Personal Training
Fun Facts!
Hey dahhhlings. How is everyones Tuesday going? Mine was busy busy, work was a bit crazy today but thats okay, we all have those days, right? Keeps it exciting thats for sure! I had a GREAT leg workout today. Because my work schedule is a bit off from the ‘normal’ work schedule Fun Fact: ( I never in my life have worked a 9-5) The time that I go to the gym is DEAD. Sometimes I like when it is busy, it pushes me harder, but recently I have been loving the extra space for me to do my supersets all in one place!
I rocked the cut off Laconia bike week Tshirt that I did get in Laconia this past June THe shirt was a bit odd fitting in the neck area, so I grabbed some scissors and away it went! I love it! Its neon green, and if you know me fun fact: I love neon colors!
Look what one of the guys who works out at my gym brought me!! FRESH BASIL!
Fun fact: I tried to grow basil about 5 times, but just didn’t tend to it the way I needed.
Wow. How did I forget how GOOD clemintines are?? I am so excited that its winter for this reason right here. These guys are the perfect size for me and they are super sweet with no pits! I think I could eat about 10 in 1 sitting
Lunch today was beautifully snapped in some natural light. Baby spinach, grilled chicken, sprouts, red pepper, cucumber and brown rice (on the side)
Fun fact: I like to eat food out of tupperwares even in my own house. I know its strange.
Today, I ate out of a beautiful wooden bowl and I really enjoyed it!
Cake batter protein with a mix of water and almond milk. I sprinkled cinnamon and vanilla extract on top!
Fun Fact: I am not a huge fan of oatmeal without cinnamon!
EXERCISE TALK:
Repetition Tempo
wanted to talk about something that most people don’t really think about when they workout, but is an important part of any weight training routine. This would be TEMPO.
Tempo refers to the amount of time that you spend performing each repetition of an exercise. I know it sounds odd, but the length of the repetition tempo can have a significant effect on your results in the gym. Understanding the tempo and learning how to use it to benefit you is a critical part of any fitness program!
In the personal training world, we break up the tempo into 3 different phases. Each
phase has its importance:
- Negative or eccentric phase: This is when the weight moves with the force of gravity. The weight is being lowered, and there is tension on the muscle while it is being stretched. It is this phase where it is quite taxing on the muscles and we see the most ‘growth’ (lowering the weight)
- Positive or concentric phase: This is when the weight moves against the force of gravity. This movement is usually faster than the lowering phase. This phase will take the weight back to the starting position of the exercise. (lifting the weight)
- Static or isometric phase: This is when the weight is changing from the negative to the positive phase. If you were doing a bench press, this phase would be at the top of the movement, almost ready to bring it back down to yourchest (holding the weight)
If I am training Tommy (made up person) I could say something like this: I want you to perform dumbbell squats with a 3-2-1 tempo. What I am saying here is, it should take Tommy 3 counts to squat down (eccentric), hold for 2 at the bottom (isometric) and a 1 count back up (concentric)
There is no one tempo that works for everyone. Everybody is different and will surely respond differently to different tempos and weights. Tommy’s body may respond better to a faster tempo, whereas Suzy’s body may respond better to a slower tempo. With this said, there are some general range tempo’s for each stage that are
recommended
Movement & Second Range
Eccentric (lowering): 2-6 Seconds
Concentric (lifting): 1-3 Seconds
Isometric (holding): 0-2 seconds
When you are first starting out with a weight training program, it is good to get the body familiar with smooth movements so you are able to control the weight and thus avoid injury
I would recommend a tempo of 3-2-1 for beginners just starting out. Your body will adapt quite quickly and you will see great results! For more advanced lifters you can use a quicker tempo such as 2-1-2 or 1-1-1. I would say the key to success and seeing those changes in your body is using a mixture of tempos to keep your body guessing. By mixing your weights, reps AND rep tempo you will continuously keep your body guessing and not letting it adapt to anything! THIS is where the changes occur
NOW GO THROW SOME WEIGHTS AROUND!! 🙂
- What is your fun fact of the day?
- What do you think is the biggest turn off that you can imagine from the opposite sex? I really can’t stand when you see a guy who is decent looking and walks around like he is hot shi*/ the mayor of the city. There is nothing more unnatractive (to me) than extreme cockiness. Confidence is one thing. That is being strong, impowered and a hard worker, but cockiness is something completely different
- Do you have a favorite brand of anything? (skin care, makeup, athletic clothing, shoes) I am a lululemon lover, nuetrogena and Keihls for my face, Tory Burch & Frye shoes (even though I cannot afford)
