THE Personal Trainer EXPERIENCE

As a former personal trainer in Lakeview, Michael helped personal training clients achieve new fitness heights and incredible weight loss transformations over 15 years. Before moving to his current personal trainers’ studio in Denver, Michael provided fitness training in the Lakeview neighborhood for several years. As a former resident, he lectured on personal training programs and at-home nutrition and donated personal training sessions to area charities.

THE ELEMENTS OF BEING PODCAST

EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN

On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).

Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform! 

Personal Trainer TIPS:

WEIGHT LOSS TIPS THAT RESHAPE YOUR LIFE (AND BODY)

While personal training, my clients always ask about their fitness progress and what's ideal for their body types.  The true standards vary based on age, strength, range of motion, flexibility, cardiovascular endurance, injuries, and a million other factors. Nevertheless, check out the sample personal training checklist below for strength, flexibility, and range of motion.  Use this checklist of fitness goals with your personal trainer, and always check with your physician before attempting any of these movements (especially if you have a history of injuries).

• Pushups (20 reps):
  ___on knees ___standard___1 medicine ball (hand)___2 medicine balls (hands) ___2 medicine balls (opposite foot/hand)

• Pullups:

  ___assisted 100 lbs ___assisted 70 lbs ___assisted 30 lbs ___neutral grip 5 reps ___neutral grip 10 reps ___neutral grip 15 reps

  ___neutral grip 20 reps ___overhand grip 5 reps ___overhand grip 10 reps ___overhand grip 15 reps ___overhand grip 20 reps

• Plank:
  ___15 seconds ___30 seconds ___45 seconds ___60 seconds

• Squats (20 reps):

  ___holding ___stationary ___deep squat with stick overhead-Cook ___with dumbbell ___squat jumps

• Lunges (20 reps):
  ____holding split squat ____stationary split squat____walking in-line lunge-Cook (hold stick top with 1 hand and bottom with other) ____walking lunge ____walking lunge with dumbbells

• Hurdle Step (20 reps-arms up):
  ____holding 6”___holding 12” ___stationary 6” ___stationary 12”

• Bird Dog (alternating 20 reps):
  ____1 second hold ___2 second hold

• Fixed Percentage of Person’s Body Weight
  Exercise / Men / Women
  Lat pull-down / 66% / 50%
  Dumbbell bench press / 66% / 50%
  Dumbbell arm curl / 33% / 25%

For example, a 150 lb female on the lat pull-down would perform this test using 75 lbs (150 X .50 = 75 lbs).
Adapted from Heyward, V. H. (1991). Advanced fitness assessment & exercise prescription (2nd ed.). Champaign, IL: Human Kinetics.

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