Hello, folks. This is the first Special Episode for your enjoyment while I am off working on my NaNoWriMo project. For this episode, I got together via the magic of Skype and talked with personal trainer Sandra Wickham about how to develop a training routine, how to find a trainer, and what kind of information you need to get the most out of having a personal trainer and developing a workout.
Enjoy!
Podcast: Play in new window | Download (Duration: 57:17 — 52.5MB)
Show notes included below.
- Welcome
- All about Sandra
- Aerobics Teacher
- Personal Trainer
- Competitive Bodybuilder
- Trains competitive bodybuilders and regular people
- Do you need a trainer?
- Having a trainer is a big boost to your progress.
- You don’t need a babysitter, just someone to point you in the right direction.
- How do you find a personal trainer?
- Anyone can call themselves a personal trainer.
- Do your homework on a potential trainer.
- Warning signs of a bad trainer
- Cannot provide references
- No certifications
- Hasn’t been training for long
- Won’t talk to you until you’ve paid.
- How do you prepare to work with a trainer?
- Talk to the trainer about your lifestyle
- Discuss your food program
- Discuss injuries and limitations
- Provide background info
- Photos and measurements
- Talk about activities you love, and ones you won’t do.
- How do you get rid of a bad personal trainer?
- Don’t make a big commitment up front.
- Pay for a few sessions to build a relationship
- Your dance partner for fitness
- Could be a good, experienced trainer, but not right to work with you.
- Don’t be afraid to move on.
- But give them a fair chance before you give up on the program or the trainer.
- It should be work, but it should be work you enjoy.
- What do you do if you can’t get a good personal trainer and you have to go it alone?
- Include some kind of cardio training and some kind of strength training.
- Get your heart rate up and keep it up.
- Don’t forget about games and activities.
- Free weights
- Resistance bands
- Martial Arts
- Swimming
- Tai Chi
- Some activities are good for both cardio and strength, but may only work out some muscle groups
- Have a variety of activities.
- Plan your week, and plan your longer term exercise.
- Don’t do too much to start
- Pace yourself
- At least one day of rest a week
- Take a rest week after four to six weeks
- A plateau may be a sign you need to take a break.
- Do exercises you enjoy and can stick with.
- Do exercises that are convenient.
- Don’t be dependent on a single exercise.
- If you have an exercise that doesn’t work for you, try to figure out why it doesn’t work.
- Work your way up. Don’t push to do exercise beyond your fitness level.
- If you dread doing your exercise, something is wrong.
- Include some kind of cardio training and some kind of strength training.
- How do you keep guilt at bay?
- There are no rules as long as you’re making progress
- Have patience.
- Don’t get wrapped up in a single measure of progress.
- Results don’t happen quickly. It takes time and effort.
- Expect your measures will change over time.
- Don’t compare yourself to competitors!
- Those ripped folks in fitness magazines don’t look like that all the time! They look like that for a handful of days when they are competing.
- Final thoughts
- Give your body time to rest
- Be patient, you won’t see results overnight.
- Don’t feel guilty, just get back to the program.
- One last question: How long should you do something before expecting to see results?
- About a month or so. It varies from person to person.
- Don’t expect results like The Biggest Loser.
- The results you get may not be the results you expected, but still show progress
- Contact Sandra at
- Join in at Fans of the Shrinking Man Project on Facebook
- NaNoWriMo.org
- Come to Balticon in 2012
- Sign off
- Leave comments on the blog at http://theshrinkingmanproject.com
- E-mail at Doc@theshrinkingmanproject.com
- Voice mail at (240) 745-5022
- Join the Fans of the Shrinking Man Project on Facebook
- Follow me on Twitter @Scaleslea
- Leave a review on iTunes or Podcast Alley.
- If you have a podcast, send me your promos!
- Tell your friends about the podcast.
- Feel free to leave something in the tip jar.
- Have a good week! Keep losing that weight.
- End credits
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