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

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

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