In case you didn’t know, I’m a member of the Silver State Gymnastics Team Booster Club.

You can check out their website here:

Carson City Gymnastics

Exercise Descriptions:

DB Romanian Deadlift/Split Snatch:

Hold dumbbells in front of legs. Lower DBs until knees want to bend and then straighten up. Dip slightly and snatch DBs over head with one swift movement, landing in a deep lunge. Switch legs on each rep.

Rest 60 seconds between each set.

Pushup w/ Feet on Swiss Ball with Jackknife:

Hands on floor, feet on Swiss Ball in pushup position. Execute pushup and then tuck knees into chest.

Rest 20 seconds before going on to next exercise.

Bent Over Row/Back Extension:

Grab barbell with overhand grip. Bend forward and row bar to stomach. Keeping bar held high, straighten back to standing. Bend forward and lower bar.

Rest 20 seconds before going on to next exercise.

20s squat jump/20s squat/20s squat hold:

Jump squat for 20 seconds, regular squat for 20 seconds, hold bottom position of squat for 20 seconds.

Rest 45 seconds between each set.

Tabata Bike Sprints:

Pedal hard for 20 seconds follow by 10 seconds easy. Repeat 8 times for a total of four minutes.

Pedal easy for 5 min between sets.

Front Squat/Push Press:

Grab barbell with an overhand grip. Rack it across the front of shoulders. Squat down to parallel and return to standing. Dip knees slightly and explosively press bar overhead. Return bar to shoulders.

Rest 60 seconds between each set.

High Dumbbell Row:

Grab DB with left hand. Bend forward and row DB to shoulder. Complete all repetitions and repeat with right hand.

Rest 20 seconds before going on to next exercise.

Good Morning/Reverse Lunge:

Rack Barbell across the back of shoulders. Pull hips back and bend forward. Return to standing and step back to deep lunge. Switch front foot on each repetition.

Rest 20 seconds before going on to next exercise.

Squat Jump/Chin w/ Knee Tuck:

Jump squat then grab high bar and do a chinup. Lower and perform a knee raise.

Rest 20 seconds before going on to next exercise.

30s plank/30s reverse crunch/30s Swiss Ball Crunch:

Rest weight on elbows and toes, keeping body straight. Hold for 30 seconds. Sit up and pull knees to

chest, repeat for 30 seconds. Sit on Swiss Ball and perform crunches for 30 seconds.

Rest 45 seconds between each set.

Dumbbell Swings:

Grab dumbbell with both hands. Spread feet and swing dumbbell back between legs to standing overhead. Repeat as many times as possible in ten minutes.

Lots of personal trainers email me asking how to post exercise videos to youtube.

Why post videos?

Lots of reasons:

• Easy to demo exercises
• To show ACTUAL PEOPLE working out (not fitness models)
• To connect with your clients and blog readers

I’m not a business guy or an internet guy, so I’m just putting up this simple guide to making and posting videos to help out my friends.

First, you need to make a video.

For a while I used a FlipCam:

But I wanted something a little higher quality for recording seminars, so I bought a Canon FS200.  It has better video quality, tighter zoom, and I can attach a wireless microphone to it and get cleaner sound:

When I’m shooting a bunch of videos in a row, I use a tripod.  For videos on the fly, I go freehand.

Film your exercises and you’re good to go.

To transfer your video files to your computer, just plug in a USB cable and move the files to a folder on your desktop:

Once the video is on your computer, name it something to help you remember what the content is.  You’ll be able to change the name once you upload it, this is for your own purposes:

The next step is to post your video to youtube or other video sharing sites (viddler, google video, facebook, etc)

A youtube account is free.  Here’s mine: Carson City Personal Trainer

People get hung up on naming their channel.  Just pick something descriptive.  I used Wold Fitness because… my business and website are named Wold Fitness.

When you’re logged in, click the blue “Upload” link at the top of the youtube homepage:

It will take you to a page like this:

Click the yellow “Upload video” button.

Select your video file:

It will immediately start to upload to youtube:

While it is uploading you can go ahead and change the title, write a description, and add keywords to make it easy for people to find your video:

Then it will be uploaded and ready to watch!  Good job.

You can send people to the video page by using the link in the address bar at the top.

If you want to take it to the next level you can EMBED your video on your blog or website.

Click the “Embed” button below your video:

It will give you some html code and the choice of a few different options.

I choose a few, like the size and the color of the border, but you don’t need to do that.

Highlight the code and copy it to your clipboard:

Now go into your website or blog editor and paste the code:

And when you view the page, it will look like this:

Here are a few examples of pages I’ve used videos on to demonstrate exercises:

• Canadian Power Travel Workout
• 6 Week Workout For Busy People
• 6 Week Workout For Fat Loss
• Frozen Heat Travel Workout

Best of luck and have fun!

A few years ago I had a consulting contract with a “big box” chain gym.  Their personal trainers were selling about $50,000 worth of training every month, but people were quitting left and right because they weren’t getting any results.  No one knew what to do.

Enter Lucas.

They brought me in to train the trainers, write sample programs, and come up with ways to help people lose weight, get toned, and be fit despite having amateur trainers.

After lots of seminars and training sessions I came up with several ways to help.

One of them involved a warm-up manual that trainers could just hand to their clients and have them prepared for their workout.

Below is the very first manual I wrote that wasn’t designed for college or professional athletes.  (Check out my shaved head, handlebar mustache, and glasses!)

Right click and “Save As” to download:

wold fitness functional movement warm up

Lots of things have changed since then.  The warm-up I use with my clients changes daily, depending on what we’re doing each session.

I tell you what though, it is light years beyond the old “walk on a treadmill for five minutes and then stretch” routine that you see everyone doing.

(oh, and guess what?  That big box gym is still using this exact manual, unchanged, because they can’t find anything that works better!  Sweet!)

GO FROM COUCH POTATO TO CARSON CITY GYM ADDICT IN 10 EASY STEPS

Deep down inside, you know exercising will make you healthier, happier, more energetic and more mentally alert. However, thinking about fitness and actually getting to the gym are two totally different things.

It’s not always easy to get started. Even though you want to get your buns to a Carson City gym, it’s just much easier to sit on the couch and watch another episode of Extreme Couponing! Here are ten easy steps to get motivated and addicted to your work out.

Start your workouts on Monday. If you give yourself that one optional “cheat day,” you’re going to take it… and then the next day, and the next day, and so on.  Hesitation leads to procrastination.

Never skip two days in a row. Tell yourself, “I missed yesterday so I absolutely cannot miss today!” Decide that you are going to work out, no matter how inconvenient it may seem.

Roll out of bed and right into your gym clothes. If you don’t have to rush off to work in the morning, try putting your workout clothes on right when you hop out of bed. Even if you won’t be going to the gym for a few hours, at least you will feel compelled to go because you’re already in the mindset and ready to go.

Don’t worry about showering after working out at the gym. Many women get it in their heads that they will need to shower after working out, which will then take up too much time out of their days. On days when you are pressed for time, consider yoga, walking, or strength-training exercises that won’t cause you to sweat too much.

Remember exercising creates energy. You may feel “too tired” to exercise, but remember your body will provide you with the energy you need once you get your engine started. You’ll leave feeling much more energized than when you started.

Start easy. If you try to run 5 miles on day one, you’re setting yourself up to hate exercising. But, on the other hand, if you start with a brisk dog walking, rollerblading or bike riding, you may be more inspired to get started. Some people feel they need a really kick-butt workout every time to make it worth your while. However, the most important thing is that you are getting out there, being active, on a daily basis.  Consistency beats any workout.

Change it up. You may love the elliptical machine or the treadmill but after doing them constantly, you will inevitably grow weary of your dull routine. Try to pick different types of workouts each day of the week, which will not only be good for your body, but for your mind as well.

Spend a few bucks. Get a new iPod or hook up with a personal trainer at your Carson City gym. You’ll find that a little bit of investment now will pay off with higher quality workouts and faster progress.

Keep it real. You may have been a started on your high school basketball team or been in great shape during your college years, but you shouldn’t fool yourself about your current situation. Even if you’re the type of person who can wolf down pizzas all day long and not gain weight, that doesn’t mean you’re in good shape.

Go to the gym for sanity, not vanity. Understand that getting to a Carson City gym will make you feel better mentally, calmer, and more alive TODAY. Look at the function exercising serves right now, so you won’t dwell on vague, long-term goals like “losing weight” or “preventing disease.” Feel better today!

24 HR FITNESS CARSON CITY HABITS

Fitness is not just something you commit to for one hour a day. If you want to live a long, healthy life, you need to change your way of thinking entirely and commit to these 24 hr fitness Carson City habits.

Start your day with a healthy breakfast. You’ve heard this one before, I know. Yet, in the real world, it’s very easy to hurry off to work without eating a thing. That’s more time for sleeping, right? Well, the question you should be asking yourself is this: “Is it worth taking in fewer vitamins and minerals, while also absorbing more fat and cholesterol for the rest of the day?” Research shows that people who eat breakfast reap more nutritional benefits, are leaner, have lower cholesterol, and are less likely to overeat. The Mayo Clinic recommends eating some carbohydrates, some protein, and a little bit of fat in the morning. (A berry and whey protein smoothie would be perfect)

Walk during your lunch break. You may have an extremely busy life, but you will enjoy benefits from at least 30 minutes of walking during your hour lunch. People who walk 30 minutes daily significantly reduced their risk of premature death, according to an 8-year-study of 13,000 people conducted by the American Council on Exercise.

Snack healthy. Since you need 5 or more servings of fruits and vegetables a day to reduce cancer risk, improve your memory, enjoy better heart health, bolster your immune system and slow signs of aging, you may as well add these as snacks. Low-calorie, high-nutrient choices like baby carrots, low-fat yogurt, apple slices, and raw broccoli make great munchies.

Drink water. It’s easy to forget to drink enough water during the day. If you’re fully committed to Carson City fitness, then you mustn’t overlook this important tip. Proper hydration helps with every bodily function from memory to liver processing. The body only releases excess fat when it is adequately hydrated. Aim for at least 8 cups of water daily.

Exercise. The CDC estimates that 60 percent of Americans do not get regular exercise. Working out more rigorously helps you maintain healthy muscles, bones, and joints. You reduce your risk of cardiovascular disease, cancer, diabetes, and depression as well. The more immediate benefits include: better mobility, improved stress management, a positive mood, and a boost in energy.

Sleep. The National Sleep Foundation estimates that two-thirds of adults do not get adequate sleep. These people are more likely to develop psychiatric problems, have memory problems, and get in car accidents. Aim for at least 7 hours of sleep a night.

Remember to plan ahead. Join a 24 hr fitness Carson City facility and schedule specific days/times for workouts in your day planner. Create a weekly meal plan, write up a grocery list, prepare meals in advance, and pack lunches. A little planning can go a long way for your overall health.

TYPES OF GYMS IN CARSON CITY

Whether you’re new to the area or you’re looking to up your fitness level, you’ll find there are many types of gyms in Carson City to choose from. The one that you ultimately choose is really up to your personal preferences and needs. Here are some of the gyms you might come across:

Big Gyms: You might like the big gyms in Carson City if you’re looking for multiple services and amenities or if you prefer to work out during the busiest times. Most people try to cram in a workout before or after work, so these two times can be busy at smaller facilities that don’t have as much equipment or space. Additional services like restaurants, spa services, and a full class schedule are usually offered by these behemoth gyms.

Small Gyms: These smaller placess are good for people who may feel self-conscious going to a larger facility where more eyes will be on them. Some people also just like to support “the local mom and pop shop,” rather than a larger, more corporate chain. Fans of small gyms claim that the customer service is unparalleled here and it’s nice that the front desk staff know them by name.

Powerlifting Gyms: You’ll find that some gyms in Carson City are essentially repositories for weight-lifting equipment. These are for the bare bones type of guy or gal who just wants access to heavy weights, chalk, and loud music, without all the other bells and whistles. Prices are usually low and like-minded people tend to gather at these facilities.

Cardio Gyms: Some fitness centers are aerobics studios that hold a number of group fitness classes, but do not have weight machines or other equipment for solo workouts. This is good for the type of person who thrives on group contact and motivation.

Women’s Gyms: There are some workout facilities that cater exclusively to women, who feel more comfortable in a quiet atmosphere, away from the intimidating presence of young male weight-lifters or the eyes of strangers. Older exercisers and pregnant women report feeling more comfortable in this type of sheltered environment.

24-Hour Gyms: If you are a real night owl or love those military-style 4 am workouts, then you should probably look for one of the gyms in CarsonCity that offers 24/7 access. You may still see reduced hours during the holidays, but at least you will have a better chance of going if you can work out whenever you feel like it.

Low Cost Gyms: You can find gyms in Carson City that offer memberships for as low as $10/month if you know where to look. In exchange for the low cost, you’ll typically find these centers are dirtier, more crowded, and have less service, so it’s important to remember that you get what you pay for.

Upscale Gyms: These posh fitness clubs have it all – from racquetball courts and tranquil spas to Olympic-sized swimming pools and private meeting space. Nutrition counseling, personal training, and massages may be included in your monthly membership.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

Thank you for subscribing to my Fit Body Bulletin.

I’m going to give you all of my best fat loss, fitness, nutrition, and lifestyle information to get and enjoy the body YOU want.

Keep an eye on your inbox for all of the latest updates, but if you ever have a few minutes, browse through the archives.  You just might finally find the ONE THING you needed to turn your life around!

Wold Fitness Personal Training