The #ActiveLivingChallenge continues! I love having intentional small daily tasks.
August 11th: Favorite superfood - I couldn’t pick just one! Quinoa, oatmeal and chia sit conveniently on the counter in the kitchen. All 3 are bought in bulk and used often.
August 12th: Do something new! - My first instavideo and my first Crow to Headstand to Crow flow! Thanks to #stopdropandyoga from @Goldenbearbecky.
August 13th: How do you practice #activeliving everyday? - I surround myself with people, places and things that inspire me and lift me up. From wonderful friends and family to something as simple as this print in a dressing room at the #LornaJane store in Huntington Beach. It made me think about how far I’ve come to know the truth of these words.
August 14th: Post a picture of your daily motivation to #movenourishbelieve - Active living = The daily practice of Move Nourish Believe
August 14th: Bonus Challenge! Snap A Photo Of Yourself Living Active in front of the @LornaJaneActive Booth at #IDEAWorld #BlogFest!
August 15th: Share your favorite quote about staying positive & true to yourself!
August 16th: Life can get very busy! What do you do to get more out of everyday? - I wake up with the intention to #MoveNourishBelieve everyday. 3 things that make me a better mom and wife and a better me.
August 17th: Share your ultimate dream/goal! - I love being a psychologist and I’m passionate about health and fitness. I want to take a leap of faith and make a career change by combining the 2 to have my ultimate dream job!
Move ♥ Nourish ♥ Believe
Looking for more motivation? Check out Move Nourish Believe and Fit Approach! When you do you’re going to suddenly want to step away from the computer and do something good for yourself!
Happy Friday! I’m sitting in a hotel in sunny Southern California waiting to begin Day 2 of Blogfest! Bootcamp with #sweatpink kicks off the day bright and early! That’s a lot of exclamation points but that’s exactly how Blogfest is…full of excitement and exclamation points
While I’m away I have a special guest for you. Meet Carly, the voice behind Fine Fit Day.
Carly Pizzani is a mama to a rampaging toddler, a certified personal trainer, the author of the fitness blog Fine Fit Day, a freelance writer, and an ex-pat Aussie living in Brooklyn. She loves running, lifting weights, yoga, spin class, dancing with her son — basically anything active. Keeping mamas (and mamas-to-be) fit, healthy and motivated is what she loves most about her job. You can connect with Carly on Twitter, Facebook, Pinterest, and Instagram.
If you’ve ever had a personal trainer, or considered hiring one, you know that finding the trainer who’s the right fit for you is easier in theory than practice. Having one-on-one sessions is not inexpensive, so you want to make sure you get the most possible value to make it an investment, not a luxury. Whether you ask to get paired up with a trainer at your gym, or you rely on word of mouth for independent trainers, it’s worth doing research so you don’t waste time once you really get going with your workouts.
Here are 6 tips for choosing the right personal trainer – for you!
If you don’t know what your goal is, they won’t either.
Why do you want a trainer? I’ve heard just about every goal you can imagine from potential clients. I also know how nervous people get when they’re meeting a trainer for the first time. Being asked, “So, what made you decide to hire a personal trainer?” can be a daunting question when you’re feeling vulnerable already. Maybe it’s hard to put into words, maybe all of a sudden you think it sounds silly (trust me, it doesn’t), maybe you think you should say what a trainer will want to hear, rather than what you really want. But it’s just more productive if you open up from the outset. The more specific your goal, the better your trainer can program to achieve the results you want.
Personal training isn’t open-ended.
Training is supposed to end. When I’m training a client, it’s with the design of them being able eventually to stop working with me and be able to work out independently, with a good knowledge of form, exercise progression and safety. There are always exceptions, of course. Some clients may be able to work out independently, but prefer to have a trainer. Some people use a trainer as their accountability partner. But if your goal is to be able to do this on your own, your trainer should be gung-ho about getting you to the point where you can work out by yourself.
Assess the way they assess.
Your first session with a trainer should involve assessments. If you were to meet with me for a first session, we would spend time talking about goals, health history, current fitness and injuries. Then we would do resting assessments – blood pressure and resting heart rate as a bare minimum, but usually weight, girth measurements and body fat percentage, too. Finally, I move on to active assessments – simple exercises to gauge strength, movement patterns, and cardiovascular fitness. Some trainers prefer to do more active assessments and talk with you during these assessments. Regardless of their method, ask yourself these questions: Are they listening to you? Can they explain the reason they are doing a particular assessment? Do you feel comfortable with them?
Be open-minded, but don’t be afraid to ask questions.
Each trainer has a different style and way of programming. Whether you’re totally new to working with a trainer, or you’ve worked with someone with a different style before, stay open-minded about their ability. If you really feel like the way they are training you is not in line with your goals, or you’re confused about their technique, then ask questions. Your trainer should be able to explain how and why they’ve selected exercises, or weights, or any part of your program – without getting defensive.
The way they look has nothing to do with how they will train you.
Have you heard the advice to select a personal trainer by choosing someone whose body looks like how you want to look? This is terrible advice for two reasons. First, body type is largely genetic, so this makes about as much sense as going to an optometrist with blue eyes because you wish your eyes were blue instead of green. Second, there’s a common misconception that a trainer’s sessions with their clients are exactly the same as their own personal workout, or are the same regardless of what client they train. A good personal trainer writes your program just for YOU. In the same period of time, I have had a pregnant client; an elderly client with back pain; a client training for a marathon; someone fresh from physical therapy for an MCL injury; a client with a major weight loss goal; someone trying to gain muscle and increase weight; and another who was maintaining a 5 year weight loss. Some of these clients were male, some were female. Their ages ranged from 20 years to 76 years. If I used the same program for all of them, I’d not only be a terrible trainer, I would be negligible.
Determine their qualifications.
Here’s what you should know before selecting your trainer. Whether they work through a gym, or they’re an independent trainer, there are a few must-haves for any fitness professional. First up – check out what training they have. Be aware that the personal training industry is pretty loose and unregulated when it comes to what kind of qualifications make a personal trainer. Your hair stylist needs a license to practice their craft, but your personal trainer does NOT. Ask them what certification they have. Most trainers will have a national certification, accredited by the National Council for Certifying Agencies (to check which certifications are accredited, you can use this directory search). Some newer trainers, especially in a gym, may not have certification yet. That doesn’t mean they don’t know what they are doing, but it is likely they are newer to the profession and may not have much expertise or specializations – something that may be particularly important to you if you have any kind of injury, or special circumstance. Use your judgement – for example, if your trainer does not have a national certification, but he or she has a college degree in Exercise Science and continues to attend continuing education courses, then you’re most likely in excellent hands.
As well as certification, make sure your trainer is CPR and first aid certified. This should not be optional for you when choosing a trainer, for obvious reasons!
Finally, check out their insurance coverage. Most often, trainers who work in a gym are covered by the gym’s liability policy, but always double-check, as smaller gyms often hire trainers as independent contractors. Any independent trainer should have their own insurance policy to cover themselves and their clients, regardless of where they train.
Above all, you should feel comfortable with your trainer. They don’t need to be your friend, but you should be confident they know what they’re doing and that they will help you achieve your goals. If you know it’s not the right fit, chances are they also know it’s not working. It may remind you of a ‘break up’, but it doesn’t feel that way from the personal trainer’s perspective.
Have an elevator pitch in mind. I’m not talking about a rehearsed insincere pitch of your blog. I mean have a clear, concise and compelling summary of your blog that you can communicate in the time it takes to ride in an elevator with someone.
Bring a bag that gives you an easy comfortable way to carry everything.
Take notes. Whether it’s a tablet, laptop or pen and paper, have a way to make note of information, names, phone numbers, emails, contacts, etc.
Bring a snack and refillable water bottle. Avoid the hangry moments (if you’re like me)! I don’t have a lot of luck with convention food so I’m bringing snacks I know I will enjoy and will hold me over if lunch or dinner is later than usual.
Use some of the down time that is not during the conference hours to get to know other bloggers. I’m planning a meet-up for Wednesday later afternoon or early evening before the conference begins! Reconnect in the evening with bloggers you met during the day.
Plan how you’re going to keep your phone, iPad, camera battery, etc. charged. Outlets will be limited and everyone will be doing the same. Bring a portable charger or even a power strip (to share).
Dress comfortably. And be prepared for chilly conference rooms.
Be prepared for workouts! If you’re going to yoga, don’t forget a mat. If you’re going for a run, pack your running shoes. (FYI - there’s a fun run Thursday morning with Tiffany Hennes. Meet at Hall D at 6:00.) Also keep in mind clothes for post-workout and whether or not you will have the opportunity to go to your hotel to change.
I think this falls in the category of very very excited! Can you tell?
A lot of the suggestions are the same but tips kindly shared by other bloggers:
An extra duffel bag for any swag that you get or samples from the expo! (Chrissy Carroll - Snacking In Sneakers
Bring some snacks to accommodate YOUR eating schedule. (Terressa Dotson – Achieving Fit)
Gifts for your roommates (if you have them), definitely extra room in your bag for swag, blog business cards, and a smile! (Nicole Renee – Fitful Focus)
A power strip – everyone in need will love you and you’ll never have to wonder if someone will end up sitting by you! (Kristin KH – Exploring Domesticity)
Be open to go to different sessions that you think may be out of your comfort zone. Sometimes I learned the most when I attended a session that I didn’t know anything about. (Tracey English – Aspire Fitness)
About a month ago I went to the doctor for the recurring discomfort in my right shin. His recommendation? Working with a trainer and getting a running/movement assessment done. The assessment was not only looking at running form but also form with a variety of functional movements. The assessment is designed to help identify imbalances, muscle weakness, and mobility all of which affect form and performance. More importantly, the assessment will help explain why I keep having a pain in my right shin after every street run.
I’ve learned so much about physiology and functional movement. It’s fascinating to realize how the total body works together to do things like run, walk, and pick things up.
Training sessions go like this:
foam roll and stretch
strengthening exercises and stretching based on the movement assessment
movement assessment again to identify changes/improvements which helps target what exercises and stretches were beneficial to improving overall movement
homework for the week
What the assessments have told me:
tight gluteus medius
tight hip flexors
tight in the groin
poor (little to no) ankle mobility
poor hip mobility
medial rotation (my right hip and leg turns inward when my foot is off the ground especially when my legs are tired)
Yikes! I didn’t see all that coming! From what I understand (I asked a lot of questions in the beginning) our bodies learn to compensate for weaknesses, immobility, imbalances, etc., but eventually it catches up with you when it causes such a strain on other parts of the body. On the bright side, (because at this point I needed a bright side), my strength and balance are good.
What I’m doing about it:
Twice a day a minimum of 6 days/week I do the following stretches and rolling.
The key is form!
Targeting hip flexors.
Form note: keep hips level and butt tucked
Targeting hip mobility and hip flexors (increases external range of motion in the hip and lengthens hip flexors)
Form note: hips level and back leg straight
Targeting the groin and hips.
Form note: butt tilted up and pushed back to the point of feeling the stretch but not painful. Alternately pushing each knee into the floor (I’ve done frog before but I’ve never added pushing the knee into the floor. It made a big difference in where and how the stretch felt.)
Targeting the gluteus medius. Form note: when you roll onto a sore spot hold the roll there for an extended period of time.
Targeting the gluteus medius. Form note: a lacrosse ball should be in every athletes gym bag! When I use the foam roller it doesn’t always feel like my hips/glute med need to be rolled. If that happens I use a lacrosse ball and I’m always able to find the trouble spots. Just like with a roller if you hit a sore spot hold the ball there for an extended period of time.
Targeting ankle mobility and tightness. Form note: keep the ball right below the toes on the forefront of your foot and keep knee straight. Rotate side to side with as little knee rotation as possible.
Targeting ankle mobility and tightness. Form note: make sure l leg, ankle and foot are in alignment (my right foot tends roll out with the stretch).
Targeting ankle mobility and tightness. Form note: keep your foot under your body allowing you to apply slight pressure while rotating your ankle in each direction. Keep your forefoot and toes on the ground.
It’s been 4 weeks and, based on how running feels and range of motion with stretching, I have noticed an improvement overall except with hip mobility and medial rotation when my legs are tired.
Hopefully what I’m doing is in fact targeting what is causing the shin discomfort. Who knows? Maybe it’s not, but what I have learned is beneficial nonetheless.
My BIG take aways so far?
Make stretching more of a priority! If I’m short on time I’m bad about stretching very little.
I sit a lot at work and that has a HUGE affect on mobility and flexibility especially in the lower body.
I know you goes already know this but I am not a doctor or trained specialist. This information is based on recommendations of an orthopedic doctor, working with a certified trainer, my body and specific individual needs.