Nuts and Bolts of Fitness Coaching

I label myself a fitness, health, and performance coach. The reach of fitness and health is broad, wide, diverse and expansive. It’s almost impossible to quantify the power your physical and mental fitness has on the rest of your life. No matter how successful you may be in other areas of your life, if you don’t have a high standard of fitness and health, you will lack performance.

My approach is simple. Get fit. Be healthy. Stay confident. Fit. Healthy. Confident. It flows right? I believe in coaching for one simple reason: accountability. In most areas of our lives deadlines imposed on us by others. Appointments, due dates, responsibilities, etc. all work to structure our weekly flow. When adding something personal into that mix, such as fitness training, it is paramount that the importance of this addition is treated as highly as those imposed on you by others. This is where your accountability coach comes in.

A few tools I employ to make sure you stay on track and have success:

  1. Private Fitness Training App/Website
  2. A requirement that all fitness and health activities be recorded and tracked.
  3. Sunday night check-in.
  4. Upgrade: “live” training via facetime, skype or other video calling service.
  5. Consequences for non-compliance. If you aren’t participating, you are gone.

Do you run a marathon to get to the finish line? Seems like a lot of hard work to simply stop the clock, right? No, you run a marathon to experience the journey along the way. From the day you commit to the process your life begins to change. No excuses. Do what has to be done to be successful!

Find Your Limiter

Your Limiter

Simple movements will expose you. Therefore, they should be, and are, all you need to evolve in your body-knowledge. Developing an understanding of what skilled movement patterns require takes patience and commitment.

I thoroughly enjoy this process! Lowering repetitions, yet keeping time under tension high has forced me to engage more, mentally.

In my profession, the plank allows me to assess where the client is weak. Their limiter could be core-strength, unactivated glutes, poor leg-tension, weak chest, weak shoulders, weak triceps, or an un-present mind. Movements are linked and connected, thus, how you do one thing is how you do everything.

Modifications are numerous. The plank can be performed from your knees, or with hands on an elevated bench, chair, or bar. Yoga blocks and parallettes are fun additions.

Simple Implementation. 1:00 Plank. 1:00 Squats. 1:00 Walking Lunges. 1:00 Rest. Repeat three times.

Free your mind and make it happen.

Home Training

The other day I went to a gym to workout. It was a very good gym with lots of cool equipment and tools for fitness. Lots of open space, and people doing mostly functional workouts. In essence, it was motivating. When I went in I didn’t have a plan of anything I specifically wanted to do. Burpee pull-ups, some kettle bell exercises, dips, planks, etc. ended up being on the menu. I worked through the session and finished in about 45:00. A good session by all means.

Usually, I work out at home. I have a room in my house that I call the “Icebox,” because it’s a cold, uninsulated seasonal porch. I do wish it had heat, but this is Minnesota. Get used to the cold or add it as another excuse to why you aren’t fit or doing your daily workouts. I choose to make it work.

These home strength sessions are simple and efficient. I have a pull-up bar, two sets of rings (low and medium), three kettle bells, a bench, and a set of DB’s, 25’s and 35’s. In addition I have my bike hooked up to my fluid trainer (so I can ride indoors), a airdyne bike, and a concept 2 rowing machine. Now, this is much less than any gym will have. Also, much less than I would have if I had more space. But, this is also more than I would need to train, workout, or suffer, and in the process, get a lot stronger. My sessions in the icebox are anywhere from 10 minutes to 60 minutes (if I’m doing intervals in addition to strength). I really have nowhere to hide, wander around, or waste time. Thus, every minute I’m in there I’m training or thinking about the next set, rep, etc. I’m also getting strong at a lot of functional, full-body exercises. By having less options (lighter KB’s or DB’s) I’m forced to learn how to move the heavier weight. My form improves. By working out alone I focus on quality reps all of the time, rather than most of the time in a big gym environment. No distractions. No showing off. Nobody interrupting my workouts.

I’ll leave you with this. If you are interested in creating a functional home gym, meaning, no bulky equipment (weight machines, etc.), please contact me.

If you’d like to learn how to workout and make impressive gains with minimal stuff/options, please contact me.

Having this option, in your home or office, is a huge advantage over the typical gym-goer, that may be wasting up to 6-8 hours a week by training in a gym, instead of working out at home.

If time is an issue. The home gym is the answer.