Personal Training

Let's Begin Again

2010-01-31T14:25:00.001-08:00

So, as you can see in the last post, I am no longer at LA Fitness, but am working semi-privately.
The location at which I will be doing sessions is one of three options:

1.42 & Sandy (off 84 E etc...previous post)
2.My apartment (NW Portland)
3.your place (gas price might be included in session cost : i.e. $5 more than session price)

I hope one of these works for you and we will be able to either begin our sessions or begin again (if we worked together at LA Fitness).

Keep in touch! and Keep moving!

Leaving LA Fitness

2010-01-21T15:42:00.000-08:00

Hey Everyone,
As some of you may have heard, I am leaving LA Fitness to go private.
I will be training at two locations.
I am sorry if this is coming as a surprise and/or an inconvenience. I do truly enjoy all of you and I hope I can see ya'll still as either friends or trainees.

The first location will be on 42 & Sandy (which is only a few minutes away from LA Fitness in Llyod Center.
It is a small, strictly private personal training studio. There is no sign up fee or membership contract....ONLY training. There will be/is one other male personal trainer who knows his stuff. The studio is near the new Whole Foods and under the Tai Quang Doe (however it is spelled) studio. The pricing and payment is 20$ per 30minutes or 35$ per 60min. sessions. You can pay for "x" amount at once or just as we go. There is no cardio equipment, but I do suggest to keep a membership somewhere so that can be done as well.

The second location will be on 27 & Alberta street at the gym called West Coast Fitness. It is a smaller gym as well, but it does offer classes (yoga, body works, spin etc.) as well as basic cardio equipment. The pricing is set in # of sessions, but the new managment is hoping to rearrange some things - also, if you come from Llyod and train with me, than there will be no sign up fee/membership fee and the pricing may be negotiable if you name "my" price of 20/30minutes etc. The manager's name you will want to talk to is Aaron, and he is awesome. The area is adorable, if you aren't familiar with Alberta Street go for a visit. Also, the fitness center prefers their trainers to do a class or two, so I am hoping to begin a boot camp class and/or something else. Where we will run/jog to the nearby park and do a boot camp-style workout there.

And please don't forget I am available for not only training at your house, but also if you can, I can and will train at my apartment building on burnside and 23 in northwest. The studio is comparable to a basic, small hotel one. (has basic stuff) and I will bring in some of my own equipment to work with.

Don't forget to visit my webpage for pricing etc. if you have forgotten or want to see it in bullet point form:
http://paigecatherine23.health.officelive.com

And if you are worried about getting out of your contract at LA Fitness for training, I know of two/three ways:
pay a $10/month fee for freezing the account or get a note from a doctor saying you are physically unable to lift weights, but need to continue to do the cardio for health or pay out whats left of the contract.

I am sorry for this, but I did and do enjoy all of you!

-Paige

1/2/10

2010-01-02T09:02:00.000-08:00

SORRY that there wasn't a post for the first of the new year, but I was a little "green around the gills" and just didn't get around to it to be honest, but if you were going to work out I am hoping you were able to manage with what is up from previous days.

Today let's do arms.

-pull ups

-dips (superset these) reps are either 5-6-7 or 8-9-10
(these two exercises will also have no rest between and will be done on the assisted machine)

-push ups (big girl style, if you can) 5-6-7 or 8-9-10 OR 10-12-15

-chest press on the freemotion cable (height, about 7 and width about 7 as well - this may not be for you) 3 sets of 15

-olique hold and twist(s) set the height at chest height and use the one-looped hand hold for this exercise. hold it for 10-15 seconds than do 5-7-10 twists

-go to the mates and do the low row. 3 sets of 15
superset this with:

-wall sits with should raises with the medicine ball (pick the weight accordingly) do 10 shoulder raises while in the wall sit (3 sets)

if there is time (and you have the energy) do flutter kick (lying on your back on the mate) for 30 seconds 3 sets

New Year's Eve

2009-12-31T09:20:00.001-08:00

Let's do another light mit-it-up day today.

Rather, today will all be about balance.

So go to the mates and get a stability ball and be ready.

-Hanstring pull/ush while lying down on your back, feet placed moderately on the ball for support and keep your hips up. Do 3 sets of 10

-push ups on the bosu ball (either upside down or right side up) 5-6-7 or 3-4-5
(this will work your abs as well)

-do squats on the "bubble" part of the bosu ball while holding a medicine ball out in front of your chest. After the set (either 3 sets of 5 or 10) hold the squat for 20-30seconds and add 10 seconds each time around.

-Pull in's while you are in the push up position with your feet (the top of the feet) are on the stability ball. Keep tummy in! And pull the ball to your chest. Either 5-6-7 or 3 sets of 10

-Superset the above exercise with touch your toes crunches with a weight (2.5lb or 5lb.) 3 sets of either 10 or 20 (push yourself)

-Chest press/flys while lying on the stablitiy ball. The upper part of your shoulders should be what is on the stability ball and your pelvis should stay up so your tummy is flat, while you do the exericse. Pick an apporpriate weight and do 3 sets of 15 reps.

-You can be done if you feel good, or you can do the hamstring see-saw with or without weights. If you have never done this with me, please don't try it now. If you have done it, you know what to do. Do 3 sets of 10-15reps.

And you are done. Please do some cardio, because tomorrow you most likely won't be feeling up for a true blue workout.

Happy New Year's! (almost anyways)

12/30

2009-12-30T16:50:00.000-08:00

Tomorrow is New Year's Eve so it might be a break day for some of you....understandable or maybe the first of the year....also completely understandable.
BUt today (sorry it is kind of late in the day but hopefully you were either able to mix up some of the previous posts or you are doing this one after work and I am not too late).
Today, let's do a mix-it-up

-Lunges (no weight) up and down cardio alley (about 25 feet there and 25 feet back) but every fifth lunge hold it for 10 sec. and than hold the other leg.

-push ups either do 5-6-7 OR 10-12-15 (you know which set you should do!!!)

-calf raises - use the assisted squat bar machine (or just stand if we haven't used weight ever) and put either 2.5lb on each side or 5lb on each side and do 3 sets of 15

-dips - off of the side of a bench same set options as the push ups ... again DO NOT give yourself the easier one just to make it easy!

-flights of stairs with a medicine ball above the head (hold it with straight arms) either do a set with 2-4-6-4-2 lb. OR 6-8-10-12-10-8-6 again push youself!!! also make sure to skip a step on the way up (if you can, if it is just a no go, than please just walk up them normally)

-up-out-down shoulder raises 3 sets of 12

-crunches of your choice but make sure elbows are back! For those of you who have done the crunches on the decline bench press bench please give that a try. If you are doing the "your choice" do 3 sets of 20 if you are doing the decline do 6-8-10

STRETCH!!!!

12/29

2009-12-29T12:03:00.000-08:00

Take today off if you've been keeping up with this blog.
BUT if you haven't been keeping up than I want you to pick one of the previous days and do an arm workout.
TRY to keep up everyone!!!
(I feel if I can write the posts everyday, than you can too).
Have a great day!
I am now in Alaska and the sun was up around 9:30...BUT it is gorgeous.

12/28

2009-12-28T13:00:00.001-08:00

Sorry this is a little late in the afternoon, but I have been in the air all morning and am taking a bit of a pit stop in Seattle before heading to Alaska.
So for today let's give cardio a try. not the usual 30minutes (which is good, don't get me wrong) but instead of the 30 minutes make it 45-60 minutes and instead of the usual either resistance/speed/incline I want you to up it a notch for 15 minutes of the workout. Than make sure to stretch after!
That is it. I know this is seems short and maybe easy but if you truly "up the auntie" and do make your cardio harder today than any other it should be a good cardio work out and it will still give you a chance to "rest" for the lifting weights.

12/27

2009-12-27T10:52:00.001-08:00

SO I hope everyone had a good workout yesterday!
Today let's do some arms : mainly chest and triceps

-dips (be it on the assisted pull-up machine or on the bench is fine) 8-9-10

-push ups (super set these two workouts) 10reps 3sets

-go to the chest machine on the free motion cable and set it to the 7 height (or 6) than 7 wide and do 5-7.5lb (for most of you if it is less or more that is fine) do 3 sets of 15

-than do a super set with triceps pull downs and extensions do the same weight for both exercises (remember use the rope accessory to do these with and set it as high as it can go just for good measure) do 3 sets of 15 for the pull downs and 3 sets of 10 for the extensions and don't allow a break between the two exercises (you might feel the triceps burning...that's okay)

-do crunches either on the ball -3 sets of 20 OR:::
-if you have done this with me grab the stability ball and use it with the free-motion cable (the same that was used for the chest press) and set the height and width to the lowest and second to closest in and do crunches while holding onto the weight (do 2 1/2 to 5 lb) do 3 sets of 15

-this should be enough for today but if you are still wanting to do something more do triceps kick back with the dumb bells 3 sets of 15
and/or:::
-chest flies on the bench with dumb bells 10-12-15

12/26

2009-12-26T07:47:00.000-08:00

Sorry I didn't post one yesterday, hopefully you were able to just do your own thing and enjoyed the wonderful holiday cheer.
Today there are two options. If you have done plyometircs with me that will be your daily workout today (if you want to) BUt if you haven't done that with me before, please do NOT try it for the first time today and just do the leg workout posted below.

PLYOMETIRCS: bball gym
-run two warm up laps
-high knee jog there & back (there is to one end of the court and back is....back)
-butt kicks there & back
-grape vine there & back
-frog leaps 1/2 there than lunge the second 1/2 and do the same on the way back
-squat jumps 10 reps 3 sets (super set this with wall push ups - push off the wall & clap)
-wall push ups/offs 10 reps 3 sets
-line jump rope (go down the court - wide length - and do mini jumps from one side of the line to the other while you travel the length of width of the court and on your way back do it backwards) do 3 sets of this
-do two easy laps
don't forget water
-stair four steps (this is where for each step you do four steps, if you haven't done this before do skip a step instead)
-super set the stair steps with toe taps on the bench that's at the bottom of the stairs 40reps 3 sets (also 3 sets of the stairs)
-crunches, our choice of type but do 3 sets of 20

LEGS:
-lunges up and down cardio alley, 3 sets (so down and back) if you've used weights with me do so by yourself
-leg press 20-25-30reps (same thing with the weights)
-calf raises, seated (super set it with the leg press)
-wall sit for 45 secs. 3 sets (if you have used a weight or think you can do so i.e. hold a ball straight out infront of you)
-crunches on the stability ball (if you've done it where you do a knee up with each crunch do so) 3 sets 15-20reps
-hamstring (do the machine over in the bunch of them 3 sets 12 reps - you'll be lying down on your stomache and bring your feet to your butt) if you don't want to use the machine do the stability ball pull in and for this you'll do 3 sets 10 reps
-plank pose (either on the ground or with your hands on the bosu ball or stability ball -which ever we've done before) 30 secs. 3 sets.

Christmas Eve!

2009-12-24T08:21:00.000-08:00

RELAX and enjoy your families!
Go either on a long walk with someone you love or play with your nephews/grandchildren etc.
If you do want a "workout-workout" do low to moderate intensity for about 45minutes or do a yoga/stretch for about 30minutes as well.
YAY for christmas! :-)

12/23 Workout

2009-12-23T11:30:00.000-08:00

Hey Everyone!
Alright, so first things first, thank you for being so understanding out me being out of town for the next ten days, I do appreciate it, but I also want to make sure you don't feel lost or abandoned.
So today, lets focus on upper body.
Begin with a ten minute warm up (moderate intensity) (either on a bike, treadmill etc.)
And here are the arm workouts for today: (focusing on shoulders and back)

"up-out-down" shoulder raises 15 reps 3 sets (weight is individual and will be for everything)

bicycle crunches (you will sit on the floor and bring your elbow to it's opposing knee in a "bicycle fashion) do 10-20 of these, 3 sets (always three sets)

(superset these two workouts i.e. shoulder raises than crunches and repeat)

than do pull ups (assisted) do 6-7-8 (for number of reps). now your weight without my might be different than when we've done this before. Do three sets.

Go than over to the free weights and do butterfly should circles with the plates (most llikely 2 1/2 lb.) do 10-15 reps, 3 sets

Than go over to the lat pull down machine (it is facing the pool) and do regular lat. pull downs (i.e. facing the machine and placing hands on the 'bend' of the bar
do 15 reps, 3 sets
superset this with:
reverses lat. pull downs, where you will face the pool with the palms of your hands facing you and your hands should be on the metal part of the bar, again 15 reps, 3 sets

this should be about a 30 minute workout, but if there is time, go to the mates and do plank pose and hold it for 30seconds, 3 sets.

hope this works outs
if you have any questions just post a comment or chat amoungest yourselves

Don't Forget!

2009-12-21T14:34:00.000-08:00

Hey Everyone!
I hope all of you are having a great week thus far (it is only Monday) BUT I will be heading out for Christmas Wednesday so I am just posting this one as a heads up and don't forget that I will be posting daily work outs beginning Tuesday evening (wednesday is a flight day for me so the one I post tomorrow night is for Wednesday)
Enjoy!
and thank you for being so understanding and sweet about me being out of town for ten days! Have a very merry christmas everyone! :-)
I can't wait to see all of you in the new year (I know you will keep working out over the break)

Holiday Season Health

2009-12-13T12:19:00.001-08:00

http://delicious.com/puhlemeyer

Chilly Outside

2009-12-10T11:55:00.000-08:00

It's getting chilly outside, so be suret o stay warm! Drink plenty of O.J. and eat plenty of protien.
Here are some ways as to how to stay warm and fit during these winter days:
Winter fitness ideas can be simple, practical and fun.

If you're typically an outdoor athlete, into such sports as running, soccer, or tennis, you may find the winter to be extremely difficult in the way of exercise. However, it's best if you can find a way to stay fit during the winter not only for maintaining stamina and strength, but also to help with the common winter blues of being cooped up inside through snow storm after snow storm.

What are some ways to stay fit during the winter if you cannot participate in the fitness activities you are used to?

If you are able, you may want to join a gym where you can use treadmills and weight machines, jump in the heated swimming pool, or join fitness classes to keep you moving.

If, however, you are unable to get a gym membership or do not what to carry that cost, you can do a number of other things.

Take your kids sledding, romp around with them in the snow, or consider going skiing-both downhill and cross-country. You might take up ice skating as most local rinks have inexpensive open skate times during the afternoons and weekend for recreational skaters.

Sometimes, you find yourself unable to go out during the winter, but you may still want to exercise.

In this case, you can put on some sneakers and run stairs in your house. You can grab some exercising videos from your library and pop them into the DVD player for a fun and challenging workout.

You might get into pilates or extensive stretching routines, using hand weights in new ways, or learning different calisthenic exercises. You might also enjoy using a game like Dance Revolution or turning up the radio and making up your own dances.

Don't let the winter blues or all of that snow discourage you in your effort to stay in shape. You've just got to think creatively and have a little fun, and before you know it, winter will breeze by and you'll be in great shape for the start of the new outdoor season. All of these are great ways to burn calories, keep warm, and stay fit during the winter. If these do not appeal to you maybe they will help you come up with your own winter fitness ideas.

(This info came from : http://ezinearticles.com)

2009-12-03T16:08:00.000-08:00

GO OREGON!
whether you're wearing black & orange or green & yellow, good luck to all! :-)
(I am playing Swiz today and wearing white since I have no connection to either)
So, GO OREGON!!!
See you all soon!

My Webpage

2009-11-25T17:45:00.001-08:00

The link to my webpage isn't working from my blog, but if you type in http://www.paigecatherine23.health.officelive.com
I hope just typing it in works out, please let me know.
Thanks!!!

HEALTH

2009-11-24T09:23:00.000-08:00

Don't dig your grave with your own knife and fork. ~English Proverb

VARIETY – BUT NOT TOO MUCH
LESS FAT AND FATTY FOODS
SPICY BUT NOT SALTY
NOT MUCH SWEET FOOD
MORE WHOLE MEAL PRODUCTS
A WEALTH OF VEGETABLES, POTATOES AND FRUIT
LESS ANIMAL PROTEIN
ENLIGHTENED DRINKING
SMALLER MEALS MORE OFTEN
MAKE TASTY AND NUTRITIOUS FOOD

FITNESS::

2009-11-24T09:14:00.000-08:00

Fitness - if it came in a bottle, everybody would have a great body. ~Cher

Join In On The Work Outs!!!!

http://www.youtube.com/watch?v=D4sBxMl_5wk

Stress ::

2009-11-24T09:10:00.000-08:00

Don't underestimate the value of Doing Nothing, of just going along, listening to all the things you can't hear, and not bothering. ~Pooh's Little Instruction Book, inspired by A.A. Milne

Nine Ways to Stay on Cloud Nine
Fit in Fitness Every Day
Enjoy Natural Sunlight
Keep Up Your Journal
Don’t Deprive Yourself
Set Some Ground Rules
Figure Out What May Cause You To Over/Under Eat
RELAX
Be Good To Yourself
Eat Healthy