Monday, April 19, 2010

Wake up call

This past Saturday what quite humbling. I took BJJ and Muay Thai classes @
Elite Training Center in St. Pete. Keep in mind I just started with these technique classes. I have been going to Elite for about 6-7 months, but just doing fitness classes. I have always been intrigued with BJJ (Brazilian Ju-Jitsu) and Muay Thai. So, I figured why not give it a whirl.
BJJ, has always been foreign to me, as you are on the ground the entire time, submitting your opponent with chokes or bending limbs the way they aren't suppose to be bent. I will need to stick with this class, as it is slow and like learning a new language.
The first couple of Muay Thai classes were fun. We would learn a few techniques and then spar for about 10 min at the end of class. Now, without sounding like a wimp, getting hit is not fun. Granted we have protective gear on, but it still is not fun. This past Saturday, I knew going into it, we would be sparring for the entire class. 2 min rounds and then you switch partners. I obviously need to work on my stamina, because I was gassed after about 3 rounds. I am not use to wearing a mouthpiece, so the whole breathing with rubber in your mouth is new to me. Not an excuse, just sayin. We were sparring and I looked over and this kid who had gotten punched in the nose and was bleeding. Gross! But, maybe he should have been wearing head gear. I was up next against this guy whom bloodied up the previous dude. A rule in sparring is, you match each others intensity. So, I guess I came out a little too strong and this guy (whom is a muay thai fighter, fyi) lit me up! I made it through unscathed, but I think my brain shifted a few times. I had to sit the next few rounds out, to do that whole breathing thing. Anyways, the instructor was sparring as well and did not take any mercy on the fighters in class. Knocked out the guy whom I just sparred against out and just annihilated the others who followed. Check that ego at the door bros.
For someone like myself, who wants to excel in all areas, getting beat up, doesn't help. I want to continue doing this, but need to keep in mind, no one starts out an expert, you have to continue to learn and practice. Don't' get discouraged out there. Keep on keepin on!
All in all, fun classes! I'll be back for more for sure.

Monday, April 12, 2010

I'm Baaaaaaack!

Hey kiddos! How you all livin? Just wanted to share with you all, that I was asked to teach some classes in the near future @ Elite Training Center in St. Pete. I'll let you all know if/ when this occurs. Wish me luck!

Don't forget to follow me on Facebook and Twitter for the latest updates. Visit the website for links

Thursday, April 1, 2010

Day 24: Week 12- Final Day

What up people?!! So tonight was my last training session with the world renowned Marc Palmer of Focus Magazine. It's been a great three months of continued progress being made weekly. I am truly proud of Marc and Sylvie for hangin' in there. Here's to hoping they continue down the path to ultimate wellness success.

What did Marc do on his last day of training you may be asking? One word people....


I will continue with the blog, so don't fret. I will be filling you all in on my own endeavours, as well as keeping you abreast on my weekly bootcamps and bootcampers and what they're up to.

Until then... "Keep on, keepin' on."

Tuesday, March 30, 2010

Day 23: Week 12

I'm back people, from a slight hiatus. But now I am ready to grace you with my intense, edge of your seat, gripping personal training accounts. Let's dive right in....

This was the next to last class for our 12 week transformation for Marc. He started out on the rowing machine for 10 min, and then moved onto 3 various squat movements. He was in a normal squat position, then up on his toes (working the calves), then feet pointed out to the sides (working the inner thigh). Then it was on to upper body, where he performed regular push ups, dips, and mountain climbers. Marc was then down on the ground for some core work. He performed sit ups and held in plank.

Break time.....

Ok, he's back for more cardio on a 10 incline and speed of 3.5 on the treadmill, for 5 min. We then went back to lower body, where Marc performed stationary lunges. Marc then used the resistance tubing and performed rows and bicep curls. Marc moved onto core, where he held again in plank and side plank.

Not too shabby of a workout. He really has come a long way, compared to 12 weeks ago. I hope we don't cry on Wednesday with it being the last class and all. Hopefully the TRX will wash away those feelings.

Friday, March 12, 2010

Check me out

Check out my article and Ad in the NEW issue of Focus Magazine- South Tampa, pages 17-18

Day 18: Week 9- Now I remember...

I still cannot remember Monday, but I can remember Wednesday. Sylvie was there, Marc was not, due to more magazine stuff. I started Sylvie off on the rowing machine for 10 min, then onto the treadmill, starting at an incline of 7, moving up to an incline of 10, over a 10 min span. She stayed at a constant 3.5 speed. We then moved onto some face paced sets, that consisted of upper/ lower body and core. I had Sylvie complete 1 min of mountain climbers, followed directly by 1 min of push ups, followed by 4 times up and down the large set of stairs at the gym. Sylvie had a one min break, then it was onto using the stepper. Sylvie placed her left on the stepper, facing sideways, and the other foot was on the ground. She performed squats for 1 min with this foot placement. Having one foot higher than the other, makes her quads work that much more, therefore shedding those lbs and building more muscle. She then switched legs and did another straight min. Then Sylvie worked her upper body (triceps), by performing dips, with her hands on the bench. Remember to keep your back close to the bench, elbows in tight to your body, and breathe! Sylvie was then back to the stairs for another round of 4. Sylvie performed 2 rounds of each of these sets (mountain climbers + push ups + stairs AND squats + push ups + stairs). We ended with Sylvie holding in plank position, to work that entire core and tighten that tummy. She started in regular plank position, then raised her right arm and continued to hold, then her left arm, right leg, and finally her left leg.

Great job today Sylvie, get it!

Day 17: Week 9

I was going to make something up, but honestly, I can't remember for the life of me, what we did on Monday. Sylvie was there, Marc was not, due to personally delivering the NEW issue of Focus Magazine- South Tampa, to bins across the area. All I remember is, Sylvie was definitely there, and I'm sure, without a doubt, she brought the pain! I guess this is a lesson for me, to update the day after our session. My memory is beginning to go, in old age ;)

Thursday, March 4, 2010

Day 16: Week 8- I'm All Fired Up!

Hey gals and guys, dudes, and dudettes. Welcome to another fineeeeeeee blog post. So after a slight hiatus from training, Marc and Sylvie were back. I found an awesome Tabata style workout, that I wanted to use in my Bootcamp, which will be starting March 8th (little plug). So, I figured why not try it out tonight to see how it flows.

I started Marc and Sylvie off at the stationary bike and the row machine for 10 min each and then had them swap. We then moved onto the Tabata workout. Just a quick reminder, Tabata workout is, 7 rounds of 7 exercise (20 sec on, 10 sec off) for 4 min per round. Make sense? If not don't worry, it works out to be about 30 min of nonstop goodness. I ran through the 7 exercises they would be doing 7 times through, at 4 min each. Still not making sense, no worries. I had them do side to side jump lunges, which you can see in the video, except they were jumping side to side and bringing the back leg behind their front leg. I then had them do bear/ army crawls, which works the upper body, as well as entire core. Then it was onto jump squats. Then onto jump lunges. Then push-ups, then knee ups, where they jog in place, bring those knees as far up as they can, again working that lower body and core. They ended each round with mountain climbers, working that entire core once again.

I was FIRED UP, so you know it was a good time ;) Marc and Sylvie did a tremendous job and both noticed that they had lost weight. They were stokeddddd!

Until next week......

Day 15: Week 8- Day of Rest- Part Deux

Sylvie had surgery, Marc had Focus Magazine deadlines. They will LITERALLY enter Hell on Wednesday, that I promise you

Thursday, February 25, 2010

Day 14: Week 7- Day of Rest

Marc, Sylvie, and I have taken a mental health day. See you all next week!

Day 13: Week 7- Lower Body

I arrived right on time, but Marc was already on the treadmill, doing his thing. Makes me feel good as a trainer, that even when I'm not around, my clients will still push themselves. Marc has had a stressful week, due to the first issue of Focus Magazine coming out in South Tampa, sometime next week. Sylvie was not able to make it today, so I told Marc, he'd be working out for two tonight. Marc continued on the treadmill, with me, increasing and decreasing the speeds, every minute, so that he was getting that extra push, to shed those lbs.

We then moved over to "our spot," which is nicely tucked away. I had Marc perform the lower body workout, I had Sylvie perform the prior week (please see Day 11: Week 6). Marc owned it tonight, and definitely worked out for two!

I can't believe I haven't mentioned this yet, but Marc has me do my own workout, twice each week too. He has some difficulty with his combo lock for his locker. Keep in mind, these are the locks you had in high school, where you have to turn it to the right past zero twice, to your number, back to the left past zero once, to your number, then back to the third number. One would think Marc would catch on, but I'm pretty sure it's just pay back for the hell that is unleashed upon him twice a week.

Great job Marc, don't work too hard, and congrats on your first issue! Maybe get a lock with a key? I'm just sayin...

Thursday, February 18, 2010

Day 12: Week 6- Maximum Heart rate

Wednesday, Marc returned and yes he did enter into hell, as my last post promised. He described it as dark, but yet light, and smelled like burnt glass. I dunno guys, that's just what he said. Moving on....

I started Marc and Sylvie both out on the stationary bike, set at the "fat loss" program for 10 min. Sylvie wore her knee and wrist brace today, as I had requested to help make sure her joints stay warm and tight. I then moved one of them to the row machine and the other to the treadmill for 10 min, then they switched spots. On the row machine, I set the resistance slightly above where I knew they were comfortable. Remember to always go above your comfort zone, if you are wanting results. I had them switch from a narrow to a wide grip on the rower, working different muscles in the back. On the treadmill, I had them jog, sprint, side shuffle, and back pedal, all while increasing/ decreasing the speed and raising/ lower the incline.

We then moved onto a condensed version of tabatas. I had them do push ups, with normal hand positioning, wide hands, and off set hands. They then dropped down for abs. I had them on their backs first, where they hovered their feet 6 in. above the ground, working their lower abs. I then had them flip over and hold in plank and make a "sawing" motion, by shifting their weight back and forth on their toes, this engages every "core" muscle you have. Great exercise! I then moved them to the "sandpit." This is an actual pit of sand at the gym, where the sand makes each and every exercise more challenging, due to the sand displacing your footing. I had Marc and Sylvie, do side-shuffles, sprints, suicides, and back pedals.

I asked them both to stretch, but they both said they needed a second to breathe. I would say that's a workout folks!

Day 11: Week 6- Work them Legs!

On Monday, Sylvie and I worked on Lower Body. Marc was not able to be there, which means he will enter into Hell on Wednesday. That's the price you pay buddy ;)

I started Sylvie on the stationary bike, where so worked the "cardio" program for about 20 min, increasing and decreasing the resistance with no notice. We then moved onto some lower body exercises. I ran Sylvie through a similar lower body program, I do during my "strength training" class at Elite Fitness, in St. Pete. I had Sylvie lay on her back and do 3 sets of 30 reps of leg raises with a 3 count up and 3 count down, working her hamstring, quads, and hip flexor. I then had her lie next to her stepper and perform 3 sets of 30 reps of inside leg raises, working her inner thigh. Sylvie then completed 3 sets of 30 reps, of kick backs. She placed her forearms on the stepper and brought one knee into the chest and kicked it back, working her glutes. We ended with the ab 20 reps of ab crunches on the fitness ball. One rep consisted of crunching to the middle, left side, middle, and right side.

Sylvie did a hell of a job. She told me when she drives home, it's either she can't steer or work the gas and brake in her car, depending upon what muscle group we worked that day. I said, "First off, Man-up and would you rather be in shape in get in an accident?" We all know what the answer was....

Monday, February 15, 2010

Bridal Bootcamp Giveaway!

Check out this link for more info. on how to WIN!

Thursday, February 11, 2010

Day 10: Week 5- "I just can't get enough..."

"Row, Pull, Push, Core!" This is all that Marc heard me screaming at him last night during our training session. Sylvie was not able to join us tonight, but stated she was going to the "mini trampoline" class and "spin class" at the gym Thursday and Friday. And yes, to answer your question, I will be checking in on her! I DON'T PLAY!
I started Marc off on the rowing machine for 15 min, making sure he kept his speed up. I had Marc switch his grip on the handle, from wide, to narrow, every 5 min, working different parts of his back and shoulders. Needless to say, Marc was SPENT, after this "warm-up?"
But, as he always does, he pressed on and brought it up a notch. We moved onto the Assissted Pull-up and Dip machine. I had Marc switch up his hand placement on the handles above, so that he was able to hit all the different muscles in his back, shoulders, chest, etc. Marc did three sets of 10 reps of pull-ups and dips. In between each set, Marc dropped to the floor and did 10 push-ups and diamond push ups (working the chest, back, shoulders, biceps, tri-ceps, etc). After reading this, one would conclude that Marc would have total "jello-arms," but he was ready for more. Talk about DETERMINATION!
We snuck into the TRX room for the last 20 min. Each time we meet, Marc asks me if we can do TRX today. I'm glad to hear that he is as STOKED about TRX as I am. It really is the best thing since sliced bread, and yes, I am being totally serious. It works your entire core and improves your balance, all by using your own body weight. I better move on before I start to tear up over 2 little canvas straps. But seriously check TRX out!
Ok, so I had Marc do "2 handed/ 1 handed chest-press and tricep extension." He then moved onto the floor on his back, with his heels in the foot cradles, working lower body. I had Marc do, "hip raises and pedal pushers." We then ended with abs. I had Marc flip over to his stomach with his toes in the foot cradles. Marc completed, "suspended plank, side plank, and crunch."
After all of that loveliness, Marc stretched and then, FINALLY, he admitted he was "DONE." Stick a fork in him folks!

Day 9: Week 5- Cardio/ Kettlebell

I like to keep things fresh, so today after 30 min of Cardio on the Stair- Stepper, Marc and Sylvie dabbled in some Kettlebell. I went over the basic swings with them (2- handed, single, clean, press, etc.) I told them the main tool is your hips, always drive those hips forward on a swing, so that momentum becomes your friend. We spent about 15 min running through each of these drills. Marc and Sylvie loved it! Well, they didn't really come out and say that, but I'm running with it.
Sylvie is doing so well each week. Remember she suffers from MS. She is attempting every exercise I throw at her, and together we are making modifications as needed.
Marc and Sylvie then dropped down for abs. I had them do, "toe tappers, butterfly tappers, and oblique crunches," making sure they hit their entire core.
Great end, to a great beginning, as we start on the second month of their Total Mind and Body Transformations.

Sunday, February 7, 2010

Photo Sesh

Took pics with my girl Jess w/ birdlime photography today @ Ballast Point Park in South Tampa. Check it!

Friday, February 5, 2010

Day 8: Week 4- TRX

I had missed my TRX class, so I figured why not have Marc and Sylvie do one, that way I can still get my fix ;) I had them warm-up for about 5 min on the TRX, then we jumped right into our Circuit style session. Circuit style consists of 3 Rounds, and 4 blocks, working the Lower body, Upper body, Core, and Cardio. Each block contains 2 exercises for that body part. At the end of each Round, Marc and Sylvie were able to Rest for a WHOLE 1 min! mmmwwwaaahhh.... They both, had a well deserved cooled down on the TRX for about 5 min. Way to go guys!

Day 7: Week 4- Cardio

Cardio, cardio, cardio, weights, weights, weights, is what I was yelling to Marc and Sylvie as they pressed through a grueling workout on Monday. I put them both on the treadmill for about 30 min and started them off in a jog at Level 6 incline. Every 2 min, I would decrease the speed and incline and then bring it back up, the next 2 min. For the last 5 min of cardio, I had both of them at the highest incline, at a speed of 3.2. They both were panting, sweating, and moaning, as they watched the timer count down to 0. We then moved onto weights, where I had them take turns doing sit-ups, bench press, lat pull downs, rows, and plank. Both Marc and Sylvie proved to me, that they want to be Fit and Healthy, by benching like machines and working those abs, like it was nobody's business. Great end to our one month journey. We will be checking weight and measurements next week. They have no need to worry, all their hard work is paying off.

Thursday, January 28, 2010

Day 6: Week 3

Took my TRX class this Wednesday night, then chilled until Marc and Sylvie arrived. Tonight was Tabata style. This style is high intensity, start and stop, and very effective in Fat Loss. Marc and Sylvie started with running up and down the stairs, at first hitting every step, then every other step. We then went right into down and ups, where they both ran in place and went down to touch the floor, when I said so. I had them change hand positions, from in front of them, to over their heads, to out to their sides. They then went right into mountain climbers, with added push-ups. Next, I had them face each other and lock legs, and perform sit-ups, we then added 3 lb weights, which they used to perform cross body punches as they sat up (as pictured). Marc and Sylvie hit the heavy bag next, where they performed squats and when coming up, would punch the bag. We switched it up, by adding double punches for each hand, as they popped up. Lastly, they grabbed a bosu ball with the 3 lb weights and did toe taps on the bosu. They ended this grueling 45 min workout, and I mean WORKOUT, with stretching and cool down. They'll be feeling this one....

Day 5: Week 3

Monday night was just Sylvie and I, Marc was "sick," so he says. Sylvie and I worked on upper body. I had Sylvie do a circuit style program, where she would complete 8-10 reps on each machine and then move on the next one. We did each run through, consisting of 6-7 machines, for 3 sets. Sylvie got her game face on and attacked it like it was her job! She started off on the bike, then hit chest press, shoulder press, bicep curl, tricep push down, leg press, hamstring curl, and abs. She is doing so well and isn't showing signs of slowing down. For each set we mixed it up, so she didn't get bored, or myself, or her body. Muscle confusion is the name of the game! Sylvie was spent at the end of the hour. Keep up the good work!

Sunday, January 24, 2010

NEW certification

I am now a Certified TRX instructor!!

Wednesday, January 20, 2010

Day 4: Week 2

Tonight, Marc and Sylvie tried something, neither of them had tried before..... TRX! I acquainted both of them with their canvas rope contraptions. We ran through the basics, handle/foot cradles, single hand mode, how to raise and lower the straps, facing your anchor point and facing away from your anchor point, etc. Marc and Sylvie did a series of exercises, ranging from 30-45 seconds. They started with an upper-body workout, where they did squats with a row, one handed chest press, one handed tricep extension, etc. I then had them place their TRX, into single-hand mode, where they used only one foot cradle for their lower body workout. They both did single leg runner's lunges, then they added a hop to this movement, working their balance skills. I had them drop to their backs and do hip raises and hamstring curls. We ended with abs. Oh abs, oh abs..... Abs are one of the toughest moves on the TRX. I had Marc and Sylvie get in a push-up position, and they were to bring their knees in to their chest, working their lower and upper abs. We ended with the two of them holding in plank position, engaging their entire core, with their legs suspended. Marc and Sylvie stretched their bodies out with the TRX and we called it a night. Marc and Sylvie stated,they love how each session, is different. They said, they don't want to get bored, and I assured them, that's not going to happen!

I promise next time pictures ;)

Monday, January 18, 2010

Day 3: Week 2

Tonight went very smoothly and Marc and Sylvie owned it! Tonight they both did a Tabata Style workout. There are many ways to do this style. We chose 7 exercises with 20 seconds of movement, with 10 seconds of rest, for 4 minutes. I organized the program, so that they did cardio, upper body, lower body, and abs. Each exercise worked with Marc and Sylvie's own body weight. The Tabata style is great for rapid change, due to the start and stop technique, maximizing results. They both hung in there tonight and walked away sweaty, slow moving, and a wonderful look on their faces, that said, "Dear God!"....... Tonight was a success!!

I will start adding pictures to each post, so that you all can see their hard work and maybe learn something too

Wednesday, January 13, 2010

Day 2: Focus Magazine Project

Headed up to Powerhouse after work for TRX class, I love this class by the way. It's suspension training that works with your own body weight, for a hellacious 45 min.
Then it was time to meet with Marc and our new addition Sylvie. She is a friend of Marc's, who suffers from Multiple Sclerosis. I had to do my research on how to train someone with MS, and found some great stuff on diet, nutrition, workouts, etc.
I met with Marc, while Sylvie completed her paperwork. Marc and I went through a circuit workout, where we hit several machines and Marc knocked out 1 set with 12 reps each. While Marc was busy doing his thing, I put Sylvie on the bike, to get warmed-up for about 30 min. This is a very good exercise for someone with MS, as it is very sensitive to the joints. All 3 of us then met to do abs and some resistance bands work. I had Marc do various kinds of sit-ups on the stability ball, push-ups on the floor, etc. Sylvie worked with the resistance bands for some bicep-curls, rows, and then hit the deck for push-ups. We ended our workout with one of my personal favorites, "circles." I had them place their arms straight out to their sides, and move their arms in a circular motion, forward, back, up, etc. It's killer!
I went over nutition and workout plans for the week, until we meet again next week. Stay tuned.....

meet Sylvie

Monday, January 11, 2010

Day 1: Focus Magazine project

Met with Marc today from Focus Magazine for our first training session @ Powerhouse Gym in Ybor, Tampa. I will be training him for 90 days, getting him revved up! Today we started off with a quick warm-up, on the treadmill and stretched. I then sent Marc to the indoor stairs. He climbed one step at a time with a light jog, skipping every other step. Then he was off to assisted pull-ups, then to dips. I sent him back to the stairs, where he needed a breather, before tackling them again. "One step at a time," I told him. Breathing is so important when it comes to endurance training. We took it easy the first night as we will gradually increase the workouts as his endurance level builds up. I will work on not only training him physically, but also mentally. Wednesday we meet up with Marc and his friend for our next session. She will be joining us, so we can compare the two results. I'll be keeping everyone updated throughout my posts.

Me and Marc

Eddie (ownder of PowerHouse) and Marc