jon-erik kawamoto personal trainer

Below is a guest blog post from a good friend of mine and fellow colleague, Chad Landers.

After over 20 years in the personal training business, I’ve come to realize that many people still have problems achieving their personal fitness goals. While this is good for my business, the vast majority of people will be training on their own without a trainer. So it’s with these folks in mind that I’m writing this guest blog for Jon.

Regardless of the goal (fat loss, muscle gain, or performance), I believe there are a few commonalities to the lack of results the average trainee experiences.

Here are my top 5:

1. Trying to create the perfect workout

 
While knowledge is a great thing, many trainees experience “analysis paralysis”. The internet age has made this a bigger problem than ever before.

Simply put, there is too much information available. We are constantly being bombarded by the latest tips, tricks and secrets to six-pack abs or buns of steel. And it all sounds good!

The result of this information overload is generally an over-complicated, convoluted, impossible to maintain program. By the time you’ve sprinkled in a little of program A with a dash of program B to an already too long program C, the resulting workout is a Frankenstein-like behemoth that takes too long to get through. You’re going to lose your mind for sure!

Do yourself a favor…pick one program that fits your goals and sensibilities and don’t add anything to it!

2. Program Hopping

 
Similar to the above advice, once you’ve picked a program, STICK TO IT!

Your program may be perfect, but you need to give it time to actually let the results come to fruition. The old adage “If it ain’t broke, don’t fix it” comes to mind.

I think most people worry too much about a program becoming stale. Stick to a program for the length of time the creator of the program suggests. This could be as little as 4 weeks or as long as a few months.

3. Forgetting the Basics

 
With a plethora of YouTube videos, exercise books and fitness DVD’s all around, it’s easy to fall prey to a “newer is better” mentality. Cool gadgets and intense-sounding routines with never-before-seen exercise secrets can be seductive, but they pale in comparison to old standbys like squats, deadlifts, bench presses and pull-ups.

There are many variations of these lifts that you can apply to help counter the boredom that can arise from doing the same exercises all the time. But remember the 80/20 rule: 80% of your results are going to come from 20% of the exercises you use. Make sure the basics are your 20% foundation.

4. Lack of Intensity

 
Intensity simple means how hard you are training. Everyone (except perhaps CrossFitters) seems to be concerned with overtraining, when in fact, they are more likely undertraining.

If my years in the public gym setting taught me anything, it’s that far too many people go through the motions when they are at the gym. They do the same workout routine with the same weights week in and week out and wonder why they aren’t making progress. It’s simply not enough just to show up (although there are days when just showing up is what matters!)

Intensity can be achieved by lifting more weight, lifting the same weight for more sets or reps (called “volume”), decreasing rest periods, and even lifting a weight faster (only appropriate for certain exercises).

5. Lack of Progression

 
Closely linked to Intensity, progression simply means that you are trying to get better.

Progression is not always linear (in fact, except in rank beginners, it’s rarely linear), but it does have to be a goal.

Again, think more weight, sets, reps; and/or less rest. Also experiment with more difficult exercises and routines as you master the current ones. (But remember number 3…the basics should always be a cornerstone of your program.)

In closing, if you find your training has lost its mojo, it’s time to re-boot. Pick a sound training plan based in the “big” exercises from an expert in the field (might I suggest Jon) and stick to it! Focus on INTENSITY & PROGRESSION and take your results to new levels!

*****

jon-erik kawamoto fitness coach

Website: www.pushprivatefitness.com
Facebook: Chad Landers
Twitter: Chad Landers

photo credit: istolethetv via photopin cc

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

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.

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