Archive for June, 2012

Gym sounds and other funny stuff.

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My profession is very interesting and entertaining in many ways. I hear a lot of different noises, remarks, and conversations as a personal trainer.  Some things crack me up, others I'm shocked by and every so often I hear something enlightening.  So, I thought I would create a running list of everything I find humorous, disturbing, etc.  The list might contain single words, short phrases or maybe a conversation...or the gist of one at least and anything in parenthesis are my own thoughts.  If you belong to a gym and hear strange things please share in the comments!
6.22.12
Can I go home now?(I want to take a nap in my car-5:45am)It's the consensus that the lunge and treadmill are the least useful things you offer.

6.21.12
What is happening right now, what am I doing?!

Stop telling me what to do!

6.20.12

A third set? Really?
I hate you.
I think I might be sick.
Of course I didn't eat breakfast.
I will pay you to have someone else do that exercise for me.
You're lucky I'm here today!
I'm so hungover.
That's enough, I'm going home. (Said mid workout)
I can't believe I pay you so I can do lunges.
That's too hard.
(Lot's of strange grunting that mildly resembles NatGeo calls of the wild)
Whew, nice warm up...See ya next week!
I hate when my calfs are sore...it's so annoying.

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The motivating factor(s).

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Motivation is a strange thing.  I see people all day long who have varying degrees of motivation from staying healthy for their children to being the best athlete possible.  What about those people that really need inspiration?  Here's a quick list of things to get you active again.  Try one, try them all, and tell me about it.

1. Visit the doctor regularly and keep track of stats.  Aim for the best improvements you can.

2. Challenge your children/spouse/bff to a water balloon fight once a week (don't use safe bases).

3. Go through the motions even when you don't feel like it.

4. Try something new but not too far outside your comfort zone.

5. Keep track of your mood when you don't exercise and read the latest record right after a good workout.

6. Ask an older adult that is plagued with injury or sickness why they never exercise.

7. Keep it simple; choose an activity you once enjoyed but haven't had time to do lately.  FIND the time by logging every waking minute for 24 hours.  The time you're surfing Facebook or reading this blog could be the time you are completing that activity.

I'm sure there's more.  If you've found your own motivation please share.  Post it here or @EricFeigl or on Facebook- Eric Feigl's Fitness Forum.

See ya soon.

Eric

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The art of the first appointment.

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This week has been one of the busier ones I've had in recent months. Actually I scheduled three, first appointments this week. You're probably thinking three new appointments isn't a big deal but in a business where referrals are a trainers best friend, three in one week is huge!

I thought about what I say, questions I ask and how I interact with each person as they were much different and here's just two things noticed:

I ask a lot of questions about family, work, interests and try to make a connection with them right away. It's important to find equal ground; makes the appointment less stressful for both parties.

My motivation techniques varied from person to person based on age, exercise background, individual goals, and even gender. I won't use the same style on a 60 year old man with thoracic spine issues as I would on a 28 year old female athlete. Just doesn't work or make sense; like the exercise program itself the motivation must be unique and genuine.

What kinds of ways do you interact with the different people you come in contact with in your job?  I'm curious to know so leave a post!

That should do it for now,

Eric

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Maximize your time

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Hey everyone-this is an oldy but a goody. I posted this last year and thought it might be a good refresher for those cardio buffs out there.


It’s that time when those couple extra pounds need to gone before swimsuit season.  So, the question is asked “How long do I need to walk/jog/run to burn the most calories?”.  For the most part, it’s simple to hit the treadmill and kill an hour. But is it the most effective and time efficient?  Here’s the skinny on how to maximize your time, burn the most calories, and get on with your life.  

We need to breakdown how our body uses energy aka calories.  Carbohydrates are our first source of energy in nearly everything we do, especially exercise.  Carbs are quickly and easily accessed for about the first 30 or so minutes of cardio exercise before the body realizes it needs a more efficient fuel to burn.  After those 30+ minutes fat becomes our go to energy source and because of its density, our energy burning system can tap into and use fat longer to sustain the cardio workout.  Protein, the building block of muscles, is the body’s last resort of fuel and unless you’re training for an Iron Man competition I wouldn’t worry about breaking into muscle.  If you are training that hard, contact me and we can dive into that.  
Now you know “what” here’s the “how”.  To break into fat faster we must trick the body into switching energy sources from carbohydrates to fats.  Interval training does just that by blasting through initial carb reserves during what is called a work load period then letting the carb reserves start to rebuild during a rest period.  Before carbs are fully restored they are already being tapped into during another intense work period.  These work load periods can last 20 seconds or 60 seconds while rest periods are typically half of work load periods.  By minimizing the time we give the body to keep using carbs for primary energy it doesn’t have a choice but to use the more dense and efficient fat source.  
Here’s a simple way to program your own interval training cardio program.  
Note: Change MPH to suit your own needs.  You can walk, jog, or run.
Warm up: 2-3 minutes
Work load: 6mph run for 20 seconds
Rest period: 3mph walk/jog for 10 seconds
Repeat this cycle for 20 minutes.  
Cool down: 5 minutes

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