Tag: personal trainer

What Could Possibly Go Wrong (at Home)?

Crutches

When I was studying to get my certification as a personal trainer, there was a lot of information about making sure that the workout space was safe. At the gym where I worked, we were pretty conscientious about keeping equipment in working order and either posting a sign that something was broken or removing it from the fitness center altogether. It is all about keeping safe and preventing injuries.

While some gyms are better at this than others, now that so many of us are working out at home, what should we do to make sure our space is in optimal condition to prevent possible injuries? A recent article on CNN.com answers this very question.

The author, Melanie Radzicki McManus outlines several issues of which we should be aware. Some are fairly self-evident, but others often overlooked. Here are the main ideas:

  1. Check the space for potential dangers. This could be electric cords, rugs that move, ceilings that are too low, furniture that is too close together to allow room for proper movement. Make adjustments accordingly.
  2. Wear proper athletic attire. Bare feet (or only wearing socks) is hazardous for a number of reasons. Clothing should fit properly to allow for movement, but not be so big that it is a tripping hazard (like really long pajamas!).
  3. Hire a personal trainer (yes!!!). At home, it is often harder to know if form is correct, if the weights are too heavy or not heavy enough. It is also easy to overtrain by not allowing muscle groups to recover. A fitness professional can help avoiding those pitfalls and there are many excellent ones who have mastered the art of virtual training, or who may come to your home.
  4. Remember what comes before and after the workout. Warming up the muscles before, and cooling down and stretching afterwards are important to preventing injury. Just because it is a home workout does not mean this can be skipped.
  5. Prepare for the unlikely event that you do get injured. If someone else is at home, this is less of a problem, but for those who are alone it is helpful to have a cellphone nearby in case an emergency call needs to be made.
  6. Get outside. A home workout can also take place in nature–as long as the factors above are taken into consideration. Brisk walking, bike riding, yoga, etc., in the great outdoors is wonderful exercise and exhilirating. Remember the sunscreen!

Despite the ongoing surges and lulls in the pandemic, people are getting out a little more. Even so, it looks like gyms may be the among the last places to see a real comeback. If the choice is made to stay at home, remember to keep it safe. There will be no fitness professionals to remove faulty equipment or help with the proper form; there may also not be someone there to see if you are injured. Take the proper steps and enjoy great workouts at home!

Watch Your Form while You Watch that Screen

Exercise Videos

One of the worries that people have when going to work out at the gym is that they may do an exercise “wrong;” in other words, the form may be off. To the casual exerciser, this may not seem like such a big deal…”so what if my foot is in the wrong place or my back isn’t straight?” Not having the correct form is not only a problem in terms of possibly not getting the full benefit of an exercise, but also it can lead to injury.

This is one of the reasons why people like to work out with a personal trainer–especially if they have injuries or are older. A trainer will ensure that exercises are done properly and help prevent injury. Of course, there are dozens of other reasons to hire a personal trainer, but this is really at the heart of it for many; no one wants to end up worse off than when they started.

It is hard enough to figure out the way to do an exercise correctly at the gym (where you might be able to ask a fitness staff member for assistance, or watch someone else’s form, or even have someone “nicely” correct you). With so many of us avoiding gyms and working out at home, the risk of performing a move incorrectly and possibly injuring ourselves increases. Here is a recent article at http://www.cnn.com that addresses this very issue: https://www.cnn.com/2021/01/22/health/proper-form-common-mistakes-online-workouts-wellness/index.html.

When we are at home, we are often less motivated to work out in the first place. Add to this that we may be watching a video or tuned into a fitness class with a bunch of other people, and it may not be the best recipe for success. The instructor–whether the workout is live or recorded–will often give instructions to help keep form the way it should be, but it is not the same as one-on-one on-line or in-person. S/he cannot see everyone all the time. Unless you are an experienced exerciser, it is important to be cautious.

I teach group fitness on-line. It is a challenge to instruct and keep an eye on participants in a gym setting–how much more so on a small screen. How to address this?

–Meet with the instructor one-on-one outside of class time. Many will do this for a fee, or if you are a regular participant in the class perhaps for free. Use that opportunity to ask questions and have your form checked.

–If you are unsure about an exercise, there are many videos available on-line by certified fitness professionals; if they are done well, they will show the move from different angles and give detailed explanations that may not be possible in a group setting.

–Watch your own screen or have a mirror nearby to check yourself. As you do an exercise, does your form match that of the instructor? I am a personal trainer and even I look at the screen to make sure my form is correct so that I am modeling properly for my participants.

–Engage the services of a personal trainer to help master the correct way to do exercises. This can be done in-person or virtually. I can do a much better job of ensuring proper form working with a client one-on-one than in the group setting. Do not think that working with a trainer in this way means that you have to be a client forever; it is not uncommon (and it is OK) to work with a trainer for a limited time.

Despite these warnings, virtual training can be an excellent option–especially for those who are more concerned about the spread of infection, as well as for older adults for whom getting in the car and going to a class might be more challenging. It is important, however, not to be lulled into thinking that form does not matter because “no one can really see me.” No one wants to be involved in an exercise regimen that will ultimately do more harm than good.

Last Day at the JCC

Art Deco(ish) Exit Sign

I remember having just graduated from the Seminary and heading off to my first pulpit in St. Louis. I had been through six years of Rabbinical School, served as a student rabbi, and completed an internship, but I was still totally anxious about making the transition.

Once I arrived, I jumped right into the work, but I did not really feel like a rabbi. It was similar to the feeling that many parents have after their first child is born; I felt like I was playing at being a parent, but it did not seem real. The same was true in the rabbinic realm; others saw me as a rabbi, but in my mind I was still the college kid drinking beer on the weekends or the seminary student making the most out of my time in New York or Jerusalem. I may have been playing the part with a new title before my name, but I felt like an imposter.

It was not until a couple of years into it when I was called upon to perform a funeral for a young medical student whose death was accidental and unexpected, that my view of myself shifted. The senior rabbi was out of the country; the family and congregation looked to me for guidance and support. They did not know about my own insecurities; they saw me as the stable presence, helping them through a terrible tragedy. It was that experience and others that convinced me that I was, in fact, a rabbi…and a good one at that.

Tomorrow will be my last day working at the Mandel JCC in Cleveland. I was hired as a Personal Trainer in August of 2018 having gotten my certification just a few months earlier. It was all very exciting and scary as well. It took a little while for me to acquire my first few clients and build my confidence. Bit by bit, I got more clients and members even began to ask for me. It is funny that no matter how insecure I might have felt about my role, others seemed not have picked up on it at all. It some point, I reached the point where I realized that I was a Personal Trainer…and a good one at that.

Leaving the JCC is a bittersweet occasion. It is time for me to move on and focus on my own business, At Home Senior Fitness, LLC. I am excited about the future (and a little nervous too!). I will miss my clients, some of whom I have been training for the majority of my tenure at Mandel JCC. I will miss my fellow trainers as well; they were so helpful as I was making my way into a new industry.

I know that I have a lot to learn as a trainer. I am slowly working on my next certification: Post-Rehab Specialist. I can always hone my techniques with exercises. I have to get up to speed on running my own business (so far, so good!), and make decisions about marketing, technology, and investing in the right ways. Starting this new phase in my career is not without its apprehension, but I go into it knowing that I can do this. I got this.

To paraphrase Stuart Smalley, “I’m good enough, and I’m smart enough, and doggone it, people like me!” Here’s to stepping into the future! And here’s to all of us who have ever taken a risk, felt like an imposter, and found our authentic selves somewhere along the way!

Fitness & Friendship

Treadmill Talk

“It’s all about relationships.” We hear that about many aspects of our lives: family, work, school, etc. As a Personal Trainer, I have heard this over and over again. Certainly almost every certified personal trainer can provide a quality workout; s/he can point out the right way to do exercises and provide an appropriate plan to help reach fitness goals. Not every trainer, however, has the personality to build the connection with a client.

It is true that personal trainers “get paid to care,” but the good ones really do care. My concern is not just about what happens in the gym, but what happens in the rest of my clients’ lives as well. I am invested in my clients and their welfare, and hopefully they reciprocate and invest in the services that I have to offer.

Over the years, I considered my own trainers to be friends–I sent wedding presents and attended visitations when loved ones passed away. I have received thoughtful gifts from my own clients and go out of my way to check on them when they are ill, have a personal issue, or have lost a loved one. I have been worried about many of them during this pandemic knowing how their lives have been upended.

This aspect of the relationship is especially important for older clients. Many of my clients are older adults and do not get out as much as they used to–all the more so during this pandemic. They are often lonely and feeling vulnerable. Whether we are in-person or on-line, the personal connection is just as important as the workout. They look forward to the conversation just as much as (or even more than) the exercises. Everyone wants to feel valued. Everyone wants to feel respected. Our training sessions are time to express those.

When considering who might be the best match for a personal trainer, remember that it is not just about the certifications, college degrees, or the size of their biceps. The most important part of finding the right personal trainer may not be on their resume at all. Having a connection with a trainer not only makes the workout more enjoyable, but can also help to ensure that fitness goals will be more attainable. After all, it is one thing to disappoint someone you are paying for a service, but an altogether different matter to fall short for someone you care about and who cares about you.

It’s all about relationships!

Missing that Touch

Free Hugs

This morning I had the opportunity to watch a webcast sponsored by the Cleveland Clinic for clergy. There was a panel of religious leaders who reflected on what COVID-19 has meant for the work they do and for their congregants/members/parishioner. A big focus was on what it means for those of us who provide for the spiritual needs of others.

One of the pastors talked about how difficult it has been since he is a “hugger.” I will admit that I am somewhat of a hugger as well, but it’s not an essential part of my rabbinate. Another pastor talked about how challenging it is to comfort those in pain or in mourning when we cannot be physically close; how do you embrace those who are ill or in mourning when that very act is hazardous and possibly fatal?

The term we all use these days is “social distancing.” I’ve stopped using that term and instead starting using the term “physical distancing.” We human beings are social animals. We are not meant to live alone and on our own. Like bees and ants (and many other animals), we can only survive and thrive in community. That is part of why this experience is so difficult for us. It’s in our make-up as humans to connect with others. We may be physically distant, but we can never really be socially distant. Luckily, we have technology today that can help us to some degree.

As hard as this is for me as a rabbi, there is an added level being in the fitness industry as well. The experience of going to the gym is an inherently social one…especially if we work out with a personal trainer. Think about it: we could all work out at home–and there are many who do so successfully; it is a solitary experience. Most who join gyms or JCCs or YMCAs want the personal connection as well. The chatting, hanging out in the schvitz (sauna or steam room), and seeing friends are an integral part of the visit to the gym. As a personal trainer, I know that one of the most important aspects of my training is building a personal relationship with my clients; when I was client, it wasn’t just about the exercises, but also about my trust in my trainer and my sense that s/he really cared about me. COVID-19 has put a huge kink in that dynamic. I can see my clients via Zoom or Facebook Live, but the personal “touch” is missing. The real or proverbial hug is now dangerous.

None of us knows how long this pandemic will be around, how much longer is will disrupt our lives. In the meantime, we need to continue to reach out to others so that they know that we are there…even if we are not physically present. We know that feeling, that sense that someone is with us even when they are far away (or perhaps even no longer living). How do we capture that? How do we recreate that? How do we recover that touch we miss? Then, how do we share it?

I don’t know the answers, but as a rabbi and a personal trainer, these tasks will be front and center until the day when once again we can truly hug each other again…providing that personal touch.

Going Easy on Yourself at Home

dead cat

Since I became a personal trainer, one of things I noticed is that I seem to have less time to workout than I did when I was just a regular gym-goer. I have even blogged about how this trainer needs his own trainer. Over the years, when I worked with a trainer, I was pushed a lot harder than I push myself–which is why a lot of us get personal trainers in the first place. Now, I have to rely on myself…and sometimes I go too easy.

I have noticed that some of my clients (many!) are taking the easy route too during this period of isolation and social distancing. I communicate with them about what they are doing to stay fit and from some I get either “I go out for a walk” or “I’m mostly just sitting on my couch.” This is not a formula for long-term fitness. Much of the progress that we make on our fitness journey can be undone quickly if we are not persistent.

As many of you know, I have been doing a daily online workout through Facebook Live. I create the workout every day. I find that now I have the time to work out longer than I usually do. Not only that, these workouts are pushing me harder than I would otherwise. I cannot wimp out when I know that people out there are expecting a good workout each morning. Also, unlike people who log into the workout, I cannot just leave in the middle or take a break. I’ve got to keep going!

I saw a meme recently that said “You will either finish this period in the worst shape of your life or in the best shape of your life.” True dat. Most of us have a lot of time on our hands now. It is a great time to catch up on books we’ve been meaning to read, binge-watch that new series, or do that puzzle that’s been on the shelf for a few years. It is an even better time to commit to our own good health and fitness. Now is not the time to go easy on ourselves. Now is the time to build ourselves up. We’ll be glad we did–not just now, but when this period in our lives finally winds down.

Follow my daily workouts by joining the Kosher-Fitness Facebook page at: https://www.facebook.com/groups/657944601631108/.

Mental Health and Exercise

DSC_8612

A lot has been discussed in the past several days since the mass shootings in Gilroy, El Paso and Dayton regarding mental health.

I am always bothered when mental health gets dragged gratuitously into discussions about gun violence. Mental illness occurs all over the world, and yet we still have a terrible record in the United States when it comes to gun violence and mass shootings. Additionally, the same elected officials who focus on the role of mental illness in our violent culture are often the same ones who have worked to provided greater access to mental health services. (End of that sermon).

As a personal trainer and a rabbi, I am by no means an expert in mental health. I do have some background in pastoral counseling, but I also know when the issue at hand is beyond my training and capabilities; then I refer to a professional. I have also dealt with mental health issues in my family–who hasn’t? A lifetime of living tells me that there are no easy answers, that you cannot just “get over it.” Depression, anxiety, panic disorders, etc., are real and they can be debilitating. The good news is that most mental illnesses are treatable, and success rates are highest with early intervention–which is why it is so important for all of us to work toward de-stigmatizing mental illness.

My own fitness journey really intensified about 11 years ago after my mother passed away. It was not that long after my divorce and after the end of an engagement that did not lead to marriage. I was not at my best. For several years, I had periods when I would go to the gym more regularly and others when I would not. After my mom passed away, a fellow mourner at synagogue services gave me some advice (I have mentioned this in a previous post): “take good care of yourself, this will be harder than you think.” I resolved from that moment to take good care of myself; I made visits to the gym a regular thing and was more careful with my diet. Those decisions–along with the support of family and friends–made a difference. Mourning for a parent was harder than I thought it would be, and taking care of myself was an important part of getting through it. I have stuck with it ever since and it has helped me through emotionally trying times.

Anecdotal evidence aside, there is a firm basis in science for the effect that exercise can have on our mental health. We know about the benefits to our cardio-vascular system, brain health, and musculo-skeletal system, but we do not often talk about what it does for our mental well-being. There are several good articles out there on this topic, and google will be your friend if you want more info.

A few points worth mentioning. Exercising releases chemicals in our bodies that create a greater sense of well-being–in particular, endorphins. The latest research also indicates that increased blood flow, nutrients, and oxygen to the brain as a result of exercise can aid in neurogenesis (the creation of new neurons) in the hippocampus–the part of the brain that helps regulate memory and emotions. For more on this topic, go to: https://www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise.

Additionally, depending on the exercise we are doing, we can develop greater capacity for mind calming (running, swimming, yoga). Small group classes can help build a supportive community. A personal trainer can create a plan to help us reach our physical fitness goals; many of my clients talk about the emotional well-being they feel as a result of the experience as well.

Exercise will not solve the mental health care crisis in our nation. Exercise will also not put an end to violence and mass murder in our society. Exercise is, however, one piece of the puzzle–not just to improving physical health, but mental health as well.

The world we live in is difficult–harder than we think. The advice I pass along: take good care of yourself. Exercise is one way to do that.

The Mental Work of Working through Physical Recovery

It has been one week since my foot surgery and hopefully only another three until I can walk again.
The physical recovery has not been as difficult as dealing with emotional issues that come along with an injury/illness. The first few days after surgery were not that tough; the block on my lower leg meant that I did not feel anything below the knee–especially pain. Once that wore off, I began to feel the discomfort. I really wanted to avoid taking pain meds since I don’t like the side effects, so I’ve been icing and trying to take it easy with several doses of acetaminophen daily. Today I wanted to go to morning minyan (prayer services); I got up, showered, got dressed, but was in too much discomfort to go. Big bummer.

The past several days have been difficult since I am so accustomed to doing a lot of the work to prepare for Passover. For those unfamiliar, imagine two Thanksgiving Dinners two nights in a row, but having to start with all new ingredients. In the past, I did a huge amount of the work and my wife pitched in with some sides and desserts. We were so excited to be doing all the preparation for the Seders together this year, but it ended up being all her. I tried to help where I could, but I felt kind of useless.

That feeling was made worse when I started receiving all the emails from the gym that all my clients were being cancelled for the entire month. That is a tough situation for anyone, but when you are just starting out in the industry and trying to build your client base, it feels devastating (even if the real effect may be much less). Since I don’t know what my recovery will be like and whether I will ever be back to where I was nine months ago before the pain began, there is an added level of anxiety. Will I be able to get back to training as quickly as I want? Will I have restrictions? Can I be successful at this new endeavor in my life? All questions swirling in my head.

It is always nice to have an objective party to discuss these issues with, and I did that today. I have in my mind that these four weeks are just a total write-off, but I can use this time productively. I will spend the week studying and hopefully obtaining my Functional Aging Specialization. Getting ready for that basically requires me to sit on my butt and read…I think I can do that this week. I also have to take things one at a time; I think we can all sometimes get into a downward spiral and follow a rabbit hole into the worst-case scenarios. I have to stop myself and let things unfold as they do without getting ahead of myself.

What has surprised me is just how much this recovery from surgery is emotional as well as physical. I have to deal with not working out, which is my usual stress reliever. I have to consider the possibility that my body may not fully recover. I have to face the fact that I am aging; this doesn’t mean that I’m all washed up, but rather that I have to change my approach. Hopefully, that awareness will make me a better Personal Trainer in the long run–especially as I train those in my peer group.

Wishing everyone a Happy Passover, belated Happy Easter, and all the best in whatever you celebrate. I also celebrate the process of healing–physically and emotionally. But it is hard work!

Functional Aging Specialization


At the end of last week, I had the opportunity to attend the IDEA Fitness Conference East in Alexandria, VA. In particular, I went to participate in the pre-conference training to receive Functional Aging Specialist Certification presented by Cody Sipe, PhD.

I had never been to a Personal Trainers Conference before and was not sure what to expect. The Conference East is the smallest of their gatherings so it was a more intimate crowd. My workshop on Thursday had between 50 and 60 people–ranging in age from 20s to 60s. I was afraid I might be the oldest one there (at almost 56) and the one who is newest to the industry; luckily, neither was the case. I actually felt that I fit in…which is a good feeling.

The focus of the day was to prepare us to pass the certification exam to become Functional Aging Specialists. What is a Functional Aging Specialist? The approach, which seems somewhat intuitive (but really isn’t) is to train seniors (50+, but more likely 65+) not by simply having them do cardio and strength training that simply works different muscle groups. Instead, the approach is individualized to each client based on their specific needs and wants. Needs: assessment can reveal where there are deficits like difficulties with balance, sarcopenia, poor reactivity, etc. We train with a program that specifically addresses the deficits. Wants: listening to the client can reveal what they would like to be able to do–be able to complete a 5k run, participate in a travel adventure that will require hiking, being able to get up the stairs without pooping out, etc. Again, we can train using a program that will help them to reach those goals.

The next few weeks will be filled with studying so that I can pass the exam. I know that this can be a great niche for me in a sector of the fitness world that is growing at a very fast pace.

Additionally, research shows that many seniors do not want to train with a shredded 20-year-old; they want to work with mature trainers who understand themselves how our bodies change as we age. More on that topic later this week.