I’m so happy to be able to tell you that I’ve reopened my personal training studio on Main Street in Boonton. And yes, I personally believe that life needs to get back to some kind of normalcy, but with proper precautions in order to prevent the continued spread of COVID-19.
Here are some of the changes that are being made.
- Small group personal training has temporarily changed to one on one personal training (family members living in the same household can still train as a small group)
- To accommodate only having one personal training client in the studio at a time, the available hours are extended temporarily. See the personal training schedule page to check availability.
- Personal training clients will have to sanitize their hands upon both entry and exit of the personal training studio.
- Equipment used is wiped down with certified disinfectants in between clients.
- Personal training clients will have to wait outside for the previous client to leave and to provide adequate buffer time for disinfection.
- The grey mat (with the felt surface) will not be used during this time. The blue mat will be (I can disinfect the blue mat with time to dry).
- I wear a mask or personal protective equipment and try to maintain a safe distance as much as I can.
- For plate loaded equipment (barbells, dumbbells, and the vertical pull machine) I will take care of setting all that up for you. This is done to minimize the unnecessary touching of surfaces.
- Clients are asked not to put any equipment away. This is done so that I know what was used so that I can disinfect it.
- The personal training free trial membership is available again in a limited capacity. This is scheduled on a first come first serve basis and due to everything being 1 on 1, scheduling is limited to accommodate time to disinfect. If you are interested in the trial send me a text at 973 476 5328.
- The Amazing 12 Body Transformation Program will not be available to people who aren’t currently signed up for it, at least until restrictions allow more than one person in the studio at a time. Others interested can be put onto a waiting list with current active members given priority.
- Clients are not allowed to touch the iPad and are asked to minimize touching of things they aren’t using.
- This should be common sense, but if you feel like you may have COVID or were recently exposed to someone with COVID, or simply don’t want to take the risk…just stay home. It is better to err on the side of safety. I’ll write your customized program for you to do at home until it’s safe to train in person again (active members only).
This pandemic has shown the importance of what I do here which is making people healthy and strong. I’m happy to have returned and life heading back to normal. We buckle our seatbelts when getting into a car, not because we are likely to get into an accident, we do it just in case.
Please let’s not ruin this by not taking it seriously.
I’ve been going crazy here on my end and I know many are feeling the same. I am eagerly awaiting things returning to normal…or at least some semblance of normal.
Some states are starting to reopen and I am just awaiting Governor Murphy to give the go-ahead.
Here is what I currently have planned for reopening.
- Small group personal training will temporarily change to one on one personal training.
- To accommodate only having one personal training client in the studio at a time, the available hours will be extended temporarily.
- personal training clients will have to wash/sanitize their hands upon entry into the personal training studio
- all equipment used will be wiped down with certified disinfectants in between clients
- personal training clients will have to wait outside for the previous client to leave and to provide adequate buffer time make for disinfection.
- The grey mat (with the soft surface) will not be used during this time. The blue mat will be (I can disinfect the blue mat with time to dry easily)
- I’ll be wearing a mask and gloves, I don’t expect this of everyone unless mandated by whatever the guidelines are.
- The personal training free trial membership will be made available again in a limited capacity, this also applies to a free technique week for those interested in the Amazing 12 Body Transformation Program.
- Clients are not allowed to touch the Ipad
- This should be common sense, but if you feel like you may have it, or just simply don’t want to take the risk…just stay home. It is better to error on the side of safe.
- Having said that if there is something I’m missing that would make you feel comfortable training in person again, I invite you to share them with me. We will get through this.
I’m very much looking forward to being able to see my people again. Day drunk isn’t a sustainable solution.
In the mean time, be strong, be healthy and be safe!
So this pandemic has thrown everyone through a loop. I’ve been forced to close the studio for the time being and write up training plans for my personal training clients to do at home which presents new challenges.
I believe now more than ever it is necessary to keep on keeping on. And Covid-19 is deadliest for people with comorbidity factors (obesity, smoker’s lung etc). It pointed out that we NEED to be healthy.
One of the best personal training certifications I was part of was the Strongfirst Bodyweight certification. The premise behind the cert wasn’t to maintain the purity of bodyweight training. It was quite simply to be able to get an effective training session in whether or not you have any equipment available to you or not. The slogan of the cert is “We train with bodyweight in case civilization is temporary.”
From the way people are acting, civilization might have already passed us by.
Now in the absence of equipment, is it optimal? It could be depending on what your definition of optimal is. For the sake of moving forward, it’ll be “doing the best with whatever the current situation is”. Optimal is a moving target and a mindset for creativity.
So if you are at home, first thing to do is take inventory of everything you have available to train with. Do you have any kettlebells? What weights do you have? How about a suspension training system (like a trx)? A bowflex? Maybe all you have is a wall and a step stool. Once you know what you have to work with, you can start to put something together.
Then you have to put a balanced training program together. As an example, for every pushing movement, you should have a pulling movement.
Then you need to find some way of applying the principle of progressive overload. Essentially, you need to find some way of making progress towards your goals. When you don’t have access to multiple or adjustable weights you’ll need to get a bit more creative with progressing other aspects.
When putting together a program there are a couple of factors that can be adjusted. Load, sets, reps, volume, density, and tempo. There are actually more but that is going to be what we will be talking about for now.
Load= the weight you would be using. It’s a variation of “intensity”. This is the easiest to adjust in the gym (add a plate to the bar or use a heavier kettlebell). For home workouts, this is unlikely to be able to be changed all that much unless you have access to multiple weights or adjustable weights. In my experience, the amount that most people have in their homes isn’t enough anyway.
Sets= a group of reps. If you do 5 pushups in a row, you are doing 1 set of 5 pushups.
Reps= is every time you do a movement. If you do 1 pushup, you are doing 1 repetition.
Volume= the total sum of your sets and reps.
Density= the total sum of your sets and reps over time.
Tempo= one that fewer people tend to talk about. Essentially it is the time and pace of each repetition. As in during a pushup, if it takes you 2 seconds to lower yourself down, pause at the bottom for 1 second, take 1 second to push yourself back up, and hold the top for 1 second before going into the next rep. This would be a tempo of 2111. This is 5 seconds of time under tension for each rep. 1 set of 5 would be approximately 25 seconds under tension per set.
So for progressing these.
With load in the absence of adjustable weights, you would change the leverage or load distribution. Using the pushup example the easiest version of this would be doing pushups against a wall. After that would be pushups with your hands on an elevated surface or doing pushups from the knees. Use creative variations of the same exercise. It should be the same, but different in some fashion. Get creative.
For total volume you look at the sets and reps, you could do more sets, or more reps to increase the volume.
For density, this would simply be volume measured across time, you can shorten the rest periods to progress density. As in doing the same amount of work in less time.
For progressing using tempo, you would either lengthen the time it takes to do 1 rep, or you would make some aspect of it faster (like doing an explosive clapping pushup compared to a regular pushup). You could also isometrically pause during certain sticking points. It depends on what you are trying to accomplish.
Building more power, building more control, being able to do the same thing in a shorter time frame, being able to do the same thing easier and being able to do things you weren’t able to do before. These can all be measures of progress.
So to put together your program is to determine where you currently are and compare it to what you would like to achieve. Find a level that challenges you but isn’t so difficult that you can’t do it effectively.
Then find ways of progressing so that you can get closer to your goal, whether you have access to a gym or not.
Do what you can, with what you have and start where you are. If you need additional help with this hit me up.