Considering the amount of money I spent in 2010 on personal training sessions, and only seeing very poor results, you'd think I would never use a personal trainer again. $2000 = 5 kilos lost. My first personal trainer experience was a big FAIL.
But, that was my fault. Not theirs.
Nebulous goal + no changes to eating = FAIL
Here are four reasons why I am using a personal trainer again in 2011
Because I need help.
I have a specific goal, and I am not confident that I have enough will-power to get out of bed and do a meaningful high intensity workout for 45 minutes without someone there waiting for me to turn up. My excuses are legendary. And, I don't want to start out with the enthusiasm most projects start out with, only to see them fizzing very soon after.
The PT is there to make me do the workout even when I really, really, really, really couldn't give a damn that I am staving off diabetes, or wanting to fit into my valedictory dress, or when the devil on your shoulder tells you that "you've I've already done heaps, you deserve a break".
Because I have a goal
I have a clearly articulated SPECIFIC goal, that is measurable and time-limited. I want to achieve my goal - and so I will do whatever it takes to help me get there. And since I know myself pretty well now, I could easily chuck it all in when my depression hits, or if work becomes too tough, or ... well you get the picture.
I have a goal, and I am used to dissappointing myself by not meeting my goals. A personal trainer will be a constant reminder of my goal.
Because I am committed to healhty eating
I finally acknowledge that I ate myself into this size, every bite counted. I have also seen that just getting fitter does not help me get skinnier - and I am $2000 worse off for that timely piece of self-awareness. So, no matter how much I want that hot cocoa after dinner, I am committed to changing my eating habits. I am maintaining a food diary. I have committed to paleo eating for four weeks (and likely eight).
Because I am making those changes to diet, I expect my personal training sessions to provide me with weight-loss results.
A plan for life without PT
I can't see the point of my goal - to maintain a healthy BMI for the rest of my life - IF I have to have three (3) personal training sessions each week for the rest of my life to achieve it.
So, I have already put limits on how long I will go to a personal trainer. This allows me to have control over my goal and my INTENTIONS for exercise - fitness for life. I am using the personal training to achieve my first 8 week challenge. There are other ways for the remaining goals to be achieved - PT may or may not be part of the plan.
For example, in my first 5 week challenge (to 12 April) I intend to replace 2 weeks worth (6) of personal training sessions with 10 sessions of hot yoga - steamy sweaty 1 hour yoga sessions. This will give me a break from PT, will give me some insight into how my body responds to different types of exercise, and will help me determine whether I actually turn up to a group class after promising myself I would. It will also give my hip pocket a break - the hot yoga is local and has a 10 session introductory offer!
Showing posts with label personal trainer. Show all posts
Showing posts with label personal trainer. Show all posts
Friday, 4 February 2011
Thursday, 3 February 2011
My personal trainer experience #3
In 2010, because my goal was all about fat loss rather than fitness, Andy wanted me to commit to healthy eating.
My introduction to the Paleo Diet
Andy is an advocate of the Paleo diet and lifestyle - there are plenty of sites that discuss the diet, but at its basis - eat what our ancestors ate: meat, veg, fruit, nuts. What's missing? Dairy, pulses, legumes, grains, sugar.
My weight-loss plan
Andy wanted me to go "strict paleo" for the first four weeks to kickstart healthy eating, and go to personal training three times a week (45 minute sessions).
He also repeatedly said that a food diary is the single best tool I could use for weight loss.
The outcome
FAIL. I had so many excuses for not writing my food diary, and for not bothering to change my eating habits.
As for paleo? While I didn't tell this to Andy, there was no way was I giving up breakfast cereal, hot buttered toast, cheese and sugary treats when I was doing so much exercise!
Surprise surprise, I only lost 5 kilos over several months. I thought the exercise would be enough. I was wrong.
So is having a personal trainer worth it?
Only if you are committed to healthy eating as well. And only if you have specific goals.
The AU$2000ish dollars I spent on personal training in 2010 did not show $2000-worth of results.
Was the experience a waste? No. For two reasons. I DID get a lot stronger. From not being able to do a push up, to doing 80 in a session! So, while I only lost five kilos over those few months, I did increase my fitness.
AND, fast-forward to 2011. I am using a personal trainer again.
My introduction to the Paleo Diet
Andy is an advocate of the Paleo diet and lifestyle - there are plenty of sites that discuss the diet, but at its basis - eat what our ancestors ate: meat, veg, fruit, nuts. What's missing? Dairy, pulses, legumes, grains, sugar.
My weight-loss plan
Andy wanted me to go "strict paleo" for the first four weeks to kickstart healthy eating, and go to personal training three times a week (45 minute sessions).
He also repeatedly said that a food diary is the single best tool I could use for weight loss.
The outcome
FAIL. I had so many excuses for not writing my food diary, and for not bothering to change my eating habits.
As for paleo? While I didn't tell this to Andy, there was no way was I giving up breakfast cereal, hot buttered toast, cheese and sugary treats when I was doing so much exercise!
Surprise surprise, I only lost 5 kilos over several months. I thought the exercise would be enough. I was wrong.
So is having a personal trainer worth it?
Only if you are committed to healthy eating as well. And only if you have specific goals.
The AU$2000ish dollars I spent on personal training in 2010 did not show $2000-worth of results.
Was the experience a waste? No. For two reasons. I DID get a lot stronger. From not being able to do a push up, to doing 80 in a session! So, while I only lost five kilos over those few months, I did increase my fitness.
AND, fast-forward to 2011. I am using a personal trainer again.
Wednesday, 2 February 2011
My personal training experience #2
At my first session in 2010 with Andy-the-personal-trainer, it was all about benchmarking.
The nitty gritty
Andy weighed me, measured me up (arms, thighs, chest, waist, hips), and pinched my fat to measure that too. All extremely humiliating while he was alway upbeat and cheerful.
The rest of the session was doing a series of exercises to "benchmark" me against what he called standard measures - how fast I rowed 500 metres, sit ups, push ups, and so on. It was intense, but I did feel the feel-good endorphins flowing afterwards (and sore for quite a few days after it).
Goalsetting
And we talked about my goals. I was not very specific about that, just saying I wanted to be "fitter", and healthy before I tried to get pregnant. Losing weight was what I was specifically after.
Andy wanted me to think of goals like "run a marathon", or "bench-press 60 kilos". I had no idea what he was talking about, and I had no ambition to run a marathon. I wanted to lose weight, so I said my goal was to fit into a size 10.
So we discussed my diet. More in the next post.
Monday, 31 January 2011
My personal trainer experience #1
If you are keeping up with the Joneses, well, just EVERYONE has a personal trainer these days.
But in my mind, those people with personal trainers in parks or at the beach or (heaven forbid) at the gym, are already super fit and toned and tanned and beautiful and... NOT like me - obese, inflexible, and just a tad un-coordinated.
Why follow the crowd and get a personal trainer?
By mid 2010, I was in dire straights - 95 kilos. BMI 34. I wanted to start a family, and being this heavy would not help me or any baby I may have.
Since dieting and self motivation at a gym had done nothing for the last four years, I decided I needed the motivation and accountability of a personal trainer.
Choosing a PT
During some searches online for "becoming a mother", I stumbled across a link to AJ Fitness in Carina, Brisbane. They had a "mother's club" providing babysitting while you worked out. I thought that sounded grand, they were only a few kilometres away, so I called up Andy Jeffrey.
Their program
The AJ Fitness recommendations were straight-foward: regular high-intensity activity coupled with drastic changes to eating habits. It seems my eating habits - eat whatever I want whenever I felt like it - were not appropriate.
Oh, and he wanted me to start "tomorrow", so I booked in the session, feeling a little bit dazed, and a whole lot nervous.
But in my mind, those people with personal trainers in parks or at the beach or (heaven forbid) at the gym, are already super fit and toned and tanned and beautiful and... NOT like me - obese, inflexible, and just a tad un-coordinated.
Why follow the crowd and get a personal trainer?
By mid 2010, I was in dire straights - 95 kilos. BMI 34. I wanted to start a family, and being this heavy would not help me or any baby I may have.
Since dieting and self motivation at a gym had done nothing for the last four years, I decided I needed the motivation and accountability of a personal trainer.
Choosing a PT
During some searches online for "becoming a mother", I stumbled across a link to AJ Fitness in Carina, Brisbane. They had a "mother's club" providing babysitting while you worked out. I thought that sounded grand, they were only a few kilometres away, so I called up Andy Jeffrey.
Their program
The AJ Fitness recommendations were straight-foward: regular high-intensity activity coupled with drastic changes to eating habits. It seems my eating habits - eat whatever I want whenever I felt like it - were not appropriate.
Oh, and he wanted me to start "tomorrow", so I booked in the session, feeling a little bit dazed, and a whole lot nervous.
Saturday, 29 January 2011
Three PT sessions done for the week
As usual, I am feeling sore and stiff in all sorts of places I didn't even know I had muscles.
After a heavy session of squats, two days later I can barely step down the stairs in my townhouse, let alone lever myself out of bed.
Hmmm. Is this exercise lark worth it? Remember the goal - from obese to overweight. I can do this.
And how do I ease my muscles?
Last year, I tried "Deep Heat" with disastrous results - I put too much on!!! And the cold-hot heat burned so badly on my poor squat-sore thighs that it made me cry. I had to get into the shower to try and rub any possible residue off. And briefly, that stung even more. I haven't touched the stuff since.
And I am slightly scared of getting a massage. I am used to getting a massage to ease tension built up from work - both physical where I sit (poorly) in front of a computer - and mental, where I am stressing about deadlines and project plans.
I can't imagine how massage will help repair my torn muscle tissue.
Because that is what exercise is - activity designed to tear the muscle tissue so that the body has to heal it and make the tissue stronger (or something along those lines). Ouch.
Let me know if massage helps ease your sore muscles after high intensity training...
After a heavy session of squats, two days later I can barely step down the stairs in my townhouse, let alone lever myself out of bed.
Hmmm. Is this exercise lark worth it? Remember the goal - from obese to overweight. I can do this.
And how do I ease my muscles?
Last year, I tried "Deep Heat" with disastrous results - I put too much on!!! And the cold-hot heat burned so badly on my poor squat-sore thighs that it made me cry. I had to get into the shower to try and rub any possible residue off. And briefly, that stung even more. I haven't touched the stuff since.
And I am slightly scared of getting a massage. I am used to getting a massage to ease tension built up from work - both physical where I sit (poorly) in front of a computer - and mental, where I am stressing about deadlines and project plans.
I can't imagine how massage will help repair my torn muscle tissue.
Because that is what exercise is - activity designed to tear the muscle tissue so that the body has to heal it and make the tissue stronger (or something along those lines). Ouch.
Let me know if massage helps ease your sore muscles after high intensity training...
Ouch - 4km benchmark run
This morning's personal training session was... a 4km benchmark run. What does this mean? It means that once every six months or so, the boys at AJ Fitness record what time it takes their clients to run 4km. It is a way of measuring improvements in fitness.
I jogged and walked those 4kms in 29 minutes 30 seconds. I jogged the first kilometre in 5 minutes, which I am pretty chuffed about. But the rest... well, let's just say I was puffing like a steam train just walking the up-hill bits let alone jogging the down hill bits.
I jogged and walked those 4kms in 29 minutes 30 seconds. I jogged the first kilometre in 5 minutes, which I am pretty chuffed about. But the rest... well, let's just say I was puffing like a steam train just walking the up-hill bits let alone jogging the down hill bits.
Tuesday, 25 January 2011
Week 1 success
Week one of the eight week challenge is over. And I am pretty pleased.
And the results of this spartan discipline (sans the hot cocoa)?
1.6 kilos down!!!
Now I am off to training where I should be weighed in too.
The scales at home and at training don't match up, but not too badly from what I can tell. The first weigh in showed the home scales at 91.7; the PT scales at 91.9.
- I have completed three personal training sessions, which included a personal best for 500m rowing (2.01 minutes).
- I walked the dog 12 times (missed two sessions).
- I completed one session of hill sprints.
- I have been sugar free for 7 days
- I completed my food diary each day.
- I have eaten strictly paleo, with the exception of the hot chocolate debacle.
And the results of this spartan discipline (sans the hot cocoa)?
1.6 kilos down!!!
- Tuesday 17 January I was 91.7 kilos (home scales)
- Tuesday 25 January I am 90.1 kilos (home scales
Now I am off to training where I should be weighed in too.
The scales at home and at training don't match up, but not too badly from what I can tell. The first weigh in showed the home scales at 91.7; the PT scales at 91.9.
Saturday, 22 January 2011
What I need to do to achieve goal number one? Addendum
At my training session today I asked Will - a lovely trainer who works with Andy - for further advice on my first goal and how to get there.
He confirmed that my goal was achievable, to go from obese to overweight in eight weeks. However, he knows I have to lose 12 kilos rather than 10, so he suggested a few other things as well.
To help me get there, Will said I should make sure I keep up walking the dog twice a day, and include a session (or two?) of hill sprints through the week.
So the tactics to achieve my goal are
Will my lifestyle have to adjust? Yes. But I already committed to that when I stopped ingesting sugar dairy and grains...
The bottom line is my goal - to maintain a healthy weight for life. I don't want to be obese any longer. I want to reach my goal. And the first step is to watch what I put in my mouth. The second is to get more active.
So, I say, yes, I can do this. With help.
He confirmed that my goal was achievable, to go from obese to overweight in eight weeks. However, he knows I have to lose 12 kilos rather than 10, so he suggested a few other things as well.
To help me get there, Will said I should make sure I keep up walking the dog twice a day, and include a session (or two?) of hill sprints through the week.
So the tactics to achieve my goal are
- A committed change to my diet
- Keep a food diary
- 3 x 45 minute high intensity personal training sessions a week
- A fourth high intensity group session by week 3(ish)
- 1 or 2 hill sprint sessions a week
- Daily dog walks (I walk Dusty twice a day)
More sensible people would say things like, "there are way too many new habits that I have to include in my regular routine", or "you've got to be kidding, no way can I include that much exercise into my already busy week", or perhaps what I said..."OMG, hill sprints?"
Will my lifestyle have to adjust? Yes. But I already committed to that when I stopped ingesting sugar dairy and grains...
The bottom line is my goal - to maintain a healthy weight for life. I don't want to be obese any longer. I want to reach my goal. And the first step is to watch what I put in my mouth. The second is to get more active.
So, I say, yes, I can do this. With help.
Tuesday, 18 January 2011
It begins today!
I begin my 8 week challenge this morning, with my first session with Andy-the-personal-trainer. Wish me luck.
So, what has changed to make me motivated to lose 12 kilos by 7 March?
What has really changed? Nothing that I can see but a feeling of determination that I cannot explain.
Is it being the new year perhaps? Or is it driven from my personal tragedy? I fell pregnant but my baby was stillborn - is this to help me concentrate on looking after myself to avoid falling into sever depression?
I know in my gut that I am the only one who can change the way I eat, look, and feel. I have also just read the Sweet Poison quit plan, so maybe I am laying all my hopes that I will not overeat once I remove sugar from my life? I am not sure. Yet.
So, what has changed to make me motivated to lose 12 kilos by 7 March?
What has really changed? Nothing that I can see but a feeling of determination that I cannot explain.
Is it being the new year perhaps? Or is it driven from my personal tragedy? I fell pregnant but my baby was stillborn - is this to help me concentrate on looking after myself to avoid falling into sever depression?
I know in my gut that I am the only one who can change the way I eat, look, and feel. I have also just read the Sweet Poison quit plan, so maybe I am laying all my hopes that I will not overeat once I remove sugar from my life? I am not sure. Yet.
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