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Personal Training Session #2

As I shared in my first post, Bo and I are both investing in our health by training with Eric and Lauren, our trainers at Equinox 19th street, 1-2 times per week, depending on our schedules. IMG_1134 (640x478) (640x478)

We both have set very clear and reasonable goals for ourselves over the next few months as we look to improve our strength, health, and physique.

Thus far, each training session has been very unique. One session may be spent focused on strength while another revolves around dynamic movements and includes more cardio which keeps are heart rate up between sets.

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On Saturday, I sweat through my second training session with Lauren. This session pushed me harder than the first session because it incorporated fast paced exercises, including body weight and free weights, while surprising my muscles with new movements such as the one above.

Lauren has given me permission to share our workouts with my readers. Of course, I do request that you ask your doctor and or gym staff before attempting new workouts which are unfamiliar.

Saturday’s workout consisted of the below exercises:

Set/Reps Exercise
3×12 Walkout with Deadlift
3×12 Bodyweight Row
3×12 V Up
   
3×12 Bar Clear
3×12 Push Up
3×12 Alt Plank Hold
   
3×12 Curtsie Bench Clear (hardest thing ever!)
3×12 DB Uppercut
3×12 Back Extension

 

I’ll do my best to go back and provide links to these exercises so you can see exact form and description. For now, please enjoy the lovely pictures of me completing the back extension on the ball.

Question: What type of workout do you find the hardest? Strength, cardio, or dynamic workouts which involve a mix similar to boot camps or the above?

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ashleyd /

My First Session With a Personal Trainer

Since joining Equinox a year and a half ago, I’ve considered enrolling the help of a trainer. Everyday, while at the gym, I see the trainers working with clients on a one on one basis and dream of the results this partnership delivers.

Finally, after much convincing from Bo and analyzing my training plan, I decided to invest in a single training session. What harm could one session do to my wallet or my overall fitness. I assumed I’d learn some helpful tips and tricks and them apply them to my weekly training plan.

Wednesday evening, after a long day of work, I met with Lauren for my first official training plan.

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It’s amazing how much these two little items can do in an hour! The stopwatch held me accountable and challenged me while the pen captured all my initial results.

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Lauren is a very functional trainer, focusing on full body movements versus isolating single body parts. Our time together was short and sweaty; each exercise pushing me beyond my comfort zone in the best way possible. I’m not going to lie when I say that I was worried about my training appointment all day. How would my body react to new challenges? What if I couldn’t complete an exercise?

The great thing about having a trainer is that all my fears were swept away as she was there to talk me through each exercise, ensure I didn’t injure myself through incorrect form, and motivate me through the third and final set.

Our first session consisted of 40 minutes strength, 5 minute abs, and 15 minutes of deep stretching due to my chronic tightness.

During the strength session we conquered some of the most intimidating but effective exercises:

  • Squats with 60 pounds of weight
  • Assisted pullups
  • Walking lunges with 5 pound weights in each hands
  • Shoulder presses with 12.5 dumbells
  • Combination standups with 10 pound medicine ball

By the end my legs and arms were quivering. There is clearly a difference between muscle endurance and muscle strength. It’s amazing that I can run a half marathon one day but doing 3 sets of walking lunges makes me want to cry.

The most exciting moment, was when I conquered my fears of the assisted pull up machine. I’ve seen this machine in the gym for years but never understood how the weight settings worked. As you’ll recall from my diagnostic session with Lauren, one of my goals is to complete one unassisted pull-up. Wednesday, I successfully started down my path by completing 3 sets of 12 assisted pull-ups on the machine, while focusing on proper form. Believe it or not, you’re supposed to lead with your chest not your chin.

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Since Lauren knows that I’m reviewing our sessions on my blog, she was more than willing to snap pictures of me during the final set. The form can use some improvement, but this picture is proof that I faced my fears!

By the end of my hour session, I was sold on the benefits of a trainer. As of now, I’m investing in one session per week and will capture each sessions experiences and learning on the blog for your benefit and reference. This being said, if you have any questions for my trainer, Lauren, please let me know.

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Equinox Equifit Session

Happy Wednesday!

Unfortunately, the weather didn’t know that Spring is supposed to be here and that I should be flaunting lovely Spring dresses and adorable flats.

Instead, I donned my long North Face and Hunter boots today as I skipped through the puddles, snow, and sleet.

IMG_0982 IMG_0984 I spent thirty blissful minutes stretching and rolling my tight muscles. The lovely Anne featuring a wonderful guest post yesterday which highlighted the best stretches for athletes.

IMG_0977 I brightened up my morning meal with my fun, bright placemat!

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Lunch was my standard Greek salad from Pax filled to the brim with romaine, chopped tomatoes, cucumbers, red onions, celery, and feta cheese. This combination is absolutely delicious and keeps me filled for hours!

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My North Face Endurance Challenge water bottle inspired me for the upcoming race as I sipped plenty of water throughout the day! 

After work, I ventured back into the horrible weather for my first Equifit session with Lauren, my new trainer at Equinox on 19th street.

The Equifit session is Equinox’s version of a diagnostic fitness test. It is basically an interview and fitness assessment which allows the trainer to personalize a workout plan to meet your body’s needs. Lauren spent an hour getting to know me, my fitness and health history and future goals, my current weight and height, BMI, blood pressure, and even the ins and outs of my muscular and skeletal system through different balance exercises.

In the spirit of full disclosure, I’ll share with you my results:

  • Resting heart rate: low
  • Blood pressure: low
  • Height: 5’9 and a half
  • Weight: 171.5 (After a day of food and liquids, I was 170 this morning when I woke up.)
  • Body Composition: 22

After our hour long session, we established the following goals:

  • Do one unassisted pull-up
  • Reduce Body composition to 19
  • Run a 2:10 half marathon

Due to the fact that weight alone isn’t the best indication of fitness, we are focusing more on body composition and strength.

Our plan is to workout together every Wednesday evening, spending an hour on a workout and 20 minutes on stretching. I look forward to sharing the different exercises and lessons I learn from Lauren with you all!

After the session, I stopped in Paragon to pick up the last of my National Half Marathon supplies: Cliff Shot Blocks and socks.

The Nike+ Run Club was there giving out awesome technical t-shirts to shoppers who signed up for their run club emails! If you’re interested, the Union Square Paragon features a Wednesday evening run club at 6:30pm. The run consists of a 2 mile warm-up, 2 miles speed session at the East River Track, and a 2 mile cool-down.

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The rest of this evening is going to be spent packing, organizing, and getting ready for Friday’s trip down to Washington, DC with Theodora and Ali!

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Fun Fine Print:

*Equinox and I are partnering to bring my readers more health and fitness information from their trainers, instructors, and more. This will include free classes in the future for readers, giveaways, and more. I am however paying for my training sessions.

*Please realize that weight is personal and I am putting it on the blog in hopes of building a stronger community and helping readers understand my starting point. Please do not think that my plan or my weight is right for everyone.

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