardiovascular fitness, core-function, flexibility, muscular endurance, agility and power
- Design and implement comprehensive exercise programs to enhance stability, mobility, strength, cardiovascular fitness and performance
- Apply appropriate behavioral change, motivational and adherence strategies to improve the overall exercise experience to facilitate lifestyle change
- Identify essential psychological and emotional components critical to personal training success
For questions about the Personal Training in Practice workshop, contact an ACE Certification & Education Consultant at (888) 825-3636, ext. 782. "
Retreived from: http://www.acefitness.org/continuingeducation/continuingeducationcoursedetail.aspx?CMP=EMC-PTinPractice_031909Atlanta&courseid=4a5w3z87 on the date of 3/19/2009
Thursday, February 19, 2009
Watch Me Online
2 years ago I became an EFI Certified Gravity Training System Instructor.
Today the kind folks from EFI came out and filmed my class along with testimonials from me and my students.
You’ll be able to catch the testimonials, and hopefully me, online at:
http://www.efisportsmedicine.com/commercial/customer-comments/video-testimonals/
I’ll let you know when the video gets posted.
Yaaay, I am so excited!
Health and Happiness
- L -
UPDATE: THE VIDEO IS UP, check me out on YouTube - Georgia Tech GRAVITY
http://www.youtube.com/watch?v=C61kW5ssA2I
Today the kind folks from EFI came out and filmed my class along with testimonials from me and my students.
You’ll be able to catch the testimonials, and hopefully me, online at:
http://www.efisportsmedicine.com/commercial/customer-comments/video-testimonals/
I’ll let you know when the video gets posted.
Yaaay, I am so excited!
Health and Happiness
- L -
UPDATE: THE VIDEO IS UP, check me out on YouTube - Georgia Tech GRAVITY
http://www.youtube.com/watch?v=C61kW5ssA2I
Tuesday, February 17, 2009
Classes
Fitness classes:
I am currently teaching 4 classes this semester!
2 Gravity/GTS classes, 1 Kickboxing class, and 1 Cardio Dance.
My Kickboxing and Cardio Dance classes have been packed, over 30 participants per classs!
Now I've gotten down to a managable 15 person class, but the more the merrier!
A 30 participant classes gives off a lot of energy, and as an instructor i feed off of tha, and i feel i put on a much better performance with a large audience.
Cycling, I took an all day cycling class with AFAA last week. It was great, now I think I am ready to teach a cycling class, and i just might, the second half of the semester!
I just can't stop going to trainings! I am a learning junkie!
I plan to attend the RKTeamNutrion workshop in March, that should be fun.
Acedemia:
I finished my 1st semester of Grad school with a 3.85, not bad for my debut.
I am taking 2 very cool classes this semester: Sports Law and Fitness Program Management.
I am hoping these classes will help to prepare me for the business side of the Fitness Industry.
So far so good, I have been learning so much.
I guess the best thing to do, will be to post whenever i learn something new or interesting.
That's pretty much it for now, need to study for my midterms.
Health and Happiness
- L -
I am currently teaching 4 classes this semester!
2 Gravity/GTS classes, 1 Kickboxing class, and 1 Cardio Dance.
My Kickboxing and Cardio Dance classes have been packed, over 30 participants per classs!
Now I've gotten down to a managable 15 person class, but the more the merrier!
A 30 participant classes gives off a lot of energy, and as an instructor i feed off of tha, and i feel i put on a much better performance with a large audience.
Cycling, I took an all day cycling class with AFAA last week. It was great, now I think I am ready to teach a cycling class, and i just might, the second half of the semester!
I just can't stop going to trainings! I am a learning junkie!
I plan to attend the RKTeamNutrion workshop in March, that should be fun.
Acedemia:
I finished my 1st semester of Grad school with a 3.85, not bad for my debut.
I am taking 2 very cool classes this semester: Sports Law and Fitness Program Management.
I am hoping these classes will help to prepare me for the business side of the Fitness Industry.
So far so good, I have been learning so much.
I guess the best thing to do, will be to post whenever i learn something new or interesting.
That's pretty much it for now, need to study for my midterms.
Health and Happiness
- L -
Tuesday, August 19, 2008
Certified
I am now officially an ACE Certified Personal Trainer!!!
Official as of this sunday!
I am also officially enrolled in as a Master's Student in Exercise Science!
Lots of new things on the horizon...
Including an audition to be an instructor at a local dance studio.
I am really excited about this opportunity, I have been performing belly dance for the past 6 years and it has been a wonderful mode of fitness and artistic expression, and I would love to b able to share the joy of dance fitness with other women.
My audition is sunday, and I am not in the best dancing condition so I have 5 days to recruit some dance muscle memory.
At my current studio I will be teaching a GTS/Gravity Training System class as well as an Interval class. The interval class has become one of my favorites, I love pusing my participanst and watching them slowly build strength and stamina.
I plan to post different methods I am trying for personal training as well as some of my class formats. Always open to feedback :-D
Latas
Health and Happiness
- L -
Official as of this sunday!
I am also officially enrolled in as a Master's Student in Exercise Science!
Lots of new things on the horizon...
Including an audition to be an instructor at a local dance studio.
I am really excited about this opportunity, I have been performing belly dance for the past 6 years and it has been a wonderful mode of fitness and artistic expression, and I would love to b able to share the joy of dance fitness with other women.
My audition is sunday, and I am not in the best dancing condition so I have 5 days to recruit some dance muscle memory.
At my current studio I will be teaching a GTS/Gravity Training System class as well as an Interval class. The interval class has become one of my favorites, I love pusing my participanst and watching them slowly build strength and stamina.
I plan to post different methods I am trying for personal training as well as some of my class formats. Always open to feedback :-D
Latas
Health and Happiness
- L -
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