In Person Training VS Online Training

well HELLLLOOOOO there!

It has been forever since I’ve shared a post with you, and I apologize, but I’ve been a little bit BUSY.

Once you’re all caught up on that, you’ll be happy to know that living the majority of my life in a gym has really helped to inspire what I hope will be incredibly helpful posts.

So let’s dig in to today’s post and hash out the benefits of different types of training.

One of the biggest issues facing training today is that it has been cheapened by its own. Trainers who deal under the table and use fitness facilities without expecting to pay has driven facility pricing up and the professionalism of training down. This is a pattern that professionals like myself are trying to fight.

So, how do you know if you’re getting a GOOD personal trainer?

Well, for starters I would recommend being a bit more picky when choosing your personal trainer.

Think of your personal trainer as a part of your medical team. Would you go to just any old doctor off the street? Your trainer should be chosen with care.

Once you have established how to pick a trainer, the question may then be if you should hire an in-house trainer at your local gym or an online trainer. And here is where it can be tricky….

Training is not regulated. Anybody can open an online training business and call themselves a personal trainer (or worse, a celebrity trainer).

fake personal trainer

One BIG upside to hiring an in-house trainer is that most gyms require a national certification and they make sure trainers keep up with continuing education credits.

So, when you looked in to that online trainer who charges over $100 a month, did you research their credentials? Do your homework and keep yourself protected.

Another issue with training is what I believe to be the BIGGEST thing an in-person trainer can help with: FORM.

A hands on trainer can help make minute adjustments that lead to better muscle recruitment which will in turn help you reach your goal faster. These adjustments need to be made in person, cause I don’t care how awesome you think you are, Skype won’t cut it when you need to truly make adjustments. Hands on adjustments make all the difference in the world AND help to prevent injury.

In house trainers can also help you to track progress more effectively. PLUS, if you struggle with getting workouts in, an in-house trainer is a great way to set up that habit. My clients are given homework to complete each week and I ask them to check in with me at the gym, even if they don’t have an appointment that day. This ramps up the accountability factor we all need.

Are all trainers created equal?

Absolutely not!

I am blessed with a staff of trainers who are willing to continue to learn. A lot of trainers are only willing to go as far as the money. A good trainer will give you more than you paid for. A great trainer will depend on science to blow theory out of the water and help you reach your goals faster than you thought possible.

ron b science

So, how do you pick a trainer?

Do your research.

If a trainer is dealing underhanded and unwilling to pay a gym to train there, they won’t be fully committed to you either. An online trainer should be researched just as carefully and make sure you’re not simply looking at pictures……you can get those anywhere.

Seek out referrals for a good trainer in your area OR check out ideafit.com for a listing.

Is training cheap?

I wouldn’t trust it if it were. Good training will encompass the entire lifestyle, so it should take a chunk of time out of the trainers schedule. Consider this when looking at trainers. Also consider the fact that the better and more experienced the trainer, the more expensive they will be.

When it comes down to the nitty-gritty for training, you are paying for far more than that 1 hour session. If you’re lucky enough to get a trainer/nutritionist combo, then you should be getting plenty of nutrition education along with strength training, exercise sequencing, cardio workouts, flexibility training and core work (every day with me is core work). This is why training should be considered an investment. If your trainer doesn’t take your investment seriously, find another trainer.

no free training

Training is a great way to get results, stay injury free and develop a love for fitness…..IF you find the right fit.

Keep on moving,

Michelle

 

 

Summertime News and all things healthy :)

Good Morning!

I hope this post finds you feeling healthier and if not, drink some water……chances are you are dehydrated :)
So, I get that blog posts have been sporadic and that is due to contest prep. I am now 11 days out from my FIGURE debut at the Musclemania Lone Star in Galveston, TX on May 16th. If you want to read up on contest prep and check out photos, go HERE.

 

Posts will resume more normalcy once the competition is wrapped and my new goals settle in for the long haul. Since this is the final post pre-contest, I wanted to use it to address a few things and let you in on some of my upcoming news.

GYM RULES (watch out for these things if you want to reach your goals):

I’m going to be overly blunt here, but I’m tired of everybody wandering around totally lost….so here we go.

  1. KNOW YOUR GOALS!!!!! If you do not have specific you-centered goals written down then you are flying blind…..and everybody knows it.
  2. Be careful what “advice” you take. Over the past 6 months I have heard more bad advice escape the mouths of gym goers than I could read off the internet in a lifetime. I hear it on the gym floor, in the locker room and ALWAYS in the sauna. My personal favorite is the group exercise instructor who told a group of older ladies they should ALWAYS do their cardio fasted…..because obviously group X instructors have a PhD in exercise and nutrition science and just teach for the heck of it (I can say that, I was one). Do you realize that training fasted has never been scientifically proven for greater fat loss? More so, do you think a spin instructor knows that if there is a pre-existing condition like high blood pressure (which is rampant) training fasted can actually be a terrible thing? Food for thought…..by picky about whose advice you take. It doesn’t matter if you think they look fitter than you. Do they have more education then Google University?
  3. Don’t camp out on the machinery. Those fancy machines were designed for a purpose: bodybuilders who could no longer utilize heavier loads without risking injury. The machines stabilize you and make it possible to lift heavier and tear down more muscle fibers to produce muscular gains. Get it right with free weight and body weight FIRST, then move on.
  4. Don’t just sit there. Many people think they are taking an appropriate rest between sets, but 2 minutes is far too long. If you need more than 90 seconds of rest, lighten your load a bit.
  5. Mind your mouth…or at least what you put in it. Post workout nutrition is key to a sleek physique. Your muscles need energy or they can’t recover and perform.

Whew! Those are really my top 5 tips for YOU to get where you want to be. It’s not always about the size, scale or mirror…..it’s about goals.

Strong Camp 04 Photo by Paul Buceta @Strongcamp

What’s new?

LOADS of new things are coming and I am experiencing a refresher this Summer. Out with the old and in with the new :) I dig change….in fact, I crave it. Due to that, we are doing a total overhaul. Here are a few things you can expect:

  • Weekly real-time training videos. These will be termed Tabata Tuesday and will cover awesome workouts in minimal time with minimal equipment. You can do these workouts ANYWHERE, even on vacation (I’m even shooting some on vacation).
  • Nutrition programs. You requested it and I am hard at work on beginner, intermediate and advanced nutrition programs you will be able to download based on current goals.
  • Goal setting webinars. You know I’m a stickler for goals and I’m setting up FREE webinars so people can get a handle on how to set goals so they can actually reach them.
  • Monthly recipes in the newsletter.
  • Form videos on some of the most popular strength training moves.
  • A whole lot more including hang outs, Q & A’s, guest trainers, success stories, pretty pictures, and maybe even some fit getaways.

So stick with me as I finish this goal and head on to the next!

In health and fitness,

Michelle

Gym Chat: Safety Tips to get the MOST from Your Membership

So, you’ve laid out the cash for a gym membership right? Did you know that statistically over 70% of people with gym memberships do NOT visit the gym regularly?!?!?!? That’s wasted cash people!

I think the main reason people become disenchanted with the gym itself has more to do with our lack of self-confidence within the environment and less to do with the environment itself. So, I’ve developed a blog series to help YOU get the most from your gym membership :)

Read on for the first installment so you can boost your self-confidence and results. Not to mention, you won’t be spending $10-$60/month on this…..

treadmill Don’t be that person….

OK, so gym safety starts and ends with you. Let’s cover the bases on how you can provide a safe environment for yourself to reach goals.

  1. KNOW THYSELF. Do NOT (I repeat, NOT) simply follow somebody else’s gym routine or attempt to lift what they lift right out of the gate. All too often I witness people hopping from one machine to another simply mimicking what they saw somebody else do earlier. This can lead to injury AND your goals may not be the same as theirs.
  2. Check your weight. Ok, not “your” weight, but the weight that is either racked on the bar or already on the machine. I saw a guy nearly crushed by the bench press last weekend because he simply sauntered up and decided to press what was already on it. NOBODY at that gym is comparing weights with you….at least nobody that matters. Err on the side of caution. Many times I start light and will simply add some weight if I feel the need. Form and safety are always first. The only person keeping track of the weight is YOU.
  3. Have a plan. If you want the most out of your membership, walk in with a plan. Don’t walk in for social hour, unless that’s the purpose to your monthly dues….in which case, sad :( . I see many people wandering the gym floor waiting for inspiration to strike. This can end up hurting you as 9 out of 10 times you’ll end up back at #1.
  4. If you’re planning to lift SUPER heavy (challenging lifts for you) either have a spotter who will accompany you and work out with you OR go when you know there are a few more bodies in the gym to help. Example: the young man on the bench press mentioned in #2: M-Th at 5 a.m. the gym is packed with available spotters (guys and gals that KNOW what they are doing and can dig you out of a jam then give you a high five for effort) and even a couple of trainers. Fridays, Saturdays, and Sundays are notorious dead days. When this poor guy got stuck there were only 3 other people on the floor and no floor staff. Lifting heavy is cool, but make sure you have somebody to watch your back.
  5. Don’t let your friend run your workout. Having a workout buddy ROCKS…when your at the same level and have similar goals. My favorite workout buddy has a BIG goal of booty building, as do I :) So, I always loved putting together challenging butt-building workouts and KILLING the gym floor. That reminds me, I should schedule another…Anyways, if your gym buddy has NO need/desire to lose weight and that’s ALL you got your membership for, don’t let them run your workout. You can still meet up for accountability, but make sure you are working towards your personal goals. TIP: peruse the blog for tips on goal setting :)

Now that your safer and feeling a little more confident, let’s REALLY kick it up a notch!

Are you just not sure what to do when you set foot on the gym floor? Let me help walk you through this:

  1. If you’re like me and you bring a bag, lock it up….oh, make sure you have what you need first. Don’t be like me and have to unlock your locker 5 times.
  2. Know your plan OR carry it with you in a workout journal (I use one from bodybuilding.com)
  3. WARM UP! Here’s where people get fuzzy. A warm-up is not 30 minutes on the treadmill to hit the weights for 20 minutes…..that confuses me, but we’ll get to it later. If you’re working total body (which you should if your overall goal is weight loss), then a cardio machine for 5-10 minutes will do. If you’re having an upper body day, you can warm up with some dynamic movements to get blood flow to the joints FIRST, then perform 1-3 warm-up sets of a compound movement at about 20-30% of your working weight.
  4. Stay focused and avoid the super-long-check-in-on-Facebook-between-sets-rests. Seriously, stop that.
  5. Try to stretch when you’re done, but if you don’t have time simply make sure you stretch and foam roll THAT DAY.
  6. On your way out, sip on your post-workout shake so that recovery can start right away.

Final thoughts. Let’s talk about why you may not be seeing the results you want.

  1. You gym routine is on point, your diet is all over the place. A solid nutrition plan makes ALL the difference. There is NO way around it. Unclear what you should be eating? I can help with that. Shoot me an email HERE: michelle@michellecfitness.com  and I can have you a plan for weight loss, muscle building, and even general health and disease prevention.
  2. You work out SO hard you need 3-4 days to recover. Really? Consistency is key and getting to the gym CONSISTENTLY will pay off far more than killing yourself inconsistently.
  3. Your cardio is longer than your weight workouts. Stop that. Shorten cardio time to 20-30 minutes a day (especially if you want some muscle), 3-5 times per week. Focus your strength on building the body you want, not tearing it down.
  4. Pre and post workout nutrition is all over the place. Again, I can help with that :)
  5. You don’t really have a plan. Magazines make working out look so cool, but if you are hopping from one big thing to the next all consistency is lost. If you cannot figure out what works best for you, consider hiring a coach to help you get started. The beauty of the internet is that your coach is just a click away.

These can be just a few things that are stopping progress. Check in on them and get the help you need to see the results you want.

Keep living fit!

Michelle