Monday, July 13, 2015

The Right Trainer Matters | Operation 健康アップ Week 2

The second week went overall pretty well since I worked out 4 days, but we had a staycation at The Fullerton Hotel Singapore last weekend and it kind of messed up my eating plan. It's so hard to keep to a nutritious diet during holidays!!!

Gym Workouts
I went for my third and fourth session on Monday and Friday again. I think the schedule suits us best and I'll try to keep it fixed as much as possible. It is really tiring though as I go down after work but I guess that's what it is in real life. You don't always get to go to gym all fresh and ready to hit the weights. Most time, you have to drag your sorry ass there.

For Session 3, Jen took me through my workout for A1 and A2 and he was excellent. With his help, I finally understood how to do the perfect form for Split Squats {must remember to keep my back straight and push back with it first before my butt} and the Chest Supported Row to Chest {squeeze & hold at the top!!}. No wonder he is the gym manager!! hahaha.

When I was doing the Split Squats, I told him that my knees suddenly buckle sometimes and he diagnosed that the muscle behind my knees are pretty weak or something, so he massaged and told me to train them immediately after massage to make them stronger.

After that Elenor took over and somehow it went downhill from there. I guess I find her not as detailed and assertive enough for a personal trainer and felt that half the time, she was not around, especially when I needed her for the extra push and support to complete my sets.

She was spotting a few clients, which happens in Genesis gym even during personal training for the experienced gym-goers, but I don't expect that to happen to me until a few weeks later in my program since I'm still in the beginner stage and need someone to guide me through the set, or at least most of it.

We were in various parts of the room so sometimes she will start me off, then suddenly leave, and it's the end part where I need the extra encouragement and she wasn't there. A few times I started or ended my sets and she didn't even know.

It left me pretty frustrated as in that case, she shouldn't have taken over my training and I might as well have been under someone else.

I went back and talked to the boy, wondering if I was being too critical but he affirmed that as a personal trainer, he/she needs to be there for me now especially at the beginning stage to make sure that I have the right form, and to keep me on track. A right personal trainer can make or break the session and if I'm not feeling it with somebody, I shouldn't waste time with that person.

I don't have the luxury of working out at the gym whenever I want, as many times as I want, so my time there has be used most purposefully for me to attain my fitness goals in the short time-frame. After that session I kind of knew which kind of people can do that for me and Eleanor is not that trainer for me.

I informed Jen that I didn't want to train under her for any of my future sessions and he said that he'll try to accommodate as much as possible.

For Session 4, Jen took me again and pushed me to increase weights for most of my exercises and supported me through my sets. I also finished strong in my Battling Ropes, which I was struggling with for my previous few sessions. That's what I wanted!!

This is my latest workout plan {he made some changes} with weights I'm using:

A1. Dumb-bell Split Squats, 4 sets, 12 reps - 5kg
A2. Dumb-bell Chest Supported Row to Chest {Neutral}, 4 sets, 12 reps - 8kg
B2. Catabell Romanian Deadlift, 4 sets, 12 reps - 20kg
B3, Standing Dumb-bell Shoulder Press {Neutral}, 4 sets, 12 reps - 4kg
C1. Front Bridge, 3 sets, 60s - 1kg
C2. Battling Ropes, 3 sets, 60s - Double ropes

Home Workouts
For the past week, I did my home workouts on Wednesday and Sunday nights. I'll try to keep this fixed as well. Sunday night was pretty hard as we just came back from our staycation and I was feeling reeeeeeally lethargic with no mood to workout. However, my dear "home personal trainer" i.e. the boy did his work and pushed me to focus on my goals, and work it baby!! It takes about 30 - 45 mins per home workout.

We have our own dumbell set at home and Jen planned this workout for me:

A1. Dumbell Lunges, 4 sets, 10-12 reps
A2. Dumb-bell Chest Supported Row to Chest {Neutral}, 4 sets, 10-12 reps
B2. Dumbell Romanian Deadlift, 4 sets, 10-12 reps
B3, Standing Dumbell Shoulder Press {Neutral}, 4 sets, 10-12 reps
C1. Side Bridges, 3 sets, 60s
C2. Burpees, 3 sets, 60s

The first time I did the home workout I felt really pathetic as I couldn't carry much weight. I was training in front of our wardrobe mirrors and when I saw how weak and flabby I was, it made me so sad that I just couldn't help but cry {gah seems like I'm crying so much lately??}. I was so atheletic last time.. how did I become this weakling??!

Deep down I knew the answer - I lost focus of my health and fitness by not working out as much, and eating so much junk food. I only had myself to blame.

The boy encouraged me and said at least now I'm trying again, and that's the most important thing. Yes, I am trying to get back on track again, and I won't let myself fall off. I will work hard to be that fit gal I was last time. 

Food Nutrition
Jen checked my food intake for the past week and I don't think he was very impressed :P I'm finding it hard to reach my protein and fibre count. It's really not as easy as it seems!! In fact, my fibre intake is in single digits when I'm supposed to hit 20g per day! Eeeks.

I'm trying harder to eat more salads daily but I guess it's just not enough so I've been increasing my fibre intake with Metamucil. Jen would prefer that I hit my counts with natural, fresh food instead of supplements though.

A good thing since I started my meal plan is that that I'm more conscious of eating healthy now and try harder to make sure Lil Pumpkin grows up with a habit of eating enough protein & fibre in her meals too. Healthy living starts from young, but it's never too late to start either.

Even during our staycation, I made sure that we ate salads and fruits with our meals. Unfortunately, I think I overate my calories per day due to all the good buffet food we had at the hotel but I also swam more each day there so I'm hoping it kind of cancels out??

Follow my Fitness Diary posts here or on Instagram {#AiFitnessDiary}

One-on-On Personal Training Updates:

Week 11 - Rolling in the Deep
Week 12 - Program End Report
Week 13 - Start of Cycle 2
Weeks 14 to 16 - Slow & Steady
Weeks 17 to 20 - Milos Giant Sets
Weeks 21 to 24 - Cycle 2 Program End Report
Weeks 25 to 28 - German Volume Training & MetCon Workouts
Weeks 29 to 32 - What Doesn't Kill You
Weeks 33 to 36 -  Cycle 3 Program End Report
Personal Training - Results 1 Year Later 
Good Bye Genesis Gym


An Apel a Day said...

It's great you're sticking with it. Way to go! Another thing that has a ton of fiber in it, is Chia Seeds. You can add those to any salad, or smoothie.

Stacy said...

Don't get discouraged. Take it one step at a time. Bet you're way fitter than me as you are already.

Unknown said...

I'm sure you can do it! The fact is, you have taken the very first step to engage a PT for your fitness journey, that alone is not easy! jiayou!

Adrine said...

Keep it up!

I laughed at the "drag your sorry ass" part. Really true! Sometimes when I drive to the gym after work, I get so, so, so tempted to take the turning back home instead. ;-)

Ai Sakura said...

Alissa: thanks for reminding me of them! I have a packet at home :)

Stacy: thank you!!

Scrapmum: thanks for your encouragement :)

Adrine: Ya.. I feel the same way too. But usually my hubby will send me there so bo bian, don't want to also have to go haha

Small Kucing said...

Jiayoh! Dont give up

Indah Nuria Savitri said...

you are on the right path..and keep the spirit high...I stick to yoga and try to eat healthier food..with cancer, we have no better choice than living healthier..