Fit Young Women Higher Intensity, Slower Progress
Young women who have already been exercising regularly for more than a year are likely strong enough to prescribe advanced movement, but just as likely to be reluctant at performing them for fear of growing more muscle than they desire. Not to worry ladies! “Toned” comes well before “bulky”, so you’re going to have plenty of time to decide if you want to stop building new muscle tone before you ever find yourself “too big.”
I often start fitter young women with 1 heavier movement at the front of their workouts followed by higher intensity circuits. This gives them a comfortable introduction to what truly “heavy” lifting feels like, followed by the higher rep, faster paced workouts that will help get them leaner while avoiding overloading the CNS with heavy weight. This helps stimulate new muscle growth in the areas they desire, but focus on getting or maintaining long, lean muscle tone in the arms, legs and abdominal areas.
Fit Young Men Heavier Lifting, Patient Progressions
Fit young men are easier to push, but harder to tame. Speaking from the experience of many, including myself, young men are far too focused on how much weight they can move and how much muscle they have on their body. In contrast, they’re far too little concerned with what they’re eating and the quality of their movement.
Here is what is often unique to a young man’s program compared to others:
- Lighter weight with slower speed and full range of motion emphasized first
- Most time spent on compound lifts for muscular hypertrophy, strength and power
- High volume accessory lifts to improve physique
- High calorie diet with emphasis on quality protein and carbohydrates
Fat Loss Simple Dietary & Work Capacity Progressions
Fat loss is not a fast process like TV infomercials would have you believe. Weight can accumulate on the body very quickly, but it does not leave the body nearly as easily. Successful weight loss requires patience, simplicity, and steady progressions that create a sustainable lifestyle that celebrates the small successes on the road to big transformations. Learning how to adapt your daily life to create healthier habits and easier self-control starts with one small change after another and 1-2lbs per week lost on the scale.
A fat loss program typically involves:
- Lighter weight, higher volume workouts with less rest
- A combination of anaerobic and aerobic workouts to boost metabolism
- Slow and steady dietary changes that create small weekly successes that compound into life-changing transformations with patience and perseverance.
- More accountability and support than most clients to encourage consistency and adherence when motivation starts to wane.
Senior Fitness Joint Restoration & Preventative Care
People in their 50’s, 60’s and 70’s are like me: much less concerned with aesthetics and far more focused on longevity and quality of life. I love working with people in this age category because they’ve lived and learned that physical health is a “Use it or lose it” game, and they are committed to keeping what they have, earning what they don’t, and regaining what they’ve lost.
Seniors often spend most of their program focused on the following:
- Stretching multiple times a day to regain joint mobility
- Working on basic human movements at least every other day
- Increasing range of motion and work capacity within those basic movements
- Improving quality of nutrition and increasing protein consumption
Pre/Postpartum Fitness Support a Healthy Pregnancy and Recovery
Pregnancy is obviously a delicate time for both a woman and her child, but that doesn’t mean that taking things easy is best for the body, or the baby. Delivery is brutal, but the healthier your soft tissues are before the baby arrives, the better prepared your body will be for both the birthing and the road to recovery afterwards.
Pregnancy fitness programs focus on the following things:
- Maintaining an intensity that is both comfortable and medically appropriate based on risk factors and physician recommendations
- Stimulating, lengthening and strengthening the soft tissues throughout the core
- Starting relatively aggressively in the first trimester, tapering off as the baby grows and mobility declines
- Carefully but promptly beginning a recovery protocol after birth and progressing at the same pace as the body heals
Rehab / Prehab Mobility, Movement Quality, & Progressive Overload
Virtually everyone will encounter chronic pain during their lifetime. Pain is a way for your body to tell you that something is wrong. This makes pain a good thing, because it’s a signal that it’s time to start doing something differently. When pain becomes a bad thing is when it isn’t addressed properly, it lingers, and eventually starts to get worse. This is a sign that you might be headed down a road you may never come completely back from.
A program to rehabilitate an injured joint and restore normal use incorporates the following:
- Joint mobilization techniques to increase functional range of motion
- Corrective exercises to strengthen that functional range of motion
- Postural awareness practice to keep the skeleton in ideal alignment
- Progression from corrective isolation exercises to compound movements to connect the corrected joint with the the complete function of the musculoskeletal system.