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.