A Week in the Life

 

I have come to the conclusion that many people have a misperception of a personal trainer. I don’t say that in a sassy or condescending way at all. It just seems that people tend to assume that because I do what I do for a living, that it all just comes naturally to me without even trying. I’ve had a number of clients act surprised when they see me working out on my own time. The reality is my only option is finding time for myself when I’m not training others.

This got me thinking, I’ve given you a day in the life of what I typically eat and I’ve talked about the exercises I enjoy but I’ve never talked about a week in the life of me when it comes to my workout routine. I work hard to achieve my goals and it’s very important to me that I consistently practice what I preach. I want my clients to always know that there’s nothing I make them do that I haven’t done before myself. For me it’s crucial they know that I take care of myself and that I’m real and genuine. I am passionate about helping people and incorporating exercise into their lives in a fun and never boring way.

So here goes a typical week in the life of me:

Monday: Typically I’ll have a 60 minute weight training workout with one of my trainers before I have clients starting at 7. I used to box and kickbox later at night for my interval cardio but will have to wait until summer to add that back in. Sometimes two workouts in a day is easier because of the amount of time I have. I actually like splitting up my lifting and cardio so I can rest up a bit in between.

Tuesday: I usually take the day off because of work and class at night. I realize it’s a pretty random day to take off but it just seems to work best for me.

Wednesday: Usually Wednesday is similar to Monday. I have early clients starting at 5am and a break around 7:30 for an hour or 90 minutes.  Today I did sprint intervals on the treadmill for 20 minutes (1 minute sprint, 30 second jog rest x 10) and then did a lower body lift until my client at 9. I box on Wednesday nights to get some more interval work in and relieve some stress at the end of the day.

Thursday: I have a weekly 60 minute training session on Thursday afternoons with my other trainer. Ideally I would like to do some cardio beforehand but that doesn’t happen often. Thursdays are one of the days where I feel a little bit on the tired side so that’s where my trainer helps out and holds me accountable instead of taking the day off. Trainers need trainers too sometimes ūüôā

Friday: Fridays have been on the busier side for me so I tend to take the day off. I want to start getting a run in once it gets nicer out or at least tolerable running conditions.

Saturday: 6am boxing is on the agenda bright and early for me. If I didn’t workout before I started working, I may end up just going home instead of doing something. I enjoy getting my workout in early and not having to worry about it the rest of the day.

Sunday: Yoga is one of my Sunday goals. Ideally I would get yoga in twice a week but I’ll probably have to wait until my class is over and summer is here before I’ll have a little extra time on my hands.

Some people may call me crazy after reading my routine, I call it fun and enjoyable and just a every day priority. I will say this, if I’m having an off day or my body is telling me absolutely not, I will take the day off to recover a little. Listen to your body and check in with it often to make sure it’s up to the task at hand that day. It’s important to push yourself but it’s also important to take care of yourself.

So there you have it, what I do behind the scenes each week to practice what I preach. That is why fueling my body properly is so important and I focus on eating right… most of the time. Take a look at your routine… are you consistent? Do you take a couple days off for recovery? Do you change up your workouts? All these are good questions to ask yourself when getting a weekly routine of your own. Schedule some time each day to invest in yourself, you only get one chance to live a healthy and happy life… so take action and go for it!

 

The Shoe That Fits

 

Up until about two years ago, picking out running shoes was simply finding some that looked great and also had my favorite colors on them. I didn’t take into account what kind of support they would give me. That thought actually didn’t even cross my mind only because I figured if they were new they had to be decent, right? Nowadays, I realize that’s not always the case.

I’m on my feet more often than not throughout the day. I spend¬†most of my time¬†in a typical work week¬†standing, walking, running and demonstrating exercises more often than I find myself sitting and relaxing. Don’t get me wrong, I would not be very productive or happy sitting¬†at a desk all day but the years of playing sports and being active has taken a toll on my body even at the young age of 28. This is what led me to the conclusion that finding the right shoes is very important and crucial to keeping¬†my body healthy and supported.

Every six months or so my knees start to ache and hurt when I walk upstairs. They crack and crunch when I bend down and though it sounds awful, it’s not painful…yet. When all of this starts to wear on me, I know it’s time to visit the shoe store for a new pair or two.

I recently¬†had a great experience at Performance Running Outfitters a couple weeks ago. Were my shoes expensive? Yes.¬† Were they worth every penny? Absolutely. I recommend anyone who is active, in shape or trying to get in shape to go to a store that can check out your gait, watch you run or walk and put you in the shoe that best fits you. There are a lot of places that have more affordable prices but I guarantee the quality just won’t be there.

So I went to the store and told the employee there exactly what I use my shoes for. I think it’s important to get shoes based on the activities you plan on doing in them. I wanted a pair that I would be able to workout¬†and run in but I also wanted some that I could be on my feet all day and feel comfortable when I’m training.

I think the best part of my experience was actually getting taped on a treadmill while running. It made it clear what my feet do when they strike the ground. It was very obvious that I pronate (when I run my feet strike the ground and go inward)…some people supinate, which is where they ground strike and their feet go outward. Look at the bottom of your shoe and see where the tread is the most worn. This¬†will give you a¬†vague idea of what your feet do each time they hit the ground.

The way you walk and run is just what it is. It’s nearly impossible to try to correct your gait by yourself especially as you get fatigued. With that said, there are ways to correct your¬†gait and decrease your likelihood of getting injured. I could see just by watching my own running gait why people get hurt so often. My left foot would pronate as I stepped and it would naturally correct itself which is common. The right foot on the other hand would pronate as I stepped and wouldn’t correct itself.¬† Eventually, the inability to correct the pronation would catch up to me and I’d probably suffer from some kind of injury.

This is where inserts come into play. I was fitted for an insert that would correct the issues in my right foot but not over-correct the non issues¬†in¬†my left. I could tell in a day or two of wearing them that I made the right decision in going to that store. I feel confident that I am supported from the bottom up. I even got a small selection of colors and picked out some neon green ones to encourage the spring weather to get here. I realize they aren’t as awesome as the shoes I used to get but they are thankfully awesome in a different way. They are functional, prevent injuries extremely comfortable.

So when looking for shoes, here are some questions to ask yourself:

  • What am I primarily going to use them for?
  • What is my budget?
  • Do I have any past or present injuries that would affect how I run or walk?
  • Do I have any joint pain during physical activity?

These are all topics to talk about with when inquiring about new shoes. It’s important that if you’re going to invest in something, you get exactly what you want. Like I said before, there’s nothing more important than being supported from the bottom up. Think about a tree without sturdy roots…it would eventually fall or crack over time. Take care of your roots and make your feet happy.

Roll Out

 

For some reason this week I have felt more soreness than others. This happens from time to time where some weeks I feel great and some weeks I feel a little beat up for whatever reason.¬†I must admit though that there aren’t many days when I actually feel like I’m 28.¬†I am grateful for my¬†good health and¬†passion for staying fit and eating healthy.

When I find myself feeling this way, there are a few things I try to do to speed up the process of feeling better.¬†If possible I try to see my massage therapist, Jamie.¬† She is¬†amazing at what she does and I always walk out of her office feeling better than I did when I walked in. Massages have helped me so much in all of my endeavors.¬†It has helped me through tweaks,¬†tightness and muscle soreness from more intensive training for running events. I highly recommend investing in yourself¬†if you don’t already.

Another way I try to reduce soreness and increase flexibility is practicing yoga regularly.¬†It has helped me over the last four months that I’ve committed to making it a part of my weekly routine.¬†I am now¬†more flexible than I have ever been¬†which helps in all aspects of my¬†training and I also have learned to be able to focus on the present and embrace the change of pace that yoga brings to my workouts.

The activity I wanted to expand on a little today that has¬†also helped me a lot¬†is foam rolling.¬†Foam rolling is like your very own personal massage.¬†¬†I find it a good supplement¬†along with¬†seeing my massage therapist.¬†It’s something I can do on my own time and before and after my workouts.¬†There are five regions of the body that I typically take some time on.¬†Think of the knots in your muscles as a candy Starburst.¬† If you were to hold that starburst between your point finger and your middle finger long enough, the starburst would start to warm up and stretch out.¬† (Thanks Jamie for that gem.)

Here is my ‘roll out’ routine:

glute

 

 

Glute: Start by sitting on the foam roller.¬†Bend both of your knees and then cross one leg over the other.¬†Whichever leg you cross over, slowly lower that knee towards the ground and shift your body towards that side a little.¬† People that have sore lower backs during or after a workout tend to have very tight glutes.¬†Rolling them out will help alleviate some of that low back soreness if it’s muscular fatigue.¬†If you find a tender spot, try to sit on that spot and breath through it for 30 seconds to two minutes depending on how it feels. This rule applies for any muscle you’re rolling out.

 

 

hamstring

 

IT Band (Iliotibial band): I find my IT bands to be the most tender area to foam roll. Lay on your side and roll from above the knee to the hip.¬† You can always cross your opposite leg over the top to take some weight off if it’s too painful and ease your way into it.

 

Hamstring:¬† I usually do one leg at a time so I can put more weight on each individual muscle.¬†Roll your hamstring from just above the knee up to the glute stopping if there’s any spots that are more tender than others.

 

 

 

situps

 

Quadricep: Lay on your stomach with the roller underneath your quad muscle. Roll from above the knee to the hip flexor. I typically use my elbows to push myself forward and back.

Back: Lay on your back with the foam roller in the small of your back to start. I usually cross my arms in front of me, bend my knees and push off my feet to roll from low back to upper back.

 

 

 

 

Massage, yoga and foam rolling are great tools to keep your body in the best shape possible so it can perform at its highest level.¬† They’ve definitely helped me¬†and I hope they help you too. Happy rolling.