Starting Smart

I had a very raw beginner yesterday for her first session and I thought I would throw some important reminders to those starting a new program.

1. Warm-up first- get your blood flowing and heart rate elevated, but don't kill yourself.
2. Focus on proper technique- use minimal weight and have a certified trainer observe and cue you through a couple sessions.
3. Openly communicate- if something hurts, tell your trainer. As their client, they should want to take care of you and you might call their attention to something they might not have noticed.
4. EAT- I had a client about pass out and she is not in terrible shape. When I asked her what she ate that day she listed off about 500 calories worth of food and it was 6pm!!! You have to have fuel in your body for it to go.
5. Drink plenty of water- Be adequately hydrated with WATER. Save the energy drinks for later once you have got accustomed to working out regularly.
6. Properly cool down- Know how to end a session, never just abruptly end activity. Lower the intensity (how hard you are working and/or the weight you are using on a particular exercise) and/or jog a lap around a track then stretch. stretch your major muscle groups- latissimus dorsi, quadriceps, hamstrings, glutes, chest and shoulders.

I am ready to help some new clients reach their goals safely, and educate them on how to properly continue an active lifestyle.

My Blessings and Giving Back...

I was blessed enough to have gotten a full-tuition scholarship for my undergraduate work at Eastern Kentucky University. I went there to be a firefighter. Something about saving people's lives daily spoke to me, and you get to use your strength to help others... and at the time I was single, and what lady doesn't like a fireman...

A daughter later I realized I needed to be around for my little girl. I needed to pick a profession that didn't involved running into a building every one else was running out of, and much respect to the men and women that are firefighters. I chose to pursue a Physical Education degree with an emphasis on Fitness and Wellness Management and I threw a business minor in there to help me later in life. Before I graduated a professor at EKU said to some of my classmates in class," You need to get a masters or you will starve"

Well, I like to eat so I started looking into masters programs close to Louisville, where my daughter is. I applied to the University of Louisville and the University of Kentucky, got accepted to both programs, but was waiting on an assistantship position to open. I was interviewed by both schools and got a position with UK that allowed me to work at a faculty, staff, and other employee fitness facility for two years... and it got me a stipend plus helath insurance. Experience + money, you can't turn that down. I was a personal trainer for both years I attended UK and was able to work on my lifting technique and coaching ability. I volunteered with a local high school as a d-line coach and with the strength and conditioning staff for the football team. I wanted to meet as many contacts as I could while I was completing my masters degree.

I was made aware of a Fitness Director position at UK... applied, was interviewed, and have now been working here for two months with no regrets.

With the gifts of free education from undergrad through my masters lucked me into thie position in which I now have two graduate assistants working for me. One is a solid powerlifter/bodybuilder Luke Beggs. He is in charge of all of the personal trainers and the programs and he is competing in two bodybuilding competitions in the fall, so his results will be posted after it. I needed to hire some one for the graduate assistant position that is over the group fitness program here.

I went through some applications and through connections on campus had heard of a fitness enthusiast that wasn't scared of working hard. Her name is Emily Owens. She went through the interview process with Luke and me and she is now on board. Stay tuned for updates on her triathlon and possible figure competition in the future. I am looking forward to working with both Luke and Emily this year. It's a good feeling to be able to give some one else the gift of an education.

Essential Key to Getting Stronger...

We have all experienced gains in strength and size that come from implementing a program that utilizes the best variety of exercises and rep and set scheme... when you look at the program on paper and your new self in the mirror your muscles scream growth that comes mainly due to proper periodization and diet.

Another essential ingredient to piling on muscle mass and setting new PRs is a strong ass lifting partner. Not betty sue who is going to stand off to the side and smile at you (see below), not the guy

that wastes your time with all of his problems, not the guy who never knows what he lifts on any exercise, not the worthless piece of squishy flesh that actually tries to talk you into not working out, not the guy who doesn't pay attention while you are being crushed by the bar, not the guy in the gym that has to have a conversation with every one they know AND every one that they haven't met yet.... you get my point.

You want somebody that pushes you after they knock out their set of however many reps. You want some one that hits his sets and then looks at you like he could have done six more... and if he doesn't look at you like that, then he is pissed. Some one that screams at you, can push your buttons with a couple words (bet ya can't ... didn't i warm up with that... you are weak sauce... come on son... baby weight...), somebody that makes you get your last couple extra reps after you would have stopped.

Progressively through your program your gains will be better with a partner that is consistent and knows how to push you and spot you correctly. I looked across the gym the other day and saw these two guys.... the lifter got 5 and a half reps, hit the wall for about 5 seconds, and then slowly came down with the weight on incline. His partner was screaming for him to push when obviously he had no push left. Find a person that knows how to spot, knows how to push you and even piss you off a little, and make sure they don't look forward to days off... they need to look forward to trianing days.