May 2014 Challenge - Push-Ups

Okay, here is the May challenge! We're working our way up to 100 push-ups! There are various levels of push-ups and you want to modify to your ability, but push yourself to do the most challenging level you are capable of doing. Below I'll list the different ways I'm familiar with, and if you have any questions on the different levels, feel free to shoot me a message! But, don't do something just because it's easier. There's a quote, "If it was easy, everyone would do it!"

 

• Off the wall
• On your knees
• On your toes
• Feet elevated (off of a bench, box steps, etc.)
• Feet elevated off kettlebells (feet off bench, box step, etc and hands are placed on kettlebells)

 

 

 

MAY 2014 - PUSH-UP CHALLENGE
DAY	# OF PUSH-UPS	DAY	# OF PUSH-UPS
1	45	16	REST
2	45	17	75
3	50	18	75
4	REST	19	80
5	50	20	REST
6	55	21	80
7	55	22	85
8	REST	23	85
9	60	24	REST
10	60	25	90
11	65	26	90
12	REST	27	95
13	65	28	REST
14	70	29	95
15	70	30	100!!!!! :)

Why A Personal Trainer?

I want to attack this question from a couple perspectives. Obviously I want to discuss why having a personal trainer is beneficial, but before I start in on that I've been kind of curious of why people hire a personal trainer if they don't intend to take advantage of their time and knowledge.


Over the past three years, I've observed several times where clients are constantly late, resist any type of meal plan, and even tell the trainer they refuse to do certain exercises (and not because they can't, but because they don't want to). And since I like to keep it real, to be honest with you, I'll never understand why. Why waste your time and why waste the time of the trainer who probably has other clients who are willing to do whatever is necessary to reach their goals. Now, I understand there are people who just want to workout with a trainer and do not want them monitoring their nutrition, weight, or measurements; and that's fine. But, I'm talking about people who have sought out a personal trainer because they need or want some type of specific result, but then they don't show up for sessions or follow the advice of the trainer regarding their nutrition and then complain about not getting the results they want. So that's where I question, why did you hire a personal trainer wanting some type of specific result if you don't take advantage of the time, tools, and knowledge they provide you? But more importantly, why do you complain about not getting the results you want if you don't follow the trainers advice on your exercise and nutrition? Michael, and the other Fitness Together trainers, have given me tons of great advice over the past three years. Recently Michael and I were talking and I think he said something that really made sense when it comes to changing your nutrition, he said "You can't just try it, you have to do it." He's had me on a carb cycling meal plan since October, and I can't say enough positive things about this meal plan. As I mentioned the other day, I LOVE, LOVE, LOVE this meal plan. I've lost almost 20 pounds on this meal plan and I'm currently only 14 pounds away from one of my biggest goals ever, and that's being under 200 pounds for the first time in over 20 years! But the reason I'm so successful, is because I'm doing the carb cycling as my trainer advises. Typically after a few weeks we change the low/high carb days around, and even throw in a all high carb day week just to re-boost my body. There are times I'm a little nervous about some of the changes, but that's when I have to remember I hired a personal trainer for a reason, and I just trust him and the process and do what he says. And guess what? He's never failed me once! I guess because I've been so successful, and it's because I have done everything the trainer has asked of me (in my workouts and my nutrition), that when I see people not listening to the trainers or not pushing themselves in the workouts and then complain about not getting results, to be honest with you it frustrates the hell out of me. I know these trainers take the time and effort to provide everything they can to their clients, and to see some not take it seriously or take it for granted, makes me wonder why they are even there.


Now, the benefits of hiring a personal trainer. I reached out to some of my FT peeps to get some of their opinions and how they have benefited from having a personal trainer. Of course there were several things that were the same, so I've compiled a list of things that we as clients feel is important of why you should hire a personal trainer.

• Keep you accountable for your choices
• Motivates you daily
• Provides knowledge
• Push you beyond your comfort zone
• Won't let you give up, even though you want to stop
• Help monitor and keep you on track with weigh-ins and measurements
• Always wants what is best for you regarding your health
• Will call you out on your diet
• Encourage you when you feel like you are failing
• Teach you healthy habits
• Creativity

And I think the best response I got was from Emily K., one of the clients I workout with at lunch. I loved her reply to creativity and how the trainer will call you out on your diet. Her reply was:

"Even if you make every workout on your own count, it's easy to get stuck in a rut, use the same machine or do the same workout over and over again. The body adapts quickly and compensates for trying to lose weight and gain muscle so you constantly have to surprise it with different workouts, with different exercises or intervals, more cardio or more strength, and it is difficult to do that on your own. Not many people will call you out on your diet, but a trainer will, and they will stay on you to fuel your body NOT your emotions!"

I couldn't agree more with all of these reasons! I know for me personally, having a personal trainer has been the best decision and investment I've ever made. We invest money into so many things, why not our health? Because without your health, you won't be able to enjoy anything else.


If you're ready to invest in your health and hire a personal trainer to get the results you want, I encourage you to contact Michael Watkins (owner) or Keith Jacobs (Manager) at Fitness Together Jenks/Riverside or Fitness Together Downtown if you're in the Tulsa area. If you are not in the Tulsa area, click HERE to go directly the Fitness Together Corporate site where you can find a local Fitness Together where you can get the best personal trainers in the business and start your own health and fitness journey.

No Excuses For Not Working Hard

This week I've been able to observe and reflect more, not just on myself, but even other clients. I wanted to touch on some things that I've noticed and what I think tend to be obstacles for people in their health and fitness journey.

One of the most common obstacle is our own reactions to something that doesn't go how we expected or wanted, such as a specific weight-loss or maybe even a timed workout that took longer than you would have liked. It's just natural for us to feel like we've failed and want to slack off or even give up. Something else I observed this week while waiting for my session to start, is another client became frustrated with themselves because someone else was doing the exercise better and faster. Don't get me wrong, being in the group workouts I want to make sure I'm doing my best; but not as a competition against them, but more against myself. I think what happens in these situations, is we forget we each have our own strengths and weaknesses and we shouldn't compare ourselves or our results to someone else. One of my weaknesses is pull-ups, and yes I was frustrated because I couldn't figure out why I struggled so much with what I felt should be a simple exercise, yet I could deadlift 265 pounds. And it took Michael reminding me that I'm using different muscles, and I've never really focused on the pull-ups. Well, I had started to work those into some of my cardio workouts and I've actually improved and this week was able to use a resistance band that provides less assistance. But, what I observed was once someone became frustrated because they weren't keeping up with another client, they started to slack as if they were thinking there was no point in pushing themselves if they weren't going to be as good as the other person.

Because baseball is my favorite sport, I remembered this quote and decided to use it for this blog post. The truth is, there will always be someone who is better than you at some things, but that's no excuse not to push yourself to do your best. As long as you are working as hard as you can, the only person you need to worry about keeping up with is yourself.