Fitness Training with Jolene
Please note: Fitness training sessions are scheduled weekly, every other week, or monthly. By choosing to train with Jolene you are committing to working on your self. Working out and changing food habits- this means making time to workout on your own several times a week. When you meet with your fitness trainer these are planning sessions to learn new simple workouts, to track progress, and to tweek your weekly plan of Action.
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Personal training takes fitness information and creates a plan of action. This is important because it is the application of fitness knowledge that creates a healthy body and mind. We choose from a vast ocean of options to create a weekly base plan of action that encompasses this information. The goal is simplicity and fun so that health and wellness is a part of your life, always. The training is simply organized by using a notebook as a fitness planner and to track information.
In our training we will cover the following topics based on interest and goals:
Measurements
It is important to have a basis to view progress. Body composition is calculated simply using measurements. We measure chest, upper arms, waist, hips, thighs, and calf. This way you will be able to observe changes. We can also track weight but that is not as important. There are also fitness tests we can do to measure your cardiovascular fitness, strength and flexibility.
Food
To start with we do a 1-3 day food diary. The reason for this is to look at food intake on a few different levels. Believe it or not it is not just about calories. Any one food won’t make you gain weight or cause health problems (although there are a few ingredients we should avoid). The food diary is a way to see patterns and balance.
We will look at macronutrients (carbs, fats, proteins), and water. Nutrition is vital, we talk about whole foods, antioxidants/ power foods and even a little about food politics (genetically modified foods). Foods impact how we feel, our energy, our skin- more than a lot of people realize.
Exercise
Of course exercise is an essential part of fitness. A balanced workout program combines cardio, strength, core and flexibility training. What is interesting is that we don’t need to exercise a lot (like 2 hours a day), what we need is to exercise consistently and this requires a plan. Often people will exercise in a haphazard way. We want to have a steady base plan that you do weekly no matter what’s going on in your life. And then based on what works with your schedule and how you are doing mentally and physically you can increase your workouts goals for the week.
Stress Management
A common theme in our lives is stress. Stress in and of itself is not a bad thing. It can motivate and inspire us. What is a concern is chronic stress. It is this underlying stress that causes tension, anxiety and destroys our calm and piece of mind. It produces chemicals in our body that move our internal resources from maintenance, repair and digestion etc. to fight or flight mode (this has a huge change reaction). Stress definitely has a impact on or body composition (stress can make us fat!). It is important to understand the physiology of stress and to have ways for stress management that we enjoy. Exercise and nutrition are forms of stress management. We will talk about yoga and meditation as well.
Self Care
What this all means is self care. You come first on certain aspects of your life. When you are cared for then everything you do is done better. It is so easy to let daily responsibilities get in the way of your health. We don’t usually even realize this until we get overly stressed or sick. It is absolutely precious to sometimes just allow your self To Be.
