Archive | Armando Personal Trainer RSS feed for this section

Crazy Committed

16 Jun

No matter what I did yesterday I couldn’t get on the right foot. I woke up late, drove to work in horrible traffic, forgot to take my supplements during the day, drove to the gym in horrible traffic and to top it off the parking garage at the gym was under construction.

All of that was fine, not even too much of a problem, but I forgot my gym clothes at home and I had a boot camp class with Armando that was part of my 1/2 marathon training, a class that I had paid for and could not make up.

So I bought new gym clothes.

JoannaBurgraf_gymclothes

Joanna's new gym clothes

I made it to class and you know what I’m really glad I did. But it got me thinking, is this ‘normal’? Is this just a testament to my commitment to working out? Or am I just crazy?

For me the former is true. There is very little that will get in the way of me and my time at the gym, especially if I’ve already paid for class or a personal training session. I really like to get my money’s worth when I pay for something. That’s a major motivating factor, it’s worth it to me to pay to keep me motivated when sheer will won’t do it alone.

I think that everyone has their source for motivation, what’s yours?

More than Running

13 Jun

I’ve officially completed my first week of half marathon training. So far so strong.

Rock N Roll Half Marathon

Joanna's First Half Marathon

As I mentioned I signed up for a special 10-week training program with Armando at my gym. (P.S. He has a guest post coming up soon about massage therapy). The training program includes a boot camp class once a week, a personal training session once a week, a 10-week running schedule and a nutrition expert looking at how I’m eating. Given all I have learned about my body this past March (the resting metabolic rate and SubMax tests) I want to be under careful supervision for this race.

What I’m most excited for is fine-tuning my training. In the past I’d created workout plans for myself for races and that worked just fine. I now want to focus on taking racing to the next level to be stronger, faster and more efficient. I’ve set a goal of finishing this race in under two hours, it’s really going to take some diligent training on my part to accomplish that.

Some things that are different this time around are that I’m focusing on strength training, stretching, foam rolling and eating for endurance sports. Yeah I will do the running, but I really think that for me to get faster and stronger I need to incorporate all of these other aspects of training.

The first week’s schedule looked like this:
Monday – Personal Training Session, focus on agility, balance and strength
Tuesday – Rest day
Wednesday – Boot Camp
Thursday – Running Club, 50 minute run
Friday – Strength and stretch, chest and abs
Saturday – 6 mile run
Sunday – Strength, legs

For you runners do you think about strength training and stretching when you’re training for a race? For you non-runners, does this make running races more appealing to hear that stretching and strength training are crucial components to running?

Throwing out the Scale

17 Mar

This past weekend, I had one of the most informative weekends of my entire fitness-junkie career! I got a Hydrostatic Body Composition test, a Resting Metabolic Rate (RMR) test and VO2Max test. Some of you may be wondering what in the world these are, so before I get into my results and how they will impact my training (and eating) I’m going to explain a little about each of the tests and why they’re important. If you’re familiar with these tests, skip over this next section and get to reading at the end.

Hydrostatic Body Composition Test
This is a fat test. Without going into too much complex detail, the way that this works is you get weighed on an underwater scale. You go into a tub and submerge your entire body onto this underwater scale, while underwater you blow out as much air as you possibly can from your lungs. This technique is more accurate than a fat scale, body pincher or hand-held body composition scanners at the gym.

It’s actually more important to know your body fat composition than your weight. Say what?!? The reason for this is because someone can be very thin and in the normal range of weight while having a high body fat percentage and on the flip side someone can be on the higher end of the scale and have a low body fat percentage. Also, the fastest and most efficient way to change the way your body looks is to lower body fat and build lean muscle. Read more about body fat tests.

Resting Metabolic Rate (RMR) Test
This test determines how many calories you burn while at rest. The way the test works is you sit in a comfortable chair for 12 minutes while breathing into a tube.

The importance of this test is to determine how many calories someone needs to lose, gain or maintain weight. It can explain why despite eating a low-calorie diet you’re not losing weight. Believe it or not if you’re not getting enough calories that can hinder weight loss and muscle-building. Our bodies are very complex systems and there is more to meeting fitness goals than just exercising more and eating less.

VO2Max
The VO2max test measures your maximum level of exertion, in other words it measures how intensely you can possibly work-out before you can’t workout any more. It distinguishes if you are burning body fat, muscle & fat or purely muscle as you exercise. This test is performed on a treadmill while wearing a mask and breathing into a tube.

Since I am someone who is interested in burning fat it’s important for me to know my fat-burning zone, so that I can train in the fat burning zone. Since I want to build muscle and keep it on, I don’t want to be in the muscle-burning zone.

These are all very generic explanations of each of the tests, but hopefully you can get the idea of what they are and why they’re important. If you want any further explanation, leave a comment saying so and I’ll have Armando answer your questions.
The Results
I am very happy to have taken the above tests, because now I have an actual baseline to track my results. My body fat percentage is 16.4%, for a 30-year-old female 20-25% body fat is considered good. Naturally I am very happy to have a low body fat percentage. I see this as a testament to the healthy lifestyle changes I have made over the past years and all that my trainer has taught me.
The Changes
As of Sunday I am no longer going to try to hit a number on a scale. Armando has been trying to beat into my head that the number on the scale doesn’t matter, he’s been saying “it’s all about how your clothes fit, the way you look in the mirror and the number on the scale can remain the same but your body and it’s shape will change dramatically” (muscle to body fat ratio). My stubborn-self (what can I say I’m a Taurus) wanted to base things on the scale, so I would weigh myself and allow my moods to be affected by the little digits on the blue screen of the scale. I am finished with that. I am also going to be eating more which will result in having more energy throughout the day. Additionally the trainer is changing up my workouts for me to maximize the amount of muscle I keep on my body.
Well, that’s not entirely true, he’s been telling me to do some of these things all along. There are some habits that die hard, I would do certain things my way and not listen to his instructions. I’ve been able to get very fit and produce some amazing results despite my stubborn Taurian ways. I think I’ll let the expert do his job now and I’ll follow his instructions. I’ll be getting the tests again in the next six months so I’ll have plenty of time to track progress.
Have you gotten any of these tests? If so, how did it impact your training?

Random Report: Balls, Hancock and Lunch

3 Mar

Remember that bowling party I went to a couple of weeks ago? Remember how ballsy I was and asked to order off the menu? Well my request was granted and I ordered a grilled steak salad with extra arugula. They prepared it just how I like it, medium-rare and dressing on the side.

Steak Salad

Steak Salad

It’s a good thing I made the request because it was an after work party and I was very hungry by the time I arrived. The buffet food included pizzas and fried mac and cheese balls, which I would have resorted to eating. This way I got to stay on track with eating clean.

This past Sunday was my second Hustle Up the Hancock race. I participated last year and ran up 94 flights of stairs in 20:30. I had a goal of 18 minutes and I DID IT! My final time was 18:05.

Hustle with my trainer

Hustle with my trainer

This is all thanks to my trainer. He had me on a weight-lifting, stair-climbing regimen specific to meet my goal. There’s no better feeling than accomplishing a fitness goal after training hard!

It’s been a busy week this week and I haven’t had much time to prepare meals and shop for groceries, luckily where I work (in the heart of Chicago) I have an abundance of  lunch spots to choose from. Yesterday I chose Freshii and ordered off their Freshii 15 menu. The Freshii 15 is a menu of low-cal, portion appropriate options created by Ashley Koff, RD. I like that they have this option, I think it helps if you aren’t confident with choosing healthy off a menu on your own. It does the work for you.

Freshii 15 menu

Freshii 15 menu

The thing that I really like about Freshii is that everything is customizable and they have almost endless combinations for creating soups, salads and wraps.

Freshii Boostii-q salad

Freshii Boostii-q salad

For lunch I chose the Boostii-q salad because it has all the ingredients I would use at home: greens, bbq chicken (skip the cheese), avocado, corn, tomatoes, cilantro, lemon juice and a splash of Sriracha (which I have never put into a salad before but now is going to become a staple salad ingredient).

I can’t wait to recharge this weekend. I’ll be registering for races, planning meals, hitting the gym and creating some running plans for the spring and summer.

What have you been up to this week? How do you manage eating healthy during a busy week?

Resolve to Fulfill on your Fitness Resolutions in 2011

11 Jan

With the New Year having just arrived and everyone making resolutions, I don’t think I can escape at least one post. This post isn’t going to be about resolutions per se, it’s about achieving your fitness goals and the difference it makes to work with a personal trainer, regardless of the time of the year. Some people see working with a trainer as a luxury or for people just starting out, I see it as a necessity for someone who is looking to make a real impact and change in their approach to health and fitness.

Over the years I’ve changed the way that I workout from massive amounts of cardio (triathlon training) and almost zero lifting weights to primarily supplementing weight training with cardiovascular exercise and stretching. I used to go to the gym and hit up the treadmill or elliptical for 60-90 minutes and these days I head straight for the free weights. I’m now well versed in the benefits of weight training. I have never had better results in terms of changing the shape of my body than with weight training. I didn’t learn this on my own and I don’t train on my own. I have a personal trainer and his name is Armando.

Even before working with Armando I had a triathlon trainer to coach me in the right amount of training for racing such long distances. My coach was and iron man competitor. I like to be trained by the best!

Working with Armando I have completely transformed the way I approach exercise and the way I relate to food. Relate to food? Yes, that may sound strange and it is something that you may never think about, but it’s crucial to producing results. He has not only taught me about how to most effectively workout for the type of results I want to achieve but also how to eat for performance. In the three years I have been working with him, I went down four pants sizes from 12 to 4. I really never thought it would be possible for me to wear a size 4, that my body was just not made that way I was wrong and I am still losing weight and gaining muscle. Additionally, under Armando’s care it took me less than 2 months to go from running an 11-minute mile to 9-minute 10k pace. That’s an insanely fast increase and I’ve never been that fast or had such an extreme jump in pace – not even with my former Iron Man trainer!

So you can get an idea of what going from size 12 to 4 looks like, here are some embarrassing photos of me in Vegas:

Me at the pool in Vegas

Me at the pool in Vegas

Another one of me at the pool in Vegas

Another one of me at the pool in Vegas

Me in Vegas

Me in Vegas

And here’s a YouTube  video of me jumping rope. You should know that before my training with Armando, I couldn’t walk without tripping. I just wasn’t that coordinated or balanced!

This is what convinced me that Armando is a specialist at what he does; he knew what I needed to do to enhance my performance.

I could go on and on about why training with a trainer is a great idea, but I will let the expert tell you in his own words. Thanks Armando for sharing your expertise!

Armando, personal trainer

Armando, personal trainer

What does a trainer provide that people can’t get from a book?
A trainer provides accountability. That word represents many things when used in relation to a personal trainer. First and foremost, there is having someone actually there with you pushing you along as you exercise. Exercise can be a ‘solo’ activity and often times that alone turns people off to idea of training.

A good trainer knows that he/she will be your cheerleader (sometimes the only one) and that his/her role is crucial in having you continue and be successful – a master trainer knows that it will take much more than just that. A crucial part to achieving any kind of success is having a community of people around you moving in a similar direction.  How do you do that?  How do you get others around you to be in sync with what you are out to accomplish even if they aren’t committed to that? Well, an expert trainer can and will have this happen. This is one area that has me stand out among the rest. I focus my attention on getting the people in my clients’ lives to support them in their fitness goals.

The bottom line is that there is an emotional connection with food. If you are human, you have this emotional connection. No exceptions.  A highly skilled trainer will not only help you work on your physical/biological muscles, but also will aid in you transforming your relationship to food.  Why is this relevant?  Nobody can just switch from one form of eating to another; I don’t care who you are.

A good fitness coach/personal trainer is in so many words, someone who can communicate effectively to people and above all, a leader.

What should someone take into consideration when they are choosing a trainer?
Make sure they are certified.  It matters that they know what they’re talking about. Anybody can tell you to do certain exercises – ANYBODY. A certified/educated/specialized trainer will not arbitrarily have you do that. He/she will know how to start you off and why to start you off that way.  It isn’t just about grabbing weights and taking off – oh no, not at all – this is a very common thing average trainers will do.

Is the trainer in shape, do they have the type of physique that you want?
I’m a long time athlete and former amateur bodybuilder. I have trained with and by the best.  I prefer to know that my trainer isn’t just someone who read a book and knows a bunch of stuff. I want someone who knows it AND has lived it. I want someone to look at and admire as I bust my ass.  I need a look at a desired future in front of me, not a reminder of why I am working out in the first place.  Finding the combination of both the scientific knowledge and the matching physique is a rare commodity, but trust that when you find that combination it will matter to know and see what you’re working with.

Do they live the lifestyle themselves (eat healthy, etc.)?
They better! I would want someone who has deep seeded roots in what it is they do for a living, someone who is a walking billboard of what it is that they say they are about. In other words, are they living it – or are they your average prototype personal trainer. You wouldn’t hire a business coach who doesn’t own his own business and furthermore not been successful with it – well the same follows suit.

Is the trainer only knowledgeable in creating workouts?
Once again, exercising is so much more than working up a sweat and calling it a day. As I told you earlier, ANYBODY can come up with a workout. A world-class trainer will know to test/look for imbalances, structural deficiencies, postural alignment, testing for appropriately firing muscles – oh yes, muscles have an order in which they are meant to fire.  You’re in a heap of trouble if your trainer doesn’t know how to look for that and correct it.  This is only the beginning…

Do they have, at the very least, foundational knowledge about nutrition?
Personal trainers are not nutritionists (unless they actually are), but I personally feel that anybody who says they train/teach people how to exercise HAS to have more than an adequate amount of knowledge in what to eat. There is so much more than simply eating.  Knowing what to eat, when to eat, and sometimes how much to eat will make or break an exercise program. Period. I strongly believe that the client should most importantly know WHY it is they are eating what they are eating. The second there is a reason, a context, if you will, for why you are ingesting what you are ingesting – the most crucial part has been connected. Once you know why, most will be able to envision it, feel it, and even taste it (yes, the experience of food can alter the second you view it as something other than food).  All the tremendous success my clients have experienced have been only after they knew the in’s and out’s of it all.

Are they fun?
Training is not always enjoyable. Especially if you are continually being asked to go beyond what is comfortable for you physically. Do they not only make the experience fun and enjoyable and have it not seem like “work”, but do they change things up and keep you mentally stimulated. This is crucial especially to people who get bored easily.  An excellent trainer will know that changing things up will keep the muscles growing while still maintaining the catered goals/workouts all intact.

If you have any questions for him, leave a comments, he will answer right here.

%d bloggers like this: