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 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.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

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