As you can see I haven't posted anything on my blog for a few months! This is because I have been studying three nights a week and some Saturday's at Randwick TAFE completing my Certificate IV in Fitness (Personal Training).
It has been such a busy, hectic, stressful and also a wonderful learning experience that I am glad is nearly over. We have covered so many areas from psychology, law, business skills to olympic weight lifting in the gym as part of our assessment, advanced programming, metabolism, biomechanics (levers), programming for seniors, children and special populations and training clients twice a week.
I really enjoyed the psychology part of the course, we had a few Saturday sessions and I found that the personality testing was quite interesting, defnitely make me more aware of how I react to certain situations myself, and was able to work out what personality types some friends were and also family. This is a great tool and it does make you stop, stand back and realise that everyone you come across either at work or training them wil have different reaction and adapt to things at different levels.
Our assignments have been challenging and we have managed to get through those and also manage the exams which were a bit challenging at the start. The nerves settled and our class of 16 had gone down to 6 people. Amazing how many people drop out along the way.
I finish next Thursday 29th November. Final exam is Law, open book. We have our reflective journal presentation on Monday where we have to discuss our training programme to the class showing our goals and if we achieved them the process that we took. This has been quite an involved assignment and I am very pleased with the results (as I have lost 5kgs and 14cm off my hips) but I have also learnt that no matter what is thrown at you in life you CAN achieve the goals you want.
Bring on end of TAFE and to a new beginning of educating people on health and fitness and making other peoples goals come true.
Thursday, November 22, 2007
Monday, June 25, 2007
Donna starts with a trainer
Right decided that this fitness stuff is taking longer than I had anticipated and have signed up with a personal trainer at Fitness First. Had my fitness assessment today and for most people they would of been happy with the results, for me, hidious effort. Body fat is 4% higher than a year ago and cannot achieve as many of the full sit ups as I used to.
Training with a trainer once a week will get me back on track and fitter even quicker. I am looking do doing my certificate IV when I return from Perth and will get the ball rolling. Need to get out of the office environment and into the fitness environment.
Training with a trainer once a week will get me back on track and fitter even quicker. I am looking do doing my certificate IV when I return from Perth and will get the ball rolling. Need to get out of the office environment and into the fitness environment.
Tuesday, March 06, 2007
The Year 2007
Can you believe it is March already. Has been a very busy year so far.
January was the month of no clients and I kick started my training regime. Weekly training involved 4-5hours of cardio and 2-3 weight training sessions. The cardio involved mainly classes like Body attack and Body Jam both get your heart rate up and keep it up for at least 40mins. I have lost a few kgs (christmas kilos I like to call them) and lost a few cm's off my hips, bust (nooo) and back. I can really notice the difference my body shape is taking. Time to keep pushing.
February started training my friend Sera at the gym twice a week doing a two-day split. Doing a two-day split allows each session to focus on the specific muscle groups targeted. The break down is like this:
Day 1 Back/Legs/Biceps/Abs/Core - Stretches
Day 2 Chest/Shoulders/Triceps/Abs/Core - Stretches
I find this allows each muscle group to work til fatigue and overall getting a full body work out during the week. For those who have more time and wish to split the weight training to a three-day split I would do above adding an extra day to mix up the two days for an overall body work out. ie:
Day 3 Leg Extensions/Squats/Bicep Curls/Tricep press ups/Lat pulldown/back rows or pullups/Shoulder press/Chest press/push ups/abs/core/stretches
Remembering that you do need to allow minimum 24hrs in-between training the same muscle to allow tears to heal properly. This prevents wear, tear and injury.
To keep our heart rate elevated and in the "zone" I would incorporate weighted step ups on Day 1 and boxing circuits on Day 2 to work in with the weights. I found this worked really well and the feedback I got from Sera was positive (DOMS - delayed onset muscle soreness). See fitness blog for further DOMS information.
This week is our last two-day split and I will be doing a programme for Sera for a full body workout once a week. As Sera enjoys running and pilates I will create a programme that will help her body adapt and benefit the training she does outside our session.
January was the month of no clients and I kick started my training regime. Weekly training involved 4-5hours of cardio and 2-3 weight training sessions. The cardio involved mainly classes like Body attack and Body Jam both get your heart rate up and keep it up for at least 40mins. I have lost a few kgs (christmas kilos I like to call them) and lost a few cm's off my hips, bust (nooo) and back. I can really notice the difference my body shape is taking. Time to keep pushing.
February started training my friend Sera at the gym twice a week doing a two-day split. Doing a two-day split allows each session to focus on the specific muscle groups targeted. The break down is like this:
Day 1 Back/Legs/Biceps/Abs/Core - Stretches
Day 2 Chest/Shoulders/Triceps/Abs/Core - Stretches
I find this allows each muscle group to work til fatigue and overall getting a full body work out during the week. For those who have more time and wish to split the weight training to a three-day split I would do above adding an extra day to mix up the two days for an overall body work out. ie:
Day 3 Leg Extensions/Squats/Bicep Curls/Tricep press ups/Lat pulldown/back rows or pullups/Shoulder press/Chest press/push ups/abs/core/stretches
Remembering that you do need to allow minimum 24hrs in-between training the same muscle to allow tears to heal properly. This prevents wear, tear and injury.
To keep our heart rate elevated and in the "zone" I would incorporate weighted step ups on Day 1 and boxing circuits on Day 2 to work in with the weights. I found this worked really well and the feedback I got from Sera was positive (DOMS - delayed onset muscle soreness). See fitness blog for further DOMS information.
This week is our last two-day split and I will be doing a programme for Sera for a full body workout once a week. As Sera enjoys running and pilates I will create a programme that will help her body adapt and benefit the training she does outside our session.
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