personal_trainerIt goes without saying that a well thought out customized training program sits near the top of the list for being successful in your endeavours to looking good naked. Based on your training history, current health and fitness status, previous and/or current injuries and obviously your goals, a trainer or strength coach will design you a personalized program. Having said that, the trainer shouldn’t give you exercises that:

  • a) you couldn’t do,
  • b) add to current areas of pain,
  • c) put you in at-risk positions, and
  • d) take you further away from your goals.

However, there is more to it than what exercises to do in the gym.
 

The Personal in Personal Training

 
There are other pieces to the puzzle that are also inherently important when working toward your goals with your health and physique. The phase personal training implies one-on-one training; however, the meaning goes much deeper than that. The personal in personal training more so reflects what you bring to the table.

Improving your current state of health, wellbeing, strength level, energy level and happiness with your naked body takes time, effort and dedication to see results. It also takes a great team. Every time I get a new client, we form what I like to call the dynamic duo.

I can provide the guidance, motivation and awesome programming, but you need to have to these qualities to ensure your road to success isn’t so bumpy.

Here are my top 5 ingredients for success:

1. Drive /drīv/ – To push propel or press onward forcibly – reaching your health and fitness goals requires constant drive and a push in the right direction. A lack of drive can leave you sitting in the dust.

2. Intensity /inˈtensitē/ – Exceptionally great concentration, power, or force – a lack of intensity in the gym will slow your progress toward looking good naked. Leaning over the stepper or lifting too light won’t be enough stimulus to force your body to adapt. The intensity doesn’t have to be over red-line, but you need to feel slightly uncomfortable. Programming recovery sessions and getting 7 to 8-hours of uninterrupted sleep a night are just as important as training at a high intensity, so make sure you have balance.

3. Effort /ˈefərt/ – A vigorous or determined attempt – this is similar to training intensity. Your effort should force your body to change and adapt to the training stimulus. It doesn’t matter what level you’re at or if you have old injuries. Strive for that training effect in every workout. Bring the effort and notice your body change.

4. Discipline /ˈdisəplin/ – Training expected to produce a specific character or pattern of behaviour, especially training that produces moral or mental improvement – your new pattern of behaviour might be drastically different from the life you’re used to living. Focus on changing one habit at a time so it’s not so daunting. You’ll also be more successful.

5. Consistency /kənˈsistənsē/ – Conformity in the application of something – probably my number one must for progress. Consistent training, consistent nutritional habits, and consistent lifestyle choices will lead to change. Starting and stoping your workout program or eating well for one afternoon and poorly for the next day will not add up to success.

All of my most successful clients have brought qualities 1 though 5. If one’s missing, I’m afraid to say the results haven’t been as pronounced. When signing up with a trainer, coach or class, make sure you’re carrying your end of the deal for maximal results.

Thanks for reading. My intention wasn’t to scare you, but to make you realize, us as trainers, don’t have a magic wand (although that would be very cool!).

-JK

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

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