Richmond Fitness Centre

It Depends – Personal Training and Wellness Advice From Crux Fitness Richmond

There is an over-saturation of personal trainers. This is understandable – as rates of inactivity and chronic disease continue to rise it only makes sense that people are looking towards the fitness industry as a lucrative marketplace to make a living. But with so many of their peers around them doing the same work, how do trainers separate themselves from the pack?

Over the years “guru”-type figures have gained large audiences by being overconfident in the small amount of kinesiology-related knowledge that they have. The trend has gotten worse in recent years, as social media has made it incredibly easy for anybody with high charisma and low body fat to gain followers and clients, oftentimes pushing advice that is ineffective at best (“30 day crunch challenge”) and dangerous at worst (“drop 20 pounds in one week”). Unfortunately, the combination of overconfidence and under- knowledge can only lead to disaster. Overconfidence is associated with an inability to suppress the ego and gain new knowledge; it should be seen as a red flag in an industry that should be client-centred as opposed to trainer-centred. In addition, low levels of practical knowledge is equally disastrous. Just as a mechanic with only one tool will inevitably wreck your car, a personal trainer with knowledge in only one training modality will inevitably wreck your health. Oh, you’re giving heavy barbell bench press to the guy who has limited shoulder range of motion? I hope he has a good physiotherapist…

In a culture where it is increasingly not okay to show weakness, the phrase “I don’t know” is avoided by the majority of trainers and educators. Oddly enough, it is that exact phrase that may give you a hint that you are talking to someone who has lots of knowledge and lots of practical experience. Case in point: Emma McCrudden, my mentor in the world of sports dietetics, has helped hundreds of Olympic athletes improve their health and performance. And more than anyone I’ve met, Emma will say

“I don’t know, but I can find out for you” when encountered with a nutrition-related question. This represents humility, honesty, and most importantly an unwavering commitment to not try and fit square pegs into round holes (or give meat to vegans, haha). Assessing a trainer’s willingness to say “I don’t know, but…” may be a great litmus test for people out there who are looking to find a quality personal trainer. Similarly, the phrase “it depends” is also representative of good practice. While “gurus” give inflexible cookie-cutter advice for all fitness-related problems, quality trainers understand that the solution to any problem depends on the context – including who they’re working with, what their training history is, and what their goals are. Because “it depends” is such a good predictor of good coaching, below I’ve presented you, the personal trainer-less reader, with a few examples of how to sniff out bullshit exercise professionals.

Richmond Gym
Richmond Gym

1) “My Muscles are Really Sore, Should I Take Ibuprofen?”

  1. Guru response: “Absolutely, NSAIDs such as ibuprofen have been shown to reduce inflammation and get rid of muscle soreness.”
  2. Quality response: “It depends. If your goal is to build muscle, your body requires a certain level of post-exercise inflammation. Taking ibuprofen might dampen this response and ruin your hard work in the Richmond Gym. Also, do you have stomach or kidney problems? Ibuprofen may be contraindicated for people with a compromised GI tract. But if the soreness is really messing with your quality of life then yes, ibuprofen might be a good idea for you.”

2) “I heard that high-intensity interval training is the most effective type of cardio, is that true?”

  1. Guru response: “HIIT has been shown to improve your cardiovascular fitness in less time than traditional low-intensity endurance training. You absolutely should prioritize HIIT over other forms of cardio.”
  2. Quality response: “It depends. If you are hypertensive, HIIT may cause what’s called concentric cardiac hypertrophy, or a thickening of your heart’s walls when really what you need is the eccentric hypertrophy, or a stretching of your heart’s walls that can only be achieved through sustained low-intensity cardio. Also, if you want to participate in that marathon later this year, you should not base all your training around HIIT, as it only improves your aerobic capacity up to a certain point. But hey, if you’re very limited on time, doing a HIIT workout every once in a while would be excellent for you as it saves time and still improves many aspects of your cardio.”

3) “Last month I sprained my ankle, how long should I wait before I can start running again?”

  1. Guru response: “If I remember correctly, your physiotherapist said that you can return to regular activity, such as running, in 6 to 8 weeks.”
  2. Quality response: “It depends. I reached out to your physiotherapist and told her that we will be working on regaining full range of motion and lightly stressing the sprained ankle in a pain-free way in order to strengthen the area and prevent future injury. But we have to take it day by day. You may be able to start running earlier than 6 to 8 weeks if we stay on top of your recovery and rehab. Conversely, it may take longer than 6 to 8 weeks if you become deconditioned during that time or your running mechanics change due to the injury.”

So as you can see, while the barrier to entrance for all personal trainers is the same – a (roughly) thousand dollar fee and a 70% passing score on a written examination – there is a huge difference between the knowledge and application of a mediocre “guru” trainer and a true professional. If you are looking for a quality coach or personal trainer right now, listening for the phrase “it depends” may be one of the indicators you might use to fast-track yourself to better fitness. If you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Richmond Gym for any of your personal training needs.

 

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Testing Body Composition

When it comes to a complete training program, an often over looked aspect is getting our body composition checked regularly. Most of us rely on a traditional scale to keep track of our weight, but is that good enough? Weight is such a fickle idea; what is a healthy weight? What is the best way to lose weight? How can I drop the most weight in the shortest amount of time? So, what do we all do, we go out and buy a new scale believing that is the first step to staying on track to get to our goal body weight, but is that scale really a tool that is going to help on your journey? Or is it going to become an instrument that leads to failure?

Instead of daily or weekly scale checks there is a better and a more useful solution, and that is having our body composition tested monthly in an ideal world. There are several different ways to have body composition tested, that range from ok to great, but all methods have some value and can not only help you on your path to your weight goals, but it can also help your coach when it comes to developing a proper plan and personal training studio near me pattern to help guide you on your way to completed your goals.

personal training studio near me
personal training studio near me

Think if it like this, when we have a car we must keep up with its maintenance, so we bring the car into a mechanic to have them look, they will look under the car, open the hood to look inside and make sure everything is working and running like it should. Well think of getting your body like a car and the body comp testing is the mechanic, it will allow your coach to check and see if what you are doing is working properly, or if something needs to be changed, does the diet need to be tweaked. It can help us see if your weight loss is coming from body fat mass or are you losing muscle mass, things a scale can not show us. Remember the number on a scale does not tell us the whole story, it is not just about how much you weigh but what makes up that weight when it comes to body fat and muscle mass, which gives us our body fat percentage. Using this vital information will help your coach and you on your way to staying on course towards your weight goals.

We here at Pulse Fitness use an In Body as our standard of body composition testing, and we like our members to get on at the beginning of every month so we can track progress or make changes if the numbers start going the wrong way. Once a month In Body testing tells us much more then daily or weekly scale numbers will, so do yourself and your goals a favor and get your body composition tested today.

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How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the best gyms fort lauderdale. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym

1. Bite Off What You Can Realistically Chew

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For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success

2. Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

3. There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

Source: https://www.roxfirefitness.com/this-is-a-another-blog-example-with-a-long-title/