You Think You're Fit? Try this!

I killed myself in the gym yesterday and thought I'd share what I did. Who is ready for a challenge?

Warm up:

0 incline

1 min 4.0 side shuffle

1 min 6.0 run

1 min 4.0 side shuffle

1 min 7.0 run

1 min 4.0 side shuffle

1 min 8.0 run

1 min 4.0 side shuffle

1 min 9.0 run

1 min 4.0 side shuffle

1 min 10.0 run

1 min 4.0 side shuffle

1 min 11.0 run

1 min 4.0 side shuffle

1 min 12.0 run

Workout:

CIRCUIT 1- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Sumo squats

15 Leg or Hamstring curls

30 Pop squats (good video demo here)
CIRCUIT 2- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg press (1 leg)
15 Leg press (other leg)
15 reverse lunges (1 leg)
15 reverse lunges (other leg)
30 ice skaters
CIRCUIT 3- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Dumbbell deadlifts
15 glute kickbacks (1 leg)
15 glute kickbacks (other leg)
15 squat jumps

CIRCUIT 4- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg extensions
15 Air squats (squats without weight)
30 jump lunges

Cardio finisher:

0 incline

1 min 5.0 

1 min 6.0 run

1 min 5.0 

1 min 7.0 run

1 min 5.0

1 min 8.0 run

1 min 5.0 

1 min 9.0 run

1 min 5.0 

1 min 10.0 run

1 min 5.0 

1 min 11.0 run

1 min 5.0 

1 min 12.0 run

Finding The Right Personal Trainer For You

I've been meaning to write about this topic for a while, and it's taken me longer than expected to finish. A lot goes in to finding a personal trainer. There are a few super important factors that go in to choosing the right fit, so before you get one make sure you read through these.

1. Availability

You would think it's weird that I put this as #1. The most important thing when it comes to finding a trainer is finding someone who can train you at the times you're available (choose a realistic time where you aren't cutting it too close). You might fall in love with a trainer, but if your schedules don't match up it won't be a good fit,

2. Personality

This person isn't only your trainer/coach, this is someone who you are comfortable talking candidly about insecurities, goals, sometimes work stress or relationship issues. They may become your friend, so pick a trainer who seems "cool" and someone you truly vibe with off the bat.

3. Training style

Before finding a trainer, try to make a list of what you're looking for. Do they have a degree in exercise science? What about specific certifications (TRX, CrossFit, Olympic Lifting, HIIT). What's the trainers background (bodybuilder, college basketball player, or lost a lot of weight in their past). Do you have an old injury and need someone with a physical therapy background? Be ready to ask these questions.

You need to also chat with them about what type of coach they are. Are you someone who wants a drill Sargent, someone completely focused on form and movement, someone bubbly and fun, or someone who is more calm and understanding after you've had a long day. These are all things to think about.

4. Price

Trainers aren't cheap. 9 times out of 10 what you are paying the trainer is no where near what the gym pays them. That being said, make sure you budget for a trainer and if you want a specific number of sessions to let the trainer know/prep so they know how to program workouts accordingly. In SF Bay Area anywhere between $80-$120/hour is normal. 

5. Goals

After chatting with your trainer about your goals, make sure they understand them. A great trainer will know what you need to do to get there. A lot of time homework is given out. It's on the client to make sure they are doing what's asked of them to achieve this goal. For example, if you're a basketball player, but you never practice your shot on your own time then a lot of your time that would be used to progress you to new things will be wasted since your shot is so off.