My 3 month Results for my Client JW

J.W.

 

Age:                     22 years old

Gender    :             Male

Weight    :             Then: 66.4059 kg (146.4lbs) Current: 71.123 kg (156.8lbs)

Height:                 5ft 7in (170.18cm)

Occupation:                Student

About J.W.:

Injuries:             Separated Right shoulder

Right ACL Injury ( surgery needed)

Right Hand broken

Shin Splints in both legs.

 

Workout he LIKES:        Plyometric exercises

Free Weights

Outside activities

Intense Cardio

Focused

Workouts he            

    DOES NOT LIKE:        Less movements (Yoga, Tai Chi, ETC.)

Machines

Inside all the time

Less Focused

 

Short term Goal:             To increase weight and muscle mass

Long term Goal:     To be able to fight with other opponents of equal stature and win in his choice of fight style

 

Personality +:     Always up for a challenge, supportive, good listener, easygoing, will give it his all in whatever situation.

Personality -:                Forgetful, gives in too easily, avoids opening up about what bothers him, being dependable for certain situations

 

His expectation from his trainer are:    To lead by example of a health and wellness program to assist in his lifestyle in many aspects of his life including mind, body and spirit.

 

1. By improving cardio vascular ability
   
2. Improving mood and promoting a sense of well- being,
   
3. Improving flexibility
   
4. Building muscular strength
   
5. Increasing endurance
   
6. Increasing the efficiency of the heart
   
7. Helping with weight gain
   

 

Progress made:

 

Measurements	Initial	Final
Chest	37.75in (95.885cm)	38.5in (97.79cm)
Waist	33in (83.82cm)	35in (88.9cm)
Hips	38in (96.52cm)	38.5in (97.79cm)
Upper Arm (R)	12.5in (31.75cm)	13in (33.05cm)
Upper Arm (L)	12.75in (32.385cm)	13in (33.02cm)
Lower Arm (R)	11in (27.94cm)	11in (27.94cm)
Lower Arm (L)	11in (27.94cm)	11in (27.94cm)
Thigh (R)	19in (48.26cm)	19in (48.26cm)
Thigh (L)	19in (48.26cm)	19in (48.26cm)
Calf (R)	14in (35.56cm)	14in (35.56cm)
Calf (L)	14in (35.56cm)	14in (35.56cm)

 

 

 

Weight	146	156.8
Fat mass	17.8	21.8
BMI	22.9	24.6
Fat %	12.2	13.9
FFM	128.2	135
TBW	93.8	98.8

 

Positive Mental Training

Although I am still young in gaining a  new profession, I like to think I am very smart, motivated, and disciplined as an individual who has experienced many successes in my life. Some people would think that is very courageous to say about oneself, however, I am a strong believer in the power of a positive attitude. I discovered this one day when I sat down and asked myself, "What is going on? All of these good things are coming to me!" Now, after realization, the answer seems as though it is common sense. I was experiencing these successes in my young life because I was building the stepping stones around me. I was making the connections, putting the time in, gathering information and putting everything together. After one achievement came another, and after that, another. Although there were many street lights, stop signs, U turns and uneven roads, the power of my positive attitude always brought me through.

 

Now, after few months, positive thinking and having a healthy, optimistic attitude is part of my daily lifestyle. I have learned to be mindful of my “internal dialogue" which helps me recognize thought patterns and how they may be affecting the way I handle situations.

With this new knowledge, I need to learn to remove certain scotomas ( an expression to indicate that one fails to see or is blind to alternatives and therefore can see only limited possibilities- PX2 handbook)in life, increase my self esteem ( the degree to which one values oneself: the worth/ value of the picture- PX2 handbook), self image ( the accumulation of all attitudes and opinions one has perceived about oneself that form a subconscious picture of oneself- PX2 handbook) and finally my self concept ( ones opinion of self worth.
With all the new found mental training that I have  received in PX2 training, I am retraining myself to become a better and more self conscious person to myself and those around me.

My Training Philosophies

1. Believing in a positive, holistic healthy lifestyle that includes total body health ( internal, external, physical, emotional, spiritual and mental.)

2. With less physical activity, our strength, endurance, and energy reserves decrease, resulting in an unhealthy lifestyle.

3. Increase physical activity, strength, endurance and energy reserves by continuing a health lifestyle that include working out and eating healthily

How To Do A Plank ( with Elbows)

One of the easiest exercises to do, but can be ineffective if done wrong.

Preparation:               Grab a mat for the floor and any other items needed to increase or decrease difficulty ( Bosu ball, Aerobic steps, Balance Ball, Medicine Ball)

Execution:                              1. On your knees and hands ( like your getting ready to crawl) prepare yourself to straighten out your legs and back.

2. Bend your arms so you are resting on your elbows, still on knees

3. Straighten out your legs and back, holding your abdominal and gluteus muscles tight. Make sure your neck and head are straight

4. Hold this position for as long as possible without dropping to your knees, or arching you back in any way. Also make sure your hips are even

Incorrect Movements:           Do not lock your knees once in position as this will injure them and tighten other muscles causing injury. Never lower your head,  slouch your shoulders, rotate your hips to far forward or back as this causes you to place your spine in an incorrect position which could lead to spinal problems.

Tempo:                                   There is no tempo for this exercise as it is a stability and endurance exercise.

Reps & Sets:               I recommend to try this exercise 3 times, hopefully increase your amount of time to hold with each set.

Target Muscles:                     Rectus Abdominus

Tendinous Inscriptions

External Oblique

Erector Spinae

Gluteus Medius

Gluteus Maximus

Tensor Fasciae Latae

How To Do A Single Arm Dumbell Row

Preparation:                           Grab a barbell from the rack that is comfortable for you to use, and find a bench that is available

Execution:                     1. Stand facing the bench with dumbbell in your right hand, straight arm but not a locked elbow.

2. Bend at the waist so your torso is parallel to the floor and your back is straight, with your left hand and knee  on the bench.

3. Pull the barbell up to the side of your torso, you should have a bend more the 90 degrees.

4. Slowly let the barbell drop back down so you have a straight arm ( not a locked elbow)

5. Repeat.

Incorrect Movements:   Do not lock your elbows at the beginning of the repetition, you want to leave some flexibility in your arms. Never lower the barbell so that your shoulders are not straight/ even. this causes you to bend your head forward placing your spine in an incorrect position which could lead to spinal problems. Do not jerk your movementsas this limits the amount of elastic energy stored in your muscle that you can use. Keep your hips straight to not affect your spinal postion.

Tempo:                          The correct tempo for this exercise is 4-1-2-1. Which means a 4 count to pull the barbell up, 1 count at the top, 2 count to lower the barbell, and a 1 count at the bottom to prepare for the next repitition Ideally you want to rest at the top or bottom end of the repetition.

Reps & Sets:                  4 sets of 10-12

Target Muscles:            Anterior Deltoid

Pectoralis Major,

Triceps Brachii
          Deltoid, Lateral

Sweeteners & You


Aspartame

Aspartame is one of the most thoroughly studied food ingredients, with more than 200 scientific studies
onfirming its safety. Aspartame is the sweetener found in Equal®.

Sucralose

Sucralose is a non-caloric sweetener that is structurally similar to sugar but is 600 times sweeter. Sucralose is the sweetener found in SPLENDA®.

Saccharin

Saccharin has been used as a calorie-free sweetener for foods and beverages for more than a century. Saccharin is the sweetener found in Sweet'N Low®.

Acesulfame Potassium (Ace-K)

Ace-K is currently used in thousands of foods, beverages and pharmaceutical products. Among these are tabletop sweeteners, desserts, puddings, baked goods, soft drinks, candies and canned foods. Ace-K is usually blended with other sweeteners to obtain a certain taste or sweetness balance.

Stevia

The world’s only all natural sweetener with zero calories, zero carbohydrates and a zero glycemic index. Since stevia has zero calories, zero carbohydrates and a zero glycemic index, it is perfect for individuals who cannot or would not like to have their blood glucose levels fluctuate at rapid levels. it can be found in dietary supplement items, protein drinks, energy bars, aromatherapy steam showers and a wide range of teas.

ATTITUDE: A little thing that makes a big difference.

Although I am still young in gaining a  new profession, I like to think I am very smart, motivated, and disciplined as an individual who has experienced many successes in my life. Some people would think that is very courageous to say about oneself, however, I am a strong believer in the power of a positive attitude. I discovered this one day when I sat down and asked myself, "What is going on? All of these good things are coming to me!" Now, after realization, the answer seems as though it is common sense. I was experiencing these successes in my young life because I was building the stepping stones around me. I was making the connections, putting the time in, gathering information and putting everything together. After one achievement came another, and after that, another. Although there were many street lights, stop signs, U turns and uneven roads, the power of my positive attitude always brought me through.

Now, after few months, positive thinking and having a healthy, optimistic attitude is part of my daily lifestyle. I have learned to be mindful of my “internal dialogue" which helps me recognize thought patterns and how they may be affecting the way I handle situations.