How to get the most out of personal training?

CoryIda

I won a contest through my local news station last month for Biggest Loser Tucson and the prize is one month of personal training (3x/week) and a nutritionist once a week for that period of time (on a side note, the nutritionist was once a contestant on the Biggest Loser and I actually met her last January after the shootings here in Tucson at a 5K to benefit the victims).

I probably would have had more use for both at the beginning of my journey, but I've never had access to either before, so I am hoping to learn a lot.

Since I definitely can't afford a personal trainer after my month is up and don't have a regular gym membership that gives me access to weights and equipment, I am hoping to learn some things I can do on my own once the training is over (I have a fitness studio membership that solely does classes - Zumba, CORE, Yoga, a few other things, and some strength training classes, all of which I love, but there is no regular gym equipment other than hand weights, which I also have at home).

For those of you who are trainers or who have trainers, could you give me some advice?
Should I take notes? Will they give me notes? What can I expect?
Like I said, I've never had access to one before so I don't even know what they do exactly except that the owner of the personal training center told me that my first visit would take an hour and a half or more, but I think a lot of that is so they can talk to me about the contest and what I've done so far.

Thanks for whatever tips you have!

CoryIda

Anyone?

Butterfly3730

Be very clear with your goals and expectations are in the first meeting. All personal trainers are different and have a different philosophy/style. So it is up to YOU to get the most out of your month experience. Be prepared to take your own notes, make sure you understand EVERYTHING including how to use the equipment/weights -- with PROPER FORM. Ask QUESTIONS even if it slows up the workout. REMEMBER it should be challenging even hard at times but NOT PAINFUL (you will experience soreness/aches afterwards - this is OK). Your goal is to be able to do this on your own after the month is up so make sure that you feel comfortable with his/her workout recommendations for you. And then you will be able to work out comfortably on your own for awhile and tweak your work out to get more of a challenge, etc. Working out with a personal trainer can be fun, the good ones tend to challenge you more than if you do it on your own. You find out that you are capable of much more than you thought. Plus you learn what works for you and what does not. So have fun -- and if you have any additional questions, inbox me (I've work with them quite a bit over the years).

webdiva1

i did a groupon thing recently that included a one-hour assessment with a trainer at a local gym. my goal was to get an analysis and then some very clear direction on what exercises i should be doing now, regardless of whether or not i continue with her.

it was an insanely great session. i researched the trainers at the facility and located one focused on weight loss and joint replacement rehab (had both knees replaced eight years ago and have since lost some range of motion). we met and talked for maybe 20 minutes. i gave her my background and told her what i was after. she took my measurements an we went out to the floor.

she advised me to focus first on strengthening my core. she showed me about 10 exercises to do -- and i recorded everything on my phone. that was the best thing ever, so if you can do it -- go for it. i've referred back to those videos many times already.

she didn't try to sell me on anything, or go beyond what i was after ... due primarily to following butterfly's wise advice of laying down expectations at the outset.

have fun!

kelseyhere

Hi Cory! I've worked with a trainer before and I really liked it. Usually, a trainer will start off by talking about your goals (lose fat? gain strength? improve endurance?) and then they will create a workout plan for you to help reach those goals. As you spend more time with the trainer and make progress, they will modify the plan to keep up. Everytime you meet your trainer, you should expect to workout with them. Even on the first session, you may have a shorter workout since the trainer is getting to know you, but you should still workout. If the trainer seems to be doing too much talking, this is a red flag.

On your training days, make sure to arrive early. A lot of trainers schedule appointments back to back, and if you're five minutes late, it's your loss. Also, it's a good idea to do a 5-10 minute cardio warmup beforehand to get warmed up. Don't wear yourself out though, because you want to have enough energy to get the most out of the session.

Usually a session with a trainer will be a combination of weight lifting and interval excercises. The trainer should make a written plan for you, and of course you should ask for a copy. Even if they don't appear to be writing anything down while you're working out, it might just be in their head, so be sure to ask.

Because you've already lost a lot of weight and are mostly just working on maintence now, getting stronger could be a really good goal for you. If I were you, I'd take the opportunity to learn proper weight lifting form and moves that you can continue to do on your own once the sessions run out. Even with hand weights, you can still accomplish a lot. As the sessions start to run out, ask the trainer to work on a flexible plan you can maintain yourself, but also make small modifications to so that you continue to get results. With weight lifting like anything else, you get muscle memory and you have to keep switching it up to keep your body in check.

Make sure the trainer knows about your lack of access to equipment. They might have a plan based on mostly machine weights, which won't do you any good once you don't have access to them anymore. The trainer should emphasize use of free weights, because you can keep that up at home.

On a side note, you may consider investing in an olympic bar because your trainer will most likely be using one. It's a 45-pound, 7-foot bar that is great for all kinds of exercises you can continue do at home. You can get one relatively cheap second hand (try Good Will and Play It Again Sports- call first to save on gas). In the future, you can buy weighted plates to increase the weight on the bar. 45 pounds is a good starting point for an average fit woman like yourself, and this way you can spread out the investment over time. Also, a for tip buying exercise equipment at Good Will, they offer 50% off on U of A home game days, so shop on those days if you can. I got three sets of hand weights for $7 bucks on one of those days

Most of all, remember, the trainer is working for YOU! If you don't like the plan, if it's too easy, or too hard, speak up! Get the most out of it that you can because you've earned it girl!

kelseyhere

Oh, yes, and like the other poster said, ask questions! If you don't feel a move working, make sure you get clarification. Sometimes a small modification is all it takes to really feel the burn.

Working out with a trainer can be a lot of fun. It made me so much more excited to get up in the morning and workout (and let me tell you, I am NOT a morning person!), so enjoy it too and have fun

AnninStPaul

Ask questions, take notes, be honest. I tell my trainer when I'm not working out, when I'm not doing a certain workout program, etc -- because her goal is for me to be a happy client who makes progress and positive referrals.

I'm really bad about doing cord workouts, so it's more free weights and not many cord exercises for me.

myofibril

Be very clear with your goals and expectations are in the first meeting. All personal trainers are different and have a different philosophy/style. So it is up to YOU to get the most out of your month experience. Be prepared to take your own notes, make sure you understand EVERYTHING including how to use the equipment/weights -- with PROPER FORM. Ask QUESTIONS even if it slows up the workout. REMEMBER it should be challenging even hard at times but NOT PAINFUL (you will experience soreness/aches afterwards - this is OK). Your goal is to be able to do this on your own after the month is up so make sure that you feel comfortable with his/her workout recommendations for you. And then you will be able to work out comfortably on your own for awhile and tweak your work out to get more of a challenge, etc. Working out with a personal trainer can be fun, the good ones tend to challenge you more than if you do it on your own. You find out that you are capable of much more than you thought. Plus you learn what works for you and what does not. So have fun -- and if you have any additional questions, inbox me (I've work with them quite a bit over the years).

Wonderful, wonderful post especially the "Be very clear with your goals and expectations are in the first meeting" bit.

Your training should match your goals. It can only do so if you have a clear idea of what those goals are ranked in order of importance. Be honest with yourself. If all you care about is looking great in a bikini then there is no harm in that. Just don't say "I want to be able to run marathons" and then get miffed if you don't get the physique you want if that was your prime motivator to begin with.

Ask lots of question and give honest feedback. If you don't feel comfortable doing something or are no sure about it ask for clarification. With all parts of your programme ask your trainer to explain how specifically it will help you achieve your goal. If they know their *kitten* from their elbow they should be able to explain it simply.

Once you have a routine in place then get them to push you hard but not to extremes. You don't have to grind your muscles to paste to trigger adaptations. If you want some views then bang it on the board and some of us will be happy to help.

Most of all have fun. You are looking absolutely gorgeous in your profile pic and I wish you the best of luck

sarah44254

Often you can call or email the trainer even when they are not with you. So if you aren't able to take notes while you are speaking with him/her, try to remember it once you get home and give them a call or write to them to clarify that you have all the info correct.

as they show you new moves, they might explain 'this helps isolate the glutes' or 'this works your back muscles'. if they don't mention what it is working, ask them! it is always good to know why you are doing a certain exercise.

ShellyBrew

Cory,
I have been working with a trainer for over 2 years now and could not survive without him.
You have already gotten tons of awesome advise above and about everything I would have suggested so I will just repeat what I think is important

1) You need to like your trainer and get along with him/her so if you don't mesh quickly don't be afraid to ask to switch!!!!!
2) Ask questions, make sure he/she is paying attention to your form. I after ask 'why am I doing this exercise'!
3) Don't be afraid to say NO, if you are uncomfortable with a certain exercise you can say no and ask for an alternative that works the same muscles. I have a few exercises I just won't/can't do.
4) Take a small notebook with you and ask if your trainer will write down the routine as you do it, I used to have mine do that and it is a great reference. I can't image they would say no
5) Make sure you are well hydrated and have eaten some quality protein within an hour before your session, trust me this is important or you will be miserable.

And most of all....Have Fun :happy:
I am so proud of you and all you have accomplished :flowerforyou: