Personal Training Blog with Douglasville Personal Trainer David Hansey

Getting a great workout at the gym is a piece of cake. But at the busy club in Douglasville where I train, I see people struggling just to make it to the gym and then a lot of them wasting their time once they are there.

Fitness takes a commitment. Give yourself over to YOUR NEEDS one hour per day (come on that still leaves 8 to sleep, 10 to work and another 5 for assorted things!)

During that hour you gotta move. No group fitness classes, no chatting, no reading, no rest periods between sets. Here is what you have to do. ** Note — I don’t say no group fitness classes because they are not good, I say it because the truly time rushed should focus on THEMSELVES, not on a preset routine made for the masses and doing an hour aerobics class does not give you your strength training. No sorry, even the ones that use weights are still aerobics and NOT strength training because you are not lifting heavy enough weights. So do classes on the days in between or when you have more time. For the truly rushed, this workout gets you in and out of the gym in an hour – enough said — here it is…..

Cardio – 35 minutes — 5 minutes to warm up and then 30 good SERIOUS minutes — you should be SWEATING

Weights — 25 minutes
You will do large body parts — think walking lunges and squat with a military press rather than thinking about small muscle groups like biceps. And you will do multiple sets but you will split them with another exercise.

For example, a set of walking lunges followed by a set of push ups then back to the lunges, etc. This way your muscles get a rest between sets without you sitting there.

Trust me, this routine will make you work and will make the MOST of your gym time. Anyone who is seriously rushed should do this. Oh, and skip your ab work, do it later at home instead of being plopped on the couch for the whole evening!

If you have no idea what the strength training portion should be, try booking a few personal training sessions with a Board Certified personal trainer. You will get a workout that you can follow that is set in the same amount of time that you have if you get a 1/2 hour personal training session.

Hope that helps you realize that there is a way to fit fitness into even the busiest day and make it to the gym — no excuses.

As a personal trainer, I get asked a lot about weight loss. Weight loss is not about a quick fix, magic bullet. Weight loss is about starting a new way of living. A way of living that is healthier, gives you more energy and makes you look better.

Strength training and cardio are not a short term fix to drop some pounds. You should be looking at your fitness as a long term lifestyle change that keeps you going. And keeps you healthy forever.

It is one of the reasons that I am always preaching doing a steady routine rather than going all crazy and running out of steam after just a couple of weeks.

A new lifestyle means adopting new habits. Your old habits helped you pack on the pounds and they will do the same if you go back to them. So why not find a way to make your new lifestyle something you love.

That does not mean doing something you hate every morning. I am a runner but I know a lot of people hate running so don’t get up and force yourself to jog every morning. You will soon give up. Find something you LIKE. Even if that means just enjoying new tunes on your ipod or the feeling of accomplishment after a good workout. Make it work for you!!

Want to burn some serious calories? Well then you have to get serious about your cardio.

I am an elliptical fanatic as well as an Arc Trainer lover but the last couple of weeks, I have been telling people to get back on the treadmill for a few sessions. Why? Not because it is necessarily better. But because when it comes to fitness equipment, it is one of the few pieces that cannot be cheated by Lucy Loophole.

Sorry, finding a way to get in your 20, 30, 45 or hour workout without actually training and feeling it is a pipe dream and like all diet and exercise loopholes, you pay the price.

Remember all the low carb foods that came out a few years ago that had more calories that the products they were replacing. Same deal. If it is too good to be true, it is. And sadly. I see dozens of people every day cheating the elliptical to just “knock out a workout”. Good way to tell you are working hard enough? You should be sweating. If you never sweat when you come to the gym, you are not special, you are just not working hard enough.

So here are my top cardio tips based on my personal training experience:

1 – Pick a machine that you can do for a good 30-45 minute sweat building workout. And don’t be afraid to change the machine mid-workout for something different or to change it completely if you are not getting results.

2 – Throw your towel over the timer or use the timer as an interval tool. Don’t be a clock watcher and get all bummed that you are going so slow. Either tune in and use the timer as a tool or tune out and ignore it.

3 – Don’t eat the calories you burn — ya — lots of people do!! And since the calories may not be accurate for you, you could be sabotaging your goals. Just do the time, ignore the calories.

I always hear about people who travel for work. And I know that travel combined with work can make this very hard.

You HAVE TO make fitness a part of your everyday life. I have an amazing client here in Douglasville who has lost a lot of weight and changed his lifestyle who wrote me an e-mail about his workout becoming an extension of his workday. I love that mindset.

When you travel for work, you need to find a mindset that you can work with, one that makes you get it done. For some travelers, this is a little strength training in your room with a yoga mat and some bands you tucked into your luggage. Then maybe a brisk walk or run to get your cardio in. For others it means ensuring that you stay in hotels that have comprehensive fitness facilities and nice gyms that you are going to use.

Find what works for you!

Hey there to everyone in Douglasville who reads my blog but also to those who don’t live here. I sincerely hope that you find this a valuable resource in your healthy lifestyle. If you enjoy it half as much as I enjoy writing it, then awesome.

I wanted to share a couple of ideas to inspire you.

I realize sometimes the gym can get a bit boring and your regular workout can get a bit tedious.

Scientific research also has proven that your body responds best when you make changes and new challenges.

When I train personal training clients, it is easy to change their workouts and make sure their muscles are always challenged in new ways. It becomes more difficult when you are talking about challenging their mind or spirit to be excited and eager to work out.

Children are a great example. When something is fun, they do it regardless of how hard they have to work for it. Once you take away the fun factor, they are very difficult if not impossible to motivate. Well we may think that we have matured past that but not that much. So try to make it fun and you will get a huge workout without even realizing how hard you worked.

Get off the couch and try a few of these ( or all of them) to breathe some life into your body and your fitness.

– Hike. Hiking takes a lot more strength and burns a ton more calories than just plain street walking. Plus, it is fun and great for your balance and stabilization. And you can hike miles and miles and it does not feel like work.

- Bike. We in Douglasville are fortunate to live very close to the Silver Comet trail. An excellent place to get out and pedal with no worries of traffic, barking and biting dogs, car doors opening on you and all the other perils of street riding.

- Trail Running. If your street running routine is getting a bit dry, some trail running either alone or with a friend will take your eyes off the horizon or the clock on the treadmill and put them down watching for branches and roots and the miles will literally fly by.

- Tennis/Golf As the weather cools here, it is a good time get out on the tennis or golf course. No cart riding and no doubles. Make the time count.

Still not motivated? Then get your butt into the gym for a serious kicking with some personal training sessions. COMMIT to doing a month of serious training and the results will keep you coming to the gym over and over!

Well it is October and I am seeing more and more people coming to the gym. And I am seeing a lot of people asking about personal training as a way to get in shape. They have finally decided to get serious about changing their bodies and that is wonderful.

That is the first step in moving toward that healthy body that I know you want. Perhaps losing some weight or gaining muscle or helping with health concerns like diabetes or hypertension. Whatever your goal is, remember that it take commitment to seriously change your body.

And you should deploy every weapon in your arsenal in order to make it a reality for you. I mean really throwing time, money, energy and commitment toward your goal. Changing your life is not easy — or you would have done it already.

Do you have a hard time preparing healthy meals? Maybe buying veggies prechopped for a few weeks. Maybe making some time to look up some new recipes.

I am not saying spend money that is not necessary — I am saying commit. There are things in your life right now that are screaming at you to change. You need to take the time to change them and if it costs a bit for the first few weeks to make a change that will last a lifetime.

A few ideas — do these for 30 days
1- personal training — ideally 3 times a week, but 2 if you can commit to doing the 3rd on your own — do EVERYTHING the personal trainer tells you to!!

2 – food — healthy eating is crucial so keep a diary (there is a great free one you can print off in the links section of my other site) click here to go to 4 fit bodies — Keep this diary in detail with everything you eat and drink

3 – drink! drinking water helps your body with all functions. So drink it! No excuses.

4 – sleep. You need enough sleep and changing your body and working out will make you tired as your body adjusts so commit to getting enough sleep.

I am asking you to make these changes for 30 days. That is all !! Some changes will take effect quickly but all of these will become a habit in 30 days so keep going, it is only a month to make changes that will be habits for the rest of your life.

Changing your body is like looking for buried treasure. It is much easier but it still requires a few things. Personal training is the map, your personal trainer is the compass. And you are the captain of the ship who must take your body on the course to improvement.

As I have mentioned before, you need to really evaluate a personal trainer’s credentials. Make sure they are BOARD CERTIFIED, see the link above if you need more details on that. And make sure that they are professional. Watch them train someone. Do they keep track of your workout and your weight, yes, write it down. Watch their style. Make sure they have what you want.

Then do the things they say. I require a medical form before you start. I don’t just want it. It is not just a formality. I NEED IT. So if a personal trainer asks you to do something (like fill out a medical form prior to your first visit) then do it.

Then follow their advice. If they say you should show up early to do your cardio or warm up. Then show up. I find clients who show up 30-45 minutes early to do their cardio are never late for their session and get the most bang for their personal training buck. While 45 minutes of cardio is ideal for most people, it you have to cut it to 30 because you were stuck in traffic, then so be it. Better than missing the sessions that you are paying for, isn’t it.

Then if the trainer asks you to do something besides your sessions, be honest. If I ask someone to do cardio 3 times a week for 45 minutes, it is because it is what they need to meet the goals they have told me. It is not for me! It is for you!! As your personal trainer, I want you to meet your goals (and regardless of your personal trainer, they should be focused on your goals!) If something is impossible for you, be honest, the trainer can explain to you how this will affect your training. I really don’t see (sorry, but I don’t) how you cannot squeeze an hour for yourself into a day. I work from about 5 in the morning until around 8 most nights and I always find time for family and fitness. Not a lot of time for TV watching, video games and sleeping on the couch, but make YOU a priority in your life.

Watch your food intake. Just because you are working out more does not mean you have a free pass when it comes to food and drink. Your body is a complex machine and natural whole foods are best for it. Lean proteins, beans, vegetables, fruit. Restaurant meals, frying, processed foods and simple sugars are rare treats, not a part of your daily nutrition. You will find your body works best when you fuel it properly. Need to know what to make for dinner. I have made a free recipe and food site just for that. Douglasville Weight Loss is my site to help you get healthy and figure out what to cook when you can’t think of a healthy thing to cook. There are lots of cool new things coming to that site every day so I hope it helps everyone develop a great way to eat and enjoy food in a more healthy natural way.

I have seen some SAD ASS personal trainers in my days at the gym here in Douglasville. They show up (often late!) unprepared, unprofessionally dressed and without a personalized workout for the client. Then they float around the gym with their client in tow dishing out some of their half-assed advice.

Sorry to be so blunt, but that is NOT a personal trainer!!!

A personal trainer is professional. They are on time and expect you to be too. They have a customized, personalized workout prepared for you based on your goals, your needs, your limitations and your medical history. This workout is WRITTEN DOWN so your progress can be tracked.

A professional personal trainer also is board certified. If you are not sure what I mean by board certified, there are INDUSTRY STANDARDS that you want your personal trainer to have. To not only get you a good workout but to get you a safe and effective workout. Click Here for more info on board certified personal training.

Sorry if this is a bit of a rant. But I see people making their decisions every day based on less than the ideal amount of information. Don’t based your decision on friendship, sex, looks or price. There is no reason to work out with a male or female, old or young or a friend.

Get the BEST personal trainer you can afford. One session a week with a highly qualified personal trainer will do more for you than 3 sessions a week with a mediocre one.

I hope that helps you in finding the PERFECT personal trainer for you!!

God, I can’t tell you how many people I see every day struggling with their workout. Even people who think they have a good routine and think they are doing something good for themselves usually have it wrong. Fitness and strength training are like any other behavior, they are learned. You don’t just show up at the gym and know what to do with every piece of fitness equipment and every accessory. I mean, come on, is that realistic?

I watch people every day at the Douglasville gym where I do some of my personal training doing things that are ineffective, dangerous and sometimes just plain crazy. I also see people doing things that are considered rude by other gym members (remember you are in public here).

Let me cover a few of these things.
Rude things – at a gym, you should remember that you SHARE your space with others. So just like when you were in Kindergarten, you put the weights back where you found them. And you wipe you sweat off the bench or machine where you left it. And if you are doing a lot of sets and someone is waiting, then you should ask them if they want to “work in” where they do their set while you do your rest. Seems really simple, doesn’t it.

Now, on to the incorrect — this list could be endless. I see almost every move being done wrong almost every day. Want to see a bunch of them at once, then look in on one of the fitness classes with weights and you can see every incorrect version of a deadlift you ever wanted.

Basically, your body should not move outside of its normal range. So elbows stay close to the body, back does not round or arch, knees do not extend over the toes– get the idea?

Listing out every single way to do a move wrong would take me forever so my personal feeling is that everyone owes it to themselves to invest in their body. Even if that investment is one training session to go over your current routine for improvements or criticism. Even if it a month’s worth of sessions to get a routine you can do on your own that is safe and effective. Make the investment. Seriously, even if you think personal training is not in your budget. Most of us have a few things we can adjust (like dropping out the 800 calorie whipped cream covered coffee sundae drink in the morning that is $6). Hmm — just doing that and you already have a couple of sessions a month!

I will go into some basics about alignment and incorrect moves again in my next post with details on some of the moves that are performed wrong almost all the time!!

Until then, I wish you the best of health and greetings from beautiful Douglasville, Georgia.

Dave Hansey
Personal Training Blog

Well, there are many group fitness options here in Douglasville and everywhere else. And they can be a good addition to your workout routine. I caution you though about assuming group fitness and fitness classes will be enough to make dramatic changes to your body.

Fitness classes are made for the masses. So many of them are good cardio options. I like to suggest spinning and cycling classes for cardio to many of my clients as a cardio alternative. Fitness classes cannot get you the same results as personal training for obvious reasons. Personal training is all about you. Customized for you, personal training takes your personal needs, limitations, injuries and everything else that is unique about your body into account. How can anything made for the masses compare to that?

Now, while I am discussing personal training and fitness classes, let me make another comment. A great healthy body is like any other pursuit. You have to invest the time. You can’t just show up to your session with me a couple of times a week and expect huge differences. First, you must do cardio and warm-up prior to your personal training session. You must do enough cardio to burn more calories per week than you put in your mouth.

Now, I hope you are not feeling depressed thinking that you now need to do lots of group fitness and personal training. Au Contraire! Most of my personal training clients who were doing their own routine or taking group classes have found that the total time they spend in the gym has gone down when they start to perform movements that are geared to their needs using a scientific approach.

So if you are not getting the results you want from fitness classes or from your workout and need or want to get serious, give personal training a try by giving me a call.