Hi everyone!
First of all, I really want to thank everyone for all the support
you've given me over the past few months. As an expecting first
time mommy this means the world to me!
As some of you may know, I'm just about to launch a whole new
project with OCMFitness, and I'm so excited to spread the word!!!
Here it is:
The OCMFitness Fat Loss Formula
We'll be offering Small Group Personal Training out of Champion
Cheerleading in gorgeous South Surrey, BC.
This isn't a boot camp. While you will be working in a group setting,
our groups will be smaller (4-8ppl) and will be more focused on the
individual and their progress. Boot camps generally cram their groups
as full as possible to bring in as much revenue as they can. This
results in injury and not reaching your goals! Of course money is a
fantastic thing to have, but so is having a quality group of women and men
who can receive the attention they deserve.
We will also provide meal plans to those who want them, and we will
also do a body diagnostic test on the first day of class. This will
include your Body Fat Percentage, weight, girth measurements and postural
assessment.
Classes will start on March 7th and March 8th, 2011 and will run in 4 week
sessions. You may attend either 2x per week or 3x per week:
Mon-Wed-Fri at
6:00am
7:00am
9:30am
6:00pm (outdoors at Sunnyside Elementary)
-OR-
Tue-Thu
7:00am
9:30am
As things pick up and we start getting busier, we will definitely add more
class times.
OK, now for the part that everyone's wondering about: the cost!
Normally, they will be:
$149 - 2x per week
$179 - 3x per week
But because you are all such fantastic past and present clients I would like
to offer you 1 month at 50% off!
PLUS, because I just can't afford to spend thousands of dollars on advertising,
I am willing to extend the free offer to all of you for more than a month if
you can pass on any referrals in my direction!
Remember that there are only 8 spots per class and I want these classes FULL by
the weekend.
Email me ASAP to register for a spot, or if you want any more information!!!!
Thanks so much everyone, I look forward to kicking you butts again soon!
Showing posts with label gym workout. Show all posts
Showing posts with label gym workout. Show all posts
Tuesday, March 1, 2011
Friday, October 29, 2010
30 Minute Workouts #3
Here are numbers 6 and 7 in my quest to find great 30 minute workouts online (you can find the first two posts here and here):
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Wednesday, October 27, 2010
Thinking About Exercising While Sick?
Over the past few weeks it seems as though my clients are dropping like flies! Everyone's got some type of bug or another and they all ask me if I think it would be safe to exercise.
A rule that most fitness professionals like to go by is the "Above or Below the Neck" rule:
Above: If you have a typical head cold and aren't experiencing headaches then I would say you're probably ok to go ahead and do some light exercise. I find that by doing some light cardio and weights will my raise body temperature and help to relieve my sinus congestion. Just be sure to keep the intensity down a few notches as your immune system is weak. Too much stress could cause your symptoms to worsen or take longer to go away.
Below: If you have fever, aches, chest congestion, nausea or an upset stomach, it's best that you let your body rest and recover. Your body temperature is generally higher in these instances and exercise will only raise it further. Remember, anything over 38°C (98.6°F) is considered a fever. You've got to let your body recover before putting it through a stressful workout. Once you begin to recuperate, you can start your program again gradually until you're back to your pre-sick self.
I personally feel like everyone should listen to their bodies before making any decisions regarding exercise. I know it can be really hard when you are seeing results and kicking ass at the gym only to have a setback like the flu. Just remember, the goals you're reaching are lifelong and learning how to cope with these setbacks is what will ultimately keep you on the right path!
Ooh, I almost forgot! Don't you remember in school when a child came to class sick? Soon enough your whole classroom was sick, too! Be mindful of your fellow gym mates and please avoid the gym when you're feeling under the weather :)
Hope everyone's having a fantastic day and enjoying this surprising sunshine! Get outside and move people!!!!
Jenn
www.oceancitymobilefitness.com
A rule that most fitness professionals like to go by is the "Above or Below the Neck" rule:
Above: If you have a typical head cold and aren't experiencing headaches then I would say you're probably ok to go ahead and do some light exercise. I find that by doing some light cardio and weights will my raise body temperature and help to relieve my sinus congestion. Just be sure to keep the intensity down a few notches as your immune system is weak. Too much stress could cause your symptoms to worsen or take longer to go away.
Below: If you have fever, aches, chest congestion, nausea or an upset stomach, it's best that you let your body rest and recover. Your body temperature is generally higher in these instances and exercise will only raise it further. Remember, anything over 38°C (98.6°F) is considered a fever. You've got to let your body recover before putting it through a stressful workout. Once you begin to recuperate, you can start your program again gradually until you're back to your pre-sick self.
I personally feel like everyone should listen to their bodies before making any decisions regarding exercise. I know it can be really hard when you are seeing results and kicking ass at the gym only to have a setback like the flu. Just remember, the goals you're reaching are lifelong and learning how to cope with these setbacks is what will ultimately keep you on the right path!
Ooh, I almost forgot! Don't you remember in school when a child came to class sick? Soon enough your whole classroom was sick, too! Be mindful of your fellow gym mates and please avoid the gym when you're feeling under the weather :)
Hope everyone's having a fantastic day and enjoying this surprising sunshine! Get outside and move people!!!!
Jenn
www.oceancitymobilefitness.com
Monday, October 25, 2010
Feeling Lost in the Gym?
As a personal trainer who spends a lot of time at a ladies-only facility, I'm often asked questions about what one should do at the gym if they haven't followed a workout program before. About 95% of the time I'm in the middle of a training session, so without disrupting my appointment with my client I offer a few basic tips:
1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.
2. Focus on targeting each area of the body:
4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time. Doing a chest press will work your chest, fronts of your shoulders and triceps. A leg press will work your quads, gluts, hamstrings and calves.
5. Keep your core engaged while performing ALL exercises. This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients: take a slow deep inhale and stick your tummy out as far as possible. Now exhale VERY slowly while pulling your tummy in at the same time. Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid. Now, keep that solid core and continue to breath. Make sure to do this during EVERY exercise!
6. I prefer having my clients work with free weights and their own body weight when they exercise. This challenges their stability and their core (see above), as well as their hand/eye co-ordination. This doesn't mean free weights are right for you, though. Start on machines if you're not confident with free weights as posture is extremely important. (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)
7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed. These guys should be more than happy to help you.
8. When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on. Write the exercises down that you'll be performing. Here's my free workout card so you can record what you do and keep track of your progress.
9. What are your goals? Are you trying to create muscle tone, build strength, or lose weight? If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat. 8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength. Regardless of what your goals are, be sure to use an appropriate weight. If you can complete your reps with ease, bump those weights up! Your last few reps should be a challenge. Alternatively, make sure you can complete the amount of reps for your goals!
10. I've saved the best tip for last! The absolutely most asked question is of course, "when should I do my cardio?" Again, this depends on your goals and the amount of time you have at the gym. If you have less time, then incorporate cardio intervals into your weight routine. By now you know I LOOOVE interval training. No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises. Perform your cardio in 45second to 2minute intervals to get your heart rate up. If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first. You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier. If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.
I hope all this information helps you when you're trying to find your way in the gym. Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement). Finish EVERY workout with a cool down and stretch. There's so much more to training compared to what I've listed here, but this will give you a great start. When you're feeling more confident or you want to change your routine up, set up a free consultation today!
Thanks for taking the time to read my blog. Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!
Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com
PS - If you liked this post then pleaseconsider subscribing to my full feed RSS :)
1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.
2. Focus on targeting each area of the body:
- Arms & Upper Body (Pecs, Lats, Traps, Rhomboids, Deltoids, Rotator Cuffs, Biceps & Triceps)
- Lower (Quads, Gluts, Hamstrings, Hip Abductors & Adductors, Calves)
- Core (Rectus Abdominis, Internal & External Obliques, TVA, Erector Spinae)
4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time. Doing a chest press will work your chest, fronts of your shoulders and triceps. A leg press will work your quads, gluts, hamstrings and calves.
5. Keep your core engaged while performing ALL exercises. This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients: take a slow deep inhale and stick your tummy out as far as possible. Now exhale VERY slowly while pulling your tummy in at the same time. Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid. Now, keep that solid core and continue to breath. Make sure to do this during EVERY exercise!
6. I prefer having my clients work with free weights and their own body weight when they exercise. This challenges their stability and their core (see above), as well as their hand/eye co-ordination. This doesn't mean free weights are right for you, though. Start on machines if you're not confident with free weights as posture is extremely important. (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)
7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed. These guys should be more than happy to help you.
8. When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on. Write the exercises down that you'll be performing. Here's my free workout card so you can record what you do and keep track of your progress.
9. What are your goals? Are you trying to create muscle tone, build strength, or lose weight? If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat. 8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength. Regardless of what your goals are, be sure to use an appropriate weight. If you can complete your reps with ease, bump those weights up! Your last few reps should be a challenge. Alternatively, make sure you can complete the amount of reps for your goals!
10. I've saved the best tip for last! The absolutely most asked question is of course, "when should I do my cardio?" Again, this depends on your goals and the amount of time you have at the gym. If you have less time, then incorporate cardio intervals into your weight routine. By now you know I LOOOVE interval training. No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises. Perform your cardio in 45second to 2minute intervals to get your heart rate up. If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first. You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier. If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.
I hope all this information helps you when you're trying to find your way in the gym. Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement). Finish EVERY workout with a cool down and stretch. There's so much more to training compared to what I've listed here, but this will give you a great start. When you're feeling more confident or you want to change your routine up, set up a free consultation today!
Thanks for taking the time to read my blog. Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!
Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com
PS - If you liked this post then pleaseconsider subscribing to my full feed RSS :)
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