30 Minute Workout - Workout for the Week

This week on the Mad Dog Demarco show, I talked about how to do a simple workout at home for those who are short on time and, frankly, don't want to step foot into a gym.

Here's the back story: with me starting my new Personal Training business, I'm short on time. I want to make sure my clients stay healthy and that I make myself available to them for training, but at times, that means the workout that gets cut short is mine. I *have* to workout. It keeps me sane, in shape, and happy. The morning of the Mad Dog show, I had a client, the interview with Mad Dog, and another client- with a 30 minute break. I wanted to get a combined cardio and strength workout in. I knew that I would have to do the workout after the live interview.

I'm busy. Heck, we are all busy. And some days, we have more time to ourselves to get that quality 60 minute workout a day. Some times we are lucky to just get 30 minutes in. Here's how I maximized my 30 minutes.

Start with 5 minute foam rolling and mobility drills
Then the fun begins: 20 minutes of as many rounds as you can without breaks!

• 20 body weight squats
• 20 kettlebell swings (22 lb- but pick a weight appropriate for you!)
• 15 push-ups (modified or regular- but don't use a shelf like he suggests!!)
• 20 mountain climbers (regular or modified)
• 20 jump lunges

 5 minute cool down with stretching

That's it! 30 minutes of a hard workout, including cardio and weight building.

Not only is the workout short on time, but it can be done with little to no equipment, and it's a new way of motivating yourself. For example, I completed 5 rounds of the workout above. That means I did 100 body weight squats, 100 kettlebell swings, 75 pushups, 100 mountain climbers, and 100 jump lunges.

That's HUGE.

Try it!  We can always find an extra 30 minutes in our day to keep us healthy, fit, and sane. It's all a matter of priority- make time for you, even if it's only 30 minutes.

Tell me below in the comments how you did with this workout! Is there a substitution you made, making the workout harder/easier? Did you end up using a sack of potatoes or another "creative" weight instead of a kettlebell?

Finding the Perfect Personal Trainer- For YOU

More and more people are looking to a personal trainer to help them reach fitness and life goals. People look to personal trainers to provide a safe, organized, adequately-intense workout while reaching his or her desired fitness goals. Motivating the client is crucial, and people respond to motivation in different ways. Some may like the "drill sergeant" approach to training, while others want the softer approach with gentle encouragement. 

And there are more and more trainers to choose from.  The United States Bureau of Labor and Statistics state that, “Employment of fitness trainers and instructors is expected to grow by 24 percent from 2010 to 2020, faster than the average for all occupations. As businesses and insurance organizations continue to recognize the benefits of health and fitness programs for their employees, incentives to join gyms or other fitness facilities will increase the need for workers in these areas.”

So, how do you pick a personal trainer? 

Searching for a personal trainer is, well, personal. Everyone has his or her own opinions on the perfect kind of trainer, but in reality, it all comes down to who you're comfortable with and what kind of motivation you crave.

 

In 2013, CNN Health found five crucial elements that consumers should consider when selecting a personal trainer:

• Patience
• Communication
• Professionalism
• Education
• Personality

Let's break this down even further. 

Patience: The trainer should do an assessment to determine what the client is and is not capable of doing physically. What works for one client may not work for another. Furthermore, the trainer should be patient while the client is attempting to learn or master a new workout routine. 

Communication: You want a trainer to talk you through a workout and be available to assist you. You shouldn't be afraid to talk to your trainer or raise concerns with the trainer. Your selected trainer should be approachable. Remember, you're paying for a service, not to be scared! Communication goes beyond face-to-face interaction. You should consider the availability of the trainer outside of the fitness floor- can the trainer be reached via email? Will he/she respond? Is there a social media presence where the trainer will share workout tips and ideas? 

Professionalism: Your trainer should be professional in the services he or she performs. Closeness with a trainer is great, but trainers need to be professional. Again, it is the trainer's business, after all. You should feel comfortable making payments to the trainer, the facility for training should be clean and well-maintained, and the trainer's demeanor should be equal to that of a business partner. Think of the trainer as your partner in fitness. 

Education: Trainers should have appropriate certification. Trainers must pass an exam through an accredited organizations. There are about 400 organizations in the U.S. that purport to certify personal fitness trainers. Of that number, about a handful are considered legitimate by most professionals. Each organization's certification exam will ask different questions. To check on a trainer's certification, you can always ask the trainer- he or she will be happy to show off the certificate. If you're reluctant to ask your trainer to see the certification (see Communication, above), then you can always check it out online.

 

National Council on Strength and Fitness Certificate verification: http://www.ncsf.org/certverification.aspx

National Federation of Personal Trainers certificate verification: https://myservices.nfpt.com/trainers.htm

National Council for Certified Personal Trainers verification: http://www.nccpt.com/login.php?redirect=search/profile-search.php

And don't forget to ask about future certifications and classes that your trainer may be taking! You want your trainer to be on the cutting edge when it comes to fitness and health techniques.

Personality: Your trainer should be friendly, outgoing, engaging, willing to learn new things, and of course, have your best interests at heart. Your trainer's personality should match your own- if you are hard-headed, get that drill sergeant trainer- or one who can flip on that attitude when you need it. If you're needing some gentle guidance, then get a trainer who can still coach and motivate you without yelling and screaming. 

Selecting a trainer is all about you- remember that. 

If you're wondering about my training philosophy, send me an email and ask! I'm happy to share my certifications, provide references, and be a sounding board.

Happy training!