Friday, May 15, 2009
Tuesday, May 12, 2009
Monday, May 4, 2009
Trainer Notes
Lori weighed in at 182.4 this week! We set a goal for 180 and Lori was disappointed with not reaching her weight, but she is well aware that she may not have eaten ENOUGH food through the week. She cut back on essencial nutrients post-workout and also lacked in many protein options available to her. Lori did so well in not having any liquid calories (aka alcohol) this weekend and has stayed on track all 7 days this week! She noticed the difference of no bloating, feeling thin, and having more energy. Lori's workouts took her training to a new level this week. Her legs were definately tender and stiff, but she learned how important stretching is when muscles are fatigued. We did extra flexibility training with her to focus on at home stretching to help release the lactic acid buid up in her quadreceps. Lori's goal for the next week is to be under 180 lbs, with healthy eating, and continue the low stress lifestyle to release the cortisol that is holding fat around her mid-section
Friday, May 1, 2009
Friday, April 24, 2009
Monday, April 20, 2009
Trainer Notes
What a turn around week for Lori! She came back on track nutritionally, physically, and mentally. She realized the external stresses were a major cause of her weight gain. Lori is in a strength program currently and performing very advanced lifts. We have isolated muscle groups, reaching momentary muscle failure to ensure muscle growth. In the end, our goal for Lori in this phase is to increase her metabolism by almost 160 calories burned per day! This will be done simply by increasing her muscle mass by 3.5 lbs in 4 weeks. Physiologically, with every pound of muscle gained, the body will burn 40-60 more calories per day. Lori took this consideration seriously and is enthusiastic to see muscle gains. She also understands the scale may not change drastically this month simply due to weight gains in lean muscle.
Lori weighed in today and is down 15 pounds. This is the first time in YEARS Lori has weighed less than 185 lbs!! We rejoiced in this and then brought reality back that we still have many improvements to make. Following weigh-in, Lori completed a 13:13 run -- COMPLETING 1 MILE WITHOUT WALKING for 10 minutes of the cardio!! Lori chose on her own to run the distance and set her own goal to finish one mile in under 14 minutes. She blew her goal out of the water!! Next week, Lori is planning to complete a one mile run in under 13 minutes. One step at a time, one foot in front of the other, one healthy nutritional choice at a time!
Lori weighed in today and is down 15 pounds. This is the first time in YEARS Lori has weighed less than 185 lbs!! We rejoiced in this and then brought reality back that we still have many improvements to make. Following weigh-in, Lori completed a 13:13 run -- COMPLETING 1 MILE WITHOUT WALKING for 10 minutes of the cardio!! Lori chose on her own to run the distance and set her own goal to finish one mile in under 14 minutes. She blew her goal out of the water!! Next week, Lori is planning to complete a one mile run in under 13 minutes. One step at a time, one foot in front of the other, one healthy nutritional choice at a time!
Wednesday, April 8, 2009
Friday, March 20, 2009
Trainer Notes: Week 9
Training Positives:
Lori has found new strengths within herself, she has pushed harder than ever before and started enjoying some of the sessions – especially cardio! This was a major breakthrough for her. Lori’s body awareness has improved significantly along with her coordination and balance.!
Training Negatives:
Lori has been fairly tight and stiff throughout the week; we chose to incorporate yoga once per week to aid in stretching of the muscle fibers. After one private session of yoga Lori was feeling limber and her low back pain was eliminated.
Nutrition Positives:
She really engaged in nutritional workshop at Cub Foods during grocery shopping tour.
Nutrition Negatives:
Lori is not following nutritional advice and forming healthy habits. She has struggles with having a routine and structured day now that she is out of work.
Lori has found new strengths within herself, she has pushed harder than ever before and started enjoying some of the sessions – especially cardio! This was a major breakthrough for her. Lori’s body awareness has improved significantly along with her coordination and balance.!
Training Negatives:
Lori has been fairly tight and stiff throughout the week; we chose to incorporate yoga once per week to aid in stretching of the muscle fibers. After one private session of yoga Lori was feeling limber and her low back pain was eliminated.
Nutrition Positives:
She really engaged in nutritional workshop at Cub Foods during grocery shopping tour.
Nutrition Negatives:
Lori is not following nutritional advice and forming healthy habits. She has struggles with having a routine and structured day now that she is out of work.
Friday, March 13, 2009
Trainer Notes: Week 8
Training Positives:
Lori has been consistently progressing in weights, attaching movements to stimulate postural control was a big jump made today. Lori’s cardio endurance had dramatically improved and we are seeing heart rate drops from 15-20bpm in 2 weeks!
Training Negatives:
Lori’s flexibility and range of motion is still significantly less that we would like to see at this point. At home stretches to target the areas were highly recommended.
Nutrition Positives:
Continues to grasp the idea of not being on a diet she is not excited about finding healthier new foods that are less in calories to eat more throughout the day.
Nutrition Negatives:
Lori still struggles with high sugar foods during the weekends. We have been coaching with every drink (beer or alcohol) have a glass of water. She tends to go on benders that result in high fat contend foods the next day.
Additional Comments:
Assessment showed 8.4 lbs down and 16 pounds of muscle gain!!
Lori has been consistently progressing in weights, attaching movements to stimulate postural control was a big jump made today. Lori’s cardio endurance had dramatically improved and we are seeing heart rate drops from 15-20bpm in 2 weeks!
Training Negatives:
Lori’s flexibility and range of motion is still significantly less that we would like to see at this point. At home stretches to target the areas were highly recommended.
Nutrition Positives:
Continues to grasp the idea of not being on a diet she is not excited about finding healthier new foods that are less in calories to eat more throughout the day.
Nutrition Negatives:
Lori still struggles with high sugar foods during the weekends. We have been coaching with every drink (beer or alcohol) have a glass of water. She tends to go on benders that result in high fat contend foods the next day.
Additional Comments:
Assessment showed 8.4 lbs down and 16 pounds of muscle gain!!
Saturday, March 7, 2009
Saturday, February 14, 2009
Trainer Notes: Week 3
Training Positives:
Lori attended every session and committed to giving 110% in every exercise. Momentary muscle failure was reached in several exercises throughout the week and improved ROM’s are seen in many leg exercises. Core stability are dramatically improving as muscle memory begins to set in with continued use of physio balls, etc.
Training Negatives:
Lori was late several times and struggled emotionally throughout the week. She is getting more aquatinted with the exercises and maybe even becoming bored with some workouts. Cardio on the elliptical was introduced this week and was a battle but she finished the entire program!
Nutrition Positives:
Continuing portion control and adding more water intake. Asking a lot of questions on quick food options.
Nutrition Negatives:
Taking in a lot of fats and sugar. Portions are in appropriate amounts, but not great choices overall. Significant alcohol intake over the weekend and she felt the affects of this during the week.
Additional Comments:
Lori needs a lot of hand holding and we have created weekly and daily goals to keep her focused so the end results seem more attainable. She is using “I’ll start tomorrow” or I’ll do better tomorrow instead of NOW!
Lori attended every session and committed to giving 110% in every exercise. Momentary muscle failure was reached in several exercises throughout the week and improved ROM’s are seen in many leg exercises. Core stability are dramatically improving as muscle memory begins to set in with continued use of physio balls, etc.
Training Negatives:
Lori was late several times and struggled emotionally throughout the week. She is getting more aquatinted with the exercises and maybe even becoming bored with some workouts. Cardio on the elliptical was introduced this week and was a battle but she finished the entire program!
Nutrition Positives:
Continuing portion control and adding more water intake. Asking a lot of questions on quick food options.
Nutrition Negatives:
Taking in a lot of fats and sugar. Portions are in appropriate amounts, but not great choices overall. Significant alcohol intake over the weekend and she felt the affects of this during the week.
Additional Comments:
Lori needs a lot of hand holding and we have created weekly and daily goals to keep her focused so the end results seem more attainable. She is using “I’ll start tomorrow” or I’ll do better tomorrow instead of NOW!
Friday, January 30, 2009
Trainer Notes: Week 2
Training Positives:
Lori has probably made the biggest improvement in her cardio workouts. During her first workout walking at 3-8mph wad difficult. Last cardio workout, Lori ran many intervals over 5mph and even at one time reached 6mph. Lori’s core strength has also come a long way. The first time she tried planks, she couldn’t do 20 seconds with her knees on the ground. Now she can do 3 set s of 30 plus second: with feet on the floor!
Training Negatives:
Lori is progressing in all exercises, just some not as fast as others. Squats are coming along slowly, but that is normal for most beginners. Lower body strength overall is progressing a little slower that upper body. Early on in the week confidence was holding Lori back a little, but that is changing quickly.
Nutrition Positives:
She is making changes weekly and daily. She made a switch to whole wheat bread and is looking into other whole grain products. She understands the difference between 100% whole grain and made with whole grains. She is also doing better with having proper serving sizes.
Nutrition Negatives:
Planning meals was holding her back a little, but she said she is getting better. She is currently learning about the effects of alcohol intake on a person’s nutrition and training.
Additional Comments:
Her confidence is improving every day. She says that she just feels smaller and better. Her work ethic took a big jump this week.
Lori has probably made the biggest improvement in her cardio workouts. During her first workout walking at 3-8mph wad difficult. Last cardio workout, Lori ran many intervals over 5mph and even at one time reached 6mph. Lori’s core strength has also come a long way. The first time she tried planks, she couldn’t do 20 seconds with her knees on the ground. Now she can do 3 set s of 30 plus second: with feet on the floor!
Training Negatives:
Lori is progressing in all exercises, just some not as fast as others. Squats are coming along slowly, but that is normal for most beginners. Lower body strength overall is progressing a little slower that upper body. Early on in the week confidence was holding Lori back a little, but that is changing quickly.
Nutrition Positives:
She is making changes weekly and daily. She made a switch to whole wheat bread and is looking into other whole grain products. She understands the difference between 100% whole grain and made with whole grains. She is also doing better with having proper serving sizes.
Nutrition Negatives:
Planning meals was holding her back a little, but she said she is getting better. She is currently learning about the effects of alcohol intake on a person’s nutrition and training.
Additional Comments:
Her confidence is improving every day. She says that she just feels smaller and better. Her work ethic took a big jump this week.
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