Weekly summary 30-2

This week was bitter sweet. I was my last full week of my internship at TM fitness. I wanted to leave with a bang so one thing i really want to talk about this week is the conditioning class and the their mini cross fit circuit. most of the people who participated in it really liked it and thought it was tough, stimulating, and new. the exercises they use in cross fit are mostly, if not all, full body based. This makes for a truly unique and difficult training session because you have all of these muscles groups demanding oxygen and the transport of blood filled with oxygen that its hard to compliment and disperse it evenly. Thus making your body work that much hard and burn than much more in the caloric sense. It;s becoming really popular because for once they can come to the gym, participate in something new, and burn more calories than their normal everyday routine. It was definitely the highlight of the week for me to watch them push themselves through the workout. Some of the participants however were not all too thrilled with the work they had to do and for people like that i only have one thing to say. GET MOTIVATED! It cannot always be the trainers job to motivate people into leading a healthy lifestyle. and frankly it shouldn't be. People need to learn how to be self motivated and push themselves in order to reach their goals, and when I saw that particular person in the class who really did not want to try, and kept giving excuses I really had no choice but to say take your time and do what you can. I know she is capable of doing more because I have seen her do it but she just has those days where nothing she does physically is worth it. You can't push those people when they clearly do not want to be pushed because they will not accept it and push back in a negative way. I believe the best you can do is wait for them to come around and give them positive encouragement along the way.

August 2nd

• today was the final day of class so we went through a mini cross fit session
• push ups, pull ups, squat high pulls. lung jumps, weighted jog, squat throws, and rows
• most of the class was in attendance as well as a couple people who just wanted to jump in. Since it was the last session I really didn't mind

August 1st

• Worked with my heptathalete. we did some up tempo criss crosses on the turf field at swisher where we ran corner to corner with a sideline jog. We did a total of 7 cross field runs 3 of which were cut runs. Where you start at a base and then cut the time down to one that is about 80 percent for the athlete and maintain for 4 reps. we finished with 3 builds ups of about 50 yards, when she hit the 50 yards line she would be at 95 percent for two good steps and then coast off.

July 31st

• Worked with my heptathlete where with did a really like mile warm up followed by some upper body work with resistasnce bands and kettle bells. It's most prominent use is for stability and isolation.
• Also worked with my conditioning class where we did a full body workout with bands on the sled and bench press to get a better eccentric movement and contraction.

July 30

• Worked with my heptathlete, we did some longer distance intervals of 800's and 600's. I like this better than having her run a full 2.5 miles because its less methodical and more situation like. Being you have a stop and go persona when competing in the hep.
• we finished the work out with some leg work through single leg isolation exersises.

Weekly summary 24-27

This week was a pretty busy week for me. I was with a client almost every day of the week and I believe that is how it will be for the remainer of this exerience. The majority of my time is spend with my Heptathlete which I enjoy because I like working with athletes who have strong goals and admirations.  We worked very hard this week on interval and power training. With being a heptathlete you have to have both endurance and power. Endurance for getting through multiple events through two days and power during those events because all of them require fast twitch muscle recruitment for performance. when we started out we worked towards longer intervals to get that base down where we could slowly get to the shorter faster intervals. we are almost to that point and this week she really made some stride in getting through both interval days. One of which was a faster interval day, at about 80 percent, we hope to get to about 90-95 percent. I really want to keep away from going one hunder percent for a little while because we really dont want to hit that peak performance too early. But we also dont want to draw it out to the point where its methodical and we hit a standstill plateau. the rest of my days this week was training my conditioning class. we are coming to a close to it's kind of like the final push. One of the clients who didnt show up for a couple weeks is back in it and she is having a hard time keeping up so we are meeting at a different time in oder to tailor for her needs. She has asthma and really has a low work ethic so it get hard at times to motivate her. She has high expectations and goals but wants to reach them yesterday and has no sense of patience. So I believe that once the class is over she will be a ghoat at the gym.

July 27th

• worked in the shake shop
• make a couple shakes for customers for free because we were experiences some technical dificulties downstairs that resulted in some smells that were quite undesireable
• trained my hep girl, today was another strength day where we focused on single motions like one legged box jumps, squats presses etc.

hours 5:00-7:30