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Structure of an Elite Personal Training Workout

The structure of a training session may be as follows:

  1. Dynamic Warm Up 10-mins
  2. Power/Skill Development 5-mins
  3. Strength 20-mins
  4. Functional Hypertrophy 15-mins
  5. Metabolic Conditioning 5-mins
  6. Recovery Cool Down 5-mins

You can structure your own workouts like this:

  1. Dynamic Warm-Up (10 minutes): The initial phase involves progressively practicing movement patterns that you will be training during the main workout. It’s crucial for preparing your muscles and joints, enhancing flexibility, which significantly reduces risk of injury. By practicing similar movements which you’ll perform later, your body becomes more efficient during the session.
  2. Power/Skill Development (5 minutes): After the warm-up, this portion of your workout focuses on fast-twitch muscle fibers, which are essential for power, speed, and supporting healthy aging. By utilizing short, intense bursts of intentioned movement, it improves neuromuscular coordination and explosive strength, translating to movement efficiency during daily activities.
  3. Strength (20 minutes): This is the core of your workout, focusing on major lifts like squats, deadlifts, chin-ups, or dips. There are many valid exercises to consider focusing on (like Bulgarian split squat vs. seldom doing bilateral squats). This phase is crucial for building overall muscle strength, joint health and bone density. By targeting your specific structure and aesthetic goals, it also helps in sculpting your physique as a highly functional being.
  4. Functional Hypertrophy (15 minutes): Here, the emphasis is on controlled repetitions to maximize time under tension. This promotes protein synthesis and muscle turnover (hypertrophy and atrophy natural processes) and also enhances muscular endurance and stability. It’s great for improving the functionality of your muscles in real-life scenarios, becoming functionally aesthetic in the process.
  5. Metabolic Conditioning (5 minutes): This high-intensity finisher boosts your metabolic rate, leading to increased calorie burn long after the workout (afterburn effect — gotta love it!!). It’s excellent for cardiovascular health, improving overall fitness levels and being bang for the buck timewise.
  6. Recovery Cool Down (5 minutes): The final phase is about gradually lowering your heart rate and relaxing your muscles. Start with standing stretching and then emphasize the areas of stretching which may be specific for you or related to the movements practiced during the workout. Plus, it is also an opportunity to decompress, enjoy the feeling of accomplishment, and then carry on in your powerful embodiment.

Just get moving.

Ultimately, you must believe in yourself to practice intentional movement because with consistency, you may embody both resilience and power.

Thank you for reading and subscribe below.

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10 Lessons I learned From Coaching 5,500+ Orangetheory Fitness Classes

Orangetheory promotes itself as a program that helps people get, “more life.”

As a coach, I can definitely attest that OTF gave me more life in ways I never previously imagined.

I like to say that I have, “graduated,” from OTF because while the career progression wasn’t there for me there, I always knew that there would continue to be opportunities to improve one’s skills in working with people as individuals and in groups.

10 Personal Benefits of Orangetheory Fitness:

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Why Exercise, Physical Fitness is a Moral Virtue

Training the body and exercising vigor is inherently valuable to the human soul.

With every passing day, I think about the ways my body and mind have changed with age. There is no going backwards. We’re here at this point, so all that we can really do is to accept it and to act accordingly.

Time is the most valuable human asset of all.

I often struggle to motivate myself to do the things that are necessary to live an honorable and dignified life. Even though I have felt degraded from excessive video games, substance abuse, and instant pleasure seeking activities, I believe in the real opportunity for personal redemption.

Our human lifetimes are short, even though most of us are given more than enough time to achieve a virtuous legacy. We are born, we live, and then we die. I believe that every human has a mission to serve in some way and that you already have everything you need if you just listen to the inherent wisdom in your body.

People who are on the brink of death often have regrets about the way they lived their life and they regret the actions that they should have taken. I’m not here to tell you what actions you should be taking, but I do believe that exercise will support you in every capacity.

Physical exercise allows you to buy time.

Money cannot buy time, but it is known that exercise slows down the aging process. Exercise also allows for the maintenance and support of the brain’s executive function — which is crucial for optimizing the limited time that you do have.

So not only does working out give you more time, it makes the time that you do have even more valuable.

Four hours of working out per week will buy you more far more than four hours of life to replace that initial investment. Exercise, nutrition, and rest are the only ways to buy time. All you need is a one hour workout per day, four days per week.

Fitness is an investment, perhaps the most worthy of all investments.

There are not enough excuses in the world that you can’t make time for just four hours per week of exercise. I guarantee that if you are honest about the ways you invest your time, you will notice activities that are not truly bringing you long-lasting fulfillment in life.

This very moment is the only thing that we have. We do not control much in the universe. Our bodies can be damaged through accident by no fault of our own. Our money can be taken away from us. All you have is this moment and what you choose to do with it.

Aside from reading this fitness blog, what do you choose to do now? Keep reading for more strategies to stay motivated.

You should understand the root causes of your vices.

A vice is an opportunity cost because it takes time and energy away from the pursuit of excellence. A person cannot be virtuous when they are enslaved by their vices. Life is truly an internal game and you can find the keys to your freedom within your own heart.

I have been thinking about my own vices a lot because I want to be a good man. Actually — I want to be a great man. I want to die with dignity and knowing that I left a profound legacy in human health in 2020 and for hundreds of years to come. I don’t care if people know my name, as long as I made a difference.

But when I smoke a joint, I become selfish, forgetful, and docile. When I seek the validation of attractive women, I become egotistical, inflated, and useless to humanity. And when my home is a dirty mess, the intensity of my mission is lost to disarray.

I now understand the root causes that allow for weakness and sadness. It happens when I ignore or do not act upon the inherent wisdom already inside of us. The inherent wisdom inside of all us makes us whole.

You already have everything you need to succeed.

Dear fellow Earthling, there is no separating us from the air that we breathe or the water that composes us. We are truly creatures of the planet — an expression of the very organism that came before us.

There are trillions of life forms inside of us including human cells, bacterial cells, viral cells (good and bad), yeasts and more. We are inseparable from these biological necessities and we all have a purpose in life.

I believe that the antidote to depression and despair is service and altruism. Expanding on that, I believe that for true fulfillment, service must be aligned with your own personal purpose. There is glory to be shared in the path unknown and by offering your gifts to others, you allow people to rise up alongside of you.

You are the role model for people closest to you.

The world needs more positive role models, especially in fitness. There are too many people out there feeding the ego instead of serving the greater good.

Your workouts and physical fitness will improve your life and the lives of those around you, even if they don’t realize it yet. We must strive to understand the nature of people through compassion and positive regard. Shaming others is a vice that degrades moral virtue.

You are already good enough and you are complete in this moment.

I challenge you to release attachment to outcome. Stop attaching yourself to the idea of looking a certain way. Instead, visualize yourself feeling strong and empowered.

Ask yourself, what simple thing can you do now that will take you one step forward in the pursuit of excellence?

I believe in you.

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MiR Weighted Vest Review Short Adjustable 20-60 lbs: Training for Running, Workouts, and Fat Loss

The weighted vest could be the absolute best fitness investment, but ARE YOU READY for the hard work ahead?

I have had weighted vests in my arsenal for plenty of years now and they work. They absolutely work well and are effective by helping you overcome new levels of discomfort and become whatever you want to be whether fitter, faster, stronger, leaner, ripped, shredded, athletic, muscular, toned, or you just want to burn some serious body fat.

This article was written so that you can make the best buying decisions when it comes to complicated world of fitness. I’m also extremely passionate about exercise and helping others. The links are Amazon.com affiliated.

MiR Weighted Vest Review: Short Style for Workouts, Running, Fat Loss.

The benefit of short style weighted vests is that they keep the weight in a more centered area and your core does get stronger this way. The longer vests are for people who want to distribute the weight all around and perhaps the longer vests are better for people who are using it for walks.

MiR Adjustable Short Weighted Vest on Amazon.com

Even so, in most cases, the short style will be more suited to your needs. There are great options for women as well, though women can wear either based on their anatomy.

MiR Ajudstable Weighted Vest for Women on Amazon.com

I have heard really good feedback about this one as women are becoming increasingly interested in strength and health.

Weighted Vests have what scientific support?

When I dig through the research, I find some interesting articles about muscle activation and energy use from the military of multiple countries studying loaded carriage. What has been known for a long time is that the heavier the weight, the greater the energy use. It’s a way to burn more fat in a shorter time frame.

This is a video capture of Rich Froning in a MiR weighted vest. He is one of the fittest people of all time.

MiR Weighted Vest Cons:

Let’s start with some possible drawbacks:

  • Shoulder straps can become uncomfortable especially in longer workouts.
  • Can be challenging to put on the weighted vest (best to do it while laying on the ground).
  • Fits most people, but not all.

MiR Weighted Vest BENEFITS:

This list covers some of the features that help it stand above other weighted vest brands.

  • Very compact as it is designed for max mobility.
  • Lining is doubled throughout the shoulder with contoured padding for comfort.
  • Increments of smaller weights allow you to adjust to resistance to your needs.
  • The mid-chest belt will prevent the shifting or bouncing.
  • Adjustable straps help give it the perfect fit.
  • Handles usage well and could last a lifetime.

Weighted Vests are great for men and women.

 

Science Says: Weighted Vests Burn a Ton of Calories!

 

Most body types benefit from a weighted vest training program. The key is to start light and gradually build up. Let me repeat that, the key is the start light and gradually build up. That’s why MiR offers adjustable weights so that can take them out and put them back in as needed.

Weighted vests tone the body in a way that nothing else does. I’m not saying that weighted vests are necessary for an aesthetic look, but I seriously believe that working with vests can strengthen those deep core muscles and just make you a finer physical being.

Furthermore, a larger person who trains with the vest will notice their fitness has improved in everyday life when they take off the vest. Meanwhile, an athlete or recreational fitness person can gain respectable lean muscle by increasing strength against resistance and recovering from that process.

Weighted Vest FAQ:

Is the MiR vest good for running? Yes, because of the short style the vest will work well. Make sure to start with light weights, maybe 10% of your body weight or less loaded on the vest to start initially.

Will it help build lean muscle? I have no doubt that with enough consistency, you can gain lean muscle, yes for sure. I also really feel the muscles around the lungs!

Who is a weighted vest best for? Tactical athletes such as firefighters, people who lift weights, runners love weighted vests, yoga enthusiasts, and even people who play basketball, football, and soccer.

Weighted Vest Caution Safety and Prevention Tips:

Common injuries associated are associated with prolonged load carriage so make sure to progressively build up your efforts instead of over-doing it.Some things to be aware of are foot blisters, stress fractures, back strains, metatarsalgia (foot pain), and knee pain.

Preventative action is key, such as maintaining good posture and improving load distribution. Staying hydrated is another injury-prevention method.

For the foot comfort, closed-cell neoprene insoles and use of an acrylic or nylon sock, combined with a wool sock, reduce blister incidence.

Become who you were meant to be!

There is a good chance that a weighted vest would be an incredibly valuable tool for you — particularly the MiR Weighted Vest.

The question remains though, do YOU have what it takes?

Follow the blog to stay tuned for updates!

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If your knowledge is ego-driven, you will never reach nutritional enlightenment

Do you already know what to eat?

I have noticed a very common cycle for people who are trying to improve their bodies by letting go of excess weight.

They know that if they just eat a certain way, then they will deserve the outcome of weight loss.

There are two issues with this. The first is that they think they already know, which leaves no room for the unknown to reveal itself. The second issue is that they become too attached to the outcome instead of becoming fully immersed in the process.

If your cup is already full, then how will you receive the wisdom of the ancients? You must first empty your cup.

Nutritional enlightenment involves at least three layers of your being.

I will briefly introduce these three layers and expand upon them in future articles.

1. Your subconscious and deeper primal processes.

We can categorize this as that which you are not consciously aware of, but acts as a compelling force nonetheless.

2. Your conscious thoughts that you are actively aware of.

These are the thoughts and feelings going through your mind that are most visible or readily identifiable. While these are extremely important parts of our reality, we may focus on it too much or even drown in toxic ideas that influence us away from supporting our deepest needs.

3. Our social selves and how we physically interact with the world.

I can think of other ways to guide us than being ego-driven. Perhaps we can be soul-driven or others-driven. While the ego is necessary for individuals in order to operate in this world, never lose sight of the fact that every single thing in the universe is connected. I believe that most nutritional problems that people face are due to a disconnect with the nature of life and living things.

You have the opportunity to absorb the vital forces of plants and living things on a daily basis, rather a privilege! You can honor the sacrifice by intentionally directing your energy towards the healing process (whether individually, community, or globally).

And…

YOU can manifest a life of wellness and abundance!

Fall in love with the process and let go of attachment to outcome.

I think a reason why I haven’t been updating the blog enough is because I have been focused on outcome. I want this blog to reach a million views, I want this blog to change people’s lives, I want this blog to one day support me financially. To be honest, while those outcomes would be positive, I feel an anxiety about whether I am even capable or worthy of it. Yet, I feel drawn to something compelling about helping others through this channel.

The process is about what we have now in this moment and every part of the process should be honored and respected. Failures are not failures, they are feedback and opportunities for regrowth. Maybe we need to hurt today so that we can love tomorrow.

I just know that there are unlimited possibilities, but we’ll only have this moment once.

Are you on the path to nutritional enlightenment?

I’d love if you followed the blog and made a comment about something that resonated with you.

Stay tuned for more.

 

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