Tag Archive for strength training

Recap: The Fitness Summit 2016

An incredible weekend of learning and shenanigans has come to a close and I can’t wait until I have the energy to start processing it all (because I think I slept a combined 7 hours in 3 days -_-).

Thursday night, my friend and I flew out to Kansas City to attend The Fitness Summit. I’d never been before, but have heard great things about it. I have been craving some new learning experiences and since this meant I also got to travel to another city, this seemed like the perfect event.

Some of the presenters I was very familiar with and some were brand new. I walked away with a new perspective, tons of new information that I can apply to training my own clients, and new friends. Here are some of the recaps:

Tony Gentilcore

…went over the Deadlift. This was one of the presentations I was most looking forward to, since deadlifts are one of my favorite exercises. He not only went over technique and deciphering the type of deadlift that a client should perform based on where they are at physically, but also showed us some really awesome practical modifications to get clients to reign in their form and get their bodies to learn the proper patterns of the deadlift. I easily have 5-7 new deadlift modifications in my toolbox and I can’t wait to use them with my clients.

This article highlights most of the “hip hinge badassery” as Tony calls it.

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Source: Tony Gentilcore

Why this was so helpful: The deadlift is such a great movement because of the recruitment of so many muscle groups. Because of this, many people have a hard time following all of the cues and maintaining proper form such as pulling the hips back, engaging your glutes/hamstrings/lats, keeping your chest out, neutral spine, and the list goes on. I personally have 2-3 clients that have an extremely hard time with this and it limits our training a bit. I am 99.9% sure that with some of the exercises Tony went over, I’ll have these clients deadlifting with proper form very soon.

Nick Tumminello

…discussed single leg movements and this was a pretty interesting topic. We practiced several of the movements that he went over and while the actual movements weren’t necessarily new to me, some of the positioning was different. It was interesting to perform these single-leg movements (such as reverse lunges and step-ups) in different positions to recruit more of the glutes or to put a higher load on the actual working leg based on the rest of your body positioning. I also added some new-to-me single leg exercises that I can add to my arsenal.

This article goes over some of those movements.

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Source: Nick Tumminello

Why this was so helpful: As a trainer, the basics will always be the majority of what I’ll focus on with my clients. However, depending on the type of client (and especially the athletes), there are some single leg exercises that just do a better job at certain things. The more tools in my tool box, the better equipped I’ll be with my clients and their needs.

Bret Contreras

…talked about squats, deadlifts, and hip thrusts. While I’m pretty familiar with Bret’s style and have a slight bias considering I’ve learned a good portion of what I know from him, it was still a good refresher and I always learn something new from him. I think the biggest take away from this particular presentation was not being afraid to adapt. We’d all like to have optimal squat and deadlift form, but that isn’t always possible. We have to be able to adapt to what works best for the individual, even if it is outside of the “normal” technical recommendations. The main focus should be safety and as long as a client isn’t being injured, it’s okay to be less-than-perfect.

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Source: Bret Contreras

Why this was so helpful: I think as trainers, we get it in our heads that everything needs to be perfect at all times or else it is to be avoided. While I think striving for that perfect form is where we all should be thinking, accepting that that isn’t always plausible is also really crucial and making adjustments that will get the job done without injury is an option.

Last but not least,

Alan Aragon.

If you’re friends with me on Facebook, then you saw that he is my new #braincrush. Not only is he a brilliant guy, his delivery of information is incredibly sound. He gives real-world advice and leaves out the fluffy bullshit. I think I speak for most people at the conference when I say that he left all of us inspired and ready to take on the world. His tips and tools for pursuing your own career in the fitness business were really insightful and I think he touched on all of the “fear” aspects that many (if not all) of us have.

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Source: Alan Aragon

Why this was so helpful: I’m often crippled by fear and have often felt like the only one. Alan’s advice was to find the things you love in the industry and build your business around them. Not only that, but he provided some tools to figure out what those areas might be for people like me who aren’t 100% sure what that “dream job” looks like. Fear is present in almost every single entrepreneur’s venture at some point, but his best advice to move past that is to just DO IT ANYWAYS. You da man Alan.

(Also, he’s really freaking smart, so you should go look through his articles too.)

There were several other speakers that gave really great presentations and I think it’s safe to say that there was really something for everyone there. From the fitness enthusiast to the personal trainer to the nutritionist to the fitness business tycoon, there was plenty of good information in all realms of the fitness industry. I will definitely be back next year!

The Location

It’d be a tragedy if I also didn’t mention the amazing gym that the conference was held at, Impact Elite Gym in Kansas City. This gym had everything you could ever need/want (except a hip thruster) and had tons of space to do it. The “feel” of the gym was hardcore/oldschool and the bar at the front desk where they made protein shakes, pancakes (!!!!), and had all kinds of drinks and snacks was bar none.

As busy as we were, I obviously couldn’t leave without getting a workout in.

Here’s what I did:

-Good Mornings + Squats: 45×10, 75×10, 95×5

-Back Squats: 145x10T (got all 10 reps in 1 set)

10 min. AMRAP

-RDL’s: 145×10

-Squat Jumps: bwx10

I did 6 rounds in 9:36 and called it. It’s barely 24 hours later as I’m writing this and my glutes and hamstrings are already sore.

-Leg Press: 140×10, 180×10, 230×10, 270×10, 320×10, 320×15, 320×5

EMOM – 10 min.

-Kettle Bell Swings: 70×6

This workout kicked my ass and I ended up having to go back to the hotel to shower afterwards. Totally worth it though!

Time to go read, write, learn and GSD(get shit done)!!!

 

 

Why Lifting Weights Rocks + Leg Workout

Wednesday already?!

I’m not complaining, but this week is kind of flying by! I also have Friday off of work, save for a few personal training clients, so I’m definitely excited about the weekend! Summer is just the best!

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Since taking a week off from the gym, I’ve been getting in some really awesome workouts! I thought I’d share my leg workout from yesterday. It was a KILLER. I even posted a video on Instagram mid-workout. For anyone that thinks weight lifting doesn’t have cardiovascular benefits, think again! I was sweating and breathing hard the entire workout!

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As you all know, I’m a big believer in lifting heavy weights (which is totally relative to what is heavy for each individual person). Lifting weights and working towards getting stronger WILL change your body composition. If you’re eating in a deficit, you WILL start to lean out and the beauty of it all is that as you put on more muscle, your resting metabolism increases, which means you’ll burn more calories throughout the day even when you’re just sitting around. Bret Contreras put up a great Facebook post the other day that sums it up pretty well. Smart guy!

This point really, really, really needs to be driven home. All of my clients who stay the same weight and gain a lot of…

Posted by Bret Contreras (Fitness Page) on Thursday, June 25, 2015

Okay, on to the workout:

LEG DAY

-Hip Thrusts (4 sets of 5 reps): 255#, 275#, 275#, 255#

-Deadlifts (3 sets of 12 reps):  135#

-DB Bulgarian Squats (3 sets of 12 reps): 15# DB’s

-45 Hypers (1 set of 20 reps & 1 set of 15 reps):  25# plate

-Lateral Band Walks w/ Squat (2 sets of 20 per leg): I used a light band

-Kettle Bell Swings (3 sets of 15 reps): 20kg KB

Question of the Day:

1. What’s your favorite way to sweat?

2. Any fun plans for the 4th?

10 Minute Workout!

Good morning!

Today is officially MOVING DAY for us!

I’ve got a 10 minute workout for you at the end of this post, but first an update on the move and workouts for the week!

We’ve been neck-deep in boxes for the last few days, so I’m definitely ready to stop living like a hoarder! I keep saying I don’t know how hoarders do it. Walking around boxes, creating pathways to get to different rooms…it’s making my head spin! I’m definitely excited to get back to normal, although a NEW normal since we’ll be in a new apartment.

Workouts for the Last Week (5/6-5/13/15)

Wednesday: Rest Day

Thursday: Legs + Boxing

Friday: Chest/Shoulders + 10 Minute Conditioning (see below)

Saturday: Hike/Trail Run

Sunday: Packing boxes!!

Monday: Back/Biceps + 10 Minute Conditioning

Tuesday: Glute-Focused Leg Day

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Wednesday: Chest/Shoulders

I’ve been tacking on a 10 minute workout for conditioning purposes to the end of my strength training workouts lately. I absolutely love it! It’s the perfect way to finish a workout, and gives me a great extra sweat and burn!

Here’s one of the 10 minute workouts I’ve been doing:

10minconditioning

After my move, I’m heading to the BLEND Retreat in Boulder, CO, so I’ll be back with TONS of pictures and adventures on Monday!

-Lizzy (& Oscar!)

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