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

July 26th

• trained my client who is in my conditiong class, we did a spin warm up followed by various full body exercise coupled with some endurance and isometric holds for a deep burn
• training my heptathlon girl. we worked on some strength gaining with weights. we did varioud band exercises to emphasise a complete pull throughout the motion

hours 5:00-7:30

July 25th

• Trained my client whose competing in the heptathlon
• Today was an interval training day with an emphasis on speed

hours 6:00-7:30

July 24th

• worked in the shake shop
• trained a client in my conditioning class
• trained a client who would like to compete in the hep in college

hours 5:00-7:30

weekly summary 16-18

This week I have really set my attention on training the young athlete that has walked through our door. I really enjoy working with her because she gives everything she has in each session and doesn't have quit in her mind. It couldn't have came at a better time because people were just not showing up for my conditioning class until this week when one finally came back into the mix. The first workout back for her was particularly hard because she hadn't been doing anything. She said she was sore for the majority of the week afterwards but that it was a good sore and that she felt like she accomplished something. I really like people like that who don't mind being sore, but I have dealt with those who hate being sore and you have to pretty much sneak them into shape. Overall I feel this training experience has really helped me to hone in on the things i feel i excel at and that's conditioning.

July 18th

• worked with my high school athlete and did some high intensity interval training on the tredmil.
• we will be going outside the following week for further interval training
• we did 5 200's followed by 4 150's once that was finished we did various core exercise with an emphasis on burning out

hours 6:00-7:30

July 17th

• worked with a client who is part of the conditioning class i am running
• she was the only won who showed up so it was more of a personal training session.
• we did a light warm up of 15 minutes on the olyptical  followed by cross training
• we did a specific lift such as the bench press followed by a full body motion, such as the squat kettle swings.

hours 5:00-7:30

July 16

• did some athletic training with a client who's in high school training for the decathlon
• we did a light warm up followed by a middle distance run at a moderate intensity
• we then did a lot of different weight training exercises for both time and allotted sets focussing on single leg movements and strength as well as some body power movement, such as squat press and squat upright rows.

hours 6:00-7:30

weekly summary 11&12

This week was a really light week for me because I am coming to then end of my hours for this internship. So the time I spend on site is on a need basis. I mostly just come in to cover hours when no one will be there and also for my conditioning class. As of right now the conditioning class is a little disappointing. At first it started out really strong and i had everyone at attendance, but as the weeks continued less people decided to show up. I understand that it's summer and people would rather be outside and enjoying it rather than indoors working out. It just baffles me that they would spend 60 dollars and throw it away by not coming. That being said I've picked up dedicated high school track athlete who would like to improve her fitness level for the heptathlon. This week we worked on some stamina with a mix of high intensity. We started out with a 400 meter warm up fallowed by dynamic warm up. Then we moved to a 200 meter run at 7 mph which is about 60 percent for a 200. we then dropped down to a very low trot for about another 200 meters and then did a 400 meter at the same speed which would be a 75-80 percent. We trotted again for about 300 meters and did a 600 meter at the same speed which was about 85-90%. We then did another trot session followed by another 600, and 200 in the same fashion. We then walked for about 600 meters and followed with an 800 at 6-7 mph to finish. We then went through a core workout that ended up being our cool down.

July 12th

• worked in the shake shop
• gave a personal training session to a high school track athlete looking for improvement in her heptathlon score. 
• She did a high intensity interval program that helped to simulate a heptathlon with an emphasis on the 800 meter dash at the end. followed by a core workout.

July 11th

8:00-11:30

• Worked in the shake shop
• made 3 shakes
• worked on making appointments to get quotes on our outside sign for promotion

3:00-7:30

• worked in the shake shop

hours 8:00-1:30, 4:00-7:30

Weekly summary 3-7

This week a busy week considering it was a holiday week. the gym itself was not entirely busy which is not uncommon for the summer months in a gym. Either way I was able to keep pretty busy with the conditioning class and other projects around the gym. The first day of class was a bit different from the way that we normally do it. Normally we split up cardio and resistance training for half of  each session. Instead we had around a 10 minute high intensity warm up and we then mixed up are resistance training with cardio inducing activity such as running stairs, doing a spin bike, and jumping rope. I found that this was a bit more difficult session to get through because of its higher demand for continued aerobic activity. But once it was through they really felt like they accomplished something. That being said I tried to do the same type of thing with the Thursday's class. Only one person showed up and she is a high school track athlete looking to get ahead. I have agreed to train per personally for sport specific training in the heptathlon. We started out with a little hip flexer strengthening through incline walking forward, backward, and side to side on the tredmil at various speed. I found this to be very effective because the hip flexor does so much for turn over and speed in track and field, therefore the stronger they are, the stronger you are. We then went through and two exercise switch where one exercise was strength based and then we switch to one that would be cardio based. Such as chest press and quick steps. this class was very successful for her. Once that was finished i wrote up a training week for her to do while she was gone on vacation. Nothing overwhelming just mostly to maintain her level of fitness until she returns. Friday i worked in the shake shop trying to get some research done for our nutritional standpoints in the shake shop. I wanted to get some hard research that will show people the different types of energy systems and how having one of our quality shakes would benefit each of those systems. It's mostly a promo type thing. Finally Saturday I came in to open p the pool for people would would like to swim on the weekends. I tried to organize some things around the shop and office in order to make things easier to find and be able to make shakes faster mostly because there will be a time when that shake shop get really really busy after we promote it.

July 7th

• opened up the pool for Saturday swimmers
• worked in the shake shop
• tried to re arrange and clean up the office and shake shop for easier productivity

hours 9:00-1:00

July 6th

• worked in the shake shop
• did some research for based on nutritiong and the body uses for the different energy systems of immediate, glycolytic, and oxidative pertaining to different routines that one could do for a workout
• found some good quality clock eating plans pertaining to what time of day a person works outs and how to plan what time they should have a meal.
• trained on of the members here that is a young guy with ambitions to gain some muscle mass and overall weight.

hours 9:00-2:00

July 5th

• Worked in the shake shop
• Had our second day of class
• One person was still in town from the mid week holiday so it was a personal training session
• did a hip flexor strengthening routine on the tredmill and finished with a full cardio based resistance training routine.
• wrote up a personalized training plan for the client because they will be gone for the next week and didnt want to fall behind

Hours 5:00-8:00

July 3rd

• worked in the shake shop
• worked on shake information with management
• lead my members through a conditioning program that was a complete mixture of cardio and resistance training. First week that we didn't split the two up

hours 1:00-2:30&4:00-730

Weekly summary 26-30

This week was a very busy week for me. I was able to get in a lot of internship hours which I feel was really good. I'm in a pretty unique situation where I'm assisting the management with the finishing construction work on the remainder of the gym. So often I am hear from seven in the morening to seven at night. I actually like this work more than having a job at like some lumber yard of construction company. Its really helping me to get to know everything about owning a gym and the responsibilies that coincide with it. the really big days for me would have to be the tuesdays and thrusdays. Tuesday's workout was a pretty intense workout. with all of these workouts i participate in them with them because its easy to demonstrate and it helps them to see that you are putting in the effort as well and are more of a peer instead of a drill sargent. The spin room for this week has been a life saver because it was pretty hot both of those days and the alternative would be to hit the outdoors and run the stairs at the parking garage down the street. well I was able to use some of the spinning routines that tony has done in the past along with ones I have participated in and found myself through research. they really seem to enjoy it other than the fact that the spin room tend to get a little too hot at times. for these first couple of weeks I have spilt up the straight cardio and the endurance weight training routines. I plan to continue doing this for at least one more week to establish a conditioned base in order to do a full cross training routine mixed with resistance and cardio. This week was a smaller class because we had two members that were able to make it on account of work related and personal reasons. But I will run the class even if there is onle one person who shows up because they are giving me their committement. the crosstraining on tuesday is full body without any core, thursday is full body with a lot more core work. Thus thrusday we did a pilates routine that I often did with the track team this past year. They loved it so I will have to keep up with my pilates routines. I think they really liked it because it was kind of a mellow feeling routine where as the actual workout before was pretty up tempo. Overall this wekk in relation to the conditioning class was a great sucess and i look forward to each following week!

June 30

• very slow day, opened up the gym at 9
• worked in the shake shop
• make two shakes
• closed the gym at 1

hours 9:00-1:00

June 29th

• worked in the the shake shop
• gave a tour for a client
• worked with Kevin and the  gym appearance.
• worked in the shake shop

hours 3:00-6:30

June 28th

• Worked in the shake shop
• made many many nutritional shakes for customers
• Discussed different possibilities to changing the a appearance of the gym with the owners
• Had another sucessful conditioning class with my members. Had a reletively difficult cardio session in the spin room with a quicksand ride mixed with various sprints and hills. Fininshing with a cross training circuit with stabillity balls and elastic bands, and core work.

Hours 3:00-7:30

June 27th

• Worked in the shake shop and made a few shakes, maybe around 5 or so
• watched Tony as he gave swimming lessons. I'm not a swimmer but it was nice to see it
• Took a member through my conditioning class so she could get a feel for what it was all about
• Closed up the gym once everyone was out of the pool

hours 5:00-7:30

June 26th

• worked in the shake shop
• made a couple shakes for customers
• shadowed tony through some of his training session
• prepared for my class
• took my members through 22 minutes of spinning and 28 minutes of circuit training. We were one hour on the nose! perfect

hours 3:00-7:30

Weekly summary 18-21

This week was a week for leaps and bounds. I had been gone the previous week and I had no idea if anyone had even signed up for the two conditioning classes I was offering for the next two weeks. One was supposed to start the Monday I returned. However no one wanted to sign up for the advanced class at that particular time. But there are a couple high school athletes that would like to start some training within the next two weeks. I did have 4 people sign up for the full term of the beginners class, and one that will do a half term. I started the first session really easy to see what they were capable of and gauge where they were physically. so you could say that the cardio portion was very easy and simple with walking, walking backwards, and shuffling as a fairly slow pace on the tredmil. The circuit was a little challenging with supersetting two push pull exercises at a time. The second day of the class was a lot more challenging in the cardio and lesser in the circuit. we went through a pyramid hill workout in the spin room. I also participated in the class. mostly because I wanted to make sure I would be able to do it. I would never make anyone do something that I am not able or comfortable doing. After that we did another full body circuit this time a round circuit with four different stations all lasting 30 seconds. there were three different circuits with all different stations. I believe they really enjoyed this workout it was a little more difficult than the previous day so it may have came as a shock but they all pushed through it very well and I was thoroughly impressed with all of them.

June 21st

• it was our second day of the conditioning class
• we did a fairly intense cardio routine in the spin room
• we did about 30 minutes of a full body cross training circuit

hours- 5:00-7:00

June 19th

• set up the gym for class
• I started my conditioning class today.
• we went through about 30 minutes of light to moderate intensity cardio for this beginner class
• we did a 45 minute full body cross training circuit.

hours 3:00-7:30

June 18th

• worked in the shake shop
• helped train a client
• make various shakes for customers
• worked downstairs to set up spin room

hours

4:00-7:30

Weekly Summary 4-6

This week was a fairly short week for me. I am leaving town this week for awhile and wont be around for about 10 days. That being said it was a fairly slower week. It should really pick up when i get back once my class begins. I worked a lot in the shake shop and really getting everything prepared for my class to begin. I also trained a client and shadowed Tony through a session. The woman I trained hadn't worked out in several weeks prior. the previous week i took her through a pretty simple workout but she said it really wasnt enough for her. So I made this one a little more challenging and added and extra set for each and she said it was much better. She expressed to me that she actually likes to feel soreness and that it helps her to know that she actually got something done. She came in and said mission accomplished! The next day this week was mostly another preparation day for the class. i wanted to make sure i had two different options for the cardio portion of the class so that spin room really needed to be ready by the time class would start and because I will be gone the more really to get it done right away.

June 6th

• worked on the spin room
• worked in the shake shop
• shadowed Tony through and session
• and tony took myself through a session to better prepare me for my conditioning class

hours 9:30-1:30

June 5th

• Worked in the shake shop
• made a few shakes for customers
• worked downstairs in arranging the spin room for future mirror hanging
• went over the schedule for the next couple of weeks

Hours- 1:30-5:30

June 4th

• Worked in the shake shop
• shadowed tony through a training session
• took a woman through a training session who was a new member and hadnt done any working out for about 8 weeks

Hours-12:30-6:00

Summary 29-31

This week was a really good thinking week. I spend a lot of time working on the conditioning class that i will be starting this coming month. I got to sit down with Tony and really pick his brain on what types of activities and duration pertaining to how he has run conditioing classes in the past. My first view was to make an up tempo cross training where you do an all cardio based workout where they are high reps little weight and limited rest. then i started to listen to tony where he would take them to run the overpass and the ramps. I thought that would also be a really good idea as well and they I would be able to bring them back for some weight training activities. Either way its going to be a two day a week full body workout. The other thing that I really enjoyed this week was being able to have tony train me personally to show what type of activities I can do. He really changed my thinking because we are always taught that low reps with high weight will give you mass gain. But its more along the line of total volume. If your total volume in high and your weights are still challenging and even go to failure you have accomplished a lot more and have done a new form of conditioing as well. This week was truely a good experience.

May 31st

• Worked in the shake shop.
• Made around 5 shakes for customers two of which were from the street.
• Worked with Tony to set up my conditioning class
• Conversed with various members about fitness

Hours- 2:30-6:30

May 30th

• Worked in the shake shop
• Shadowed tony during training and helped with some core work
• tony took me through a high intensity leg workout that i was considering putting into the conditioning class untill i did it haha. i dont think i would ever made someone do something that i had a little trouble with.
• once that was finished i showered and closed the gym up at 7:30 while working in the shake shop

hours-1:30-5:00-6:00-7:30

May 29th

• worked in the shake shop
• made two shakes for customers
• talked a little nutrition with one of the customers who is in their 50's and wanted to get into some supplements that would help them to increase their strength that has been lost through aging. i told them with their ever decreasing levels of testosterone the best thing to do would be to get to the doctor to see if their levels are normal for their age before risking over the counter things. 
• made the final arrangements for my conditioning class

hours-1:00-5:00

Summary 21-24

This week was really good as far as learning experiences. There was one instance during a training session that I was assisting with tony where I was to come up with some core exercises. Well I tried to think of a core exercise for this particular women that she would be able to do. They had previously done work with a stability ball so I wanted to do some oblique work with it for something new for her. Well she struggled and talked to tony after that and said she was uncomfortable and she pays him for training and not for him to have me train her. I have worked with this particular client before and nothing was said. The other good learning experience was through re arranging equipment, with my own personal goal of possibly opening up a gym someday I think it was good to see the grunt work that is invovled. I also really liked training Tony's previous client and I believe she enjoyed it also and I feel a lot more comfortable especially after what had happened the day before.

May 24th

• Trained a client that had previously been with tony, but had had a kid and wanted to get back into it. Tony had to leave so i said i would train her and she said that it would be fine so it all worked out.
• worked in the shake shop.
• made one shake for a customer

Hours-3:00-7:00

May 23rd

• Helped tony re arrange some machines downstairs in the weight room.
• did some floor mopping once everything was perfect
• worked in the shake shop
• made two shakes for customers
• worked with tony with a training session with a 60 year old woman who is in grerat shape and has an incredible work ethic and made her a shake afterwards.

hours-12:00-5:00

May 21st

• worked in the shake shop
• made two shakes for customers both of whom are members
• shadowed tony in a training session
• helped out during one training session
• talked to various members about my schooling and different exercises they are currently on

hours-9:00-1:00

Summary 14-19

This week was a pretty productive week as far as the shake shop is concerned. i did a lot of work with the nutritional status of some of a basic shakes and next week we will get into some of the special shakes. ones that are meant for meal replacement and one that have low protien, veggi shakes, and what not. the shake shop i believe has been a really educational experience because of the constant exposure to all the nutritional facts. it has even lead to me watching all the nutritional aspects of my own life. which is really good that its carrying over. the second good thing i did this week was training my first client. she was an older woman who didnt have any experience with resistance training so i was able to keep in very simple with the lifts and left the repititions at 12 with one set of each for a total body workout with minimal weight or resistance. she has come back at various times with further questions on the exercises and what not so it lets me know that she is comfortable with asking me for help.

May 19th

• Worked in shake shop
• Helped kevin with pool work
• make shakes for two clients
• worked a little bit with a previous client on exercises

hours- 12:00-4:00

May 17th

• Worked on a Promo for a conditioning class that i will be running come the end of the month, beginning of june
• the class will consist of various cross training activity with resistance training and body weight conditioning through arobic exercise, interval training, light plyometric, and cardiovascular ab training.
• there will be two classes one for beginners and one for advanced persons this way one wont be too hard for some and too easy for others.
• i worked in the shake shop and made a couple of shakes for a member and some off the street customers

hours 12:00-3:00

May 16th

• continued work on nutritional facts for shake shop
• made cards with shake ingrediants on them to place in the napkin holders so customers can see what they want and how many calories and fat is in it. the previous ones that were made were kind of hard to see and with these i put a couple supplement logos and facility logos on them as well
• talked with tony about the various liability insurances and procedures when it comes to having a 24 hour access gym
• hung a couple no diving signes in the pool area.

Hours 3:00-7:00

May 15th

• Made two performance shakes for a couple customers
• made one post workout shake for one member
• trained my first client!!

hours- 9:00-12:00

May 14th

• worked on the nutrition facts for each one of our shakes.
• shadowed tony through a partial training session
• made a couple shakes at the shake shop
• made some menus for the mapkin holders to help customers know waht all we have so we can personalize their shakes

hours 3:00-7:00

Weekly Summary 7-9

This week would be one of my shorter weeks of working due to me having to be gone for conference track in Bismark. Overall my two days of working i accomplished much through inventory and training. most of inventory i did was for the shake shop. i have some higher hopes that this may helps me in the business aspect of possibly opening up my own establishment. its not one of my original goals but through my experience so far i believe its one that is very attainable. There is a lot that goes into the facility to make people more comfortable, Wednesday i hung some workout signs that tell the muscle groups used for a particular exercise and believe it or not after i hung them up i saw three different people first read the signs and then do the exercises. I'm learning more and more each day with my time spend with tony that each day is exciting and new in its experience.

May 9th

• helped set up the cash register for inventory
• took more inventory for the shake shop
• helped do some training on a current client
• make a couple shakes for clients

hours 12:00-3:00

May 7th

• co trained first client and their main emphasis was cardio based so did some core cardio and some light plyo training
• we then spend some time doing inventory of the supplements we got in today
• then trained another client through some cardio core work as well as some low back strengthening
• finally we conversed with some of our more avid clients about training for endurance and I gave them a few workouts with the kettle bells

Hours 3:00-7:00

Weekly Summary 1-5

This week went really well most of it was getting to know the new facility. They have just moved to this location so I am coming into their facility while its still young and getting going at the new location. So far i have already learned a lot from tony. He really takes the time to explain some things to me between observations and gives reasons as to why he chose certain things. I am also learning a lot nutritionally because of the shake shop and the different proteins and milks involved in some of the shake. I have already started co-training with him and I absolutely love it. It makes me really excited to get going on my own with my own client.

May 5th

• took both my boss and one of his clients through a training session
• we trained chest, back and core alternating between push and pull exercises
• went well, they both enjoyed it
• made a post workout shake for both

hours-8:00-10:00

May 3rd

• shadowed tony in 2 training sessions
• began setting up our new printing system
• took a previously scheduled client on a tour
• signed up client after the tour
• made shakes at the shake shop for clients

hours 3:00-7:00

May 2nd

• went over a tour for the facility
• went through prices for possible clients
• went over the possibilities of shake options
• went through all ingredients and got the nutritional facts
• came up with a couple mach shake ideas and names
• spend majority of time configuring the till to accept bar codes instead of ingredient tabs
• got a couple of assignments from tony to write some training plans for different populations for feedback

hours-12:00-4:00

May 1st

• got schedule somewhat figured out for the next few weeks
• talked with tony on what i expect of the internship
• discussed different duties
• went through work behind the counter for the shake shop
• shadowed training session with one female client

hours-3:00-6:00