Fitness Passion...

Fitness for Life....

Personal Training

One on One....or group sessions

The Circle of Doom

 

Hi my name is Gregor Engler being a registered Level Two Personal trainer with Fitness Australia for years.

 

Year after year, I see people joining Gym & Fitness training which is great, but I see a common negative pattern re-occurring, over and over. Nothing is being documented, recorded, monitored or revisited.

Therefore I see people drop out and lose motivation and their dreams.

 

If your going to a Gym, doing boot camp or working on your Fitness are the following results being monitored?

-Resting Heart rate

-Resting Blood pressure

-Skin Folds like biceps, triceps

-Girths biceps, waist, thighs etc

-Muscle endurance testing

-Flexibility

-Beep test, Volume of Oxygen, MET Testing

-Speed testing

-Strength testing

 

Has your Personal trainer asked you to do a food diary? No??

 

Is there an exercise diary? No??

 

How many calories are you in-taking per day? How many calories are you burning? Are you eating according to the Australian dietary guidelines? No????

 

Then how are you EVER, EVER going to achieve your results, HOW???

 

Sure you feel good after a workout but if your progress is not recorded, mathematically, then how will you EVER achieve your goals, how!!!??

 

You will eventually lose motivation and will never achieve your goals, its science.

 

Will you enter the, “”Circle of Doom “”, will you reach your dreams?

 

Let me show you how. Call Gregor on 0412 266 651

 

Good or Bad.....?

Recently, I read on a statement............

""Lost 4.3 kilos in 8 days..woo hoo!""

Well, that seems like a great result, however there are a few facts we should be aware of.

I asked this lady, whether she was exercising? She responded by saying that she ""just walks"".

She also indicated that she has ""NO carbs at all and I'm eating 5-6 meals a day"".

 

My answer:....as simple as possible

Low carbs or no carb diets are really dangerous. You need your fuel for walking and general living as we burn

calories, while walking, exercising, working, resting and sleeping.

In addition, before and after exercising we need blood sugars to maintain our body.The brain needs sugars for

the nervious system and coordination.

If we do not have carbs to fuel our body than , then our body goes in defensive mode, thus avoiding the loss of

 fat.

The body may also eat away muscle mass, using it as fuel to replenish the bodies fuel needs.

 It is very important to eat according to the 5 food groups specified in the Australian dietary guidelines.

I've seen many people loose kilos fast then just putting it back on after a few months. We also must consider,

how much of the weight loss was water, what time of day did she weigh themselves, did they loose fat or did

they  loose muscle?

You do not really know unless a full Screening and Assessment is completed. Test such as

skin folds, girth measurements, muscle endurance, flexibility, balance and cardiovasular capacity are all relative in

documenting and assessing a client.

The ""Tortise always beats the Hare in a race"", so its better to be consistant in  a plan, a program.

 

A client's results

Results regarding Angela’s Assessment and Screening.

 

 Fitness Passion, led by Personal Trainer Gregor Engler, has released the Fitness Passion program schedule. Gregor has achieved outstanding Fitness training results in cardiovascular and strength training as well as providing excellent weight loss results for his clients who attended Fitness Passion. The program provides fitness challenges at varying levels with participants noticing immediate positive results in their level of fitness. The fitness program includes hikes which involve power walks, circuit training, boxing and running at the park. The following fitness elements have also been incorporated in Fitness Passion program.

  • Strength training
  • Muscle flexibility
  • Abdominal workout
  • Cardiovascular exercises
  • Circuit training
  • Boxing

Gregor Engler is the pioneer of results based fitness training; combining traditional training methods with modern sports science. Gregor Engler has extensively experienced and trained at traditional Martial Arts and kick boxing and combines this with the knowledge as a Fitness Australia qualified Personal Trainer.

The purpose of a Screening and Assessment is to document a clients physical body assets, for example, skin folds, girth, endurance, flexibly and cardiovascular output and this enables the Personal trainer and the client to see whether results have actually taken place. This make the procedure very scientific and realistic as results may be measured and if positive will increase the client’s motivation. If goal was not achieved than the program would be altered to adapt. A great guide to achieve results.

 

Mission Statement
“”Your body is a living temple, respect it, defend it…….Fitness for life.””

 

 

 

AIMS & OBJECTIVES

         

Angela’s fitness goals for the next 12 weeks

(Name has been changed for Privacy reasons)

 

All her life, Angela has been doing things for others and often at the cost of her own personal development. She believes that the time is right for her to concentrate on the things that are best for her, most importantly, her physical, emotional and spiritual wellbeing.

 

To begin this journey, Angela will be making changes to the things that she has become accustomed to namely, changing how she thinks about food and in particular, understanding the nutritional components of the food that she eats and what this means for her body. She will also be adding weight training to her exercise regime rather than just walking and dancing.

 

Some of the physical changes that Angela wishes to achieve in the next 12 weeks include, improved muscle tone, definition, strength, flexibility and endurance. She wants:

  • A flatter stomach (maybe even develop the beginnings of a six pack).
  • A firm butt.
  • She does not want ‘batwing’ arms, so toning her triceps is paramount.
  • The fat between her upper thighs to be reduced.
  • Her chest muscles to be tightened.
  • Muscle definition in the front and back of her thighs.
  • A slightly bigger calf with more definition.
  • She wants to run for more than 1km without feeling exhausted.
  • She would like to do the splits (front to back not side splits),
  • She wants to be able to touch the bottom of her scapula with both hands (one at a time) when doing the over shoulder reach.
  • She wants to improve her strength, particularly, arms and legs.

 

The reasons for undertaking this 12 week training program is so Angela can be more disciplined regarding physical activity. During the next 12 weeks, she will be dancing for endurance, to burn body fat and to improve her cardio vascular output. By participating in martial arts training, Angela should notice an improvement in her endurance and flexibility as well as to burn fat. Angela will also be undertaking a gym program to increase strength, body toning and conditioning.

 

In regards to the gym training programme, Day A is a programme predominately for Angela’s upper body, i.e., chest, shoulders and triceps. The Day B programme focuses on Angela’s lower body, i.e., legs, back and biceps.

 

An increased level of physical activity combined with a healthy eating plan, which will be logged daily using a food diary and used in conjunction with www.fatsecret.com, will help to monitor Angela’s calorie intake. Both the food diary and the fat secret website will provide her with real nutritional data analysis that includes the general nutrients and the macro nutrients that she eats.

 

 

EXERCISE HISTORY

 

As a child, Angela only participated in school sports. She did enjoy the long distance races such as the cross country and 800m events.

 

In her early adult years, Angela was too busy being a young, fulltime mum to two children to find time for herself. Subsequently, Angela did put on an extra 10 kilograms but joined the Jenny Craig program and lost this in 10 weeks, reaching her goal weight at the time of 60 kilograms.

 

Angela has always enjoyed walking and has made this a part of her general fitness regime for the past 15 years. She is not a slow walker preferring to walk at a fast pace using long strides. Angela walks from between one or three hours each session whether it is raining or not.

 

In order to improve her flexibility, muscle strength and general toning, Angela joined Fernwood gym in 2009. However, she found it hard to stay motivated due to her busy lifestyle.

 

Angela has been dancing for almost two years now. When she started in January 2009, Angela was dancing two times a week with each class lasting for three hours. She continues to dance and walk and since starting this 12 week fitness program, Angela has also joined a gym to improve her muscle strength, toning, cardio vascular endurance and flexibility. She hopes to continue her gym work once the program has finished.

 

Angela has also taken up Martial Arts this year. Since undertaking this style of training, her flexibility and cardio vascular endurance has improved.

 

 

Angela’s results after completing the 12 week fitness program

 

Angela’s fitness results for the past 12 weeks

Angela’s overall results are good as she has increased cardio vascular performance, lost weight this is evident from skin fold and girth analysis, increased strength and muscle endurance. Her flexibility has also increased.

 

Now we will analyse Angela’s original wish list to see how her program has gone.

  • A flatter stomach (maybe even develop the beginnings of a six pack). Achieved.
  • A firm butt. Achieved.
  • She does not want ‘batwing’ arms, so toning her triceps is paramount. Achieved.
  • The fat between her upper thighs to be reduced. Achieved.
  • Her chest muscles to be tightened. Achieved.
  • Muscle definition in the front and back of her thighs. Achieved, there is more muscle definition in the front.
  • A slightly bigger calf with more definition. Not achieved and actually lost 1cm circumference. In future programs I will need to do more calf hypertrophy work.
  • She wants to run for more than 1km without feeling exhausted. She will reach this goal but has not achieved at this time (refer to screening table).
  • She would like to do the splits (front to back not side splits). Not achieved.
  • She wants to be able to touch the bottom of her scapula with both hands (one at a time) when doing the over shoulder reach. Not achieved and her flexibility for this worsened as a result of weight training. It is important to note that more stretching is needed before and after her upper body workout and in between the sets if she is to achieve this goal.
  • She wants to improve her strength, particularly, arms and legs. Achieved.

 

While undertaking this 12 week fitness program, Angela did become more disciplined regarding her physical activity however the amount of exercise was dependent upon her work load and energy levels. If her work load increased, her energy levels decreased resulting in less time for exercise. She still was physically active but not as much as she would have liked.

 

During the 12 weeks, Angela did see results from the dancing and walking part of the program. Her endurance and cardio vascular output improved (refer to screening and assessment table). Regarding body fat, Angela only lost one kilogram but this could be a result of increased muscle mass from undertaking the gym program. Michelle’s gym results were positive. From both the Day A and Day B programmes, you can notice an improvement in Angela’s strength (refer to Weeks 1-12 gym programs). Finally, participating in martial arts training improved Michelle’s endurance and flexibility. (Refer to screening and assessment table).

 

By writing in a food diary as well as logging this into the fat secret website, Angela was made more accountable for her calorie intake. She also learnt more about herself. She realised that if stressed or upset, her RDI decreased. However, if she went out for social reasons her calorie intake would be more than her recommended RDI.

 

 

TRAINER JOURNAL & GOAL SETTING REVIEWS / RESULTS

 

 

PRE-TRAINING LIFESTYLE (also refer to the Pre Training History page)

 

Monday 2nd August 2010

 

Angela was a very active person 4 months prior to undertaking this fitness program. She danced for a minimum of 3 hours, twice a week as well as walking at a fast pace 2 hours, twice a week.

 

In the past 4 months, she has noticed a severe decline in her levels of motivation. She complains of being tired and lacking energy most days of the week. She believes that this is due to increased levels of stress from work commitments and a lack of sleep.

 

Prior to her training program, she has stated that she had excellent eating habits, eating at regular times and also consuming a wide variety of fruit, vegetables, meat, healthy fats and carbohydrates. However, she does not eat a lot of seafood or dairy products. She realises that this will need to change if she is to maintain good eating habits according to the National Dietary Guidelines.

 

By undertaking this program, Angela is hoping to regain some of her old energy and increase her motivation. One of her aims is to increase muscle mass while reducing fat stores. In order to achieve this, Angela will need to increase the amount of carbohydrates and proteins in her diet.

 

Below is Angela’s first screening

 

ASSESSMENT & SCREENING RESULTS

 

 

 

SCREENING

1

2

3

4

RESULTS

DATE

2-8-10

4-9-10

26-9-10

24-10-10

 

PASSIVE TEST

Height

168cm

168cm

168cm

168cm

same

 

Weight

60kg

61kg

60kg

59kg

improved

 

Resting HR

64

74

70

60

improved

 

Resting BP

126/74

124/80

120/75

115/75

improved

 

 

 

 

 

 

 

SKIN FOLDS

Biceps

6 mm

3.5mm

3.5mm

3.5mm

improved

 

Triceps

20mm

16mm

16mm

16mm

improved

 

Subscapular

12mm

12mm

12mm

12mm

same

 

 

 

 

 

 

 

GIRTHS

Bicep (relaxed)

28.5cm

29cm

28.75cm

28.5cm

same

 

Bicep (flexed)

30.5

31.5

30.0

30.0

improved

 

Waist (with stomach in)

79

78.5

76

74

improved

 

Waist (with stomach out)

82.5

82.0

79

77

improved

 

Waist (Minimum)

81

80.25

78

78

improved

 

Hips

89.5

87.5

88

87

improved

 

WHR (waist/hip ratio)

0.90

0.92

0.89

0.87

improved

 

Thigh (1cm gluteal)

60

58

57

57

improved

 

Mid thigh

44.5

47

46.5

46.5

improved

 

Calf (maximum)

36

35.5

35

35

improved

 

Chest

n/a

n/a

n/a

n/a

n/a

 

Shoulder

n/a

n/a

n/a

n/a

n/a

 

 

 

 

 

 

 

MUSCLE ENDURANCE

Abdominal Crunches (1min)

43

43

44

45

improved

 

Pushups (1min) Toes

34

32

37

41

improved

 

 

 

 

 

 

 

FLEXIBILITY

Sit & Reach

12.5cm +

11cm +

13cm +

14cm +

improved

 

Lying Hamstring

90 deg

90 deg

100 deg

100 deg

improved

 

Prone Quadriceps

0cm off butt

0cm off butt

0cm off butt

0cm off butt

same

 

Shoulder Circum-duction

 

 

 

 

 

 

Arm Over

7cm

7.5cm

7.0cm

6.5cm

decreased

 

Arm under

7cm

7.5cm

7.0cm

8.5cm

improved

 

 

 

 

 

 

 

 

Result

BEEP TEST

Level

4

5

5

5

improved

CARDIO

Shuttle

4

4

5

9

improved

 

MET

7.89

8.86

8.95

9.18

improved

 

Result

Below

average

Average

Average

Average

improved

 

VO2

27.62ml/kg/min

31.01ml/

kg/min

31.35ml/

kg/min

32.14ml/

kg/min

improved

 

Speed

10km/hr

10.5km/

hr

10.5km/

hr

10.5km/

hr

improved

 

Distance

540m

720m

730m

780m

improved

 

 

 

Methods used to motivate Angela throughout her training program.

 

 

 

Throughout the training program, verbal praise and encouragement was always given. Angela was an excellent student, willing to push herself and test her limits. Another way of motivating Angela, was by making her aware that fitness training would benefit her dancing, i.e., more flexibility and cardiovascular endurance, as well as improve her Martial Arts training.

 

What really motivated Angela was the observations made after each screening result. From this, Angela could compare her benchmark with the monthly measured results. It was proof that the training results although small, were still positive improvements as noticed by measuring her body fat, flexibility, muscle gained and endurance (Beep test results).

 

Even though Angela gained outstanding results, her busy lifestyle and work commitments hindered her true progress. Yet Angela still realises that a committed approach to 12 week training program would have provided her with even more outstanding results. Just knowing that she did gain results with minimum effort, has inspired and motivated Angela to continue working on her fitness training program after the 12 week program ceased. She is encouraged and pumped to see what her body will look like with further gym training.

 

 

Results regarding Angela’s assessment and screening.

 

Passive test result

In the overall program, Angela has lost one kilogram in body weight. However, due to skin fold and girth measurements, you can clearly see that Angela has lost body fat and due to weight resistant training, she has also improved her muscle mass. The increase in muscle weight has counter-balanced the loss of fat therefore, only one kilogram of body weight was a result.

 

Skin fold result

Angela’s skin folds have changed to indicate fat loss. For example, her bicep skin fold has decreased from 6mm to 3.5mm and triceps have decreased from 20mm to 16mm.

 

Girth result

The bicep relaxed and flexed tests have reduced in girth measurement which indicates fat loss.

Angela’s waist line has decreased by 4.5cm average which is a good result. Regarding the thigh gluteal area, Angela has lost a girth of 3cm which is a great result. In regards to the mid thigh area, Angela has increased 2cm after 12 weeks indicating muscle growth. In regards to her calf, she has lost 1cm in girth which may be due to fat loss as indicated by other results however, a skin fold was not taken on her calf and therefore I can not be certain if this is actual a loss of fat. However, during the program, we did not concentrate on hypertrophy work therefore the calf has decreased in size.

 

Muscular endurance result

Both the abdominal crunch and push-up tests have shown an improvement. Refer to assessment screening table. In addition Angela indicated to be that at the beginning of the year that she could only complete 10 push ups, now 41. Well done.

 

Flexibility result

In regards to the sit and reach test, Angela decreased her flexibility at the first quarter of the program but then throughout the rest of the program, she increased her flexibility due to more stretching being incorporated in the martial art training classes that she attended. Further results show that the lying hamstring test showed an increase in her range of motion in her legs. Flexibility decreased in the arm over test which could be due to weight resistant training by not allowing the necessary time to stretch her limbs. In regards to the arm under test, Angela has shown an increase in her range of motion and flexibility.

 

Cardio vascular (Beep test) result

In regards to the Beep test, Angela has shown improvement in her cardio vascular output as her running distance has increased, her speed has improved from 10 to 10.5km per hour. From being below average, Angela has graduated to average for the Beep test. Angela’s VO2 (volume of oxygen) has increased from 27.62ml/kg/min to 32.14ml/kg/min; an excellent result.

 

Nutrition analysis

In regards to nutrition, Angela has been disciplined when keeping a food diary for 12 weeks. In addition, she has transferred all the data as asked into www.fatsecret.com where her nutritional results can be analysed to show whether she is meeting her requirements according to the Australian Dietary Guidelines. On this website, you can clearly see the calorie intake daily versus the calorie expenditure during exercises and movement.

 

The fatsecret website allows you to calculate what your recommended daily intake in calories should be. For her goal of losing 4kg over the 12 week program, the website recommended that Angela consume 2300 calories per day. At the end of the day, the website will show you whether or not you have gone over your daily target.

 

By looking at Angela’s results, I can clearly see patterns in Angela’s daily calorie results. For example, when Angela was socialising, she was more likely to go over her RDI suggested by the website. When Angela was stressed, her RDI was well under. When things were going well, her exercise regime would push her RDI down. Psychologically, Michelle was eating more because she was happy but the extra food was needed to fuel her exercise program.

 

Conclusion

Angela has gaining great results in a short period of time of 12 weeks, imagine in one year or more. Due to Angela’s busy life style and family commitments she has gained excellent results.