Personal Training Director, Jay McWilliams
Guess what? It’s my favorite month of the year….. STRENGTH MONTH! If you have been following my newsletters, you know how important full-body resistance training is to achieving all of your health and wellness goals. The benefits are countless: from increased metabolism, to decreased risk of fractures, to better cognitive function. If you do one thing for yourself this year, make it adding two to three days of strength training to your routine. A new 8 week cycle of Targeted Training is beginning May 28th, and this is a great way to begin a consistent strength routine. Please find below a description of Targeted and some answers to frequently asked questions about the program.
Targeted Training provides a middle ground between personal training and group classes, by offering strength training in 8 week programming cycles, in a well-planned progression to groups of up to 6 participants. You will receive the attention to detail, individualized coaching and support found in training, while still enjoying the camaraderie of a small tightly knit group, all at a much more affordable price tag than personal training. Each 8 week progression offers full-body strength training using a variety of equipment, including barbells, cable-machines, kettlebells, dumbbells, and resistance bands. You will track your progress over the course of the 8 weeks on a personalized tracker sheet. Most participants are able to see concrete improvements in strength over the course of the program. In fact, the majority of participants continue with the program for months to years and continue to reap the strength benefits. After the 8 week cycle of training, there will be an additional make-up week; to allow those who had to miss 1-2 sessions during the program a time to make-up these work-outs. At that point current participants are allowed to sign-up for the next cycle before it opens up to the general community. To maximize the benefits of the program, we highly recommend twice a week attendance, but once a week attendance is possible. Each session allows a maximum of 6 participants, ensuring a good training environment and plenty of one-on-one coaching from the trainer.
Yes! Targeted has the ability to be much more customizable than group classes and all levels, from beginner to advanced, can work out together and challenge themselves appropriately. One of the most rewarding aspects of Targeted is seeing your progress over the 8 weeks, which we track on a strength training tracker sheet. Beginners will be shocked by how much they can progress in these 8 weeks, and often report feeling encouraged and inspired by more advanced participants. It is a warm and compassionate environment with everyone supporting each other.
The program is designed for twice a week attendance and you will get the most out of the program if you are able to attend twice per week. However, if this is not possible in your schedule, you can attend once per week. If you are only coming once per week, it will be critical to complete 1-2 days of full-body strength training on your own outside of class.
We have found that eight weeks is a good amount of time to focus on a “micro-cycle” of training progressions, and this provides an easy way to allow new participants to enter the program at designated times. However, most participants continue to attend Targeted training for months to years; there are some members who have been doing Targeted twice a week steadily for three years and they have the strength gains to prove it! The program is designed to be used as a long-term progressive strength training program divided into 8 week cycles.
Targeted training has worked wonders for many participants with injuries and physical limitations. The small group environment and one on one coaching allow for safe effective strength training for those with some limitations. Personal training may be a better option if you are very restricted by your doctor or physical therapist, or if your goal is a more specific rehabilitation program for a certain body part. But, if you are looking for full body strength training while working around an injury, Targeted is a great option.
Targeted training fits more in the realm of small group personal training than group classes, and due to the small group size and level of attention it is an excellent value. At less than $20/session it is a fraction of the cost of personal training. You will also have the opportunity to utilize equipment that is not available to group class participants. We encourage you to speak with current Targeted participants and ask them about the value of the program.
Monday/Wednesday: 8:30-9:30am, 5:30-6:30pm, 7:00-8:00pm
Tuesday/Thursday: 6:30-7:30am, 11:30-12:30pm, 6:00-7:00pm
This class is designed for women who are new to strength training and are interested in learning the fundamentals of the three primary barbell lifts – the squat, bench press, and deadlift. Taught in a supervised and small group of women only, this class will help you find your strength and properly and safely execute the major barbell lifts. No prior weight training experience is required. If you’ve ever been curious about powerlifting and wondered, ‘can I do that?’, then this is the class for you. Come learn how to lift with the camaraderie and support of your fellow strong women! Each class will begin with a warm-up to properly prime your movement patterns and work on mobility prior to lifting. This class will follow a workshop-style – the first half of the class will cover the basic cues, setup, and execution of the lift, and the second half will include a weightlifting circuit incorporating the lift of the week. We will learn the basic movements using kettlebells, dumbbells, and resistance bands, and work our way up to the barbell lifts.
This class will cover the fundamentals of the three primary barbell power lifts – the squat, bench press, and deadlift. Taught in a supervised and small group of women only, this class will help you find your strength and properly and safely execute the major barbell lifts. In addition to barbells, this class will use a variety of equipment including kettlebells, dumbbells, cable machines, and resistance bands for a well-rounded full body strength training program. Come discover why so many women are switching up their old gym routines and changing their body composition with barbell training! This class is recommended for those who have some prior weight training experience but are looking to take your experience to the next level, or fine tune your barbell lifting techniques and increase your strength.
Once you have registered, we will email you with instructions to either sign up for Targeted on your own, or set up a one on one consult to discuss the targeted program and figure out if it is the right fit for you.
Written by Jamie Cocco
The birds are chirping, the sun is beaming through the trees, and you pass by a cow who stares at you right before you have to convince yourself for the tenth time that there is light at the end of this running tunnel. Running is not easy! Whether you are a seasoned runner, have a couple half marathons under your water bottle belt, or have written down on a piece of paper somewhere, you can’t remember where, but are pretty sure it is in the kitchen, that you are going to complete your first 5K this year. So where do you start, where should you be, or where are you going?
As a certified running coach who is also on a running journey, here are four lessons that I have learned so far:
Meet yourself where you are but push a little further each time. Stop comparing your beginning to someone else’s middle or your middle to someone else’s 15-year journey. We get stuck in the rut of seeing someone who inspires us or a friend who has been doing it for a while and try to match them. I catch myself trying to push too far too fast to keep up with more experienced runners. Running is a marathon, literally and metaphorically. Some days you just have to drag yourself out of the house and do your best. When you get to the place where your body pushes back, push a little bit further, and you will get so much out of it.
Gradually increase your distance and speed. In the past as a runner, I have pushed myself to injury because I am too competitive with myself and progress. If you are a beginner, go down the street to the nearest stop sign, farm, crossing, 10thmailbox, ding dong truck, or something close enough to be achievable, don’t stop, walking counts, and head back home. The next time go 10-20% further. Then the next time go 10-20% further. That means if you go out for 10 minutes today, then go for 11 minutes on your next run. It is the small steps in the right direction over a long period of time that make the difference.
Make every third week a recovery week, where you don’t increase distance or speed. It took me awhile to understand that shifting my focus from always gaining on my run to flexibility, balance, and strength can improve my running. Our muscles adapt faster then our connective tissue and injuries can occur when we don’t adequate recovery time. So give your muscle a short vacation, not to Fiji with those fruity drinks and colorful umbrellas in them, more like a relaxed binge watching session of Stranger Things, where you maintain your distance and speed, focus on flexibility through stretching, one of the other focal points to holistic health, and do some myofascial work (foam rolling).
Before, sometimes during, and after running, hydrate. I have been caught on both ends of the spectrum with dry mouth, wondering if the water station ahead is a mirage or not, and standing in line for a porta potty when I could be running. It is important to drink a lot of fluids the night before a big run, the day of your every day run, during a long run, and always after a run. Drink about 16 ounces of water in the 1-2 hour before you run and start to slow down your water consumption to 8 ounces during the final 30 minutes before your run, to avoid bathroom breaks. Drinking 5-15 ounces for every 15-20 minutes of running is recommended by Runner’s World. Click here to read more about hydrating from Runner’s World. More likely than not, if you do a road race, there is going to be a beer waiting for you at the end. Don’t worry. I am not telling you to not drink the beer, just drink water slowly first.
Remember, you can do it! Running is hard, so use these lessons I have larned to make it a little easier for you today. Please comment and let us know what worked for you. Thank you for reading my lessons and stories!
UESCA Certified Running Coach (United Endurance Sports Coaching Academy)