New updated workout, out with old in with new..

[Bonnie]

Suppose so, I just go by the text book for universal professional trainers & the guidelines within it.Though I have to ask you, if you are doing weights & then this bootcamp at night at what point in that day do the muscles get to rest & rebuild themselves ? Then the next day you are right back at it.There is no growth, without rest.

[Bonnie]

Bootcamp is not cardio, it is resistance training with body " weight ", hence the muscles are used in two resistance sessions each day.If your are referring to the " size " of the muscle you are gaining & don't want anymore, switch to more reps & back off of the heavy weight, this will put you in more of an endurance muscle gain, the more lean muscle mass a body has, the better, doesn't mean it has to look big.This trainer of yours had your body fat at 18 % shortly after I joined this site & that is totally incorrect, not sure what methods he uses.Yes people doing competitions do muscle & cardio together but its only for that competition time frame & they follow a strict diet, without the discipline of that diet, they could do all the cardio & weights they want & it won't do them much good.As I've mentioned before food is a fuel source, NOT one of life's rights & pleasures.A person can either enjoy their life by eating what everyone else seems to think is their god given right, cakes, cookies, meat with sauces, take out food etc etc or they can eliminate what is NOT necessary & be FIT.Its all a matter of choice & what you want from your body.It was not easy for me at first to realize that in order to have the fitness level I've achieved I would have to say goodbye to virtually ALL processed foods, dairy etc, that most people continue to eat all around me. Its the choice I made & when I'm standing at the cash register with my vegetables & 1 piece of fruit & some other lady has danish's, bread,cheese, TONS of fruit & no vegetables, I can be happy my heart rate is low, my body is lean & I've tons of energy & positivity.While she goes home to consume all those unhealthy things, is sluggish, feels like crap & is depressed.Its all in the FUEL source & exercise we choose.If you find what your doing currently works for you & your losing fat, congratulations.

[Bonnie]

I know you don't eat junk food, that doesn't mean I think your diet is correct though & if your trainer can't even recognize over training in himself, how would he in you ?..That book is what professional trainers follow, basic prescription for the general public, custom programs for athletes clearly are not textbook, they are under the specific training module, but your not an athlete so you fit in the general public in my thoughts.You are right though we will leave it here, not everyone is willing to follow whats recommended.Best wishes to you

[Boss Man]

I'm not going to stir things up here, but whilst I respect both of you immensely, I am going to try and remain objective here

Books are just that. They're anatomy and case studies of people as well as knowledge of diet, which is ever evolving. Todays book however could be tomorrows partial misprint.

A link got posted on here a while back, to a study claiming Leg extensions cause Knee problems.

Most of what was said about not using Hip Flexors etc, I could agree with, but the test done to back this up, was rubbish in my opinion.

22 people, (small cross section), no stated age, weight, gender and overall health, split into 2 groups.

11 did Squats, 11 did Leg extensions. they all then ran on and off a step, which showed the Squatters had more mobility.

Apart from the omissions in participant stats I mentioned earlier, the biggest crime was the test was carried out on people with bad knees.

This doesn't prove Leg Extensions to be causal to bad Knees, only that they "may" aggrevate a pre-exisiting condition.

That's like trying to ascertain the effects of smoking on eyesight, by testing smokers who wear glasses. It looks invalidatory to me.

The problem in the studies case is, you can't have people with bad knees, in a test to ascertain things causal to disease of the Patella, you need people with healthy Knees.

If this, (in my view), poorly conducted study was in a textbook, being espoused to people like you Bonnie, then what would you learn? Something that might be misleading and may have been done to prove something, the studies creators might have wanted to prove, one way or another, which if so, creates a bias, in a situation where impartiality should be key to any study involving biological assessment.

The books you use may be well written, but they will never compensate for experience.

I did Reverse Bench Pressing once and felt it in the Biceps. I mentioned that on here and Swanso said you shouldn't feel it there. Some guy did it in my Gym the other day and said the same thing as me. He said he felt it in the Biceps. Is Swanso right then?

In my mind, what should be the case in such an instance, isn't necessarily the case in practice.

Medics read textbooks, but most Doctors might tell you, they start their first day and feel out of their depth, having to react quickly to real life things, forget things and soon realise the body is more than just diagrams, photographs and descriptions.

I appreciate what you are learning may be high quality, based on past studies, experience, years of learning and modified learning of technique, form and function, but just like medics, the practice of such learning isn't so straightforward.

What would happen if you had to train people with a Thyroid problem, or things like old injuries, that cause partial mobility in one Arm, or you had someone with a Prosthetic hand or lower Leg? What would the books say then?

I think you just need to be a little more conscious of other peoples experiences and recollections of what they have done and found to have worked. This is a good way to develop a more all round apporach, to what some people you may come across in the future, feel think or can do, when you work with them.

That's what I tried to do with another member Duilya, when she said she had issues with Squats and Lunges, relating to her Fibromylagia. I assessed what she said and concluded her feelings about them were more mental than actually physical, otherwise I would have tried to find alternatives.

Unless someone like that vehmently said they woudln't do them and it was definitely a physical sensation, they knew could be worsened by doing weights, then some other options would have to be sought.

I personally don't want to see two people, coming close to something tetchy, but I am very happy to see that both of you reached a diplomatic conclusion.

I would respectfully suggest though Bonnie, that regardless of what you learn, consideration of the experiences and differences in other peoples bodies, would be a prudent thing, because it will make you a slightly more objective and progressive trainer and it will allow you to broaden your scope a little more, if you allow yourself to be a little more flexible in your approach to others .

I just wanted to reiterate to you and Allison, that I am proud of you both for all your achievements and proud of being part of a site that you both share. You both are a pair of exceptional Ladies, and I know that there is a great admiration and mutual respect between you both and I am sure that it will continue to be the case.

I wish both of you good luck in your respective goals and thank you both again, for the wonderful kindness and humanity you have both shown here since you started. This site has never failed to benefit from it and I know it won't in the future.

You are a wonderful person Bonnie, with beautiful physical results and a great prospect as a trainer, because you have a great Heart, but keep trying to find that balance, so that your Head doesn't necessarily become too dominant.

I'm sure you appreciate the sentiment meant by that comment .

Keep on pushing and keep on learning. You ARE doing great misses and I am proud of you and I want you to succeed in your goals. You are such a caring and oftne compassionate Lady and it will be a big asset in your future. Use your knowledge and humanity wisely and don't be afraid to be wrong or make mistakes, but use your years and maturity as well, to be what you would wish to be as a trainer and what the "individual", would wish you to be.

You've done so well in the past year alone, to grow, physically, mentally and educationally and you WILL be a great trainer soon enough. Believe and don't ever stop learning when the chance for the individual to teach you comes up .

GOOD LUCK again. My belief is with you as are my best wishes .

[Bonnie]

I actually have't learned much more than the basic universal movements of bones & muscles as they apply to the human body & fitness goals, nothing fancy.They are not just books, they are professional text books used to make us be able to teach, not a magazine article etc or study.I do have a client with a thyroid problem & I will have to research that, because I will continue to work with her, there are people with thyroid problems at their correct weight, so obviously there is a way to do it without letting it control your life.My head is not big, in fact I tend to feel inadequate most of the time on this journey, because I try to make it more complicated than necessary.Fitness itself is simple, eat clean, do the right exercise for the appropriate muscle group & work your heart & lungs, nothing should keep you from your ideal weight, except what you put in your mouth.I can say that on here, but in real life clearly I'd not be so blunt.This was learned by my own experience also, I'm not talking out of my butt,if people want to remain fat, then they will indulge in chocolate, high carbohydrates, copious amounts of fruit, not my choice to make for them.Sometimes its irritating to see post after post about not losing weight, but they continue to eat the wrong food ( not meant at anyone in particular ).Anywho I have my test tomorrow, just passed my verbal test, trained my 3rd person for my next course, ordered my textbook & registered for the personal training course, cheers everyone

Well I guess the text books are case studies, but not much has changed in years, besides taking out behind the head movements, straight leg deads etc, that I'm aware of. The rest of the body still moves the same as always.

[Bonnie]

I would imagine swanso said that you should NOT feel it there, because if you DO feel it there, your not targeting the correct muscle the exercise was meant for, so perhaps technique needs to be looked at.

[Bonnie]

Todays Workout

Pull ups
1 x 8/6/6
with
Step ups
3 x 8 x 80lb

DB press on ball
1 x 10 x 20/25/25lb
with
Dead lifts
3 x 5 x 125lb

Upright row
3 x 8 x 20lb

Seated row
3 x 8 x 60lb

Supine DBL leg drop with ab curl
3 x 10

Planks
1 x 90 seconds
1 x 1min

Side planks
1 x 1 min
1 x 45

Sent all papers in, learned a lot from that evaluator in regards to the proper use of those machines. Just awaiting the weights certificate in the mail now.Besides that, busy training people per requirement for the personal training course starting September 17th, have a good day everyone.

[Boss Man]

I'd only done that exercise a couple of times and have not done it for years.

I appreciate your books are obviously good material and of course I would never dream of making out, you talk from the back end

I'm glad that things are working out for you and hopefully what I said was taken in the way it was meant to be taken.

Good luck as always. You are a great part of this site and it is appreciated .

[Bonnie]

Yes of course all is taken as intended.I know your words are meant in a positive way no problems.Book number 3 on its way, for 92 dollars it is either huge of full of gold nuggets of wisdom ? I found out from the evaluator today that I have a muscle imbalance in my hips, she spotted it in my squat.Told me I should find out the source, though they did MRI on my spine years ago & found nothing, so who knows if they can find anything now either.Back pain is generally ignored unless they can see it on some test.When I can afford physiotherapy I might consult one. I need to prepare to leave town by Friday, when I go to the gym to train my mother & friends I'll do my workout also, afterwards.

[Bonnie]

Todays Workout

HIIT elliptical Resistance level 10

6 intervals 30/90 seconds
5 mins slow, then I got off the machine because I had someone supposed to show up for one of my 20 hours of free programs & WOW they didn't show up, whats new..
back on machine for 20 mins SS

I have a lady supposed to show up at 6 pm, it is pissing rain here.I think if she does not show, I will contact my fellow students to fill these hours, this is pathetic relying on the public, waste of my time it seems.

[Boss Man]

Does this purported imbalance result in any discomfort or pain, that can be roughly pinpointed?

One possibility is technique. You may be having a slight issue with Leg spacing or one Leg being slightly further forward than the other, causing a slight anterior tilt of the lower body on one side

[Bonnie]

thank goodness she showed up so five down..15 more to go She is going to refer people to me to fill the gap.was a cool time, she wanted to learn things in the free weight section & in particular the BALL because she wanted an at home kind of workout.

When I do my squats there is no pain.There is an injury maybe of soft tissue origin in the low left spine, that causes shooting sciatica like pain down the left leg or used to..I haven't had that type of pain in a long time.

Was a time I was literally crippled by it, so they stuck me on morphine, which caused its own issues.Not taken pain medication for the condition since gosh been a couple years now.I felt a twinge of it tonight on the bus on the way home.Not sure how to correct this problem myself.I will check my feet positioning though the actual cause of it is in my lower spine & left leg.I could ask for another MRI but not sure they would find anything.

[Bonnie]

Todays Workout

Chin ups
1 x 10/8/7
with
split squats
3 x 8 x 115lb

Bent Rows
3 x 8 x 30lb
Shoulder press on ball
3 x 8 x 20lb

Incline press
3 x 8 x 20lb

Bicep
2 x 8 x 20lb
1 x 7 x 20lb
with
Tricep kick back
3 x 10 x 15lb

Hamstrings on ball
3 x 10

Ball roll outs
3 x 10

Back extension
3 x 10

Plank
1 x 2min
1 x 90 seconds

Side plank
2 x 1min

Weigh in was 107.7, though its the time I'm packing extra fluid around so..chalk the .2 gain to that. Have a fabulous day everyone

[Bonnie]

Worked out today because will be sitting on a bus to my moms tomorrow, sigh, hate sitting that long.

Todays workout

HIIT elliptical resistance level 10
6 intervals 1min/2min
20 mins steady state

I noticed my heart rate has dropped from mid 150's six months ago to mid 140's now at the same pace.

[Bonnie]

When I was having my infusion today, there was a 28 yr old woman with crohn's disease & she is interested toning up.She takes aquafit currently, not sure how often ? The question of can people with such illness's effectively participate in fitness without further endangering their health ? Where would a trainer become more familiar with such situations ? Boss man do you have any thoughts on this ? I told her to ask her doctor about weights, apparently the doctor already denied her cardiovascular workouts.The girl has desire & wants to be as normal as possible, isn't that what we all want really, it is the second time we have been there together at the same time. Next will be the 30th of September, she will tell me what her doctor said then.Even though I won't need to do free programs by that time, I would be honored to help this girl achieve whatever goals she can