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 had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

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!

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

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.

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