Fitness Course

Did Strand 2 of my Fitness Instructor's course on Sat & Sun. Was a very well organised course and we did both practical and theory. Was good to finally meet the FIA people I have heard so much about, these guys are so on the ball with fitness and do programme's for many Australian athletes.

I found about 70% of the class were wanting to be Personal Trainers, like myself, but had very little knowledge about a gym environment or even working into a busy week how to workout within certain time restraints. I think they will have to do quite a bit more work before they start training one on one. One of the lecturers did mention that many of the people in the class will not make it all the way as they don't have the true passion. Not ME! I was born for personal training.

Met some great people to share out experience with and we managed to learn quite a bit about ATP-CP, transverse abdominals, stretching, weight training, core stability & lactate threshold! Was a great summary of our Strand 1 book and I picked up lots of handy hints from the training pyramids to help all different levels of fitness. I found that the information wasn't all that new to me but now all fits into place properly and I have so many ideas.

Saturday was half day lecture/introduction and then running sprints (with a few pushups thrown in) near the Harbour bridge. We had to team up and take turns being the PT or client. Of course Jackie and I being the great supportive PT we both ran with the client at all times to help motivate and get results, so was a bit knackered after we did that for an hour or so. We then went into the gym and proceeded to different techniques of weight training. So tired Saturday night going home on the bus. Was meant to be going out with Peta for dinner and drinks and I was thinking I am so tired, but got my second serve. Went to Minus-5 bar, good fun, will have to post pictures up here!!

Sunday was all day in the gym doing core stability, flexibility work - using and utilising different techniques and levels of fitness. It is amazing how many people in the gym have bad form and bad technique. We were using the pump bars on our lower back to ensure we weren't tilting our pelvis whilst doing core stability work.... for anyone who I will train in the future, watch out, you will be so amazed how how strong or weak your core muscles are. The trainer was very impressed with my core stability, and quite frankly so was I. If any of you know pilates/yoga you will understand a little more about how the core muscles work. It is a hell of alot more than "just doing ab crunches". Might have to do a good size blog on my motivation page for that one.

So I now have 16 weeks to complete my assessment book. I haven't looked at it yet, decided to leave that to a fresh mind tomorrow morning when I fly to Perth for a week. What a better way to spend 5hrs on a plane hey. I will do my first aid certificate in July when I return and hopefully by mid October I will have passed my assessment and first aid and be a qualified fitness instructor. This is inside and out gyms. Who would like to sign up to be my first paying client?

A is for Addicted

I have a confession. I think I am addicted to Bodyjam - I love it and wish I could do it everyday!! I managed to do 2 classes yesterday and boy did it feel good. I love how it is an intense cardio workout but also dance based, I now get all the turns and feel like I am dancing to Irene Cara's song. It isn't just another "gym session" it is great fun, we have excellent instructors at Bondi The Edge and they really make you feel like you are at dance school.

I went at lunchtime yesterday to Park Street and our Saturday instructor Adrienne was filling in, so I was like awesome as she totally loves the guns n roses track off the new release. Then I went to Platinum at Bondi after work (worth the extra $5 to use that gym) and it was Sophie who does our Tuesday night class at The Edge... and I was like can you do Flashdance... please please... she was like sure! There was another guy from Edge gym there who requested Fame and we both moved to the back of the room so we could use the whole floor. I think we made her day as only about 20% were really trying, amazing how a lot of people are used to one instructor and don't push themselves. The moves aren't that hard and she breaks them down very well and makes us practice like 10 times before our final routine where we put it all together.

About 5 months ago when I did my first Bodyjam class we had the most amazing instructor - Sean who was totally awesome and used to make you feel alive and enjoy the class. He left to Malaysia and there was a few instructors that kinda filled in but had a such a different vibe. I must admit I was gutted as I really loved the class. But now we have these fabulous instructors I am loving the 5 or so classes a week that I am doing. It makes me so awake and probably a bit too hyper, my flatmates are like "what are you on?"

I have always been inspired by dance and have always admired Fred Astair, Gene Kelly, Martha Graham, Rita Hayworth, Madonna and even the latest hip hop moves are soooo funky! Love it. I have decided that when I pass my Fitness Certificate I will treat myself to dance lessons at Sydney Dance School. Do a 10-week course in jazz or hip hop/funk. I will be honest and say that I used to dance around my room, lounge pretending I was Madonna's back up dancer. You have to have those dreams... makes life much more interesting!!

http://en.wikipedia.org/wiki/Gene_Kelly

http://en.wikipedia.org/wiki/Fred_Astair

http://en.wikipedia.org/wiki/Madonna_(entertainer)

Progress

Just wanted to update and share my progress to date. I am still going strong on my exercise and diet regime. I am now finally down to 73.6kgs. That is the lowest weight I have been since 1999. It just shows that if I set my mind to something I can achieve it. I have gone hard and the weight has come off quite easily. I have been so determined to get to my goal.

Last week I managed to do the same gym programme as listed below and managed to do a double class on Saturday. Taping my knees for pump/bodyjam I had a great workout. I am into a routine now and feeling the difference the training is making. I feel more supported in my abs and lower back and I am looking leaner.

Monday's workout was a great one because it was raining so hard all night and I knew that it would be quieter at the gym at 6:30am. It was! I challenged myself on the leg press doing 60kgs, I really must try the other machine which isn't using the pulley action for weights. I also managed to do 35kgs on the pulldowns. Seated rows were hard and I got up to 20kgs and managed to do 10reps and then go down to 15kgs for the last five reps.

Roll on tomorrow. I am ready for a big chest workout!

Monday
Back/Legs/Biceps/Abs
Lat pulldown (front)
Pull ups wide and narrow grip (machine assisted)
Bicep curls (barbells or bar)
Seated Row
Leg Press
Reverse Curls
Crunches
Leg Raises
Lower Back extensions
Stretch

Wednesday
Shoulders/Chest/Triceps/Abs
Lateral raises (dumbells or bar)
Upright row (bar)
Side raises (db)
Chest press
Pec flyes
Tricep overheads
Cable triceps
Push ups
Crunches
Side Obliques using barbell
Stretch

Friday
Back/Legs/Biceps/Abs
Back row (db)
Deadlift (bar)
Alternate leg lunges
Calf Raises
Bicep curls (21) bar
Lat pulldown front
Lower Back extensions
Crunches
Leg Raises
Stretch

3 sets of each exercise 12reps

Dons Cardio Plan
10mins cardio before to warm up - bike MHR 60%
20mins cardio after stretches - bike MHR 70-80%