Guinea Pig Workout Weeks 6 & 7 - by Carrie Adamson

Sometimes life just takes over. I apologize to anyone who has been following me that I haven’t written a summary for a couple weeks. Like so many others I have other commitments and trying to juggle all of them can be tiring. Like others I am tired, get headaches, or just don’t want to get out and go. You have to want it, always remember the feeling that you get when you’re done and want it. Training, not just exercising is almost like a second full time job. I run six days a week, workout with Alan and Corina three times, so that makes for three days of double workouts. Each one is at least an hour. But it is a commitment I made and put priority on to make it at the top of the list. It competes with other things I do in my life, but I am determined to do it all. So here is what has happened in my training the last two weeks. 

My build weeks came back with a vengeance. Like Alan and Corina said after my recovery week my body did feel light, refreshed, stronger. But one day back at full speed in the studio and I was feeling the burn for sure. My second build session started with two legs days and one upper body. Any exercise that used weights had them increased. My second build week was on arms and I didn’t know if I was going to be able to make it through. Along with the weight increases I was pretty beat up from my running workouts and not getting as much sleep as I should from being out. I feel like a struggled a bit on my upper body days and there were times in my head I was telling myself I wanted to be done, not finish my sets. So hearing Alan behind me pushing me on to get through makes the biggest difference. I am getting down to the wire, only four weeks to go until my race, so making sure I get the rest and sleep I need is just as important as my running and weight training. 

I am starting so feel some aches and pains from the training. Alan calls them something different, but with his accent I can’t quite tell what the word is. I think it starts with the letter n? My soft tissue recovery work has been a welcomed treat at the end of my weeks. For the first time two weeks ago I was tag teamed by Alan and Corina during my massage, both working on my legs at the same time. Alan worked on both my legs and let Corina be the mean one and really work out the trouble spots making me grimace for the last half. Last week I was still having some trouble in my hamstring, or what I think is my hamstring and Alan taped it up with Rock Tape. This tape felt like it was a gentle stretch, a massage for the few days I kept the tape on. It is almost like a battle scar. I got asked several times what it was and I got to explain it making it seem like I am a trooper for battling through the pain. A cool feeling to have, knowing I am still able to work out and getting the attention my pains are getting taken care of before they become injuries. Just like sleep and rest, listening to your body for the aches and getting them treated is just as important. 

My life has kept me busy, two full time jobs – the one that pays the bills and training for the Boston Marathon plus spending much needed time with my boyfriend, family and friends. I am happy to do it all and hope that I have the right balance of it all. Back to the grind.

Guinea Pig Workout Week 5 - by Carrie Adamson

Recovery weeks fly by. Last week was the first opportunity that allowed my body to rest and I wasn’t on a build week in my gym training and running schedule. I almost wish it could have lasted longer. When you hear the words recovery week you may think, “oh yay! I get a week off from training.” But that is not the case. My workouts were shorter, but the intensity was still there. In some of my exercises I even increased the weights. In my previous weeks I have been doing four sets of all exercises, but this week I only had to do two, but that doesn’t mean it was easier. I still worked my muscles, but I just didn’t get them to that complete fatigue point where I am cursing Alan and Corina under my breath when I try to pick up a glass or get out of my chair. They told me by the end of the week I would feel rested and sure enough I did. My body wasn’t tired and I didn’t feel beat up. It will be a few more weeks before I get another recovery week and it will be a welcome break I am sure, but I will still work as hard as I do on my build weeks.

I got what I think was a compliment from Alan this week. On Monday he was saying that I am a good client. I come in and do my workouts and don’t complain, make excuses, or try to use less weight or do less sets. I am the guinea pig, but sometimes when he clients who are paying to get results they do not come in and work as hard. The way I see it, even if I wasn’t the guinea pig and especially if I was a paying client, I’d want to come in and put all my effort into my workouts. Working out with educated trainers is a benefit that I want to get the full experience from and I don’t want to cheat myself out of my time or potential.

Next week is back to a build week for both weights and running. I am only six weeks away from running the Boston Marathon, my ultimate fitness test. I will begin making modifications to my diet to supplement my exercise program. I have three tough gym days ahead of me so I am definitely looking forward to that recovery massage on Saturday after my long run.

Guinea Pig Workout Week 4 - by Carrie Adamson

This is the week I started noticing changes. It has been only a few weeks of working with Corina and Alan, but for the first time I really started to see and feel changes in the shape of my body. I am finally recovered from my cold and had a full workout our week of training in the gym and running. At the Wolf Studio I had two leg workouts and upper body in the middle of the week. It was Wednesday and I was on my first set of bent over rows. I am watching myself in the mirror on the first repetition and when I am pulling the bar in towards my chest I notice a cut in my arms that I have never seen before. Staring at my arms throughout the movements I am thinking, “Wow, look at my arms!” I commented to Alan that I noticed the new definition and that working on machines for over a year and half I never seen results like what I am getting now. I have been back to running my training schedule and last week I actually felt comfortable running my hill repeats, a part of training that is new to me. I remember being in the car and happened to put my hand on my leg and being amazed at how solid the muscle felt. I was on a fitness high feeling good about feeling fit and realizing my body is making changes. I have gained more definition working with Corina and Alan in four weeks then I have in using the machines at the gym in a year!

I have a bit of a confession to make to Alan and Corina. This is from my Friday workout when we worked lower body. I made it through my four sets of squats and was on to the four sets of walking lunges. After the first set Alan asks, “what did you have for dinner?” I had my dinner staple, a burrito made with a whole wheat tortilla, black beans, and chicken breast. His reply was that he noticed my belly was distended and my abs were not engaging like they normally do and should be on the exercises and he got Corina’s confirmation it was true. I hadn’t noticed this myself in the morning, I actually though I was looking good in the morning when I got ready. The part I left out about my dinner was that I had some chocolate cake, M&Ms and Girl Scout cookies for dessert. I didn’t want to say that I had a big dessert because I knew as soon as I said it I would feel guilty for the over indulgence. I try to limit my cheat meal to once a week, but that night my self control was lacking. One thing I have to say about this is that wow Corina and Alan know their professions, the human body, and even my body after just the few weeks we have been working together. Soon I will be giving up my sweets to really get ready for my race, that is what I want more than eating a few cookies: to perform my best at Boston.

Dispelling Some Myths and Misconceptions - Part 2

More Myths to Bust!

Myth #6: I can train twice per week and get good results 

It is true that you can maintain a level of fitness temporarily with such limited training. But if you wish to make improvements you need to do quality training at least 3-4 times per week, depending on your fitness level and goals. The body needs to be exposed to consistent stimulus in order to make changes, grow, lose body fat and get fitter. This also means you need to perform the same exercises consistently for several weeks. Doing something different at each session may be good fun but it will not produce good results.

Myth #7: As long as I train hard I don’t need to watch my diet 

This is a big myth and it is untrue. When you train hard you get more hungry, therefore if left to your own devices you eat more. If you want to lose weight the single biggest change you can make is to your diet. If you are training to get a performance improvement you need to fuel your body right to be able to build the muscle and replenish your energy stores to allow you to do the training you need. If nothing else consider that when you do a hard workout you don’t want to undo all that you have just achieved by rewarding yourself with a muffin after the training session!

I use nutritional counseling as part of every personal training program to help you understand and adapt your current diet and make it work for you. 

Myth #8: You need lots of equipment to train at home 

We have successfully trained clients of all levels using only an exercise ball and some dumbbells. Using such limited and versatile equipment allows us to design you an exercise program that is fun to do, extremely functional and provides the correct stimulus for your body. And the equipment costs less than a few months of gym membership! 

Myth #9: I know how to train so I don’t need a personal trainer 

If you are making all the gains you desire already then yes, you don’t need a personal trainer. But if you have additional goals, whether it is to overcome an injury, lose some stubborn weight or improve a specific aspect of your performance that you have not been able to achieve by yourself then a personal trainer is an invaluable investment. 

Myth #10: Group training is just as effective as personal training 

Group training means that each person in the group is doing the same training. Usually the sessions are designed beforehand without knowing who is even coming to the class so there can be no allowance made for individual needs, goals or current fitness. At best group training is a marginal calorie dump. It is simply not possible for it to be specific enough to meet your intensity, injury history, strength goals, preferred exercises and ensure you are performing all the exercises correctly and safely. 

We hope this series has been useful. If you have other questions please let us know, we may even start Part 3!