Posts Tagged Training

Free Personal Training Sessions by Sheila

I’ve told a few people that I’m taking classes to earn my personal trainer certificate. This is something I just started actively working on in late February although I’ve been thinking about doing it for a couple of years, now. I was just never able to take the classes at the local community college…conflicted with my job schedule. Well, I lost my full-time job at the end of January, so that schedule conflict went away.

For the summer I’m apparently unemployed. The part-time teaching job I had at University of La Verne does not offer any employment options during the summer and Cal Poly never replied to me after I submitted my summer availability to them.

SOOO I have decided to take on 2-4 free clients with whom I will work as their personal trainer. You could be one of them.

Here’s the idea: I need practice writing up training programs for clients and working with clients. Maybe you want someone to help you design a training program or you’re kind of interested in having a personal trainer. Well, you could be my practice. I have several years experience writing my own training plans and I have had great improvement and good race results. I have taken several courses towards my personal trainer certificate, and two of these courses involved designing training programs. I have also done a great deal of independent reading and discussion and continue to do so.

The clients I would take on would be local to me. We would meet at least once per week face-to-face and preferably 2 or maybe even 3 times per week. A good training program includes both strength training and cardio-vascular (aerobic) activities, so it would be my recommendation to have both types of activities in your training plan. What we would exactly come up with would depend on your goals. If you want to train primarily for a running race, walking event, triathlon…we would put together something to help you in that respect. If you want general fitness, we would put something together for that. Basically, it’s up to you.

I’m also willing to offer diet and nutrition advice and support. I’m not any kind of registered dietician or nutritionist. But, again, I do read a lot on these topics and have a fairly clean diet myself and am lean. I’ve been through the whole calorie-counting thing (several years back when I wanted to lose 20 lbs). I’ve practiced the whole diet/weight-management thing myself. So that’s where I’m coming from on that topic.

If you’d like more details or are interested in setting up an appointment, contact me at

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Building Blocks of Performance

If you are serious about being competitive, improving your performance, achieving your best results, then you know you have to fuel properly, get plenty of sleep and rest, train smart, hydrate. There is a good article about this on that I was just reading today:
Building Blocks of Performance

What is most interesting to me, is the paragraph near the end where he talks about an NCAA athlete who was performing at national competition levels, took ONE weekend off to party with college friends, and required 2 months to get back on track and return to previous performance levels. Aiyee!

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Training for Cold Water Swims

Not that I am training for any cold, open water swims at the moment. But saw this article on the FINIS Blog, with a number of tips on how to train for such an event, plus comments from other readers, and want to save this link. I suspect that I will do the La Jolla Rough Water Swim again next year. I did it this year. Water temps were in the low 60s and no wet suits permitted. Definitely bears some thinking on how to get prepared for it next year. Thankfully I was only in the water for 38 minutes this year, and hopefully next year even less, but the cold did take a toll on my body.

Training for Cold Water Swims – 9 Tips You Need to Know | The FINIS Blog

Follow the link above to see the article on the FINIS Blog.

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Good Core Videos from Rocky’s Gym

So Rocky’s Gym in Santa Cruz has some nice Yelp reviews. Looks like a good place to check out if you’re from that area.

My friend posted one of his YouTube videos on Facebook. Looks like an excellent core exercise that I am going to have to try.


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Guerilla Cardio – When You’re Short On Workout Time

So here’s a nice article on about fitting in some intense cardio in a short window of time when you don’t have time for a longer cardio workout. Looks like a good alternative to just skipping the cardio. I want to keep this in mind for days when I need to fit something in but don’t have much time.

Your 12-Minute Cardio Workout Plan |

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Warmup Exercises for Running

It’s a good idea to warmup and cool down before and after your runs. Can’t say I always do this…probably should. Also good to incorporate some stretching into your routine. I like yoga, actually. But even stretching immediately after the run is good. Sometimes I have periods where I’m really consistent and do this after all my runs for a while. Then I get away from it. I’m away from it right now, partly because my schedule is just so packed. I’m starting to notice IT band issues on the left again. I’m going to have to get the foam roller out and use it more. Ugg.


Anyhow, here’s a very nice warmup video from the blog. You might want to view the whole blog post that goes with the video, as it has extra information and details.

The Standard Warm-Up: Video Demonstration

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Goal Failure on Pullups

Well, so I had decided I wanted to be able to do pullups. Well, at least one to start. I made this decision in November. I knew it would take me a while to work up to it. But with all the swimming I had been doing, especially the Masters swimming that I started in June, my upper body was stronger than I ever remember it being. And I was also doing some upper body strength training. It really seemed like a good time to go for the pullup.

I got some ideas from the Fifty Pullups site and also from the article on Mistressing the Pullup. I couldn’t do even the Week 1 program on the Fifty Pullups site, but I decided to pick some exercises and just keep doing them and at least make some progress. And I picked a date. First day of spring 2011. March 20th 2011. By that day I wanted to be able to do at least 1 pullup unassisted.

So the exercises I picked to work on were: Assisted pullup machine. Pullup position max hang with slow negative pullup. Lat pull downs. Modified (Australian) pullups. Also I have the stretch resistance chords for practicing swim stroke, which uses lats (latissimus dorsi … the muscles used for good, hard swimming and in pullups), so I do that sometimes, too. When I’m at home I do dumbbell pullovers on my weight bench and dumbbell rows. Read the rest of this entry »

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The Five Phases of Swim Training

So here is a good article from Competitor magazine, regarding swim training. It’s specifically for triathlon, but in general the 5 phases are:

Endurance, strength, speed, taper, recovery.

The link below takes you to the full article:

The Five Phases Of Swim Training –

They have example workouts and detailed descriptions.

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Inspiration. To move. To be active.

Here’s a video about an amazing journey that a young man made, to become active and healthy. While I have certainly not made a comparable journey, the reason that I choose to be active is the same as his: To be happy. An active life-style makes me feel good, makes me healthy, makes me happy.

Anyhow, this is a great video. Inspiring.

You can visit this young man’s blog at

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Swimming Facilities and Programs at Mount SAC

I’ve been swimming this summer at a nearby pool that is open to the public for lap swimming and also provides a Masters Swim program and other training programs. I love this pool. The water is fresh and clean, not like the over-chlorinated, chemical soup at the 24 hour fitness pool (my alternative swim location). So where am I swimming? In the outdoor Olympic size swimming pool at Mount San Antonio College in Walnut, California, or Mt. SAC as the locals refer to it.


Read the rest of this entry »

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