Well, the personal training days are looking like 4-5 clients per day lately (instead of 7), but I’m still feeling good if a little tired.I can still work you out, even if my own workouts are really different lately~
Hi All -
It’s getting pretty busy here! Weather changing, baby growing, school is back in session and folks are back to work after summer fun.
I’ve been thinking of you lately. My maternity leave will be about a month long, it turns out, and I have a couple of things in mind to continue to support you and your fitness goals while I’m away. Let’s think about this & talk about this now (& during your sessions) instead of scrambling to come up with a plan
Demo videos are up on VineApp
Vine App is a mobile phone application that loops a 6-second video. Perfect for exercise demonstrations of proper form! I’ve recorded 3 of them and they are all up and “looping.” Just a few to give some ideas & support.
I’m still working out how to add the videos here to the website, but they are up on my Facebook page, so the current options are to either: See them on VineApp, or see them on my Facebook page.
Please follow & like both pages so you’ll have easy access to photos, videos, tips & other developments.
* My blood pressure was 110/72 at 21 weeks pregnant …and more recently 115/70.
* All blood tests, triglycerides, blood glucose, and iron levels have been in the healthy range
* I haven’t had any swelling, dizziness, rapid weight gain, or headaches.
* I have maintained a healthy diet consisting of all whole real foods, no processed, pre packaged, or fast food.
* Cravings have been all surrounding fruits and healthy fats/proteins (yogurt, walnuts, avocados…probably nutrients my body needs in abundance to support placental and fetal development.
* I have taken a prenatal vitamin with DHA everyday since the day I found out I was pregnant. (Women are recommended to start this regimen before conception, but I did not plan this pregnancy, but led a diet rich in nutrients for years prior.)I have been dealing with round ligament pain (feels like side aches) when I walk, making it hard to walk without stopping. My gym workouts have caused no pain and are helping me keep my back, chest, legs, and abs strong! I have been doing standing ab exercises like variations of squats and deadlifts, a variety of back and shoulder workouts, and incline bench chest exercises.I have gained 23 pounds to date, but it all seems to be baby, chest, and amniotic fluid weight. Zero swelling (no edema), no added body fat around hips, back, legs, or arms. My diet has remained balanced and nutrient dense (midwife looked at my food log and said I am “a model client”)I am maintaining a client base of 15 clients, making my cut-off for each day total 7 sessions.
Hi there. Wanted to share a little bit about what was going on with me when I first found out I was pregnant. What I was doing, what was happening…especially since my work is so physical.
It’s my story
Please keep in mind that I’ve been under a doctor’s care this whole time. I’m not a doctor and this blog doesn’t tell anyone that they should be doing what I do. I’m just sharing as one more mom-to-be…and this is just my experience and my story.
I found out on Feb. 27th and I was 5 weeks along.
Feel really lucky to never have had morning sickness or any other symptoms besides fatigue. I was able to continue on with my normal workout routine through the entire first trimester. The only difference was making sure I got 10-12 hours of sleep per day (including naps).
Those workouts generally looked like this:
- Upper body exercises using 12-25 lb dumbells
- Lower body exercises using 40-70 pounds of resistance
- Mat and standing ab exercises with 10-20 pounds of resistance, planks, crunches, and a variety of bodyweight full body exercises
It’s different now
Things have changed since those earlier days of pregnancy. My workouts have changed and so has my energy. More on that next week.
Working on a plan
In the meantime, I’m working up a plan for what you can expect in terms of my time away when the baby comes. The timing is entirely up to the baby and my docs say we’re both in great health…so am working on “the plan” and will be getting that out to you here on the blog, in email, and possibly even on Facebook.
What about YOU?
If you’re pregnant and interested in continuing an active lifestyle, definitely check in with your doc or healthcare practitioner. I’m finding I can still be active AND I need to continually modify my activities as my body changes. See what your pro support team says about you, your body and your baby.
I am conditioning myself for the biggest physical and emotional event of my life…due October 30th. So, I’ve been training, but my training has changed over the past 5 1/2 months. And it’ll continue to change over the next 4 as well. At 23 weeks pregnant, I’m still active and in the next few posts, I’ll be sharing a few things about this pregnancy, my conditioning and more.
Professional therapists are trusted with a variety of sensitive issues surrounding the client’s life, and are responsible for building a framework for establishing healthy and responsible boundaries in the relationship. Trust is compromised when irresponsible interactions between the client and professional occur, and the vulnerable client can be set back even further with mental health obstacles. Each scenario should be carefully thought out by the responsible professional, since certain situations regarding multiple relationships are not always harmful.
As a Trainer and motivational counselor, I deal with multiple factors affecting the client’s individual needs and overall health and wellness. The relationship begins with the first impression during the consultation, which establishes a framework for the relationship. This is a time for the client to decide if I am the right fit for helping them achieve their goals, and a time for us to discuss experiences to build a foundation around.
This assessment process is the first step in developing personal framework is and boundaries, as the client is able to see how my approach can help them reach goals, and the health questionnaire allows me to learn about mental and physical behaviors that have caused problems or prevented success. The client begins trusting the professional in the first hour of meeting, as many personal details about their life are brought to the surface.
My personal beliefs and values, as well as my understanding of the importance of ethical codes, are demonstrated heavily during the consultation. The client is able to see that I too have struggled with weight, depression, anxiety, stress eating, and other negative influences on health. I am not only researched in these areas, but have lived it and have helped many people get away from the vicious cycle of self destruction.
Another huge part of my personal values shows through in my caring and sincere drive to really want to help others. This is not something that can be faked, it is a true passion to want to provide tools for improving lives for the better and make people happier. My positive energy and ability to build people up when they feel alone and down on themselves, helps to keep them moving in an upward direction.
Clients need direction when they are not with me for their hour session, so I expand boundaries by providing activities and nutritional guidelines to follow when they’re on their own. Going above and beyond the minimum service offered adds more value and results, showing my dedication to the client.
The biggest part of upholding ethical conduct with multiple clients is to be sure to follow client confidentiality. I can use hypothetical scenarios without giving the names of the client I am using as an example, if it is directly related and helpful for the client I am discussing this with. The client is having a one on one private session, trusting that I will keep the details between us, and I am not a responsible professional if I break this bond.
Tuesday March 5, 2013
There are tons of weight loss methods, supplements, diets, and anything and everything revolving around what you consume or don’t consume. That tells us the most effective way to lose weight is through nutrition! No short term unrealistic band aids, but the real treatment for your body. One of the only frustrating things about being a personal trainer is when the client you care dearly for struggles to achieve weight loss goals. It is very important to stress the need to clean up dietary habits while working an exercise program. Knowing how to eat before and after workouts, and throughout the day, maximizes the physical activity performed and gives you energy to achieve a healthy metabolism.
The point of working out is to achieve a healthy balance between lean mass and fat mass. The BMI method is out and makes no sense, since it is based on height and weight and does not consider muscle mass. Muscle burns body fat and takes up far less room (less inches all around your body) than fat. A healthy body fat percentage is different for men and women, and age is also a factor. For example, a woman aged 20-40 should be in the range of 18-22 percent body fat. A healthy man the same age group would be between 10 and 18 percent body fat. Having more muscle makes you stronger, more flexible, less prone to disease, and allows you to consume more calories!! Don’t count calories, but eat calories that count. The way to get lean in the first place is by eating the right calories—not refined processed foods, and that can’t change once you’ve slimmed down or you’ll easily fall back the other way.
If you have a personal trainer, you need to be able to trust them and be honest with your nutritional downfalls and let them help you find ways to make it better, in a way that doesn’t leave you feeling completely deprived and hungry all the time.
March 1, 2013
For the month of March only, I am offering gift certificates for four Personal Training Sessions for only $100!!
Don’t miss this amazing deal and start now on your summer slim down! Call (206) 276-6888 to purchase your gift certificate for yourself or as a life improving gift for somebody you care about..