Unless you’re new to my site (and if you are, WELCOME, and thanks for stopping by… hopefully you’ll be back!), you already know that I’ve been an assistant trainer for Mega WorX Training’s evening boot camp class four days a week since March 4th. I began my certification course to become a Personal Fitness Trainer around the tail end of March/early April and honestly went into it thinking it would be relatively simple. Little did I know, it would feel a bit like being in a pre-med student haha I had no idea that it would be such an involved process or that I would need to know so much information about the body, but as I went through the curriculum, of course, I realized WHY a trainer needs to know everything I learned over the last 3 months…
You have no clue how excited I am to be officially starting my new career in fitness. It took me about 8 weeks to complete all 33 unit quizzes to unlock my personal fitness trainer final exam and from that point it took me nearly 3 weeks to finish it — I honestly had no idea how intense that exam would be.
There were 50 true/false and 50 multiple choice questions, which weren’t all that bad… but then I got into the latter part of the exam and realized it wasn’t going to be a quick run-through! ;) In addition to everything else, I developed TWO completely integrated, periodized 12-week training programs for a 55-year-old golfer and a 14-year-old wrestler.
There were also various visual reflections of exercises for which I had to name, list the primary muscle involved, an alternate exercise for that muscle and things like which bone was the point of origin or insertion of that muscle or what the intended action is… There were matching questions to test my knowledge of anatomy and physiology, calculations of BMI, BMR, various nutritional data, and six 250+ word essays. It was certainly no walk in the park, but as of June 20th I am now a personal trainer!!! That’s right, I PASSED the final exam :)
I’ve never agonized over a test quite this much! I got my First Aid/CPR/AED certification on June 16th (Father’s Day) and it still took me another 3 days to get the courage to submit my final exam for the Personal Fitness Trainer course for grading. I had been checking and double checking everything for over a week… I still can’t believe I’m actually DONE! But I am!!!
It’s been nearly 2 months since my last fitness update — I wasn’t able to participate in assessments last month (#14) because I had a mild injury to my ankle which kept me from being able to run that day… so tonight was actually my FIRST assessment in 8 weeks. Today starts week 61…
Running — 8 weeks ago I ran a mile in 8 minutes, 32 seconds. Tonight I was 25 seconds slower, but to be perfectly honest I didn’t push myself as hard as I could have. It was sort of a “down” day for me, emotionally, as it is the last day Barry will be home — they’re bringing him back in to work 9 days early so he barely got two-and-a-half weeks at home after being gone for 35 days and now he’s going to be gone 37 days… so my mind was elsewhere and my heart really wasn’t “in” it. My time was 8 minutes 57 seconds. Hopefully I’ll get that back down to where I know I CAN be for the July 22 assessments.
Core strength — I did 70 sit ups in 2 minutes 8 weeks ago (my personal record is 73). Tonight, I did 73… unfortunately, I didn’t remember what my record was or I would have reaaaalllly pushed for 74 to break it LOL! Ah, well. Still satisfied with my record. My goal is to hit 80 — perhaps next time, I suppose!
Upper body strength — 8 weeks ago I did 74 military pushups in 2 minutes (my personal record is 80). Tonight, coincidentally, I did the exact same number as before — 74. I’ve yet to hit 80 again :-/ Phooey! Still, not a bad number…
Weight — I have remained steady between 143 and 146 over the last few months depending on the time of day (my lowest weight before I started strength training to build muscle was 141.8). As of tonight, I’m weighing in at 145.4.
My measurements are also pretty steady BUT when I measured on May 28th the only change was that my waist is 29.5″ now! I’ve been at 30″ since February so that made me VERY happy :)
I am SO excited – I got hubby to agree to do the Savage Race with me in October. Squeaaaaaal. (Now he’s going to see just which one of us is in better shape LOL!!!) No, I’m totally kidding. Barry has actually implemented a ton of cardiovascular exercise into this routine over the last couple of months, which makes me proud since he has been typically focused on strength/weight training over the last few years and is now finally well-rounded in his overall fitness goals. AND he quit smoking. Finally! I am SO ready to do this race with him – I know he’ll really enjoy it. I hope he develops as much of a passion for these events as I have. He’s never experienced one but I’m sure the Savage will help him to appreciate the challenge they present and the training they require.
I will never skip a run or a meal again. About a month ago, I didn’t eat well and hadn’t run in nearly 5 days — it was the first REALLY hot day we had; it was a run day and during sprints, I felt like I was going to throw up. It was the first time in over a year of participating in boot camp that I have EVER skipped any exercise, but I had to sit out quite a few sprints! :( A word to the wise: If you’re going to train hard, be sure that you are fueling your body properly. If you aren’t, it won’t take long for you to feel it!
I’ve had people ask me what a typical day looks like for my routine and so I’ve posted a couple of times recently what my workout has been.
Monday, June 3, 2013:
– 1 mile holding 20 extra pounds and 4 sprints without weights
– 775 reps at boot camp (660 reps various exercises during weight training with 10 pound dumbbells, 50 tricep dips, 65 pushups)
– 11 hanging leg lifts, 15 leg raises, 15 reverse crunches, 15 seconds each left & right side planks
– A 20-second plank, 2 45-second planks, and a 60-second plank
– 85 squats (30 sumo, 30 regular, 30 narrow stance)
– 3 sets of 15 burpees with a jump
– 3 sets of 15 standing pike crunches (each side)
– 3 sets of 30 fifer scissors
You don’t get results from work that you don’t do — GET IT!!!
Saturday, June 15, 2013
– Bench pressed 80 pounds: 40 reps
– 3 level incline chest presses with 17.5 pound dumbbells: 90 reps
– Bicep curls with 15 pound dumbbells: 30 reps
– Cross body cable snatches with 10 pounds of resistance: 30 reps
– Trap rows with 55 pounds of resistance: 30 reps
– Shoulder flys with 12.5 pound dumbbells: 30 reps
– Leg raises with a compound crunch: 50 reps
– Side obliques: 25 reps each side
– 5 mile interval run/power-walk with some brutal hills and the sun beating down 85 degrees
GOALS — What I’m working toward:
Until about 2-3 months ago, I had strictly been doing high reps with low weight in order to tone and aid in burning fat and raising my metabolism. I’m now moving into doing a combination of that along with low reps with higher weight in order to build more lean muscle mass and definition as well as strength.
I start my own boot camp class on October 14th!!! We are in the process of organizing and promoting the class in order to fill up the participant roster between now and then, but it’s official and that feels REALLY great. (If you are in Gwinnett County — the Lawrenceville/Dacula area or within driving distance to Rhodes Jordan Park in Lawrenceville, hit me up to inquire about how to join!!)