TAG | Personal Training
In my gym I have a few rules. During your workout no cellphones, no kids, and no office work. You have 23 other hours of the day for that. Going to the gym is one hour a day for you, void of all outside responsibilities and obligations. This may seem like a no brainer, but for some it’s not so easy to disconnect.
Schedule it in your calendar
Block out that hour in your schedule, and let people know you are unavailable. Turn off your cell phone ringer, or leave it in your car. There is nothing worse than getting distracted during a good set by a text message.
Have someone hold you accountable
Finding a workout partner or a trainer to hold you accountable will more than double your chance of longterm success. The worst thing you can do is go it alone. There isn’t one athlete alive that gained success without the motivation of their peers. You’ll always push harder when you’re around friends in the gym.
Exercise · Fitness · Gym · Motivation · Personal Training · Training
When choosing a trainer it’s important to make sure they specialize in what you’re looking for. Also check their references.
These are just a few of the tips in this video.
Reflexis CEO Prashanth and his wife Anura after running their first 5K Road Race
Does your company have a corporate wellness program? It should, it drives up productivity, morale, and decreases insurance premiums, but more importantly shows everyone as a company you care. We work with corporations that truly care, take Reflexis for instance. We first met up after an employee had a heart attack. The CEO asked me what could be done. A lot, after interviewing several employees I discovered that Heart Disease, Diabetes, and Obesity were serious problems here. Travel schedules and long hours made it tough for people to eat well and exercise, so we came up with a plan.
Not One Size Fits All
The key to the programs success is creating an individualizes program for each participant. Based on age, sex, fitness level, and injuries we design each workout and diet. Next goal setting becomes crucial for motivation. Weight loss in it self is not a good goal, you need fitness goals to work towards (5K time, max weight on a Deadlift, max number of Push Ups in a minute, etc…) Our goal as a fitness company is to turn everyone into an athlete. There’s a sport for everyone. Maybe you like to run, maybe you like to swim, maybe it’s cycling. Whatever your strengths are we’ll find them and help you improve them.
Finding The Time
It’s possible to fit small changes into the busiest of schedule. Some people meet me during lunch, I have an extensive online library of nutritional information and workouts, and I also write travel workouts which keep people in shape while on the road. All said and done Reflexis employees dropped an average of 10 lbs, lowered their cholesterol, and many no longer need prescriptions.
Let’s Talk About It
How would your life change if you had access to a Fitness Center and Personal Trainers as an employee benefit? For many companies it’s a reality. Speak with your Human Resource Department or Office Manager let them know that you want a corporate wellness program.
Money isn’t an issue because these plans pay for themselves. According to the U.S. Center for Disease Control and Prevention for every $1 invested in wellness your company saves $3 to $6. Reflexis saw a 7% increase in productivity, 10% decrease in sick days, and saved thousands of dollars per quarter through decreased insurance premiums.
Getting Started
To schedule a time to speak at your office give me a call. Whether it’s an hour talk in the conference room or an entire employee fitness package my coaches and I are ready to help.
Solid Body Fitness
617-365-0905
Jason@SolidBodyFit.com
Benefits · Corporate · Exercise Program · Fitness Center · Fitness Program · Healthcare · Insurance · Personal Trainer · Personal Training · Weight Loss · Wellness Program
We stick with what we’re good at
When I look to help an athlete improve the first thing I establish is: what holes exist in their current training. Many runners only do Endurance Work and neglect Strength and Power Work. 90% of Health Club members only focus on Strength Training. Lastly I love Crossfit’s programming but they neglect Endurance Work, as it doesn’t benefit all athletes.
Build your Pyramid
I like to think of training style as a pyramid. Your foundation is Strength work, slow heavy lifting. These are your Olympic Deadlifts, Squats, Presses, and Rows. Here is where you strengthen your Bones, Joints, Muscles and Connective Tissue to handle the work that’s to follow.
Power Work I believe to be the most Important of all to become fast
in your sport. Power is short bursts of explosive movements. Sprints, Olympic Snatches, Barbell Cleans, and Intervals are some examples. You can’t get fast without power work. Everyone from heavy Linebackers to light and lean marathon runners need power work to become faster. My favorite power day is 100 meter sprints on a track.
Many people have heard the term Circuit Training or High Intensity Interval Training. These are Power-Endurance workouts They are fast explosive exercises strung together that typically last 5 to 30 minutes. This will prepare you for sport by giving you the advantage over your competitor. As they get tired you will still have the stamina to keep going and overtake them.
Lastly we have just straight Endurance. Training ranges from 45 minutes to a few hours depending on the event. This is a where you trade intensity for duration. Training will take place around 70%-75% of Max Heart Rate which conditions the body to metabolize more fat and less glucose. It takes a while for this change to happen. The body has become accustom to using glucose for much of its work. Great for events under an hour but it’s not sustainable for longer periods of time.
Putting It Together
Endurance work will actually hurt the performance of non-endurance athletes. If you are a sprinter you will focus your training mostly on strength and power, with some power-endurance work here and there.
If you are a MMA Fighter or Football Player start by building your base of strength work. From there you will spend much of your conditioning on Power and Power-Endurance Work.
Marathoners in the off season need to build their strength and power. Starting a few months leading up to a race they need to shift their training to mostly long runs with one Strength day and one or two Power days per week.
Expertise
At Solid Body our Strength and Conditioning coaches have years of experience helping athletes. Let us help you reach your goals whether it’s a marathon or losing five pounds, we can get you there.
Solid Body Fitness
617-365-0905
Jason@SolidBodyFit.com
Crossfit · Endurance · Football · MMA · Personal Training · Power · Sprinters · Strength
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I Don’t Want to Bulk Up. I’m a Girl!
No comments · Posted by Jason Zagami in New Articles, Weight Loss
Don’t get like this chick
Most women come to me looking to lose weight. While losing weight it’s still important get stronger. The right coach knows the secret formula to make you stronger without turning you into Arnold. My advice: steer clear of big and bulky personal trainers. They tend to train you the same way they workout. It’s what they know.
Are you eating like a Body Builder?
In my gym we train athletes! Athletes need to be strong yet light to remain competitive in their sport. OK, first and foremost diet. If you’re loading up with excessive calories and carbohydrates you’re going to pack on weight regardless of how you exercise.
Use FitDay.com to track you caloric intake. It’s free and really easy to use.
Stop Exercising Like a High School Jock
Exercising to Failure (High Volume Strength Training) will put you on the fast track to unwanted muscle gain. So that means don’t lift heavy weights until your muscles are exhausted. To get stronger and lighter we train our athletes with no more than four reps per set at weights close to their 1RM (one rep maximum). We don’t want to promote Hypertrophy (Increasing muscle tissue size).
And It Just Hurts
Another downside to High Volume Strength Training is the accompanied muscle soreness that lasts two to four days. This means you’ve lost the opportunity to train with greater frequency. You should be training three to six days per week to get the most out of your weight loss program. Not easy to do when you’re sore all the time.
Do It Right!
If you’re ready begin an effective weight loss program, Call or Email us today.
Click Here to Get Started
We make it easy by setting you up with everything you need, soup to nuts.
Solid Body Fitness
617-365-0905
Jason@SolidBodyFit.com