“I read part of it all the way through” – Samuel Goldwyn
Here’s hoping that you read all of this all the way through (if nothing else than for the picture of the cute puppy balancing). Program design encompasses far too much to
attempt to cover in a single blog post. I do, however, want to talk about the importance of balancing some of the variables that go into it. Anyone can just throw a single workout together
without too much trouble, but that doesn’t mean that day will be good, nor does it mean it will fit into the rest of the week well either.
An easy concept to think about is balancing upper body pushes and pulls (think bench press and rows respectively). A good starting point for a lot of people is to have a pull:push ratio
of 2:1, or even 3:1 in some cases. Eventually the goal would be to get this ratio closer to 1:1 over time though for most. What this means is for every horizontal or vertical push you do, you
should do twice or three times as many horizontal or vertical pushes (mouthful of jargon I know, so let me simplify). A vertical push/pull is done with your arms overhead, such as when doing overhead presses or pulldowns respectively. A horizontal push/pull is done with your arms goingforward or backward, such as during DB bench presses or rows respectively. So, for every “chest” or push exercise you do try to do two “back” or pulling exercises as a rule of thumb.
Most people benefit from prioritizing pulls in training because of the nature of society currently. Lots of people sit all day at work with potentially poor posture, go to the gym only to
train the mirror muscles (the chest, biceps, abs, etc.), etc. Below is an example of two upper body days to make this easier to see visually.
Bench Press 3 x 6
1 Arm DB Row 3 x 10ea
Seated DB OH Press 3 x 10
Lat Pulldown 4 x 10 ea
Chest Supported Row 3 x 15
Rear Delt Fly 3 x 15
Bent Over Row 4 x 8
DB Bench Press 4 x 8
½ kneel 1 arm cable row 3 x 10ea
Cable fly 3 x 12
Sled row 3 x 10 yards
TRX body row 3 x 12
There are times and reasons for deviating from a balanced program but that doesn’t mean it should only be that way. A few exceptions (but not all) are:
- If you are a powerlifter or olympic lifter
- You have a lagging body part/area you want to add mass or strength too
- Have an injury and can’t train a certain part of your body
Powerlifters and Olympic lifters must train in specific ways that will allow them to excel at their sport. Powerlifters for example, must prioritize the big 3 (bench, squat, and deadlift)
which can mean other things don’t get given the same attention. There might be less single leg work done, less upper body pulling (think rows, pull-ups, etc.), among other things.
If someone’s chest is lacking in size and strength, then it could be a good idea to add more volume (sets x reps x weight) to that area for a time. Regardless of the reasons for focusing
on this area it will undoubtedly throw off the balance of the program to an extent. This is why it’s might be beneficial to do from time to time but not for the majority of your training
With few exceptions, you can almost always train with an injury (unless you’re in a full body cast or something severe). If you hurt your right leg then that means there is still plenty of
upper body work that can be done. In addition, there is plenty of single leg work that can be done on the left leg as well.
See, I wasn’t kidding about the cute puppy balancing
When looking at a program to examine whether it is balanced well or not, you can’t just look at one day, but instead you must look at the entire week (AKA microcycle). Better yet,
ideally you would look at the whole month and even the year (depending on how far ahead you plan). When looking at an entire year of training most of the time spent training should be done with balanced programming (barring the exceptions above).
Are you a competitive power lifter who does a ton of pressing and not quite as much pulling? Cool, no worries. Spend a month or so after a meet working on increasing your pulling volume before going into another couple months of powerlifting specific training. Got a body part that is lagging behind in terms of muscular development? Just allocate more volume towards that muscle group for a month or so before going back to a more well rounded program. Programs don’t have to be 100% perfectly balanced all the time, nor should they be. But it’s an important thing to keep in mind when writing programs for yourself or someone else.
When we work with you, we create a formula for success that starts with your level of fitness, special needs and goals. Not everyone has the same goal. Some people want to shed pounds and build muscle tissue. Others want to gain weight and build muscle. Some want bulky muscles, while others want sinewy strength. Some people have special needs, such as knee or back problems that require modification of an exercise. Finally, everyone has a different level of fitness. We’d never expect a person who led a sedentary lifestyle and just started exercising to have the same program as a seasoned athlete.
Some things are part of each fitness program.
Warming up and cooling down are important no matter what the level of fitness. Including all types of fitness workouts, strength, flexibility, endurance and balance, are also important. Ensuring all muscle groups are worked is another constant and part of the formula. However, the actual exercise, number of reps, weight used and intensity will vary based on each participant’s program. When you watch group workouts, it’s easy to see the difference. Each person has his or her own program.
The formula for success includes healthy eating.
You have to consider nutritional needs. Again, there are some basics. Junk food, gobs of preprocessed food and sugary snacks don’t have a place in a healthy diet. Ensuring all the nutrients are included and there are adequate calories, but not so many that you gain weight. At that point, food intolerance, preferences and needs take precedent based on each individual. There’s no one size fits all type of diet, just a few important elements that are the framework. After that, we fill it in with foods and meal plans specifically for you.
Motivation is important for success.
Our coaches hold you accountable. Accountability is an important motivating factor. Not only are you accountable for your inability to follow through with regular exercise or dietary requirements, you also get credit for your successes. The community is another important source of motivation by helping each other and providing encouraging words.
The formula for success does not include juice bars or tanning beds. That’s not part of the program.
A program for success includes coaches that take special interest in your needs and show you the proper form for each exercise, then watch to ensure you understand.
We find that success occurs when clients are monitored regularly. As their level of fitness improves, we adjust the workout to reflect that improvement.
Caring about the client and their progress is at the root of a successful program. We work hard to insure you are successful.
Let’s play a game.. I’ll say a word then you say the first word that pops in your noggin..
Ready. Set. Go!
Pretty easy right.. Without even thinking I know you just rattled off
Protein (If you said cookies we need to talk)
Fitness trackers have become so dang common that I can break the ice with most people by asking them how many steps they’ve taken that day.
I’m not a big fitness tracker guy but, like coffee, sneakers, buffalo wings, and french onion soup, I’ve tried enough to feel comfortable sharing my opinion with you.
Here’s what I’ve discovered
I must preface this by saying me and watches don’t have the best history. I buy a lot of them and wear none of them. My cousin had a Citizen watch when we were in high school and I thought it made him a complete baller. Once I could finally afford a watch that wasn’t casio I bought myself a solid gold Citizen.
It didn’t make me a baller..
Fast forward 20 years.. My wife washed my Apple nano and I said she could make it up to me by buying me the new iwatch.
Mistake… I should have just had her replace the nano or taken me out for sushi!
The only reason I wanted the iWatch was for the heart rate monitoring and fitness tracking capabilities. It was cool for about a week and I felt pretty hipster, but it took too long to check my heart rate and it wasn’t as accurate as I would have liked (doesn’t everyone wear a polar heart rate monitor and an iWatch at the same time to compare data?) Plus the fact that the battery had the lifespan of gnat = not for me.
I thought I just needed to simplify my life so I bought a fitbit. The fitbit had what I wanted in the iWatch without all the fancy stuff that confused me. It told me how many steps I took and it let me talk trash to my wife which is always a bonus. I had fun with it for about 3 weeks until it died on me. I wrote the company and they sent me a replacement at no cost. Points for customer service. Two weeks later it lost it’s novelty and it has remained on my shelf ever since. I will say that it was nice to have the sleep monitoring, but if that’s what you’re looking for there’s better options in the market.. Overall if you like simple things, you’re not too competitive, and you only care about seeing daily activity but not necessarily effort, fitbit might be for you..
But don’t be this couple
Or the guy we saw on a 5 hour flight that looked like Arsenio Hall the. whole. time.
When it comes to heart rate monitors Polar is always a solid go-to, quality product, reputable, and versatile. The Polar H7 pairs up with just about everything in the gym. There are some nice apps you can use with it like Polar Beat, Polar Flow, and Polar Team but there was just something missing for me. As much as I tried to love it, I couldn’t… We even used the group heart rate tracking system in the gym for some time. It was cool, but we needed more.
I always reserve the right to change my mind, but as of right now May 2017 I’m loving the MyZone system. It’s been everything I’ve desired in other fitness trackers. If I had to analyze it I would say that MyZone satisfies all of my basic human needs.
It gives me certainty. It’s consistent, always works, and the battery life is ridiculous!
It gives me uncertainty by allowing me to set up challenges and connect with everyone in the gym so we can encourage each other 90% of the time and talk trash 10% of the time.
It gives me significance by promoting me to the bronze badge from the iron badge and allowing me to collect “likes” on my workouts… What did our egos do before there were likes???
It gives me love and connection… All the members of UA are connected through this little fitness tracker and it’s kind of built a supportive community inside an already supportive community.
It give me growth. It makes me want to challenge myself to improve every week. It allows me to set goals for yourself. It also recalibrates and gets more accurate the more you use it, so that’s cool.
It gives me contribution. This month we are doing a MEP challenge. MEPs are the little points you get for having your heart rate elevated. Every MEP is a bragging right. They’re like gold around the gym. So this month we’ll be doing a workout where we’ll add up everyone’s MEPs and donate 10cents to charity for every MEP.
If you have no idea what I’m talking about you should go back and read my blog on the human needs here
The coolest part of the myzone system is that you are connected to everyone in the gym and whenever someone walks in the gym I can see if they’re nervous because their high heart rate pops up immediately on the screens. I kid… The for seriously best part is that it can be used in and out of the gym. I can coach people through heart rate zones in New York by just logging into the app and seeing the details of their training. It also stores all the data on the device so you don’t need to have your phone with you while your hiking, biking, etc…
In our group classes we set target heart rates for each exercise which is nice when you want to make sure everyone is pushing hard enough. It also let’s us individualize our group training. Someone who’s more conditioned is going to recover faster and be able to repeat an exercise faster than someone who may not be as conditioned. So as cool as it is too see people’s heart rates going up into the red, it’s also cool to see heart rate recovery rate improve as people’s fitness level improves.
MyZone is first fitness tracker I’ve owned that really does make me want to be more consistent with my training. No one wants to miss an opportunity to miss getting some MEPs
We’ve got an Underground Athlete bowling night coming up and I guarantee some people will be keeping score with MEPs rather than PINs
So are fitness trackers worth it? I’d say yes…if you can find one that fits your personality.
If you want my vote on which one to get it’s MyZone, but if you have multiple personality disorder, a big bank account, or you’re a gadget hound like Gary Young buy them all 🙂
How much thought do you put into the goals that you make for yourself? Do you
currently write down goals for yourself at all?
As Benjamin Franklin once said “if you fail to plan, you are planning to fail.”
Not all goals are created equal, nor are all coaches and gyms created equal. Great
coaches help you understand what your goals truly are and pushes you to be able to reach
them. Poor coaches push their own goals on you and don’t give you the push you need to get
to the destination you desire. Whether you want to have 6 pack abs, do your first pull-up, or I
don’t know, do the most shake weight reps in a minute…having a coach can make all the
difference in helping you reach YOUR goals.
Are well thought out and specific goals better than vague and meaningless ones? Yup.
Can a good coach help turn those well thought out goals into reality? You bet ya. Am I excited
to watch Guardians of the Galaxy Vol 2? Heck yeah! (I mean come on, Baby Groot is
adorable…but I digress.) Creating goals using the framework of S.M.A.R.T. goals can be a great
starting point to getting more from your goals. This acronym stands for
Specific, Measurable, Attainable, Realistic, and Time-Bound.
Specific: Specific goals have detail and are well defined, they aren’t just vague
statements. Don’t say “I wanna lose weight” as your goal, instead say “I want to
lose X amount of pounds.”
Measurable: Measurable goals are ones that have an easily understood way of being
measured. Squatting 405 pounds is a measurable goals since all you have to do is load a
bar to know you lifted 405 pounds.
Attainable: Attainable goals are ones that you can actually complete and achieve.
An example of one might be to lose 1 lb of weight in one week, while being on
the moon next week might not be.
Realistic: A realistic goal would be a goal that is realistic for your current life situation.
If you travel for work every week then going to a gym in your hometown 4 days a
week might not be realistic.
Time-Bound: Time-bound goals have a specific time to be completed by that holds you
accountable. Don’t say “I want to do a chin-up at some point,” but instead say “I
want to do a chin-up in 3 months.”
A good goal will hit on most of the S.M.A.R.T. framework, while a great one takes all of
these parts into account. Let’s say you write down a goal to exercise 7 days a week in hopes to
lose 5 lbs this month, but you currently struggle to exercise twice a week. On top of that you
have 4 kids, your mom is sick, a stressful work situation, and you have to walk your pet fish
twice a day (random sure, but that’s a commitment for sure).
That goal probably isn’t realistic for your current life situation nor would it be attainable. Start with a smaller goal that you know
you can achieve, and use that achievement as momentum for working towards a bigger goal.
An example of a S.M.A.R.T. goal could be to lose 4 lbs of body weight (specific and measurable)
in the next 4 weeks (time-bound and both potentially attainable and realistic). This structure
can be a great starting point to make sure that the goals you create are well thought out and
effective, but it can be taken a step further.
Coach Adam Feit mentions in the book Conscious Coaching: The Art & Science of
Building Buy-In (By: Brett Bartholomew), that goals should also follow the acronym P.I.E
(purposeful, impactful, and enjoyable).
Purposeful: Purposeful goals have meaning to you and add value to your life. I could make a
goal to be able to pet 5 different puppies in the next 2 weeks, but is that purposeful
(some might argue it has great purpose)?
Impactful: Impactful goals add value to your life and can, well, make an impact in your life.
Petting puppies is all well and good, and definitely should be done, but how will that or
another goal impact your life in a beneficial way?
Enjoyable: Enjoyable goals are ones that you can have fun in achieving. If your goal is to
improve your cardiovascular endurance but you absolutely hate running, then maybe
riding a bike will be more enjoyable and easier to stick too.
Know the why (purpose) behind the goal you are trying to achieve. Do you want to be
stronger so you could help your family if there is a fire or other emergency? Outstanding! Want
to be able to run your first marathon? Awesome, but what value does that add to your life? Do
you want to lose body fat to fit into those old swim trunks/ swimsuit you used to wear? Great,
but let’s take it a step further. How would fitting into those clothes be impactful or purposeful
to you? What impact would that have on your life?
Creating S.M.A.R.T. goals is a great idea but make sure they are P.I.E. goals as well.
Starting with these frameworks in mind ensures your goals align with your core values and are beneficial to your life.
Coach Tommy Royer
Waking up Saturday morning at 10am and thinking hmmm what should I do today? Go workout, go for brunch, do a run in Georgetown, bike the W&OD? So many options….
And then one day…
You’re having a baby..
Fast forward a year and a half. You’re filled with love. You’ve never been happier. You can’t imagine your life without this little human.
Unfortunately you’ve never been so out of shape either!
Why does this happen? Well it’s not some metabolic disorder that only effects adults who watch Barney and Teletubbies. Life changes. Your stress level is high. Your quality of sleep is low and you seem to have a never ending supply of mac & cheese, cheddar gold fish, and Annie’s organic fruit snacks at your finger tips.
I know because I’ve been there and I’m still fighting my way out. In the process I’ve learned somethings that can help you keep the back fat and muffin top monster away…
I’ll share them now. You can thank me when you’re snapping those selfies on the beach this summer 🙂
1. What’s Yours Is Yours. What’s Mine Is Mine
Kids are picky eaters and sometimes you’re forced to buy things you’d never have in the house if it was just you, cheddar goldfish would be a perfect example. Keep all that stuff in one or two cupboards or in a separate closest. Dedicated certain shelves in the refrigerator to kids food. Now make that off limits for you. Put up little sticky note stickers or whatever you have to do to stay away.
2. Done Is Better Than Perfect
I geek out over program design. I love to overthink periodization I would put together some brutal 4-5 day programs for myself. I’d do triphasic training, conjugate method, wave loading, and french contrast all specifically tailored to my body, my injuries, my weaknesses etc… That was all well and good, but I realized something once I had kids… I couldn’t train like I used to. For one I didn’t have the energy, so although it looked great on paper, it wasn’t happening. Two, I was missing training days because of emergencies, sickness, parenting schedule conflicts etc.. I needed a new strategy. That’s when I decided to just make it a goal to get daily exercise in. It didn’t have to be perfect. It didn’t have to be at the gym. I just had to make sure my heart rate got elevated every single day and it didn’t even all have to happen at one…
We use cluster sets in the gym to build strength. It’s when you take a heavy (near max) weight and do 1-3 reps, rack the bar, weight 10-30s and do another set of 1-3 reps. This way you can accumulate more reps (volume) with a higher intensity (heavy weight) than you’d be able to otherwise. They’re awesome to do and I highly recommend using them in your training, eventually…. For now lets just cluster our workouts. Sort of the same concept. We’re breaking up the workout into smaller more manageable bites. With kids you don’t have an hour at home just to do a workout. But, you might have 15 minutes 4 times during the day. Here’s a simple 15 minute workout that you could repeat 4x or 5 if your kids decide to take a nap.
Jumping Jacks x 30s
Air Squats x 50
Mt. Climbers x 30s
Air Squats x 40
Plank x 30s
Air Squats x 30
Burpees x 30s
Air Squats x 20
Seal Jacks x 30s
Air Squats x 10
Substitute The Air Squats With Push ups (knees or incline would be fine)
Substitute The Push ups With Total Reverse Lunges
Substitute The Reverse Lunges With Squat + Overhead Press ( use dumbbells or anything with a little weight to it )
4. Make A Promise
Warning: This Is Evil…. I did this one to my wife and she hated it, but it worked like a charm. She was doing whole 30 a couple months ago and she was trying to not eat any sugar. At that time my son also became obsessed with Batman and wanted a Bat mobile. We weren’t about to go out and just buy him a bat mobile, mainly because the next week he’d probably like Spider-man and want whatever he drives around… Anyway… I came up with the brilliant idea that mommy would promise to buy him a bat mobile if she didn’t eat sugar for 30 days. Every day after that my son would check in and make sure mom didn’t eat any sugar that day.. You can’t lie to your child and when you really do want to give them something that they want so bad.. win-win-win… 30 days later she didn’t have sugar and he had a Bat Mobile, which now sits in the garage because he’s obsessed with Power Rangers.
Nutrition is the real challenge not only for parents but for everyone struggling to lose a few lbs. I’ve food prepped, counted calories, counted macros, done the ketogenic thing, the paleo thing, the carb back loading thing, the meal planning thing, the intermittent fasting thing etc.. The one THING that they all had in common is they were all impossible for me to keep up with long term. The one strategy that I’ve used that’s easy and effective is carb cycling. You could over think that too if you choose but I like to K.I.S.S (keep it simple stupid). One day you have carbs the next day you don’t. It’s that simple. Now the way I do it now is I have carbs on strength training days and I go no carb on conditioning days.. If you want to dig deeper into this method that works you can download the recharged E-book on the right hand column.
6. Smarter Not Harder
To some people an hour on the treadmill ie hamster wheel seems like a good idea, not to me, but to some people. I recommend you throw that strategy away with the dirty diapers. Instead work your way over to the free weight section or if you’re home get some dumbbells and do complexes. This is a quick and effective way to maintain strength ( or even improve it depending on your fitness level) work capacity and shed fat.
Choose 3- 5 exercises you can do with dumbbells or a barbell. The ones I like best are…
Bent Over Rows, Pendlay Rows, Deadlifts, Romanian Deadlifts, Cleans, Front Squats, Squat + Press, Back Squat, Overhead Press, Push Press
Now that you’ve selected 3-5 exercises that you’re comfortable performing choose a protocol.
6×3,3×8,and 4×6 are my personal favorites.
Take 1 minute rest between rounds.
Let’s take the 6×3 example. Here’s how you do it… Do 3 reps of each of the 3-5 exercises you selected without putting the bar or dumbbells down in between exercises. So 3 Rows, 3 deadlifts, and 3 front squats x 6 rounds with a 1 minute rest in between.
Your heart will be on fire. Your muscles will burn and you will be hating life… If you’re doing it right.. The good news is it doesn’t last long and IT WORKS.
Sometimes those little ones just push you to your limits. Fear not, have an extra cup of black coffee in the morning. It’s OK! Quality coffee ( My Favorite Being Ethiopia Yirgacheffe ) is loaded with antioxidants. It’s proving to be good for Alziemers, Parkinson’s, and colon cancer, but more importantly for this blog…fat loss. Studies show that the caffeine in coffee can boos metabolism 3-11% and increase fat burning by up to 10-20%. Now just don’t go do what most people do and take that to mean it’s ok to order a grande double frap double whip etc etc Just black coffee!
Here’s one more tip parents.. It’s not a fat loss tip but just a general one. Don’t be so hard on yourself tip… This parenting thing is tough. Give yourself some permission to mess up and credit for your successes. Set realistic goals and remember sometime just maintaining is progress worth celebrating..
PS We’ve revamped our Fit Mom program and we’ll be doing a test run with 10 moms in May. If you’re not a current member at UA and would like to be in the pilot program you can apply here
How do you know you’re getting “old?”
Some say it’s when you start watching reruns of MASH.
Others will tell you it’s when your days start with Oat Bran and end with the nightly news.
I for one think MASH is AWESOME!
I also agree that if you’re eating Oat Bran it’s probably time to throw in the towel!
But your choice of cereal, tv shows, or courduroys probably isn’t the best indicator of time left on earth.
There is however something we can actually measure that might be…
Power output. Power is expressed as work divided by time and without getting into all the physics just think of power as something really freak’n explosive ie a Mike Tyson upper cut, Bryce Harper’s swing, Simon Bile’s floor routine, a bm after a chili cook off – you get the point.
As you age you lose power and you lose it at a pretty alarming rate. After the 5th decade of life you’ll start to lose 10-15% a decade and after 70 we’re talking about a 20-30% decrease per decade
Unless..You’re training it..
We have some pretty high tech ways in the gym to measure and track peak power. One way we do it is by using flywheel training.
If you’ve never seen it before here’s a video of me doing some hellacious squats and a report of the peak power…
Now I realize not everyone has access to flywheel training and we certainly don’t use this with everyone…
We custom design each individual’s workout program which allows us to give each member exactly what they want and sprinkle in some of what they need. One person might need more flexibility, another might need more stability. One person might need postural restoration exercises. Some people just need a knee friendly program. You get the idea…all of their training programs are very different, however, there will always be one similarity…
No matter who you are, if you train at UA you’re going to be doing some explosive movements. This will be different for everyone. Some will push sleds, some do Olympic weightlifting or variations of…some do jump training, plyometrics, or kettlebell swings.
There is only one piece of equipment that’s safe enough and simple enough to use with everyone. We use it to build power in our athletes, general population, and even our men and women that are 65+….
Know what it is?
Of course you do, you see the picture. Drumroll anyway please…..dat dat dat dat dat dat dat
The Medicine Ball
You’ve seen this little gem collecting dust at every big box gym around the country. If not, you can find it right there next to the jacobs ladder and the versa climber. Why there’s a line for ellipticals but people treat med balls like the plague is beyond me.
Be the change!
Your Challenge: Next time you’re in a gym pick up one of those little weighted balls and blast it at something with bad intentions.
*bonus if it’s the half nekdid guy flexing in the mirror*
Channel all the frustration in your world and send it flying at max velocity!
Besides helping you live longer it’s also a great stress reliever.
One of our awesome ladies Gwen requests them in her program every month for that very reason!
But like anything, there’s a bad, better, and best way to do it. I could spend a whole weekend course on med ball training but I want you to be able to start making this part of your workout ASAP.
For now just try these basic exercises out:
Med Ball Slam
Parallel Med Ball Chest Pass *note* video is of a reactive drill. This is a little advanced. First things first, work on one pass at a time. Reset after each throw.
Perpendicular Med Ball Throw.. *note* this is also a bit of an advanced version. The “hot feet” makes sure you’re really exploding off that back leg, but don’t start here, work up to it. Just start with your hips perpendicular to the wall, load the back leg/hip, step toward your target and let it fly. And if you love your rotator cuff don’t make the mistake of throwing it like a baseball. It’s more like an explosive push into the wall. I use the cue push the ball into the wall like you would that really drunk guy at the bar trying to kiss you.. Men or women, we’ve all been in that situation right?
Anyway…no one likes to FEEL older. In fact the two most common saying at Underground Athlete are
1) “Squeeze your butt.” and
2) “Getting old sucks.”
With proper and deliberate training you CAN significantly slow down the process. In fact you can actually improve power in your later years if you’ve never really focused on it before.
So get to it. Stop ignoring those weird balls in the corner and start throwing them with reckless abandonment. I’m convinced it’s Pat Sajak’s secret.. Wait, does watching Wheel of Fortune make me old?
When you want to accomplish anything, find a group of like-minded people to help you achieve your goal or inspire you to greater heights. That’s one reason working out with a group that’s sincere in their efforts to get the most out of their exercise plan can be beneficial. People who want to achieve the most are normally those that share with others and accept the help and support of others graciously. That’s one reason UA is so popular.
Personal trainers are an important source of motivation, but not the only source.
Have you ever felt the electricity in the air when people are all working toward the same goal? That’s what happens at UA. Our trainers really care, but so does the rest of our fitness community at UA. They help drive one another toward greatness, challenging each other to do even more and supporting their colleagues when the road is tough. You’ll feel welcome here and love how much help like-minded people can be.
People in our community tend to hold you accountable.
That’s not mean of them. Quite the contrary. Everyone needs to be held accountable, even trainers. While part of the motivation of using a trainer is that you have someone holding you accountable for showing up and putting forth all your effort, imagine how potent it is when a whole community of people do. You won’t coast through workouts because you’ll be busted immediately and as for missing sessions…it just won’t happen without someone noticing.
It’s really more fun with a group.
Achieving a goal is more fun to share when everyone knows how hard it is to do. Sure, you can go home and share your victory with a significant other, spouse or family member, but most of the time, they just don’t “get it.” They don’t understand the significance or how hard it was to achieve a new milestone in your workout program. Our community at UA does.
You’ll get the personal attention of private sessions at the price of a group workout. It makes it a bargain. You don’t have to be on a budget to truly appreciate getting more for your workout dollar. You’re never just another number here.
While everyone in the group is at different levels of fitness. Each is working at maximum potential, so they have empathy for all other participants. It’s about achieving your own goals, not beating someone else.
Our fitness program works quickly, so you’ll spend less time at the gym. Most of our clients are busy people, so the conversations they share are about getting fit, eating healthy and better ways to do both.
Our like-minded community does more than just support one another in the gym. They share the nutritional tips that work for them and may work for you.
Have you heard?
There’s a new car coming out that claims to have headlights so powerful that they can light the path all the way to your final destination! Doesn’t matter if you’re going 5 miles or 500..
This car will light up every bump, every pothole, and every roadblock so you can always be prepared.
Unfortunately this isn’t the newest Lexus. It’s my latest invention and I think it’s safe to say it will NEVER happen.
But do you really need all that?! You do just fine with your normal car and normal headlights. You know, the ones that shine just 20-30 yards in front of you..
How is that possible?
You’ve learned through years of driving that if you just stay focused on what’s in front of you, what you can see, you’ll eventually reach your destination.. You’ve also learned that you’ll probably make some wrong turns and when you do it’s OK you’ll still get there…
See where this is going??
Driving at night is life, it’s business, and it’s fitness…..You need to have a destination but if that’s what you stay focused on, you’re in trouble!
Set it and Forget it
Once you can visualize the destination you’ll want break down the trip into smaller chunks. You don’t know exactly how many of those 20-30yard chunks it will take to reach your goal, but you do know that if you just keep at it you’ll get there. You also know that if you speed you could get there faster, but it’s a lot riskier.
When I drive back to New York sometimes I’m driving North, sometimes east, sometimes west. Why? Because I asked someone who’s done the drive and they told me it’s the best route..
Best route could mean fastest, safest, best view etc
To be able to recommend the best route for someone you have to know what that person values.
For some people it’s variety..
For others it’s speed.
And some people don’t even care how long it takes as long as there’s no risk..
This is what coaches / trainers are for..
In our gym we want to get to know you so we can help you figure out where you want to go (goal). A lot of people come to us with no destination in mind. They really don’t know what’s “realistic.” So we take you through an assessment “inspect your car” and make sure it’s going to be a safe trip. If you need a tuneup before getting started then that’s what we’ll do…From there we break down the voyage (macrocycle) into small 3-6 week blocks we call programs (mesocycles) which are made up of individual workouts (microcycles)..
After each program we do a check in to make sure we’re still on the right road, but lately I’ve noticed some people getting passed the first 20-30 yard stretch and getting frustrated that they haven’t reached the destination yet…
Great coaches don’t have secret methods. Great coaches know how to map out the best course for each client. They know when to push the gas, when to pump the breaks, and how to keep you on course..
You’re bound to have some flat tires on the way, but if you’ve got a great coach in your corner, if you can stay focused on what you CAN see instead of what you CAN’T see, I guarantee you’ll reach your goal..
Then you’ll realize what your coach knew the whole time… you were thinking too small.
Now let’s sit down and do it all over again..
But this time think bigger!
Your nutrition plays just as much of a role in your overall fitness as your workout does. While eating doesn’t directly build muscles, you need the right foods to provide the building blocks for those muscles and your overall good health. There have been numerous studies showing the benefit of certain foods for good health and to help reduce the potential for specific diseases and conditions. If you’re spending hours at the gym and stopping at the bakery for donuts afterward, you’re negating many of the benefits you’ve gained. What you eat is important.
Everyone is different.
For the longest time, people pushed a high dairy diet for growing children. I had one client that was older and told about being sick every day. The doctor thought it might be an ulcer, which was treated with a high cream and dairy diet. After losing most of his weight, weighing in at less than 70 lbs for his 5’6″ (he was still in 6th grade), the doctor read of new concept, lactose intolerance. The problem was solved, but not after years of suffering. The moral of this story is that, not every food is good for every person. It also proves that we’re constantly learning about nutrition and the body. Our trainers not only adjust the nutritional advice to any special needs, but also to your preferences, to insure you’ll stick with the plan.
Like Santa, we know when you’ve been cheating.
When you cheat, it shows and there’s no denying it. Your workout is less than stellar and if you’re trying to lose weight, it slows down the process. Our nutritional plans are designed to help you reach your goal, while fortifying you with extra energy and the nutrients necessary to build muscle tissue. Monitoring your progress nutritionally is an important part of the overall plan.
The more active you are, the more you need help with your nutritional program.
If you’re a couch potato, your needs are far different from an active person or an athlete. Athletes or active people need more protein each day than someone whose biggest task is lifting the remote. Our couches help you adjust your diet to include all the additional needs a tough workout requires. You’ll be amazed at how much you’ll love this new way of eating that doesn’ leave you hungry, but can help take off pounds if that’s what you need.
We make it easy for you to stay on track. Our coaches create sample food plans to make it even easier to follow.
If you need extra motivation to change your eating habits and stick to the nutritional plan, you’ll get it. We hold you accountable.
Our nutritional plans never leave you hungry. They help stabilize your blood sugar, while also regulating cholesterol and blood pressure.
You’ll be amazed at how the combination of a healthy eating plan and regular exercise will change your life and energy levels. It only takes a short time before you notice how much more you can do without getting tired.
Semi-Private Training is available in blocks of two, three, or four times per week on a month-to-month, contract-free basis. Each person completes their individual program within a small group, under the guidance of our certified personal trainer. The group starts by warming up together. After joint mobility and a dynamic warm-up, the group breaks up to do customized strength training. The strength training portion of the program can look very different from one member to the next depending on the goal. In the last ten minutes of the session, the group goes through a high intensity “finisher”.