Anxiety and Tension blog by Jessie Casteel
Where are my keys? I am late for work, Timmy can't find his homework and I have 5 minutes to drive across town in rush traffic to get him to school. My boss is a jerk and I can't find my keys. Does this sound like a typical morning in your home?
We have more stressors now than ever before and with nearly everyone that surrounds us on a daily basis being stressed out and an anxiety time bomb we pick up on this negative energy and it affects us even when the stress and anxiety isn't directed at us. Why is it that we can't learn to live a more rewarding life of being grateful for our blessings and substitute the negative stress and anxiety for the good stress and anxiety?
What? Good stress and anxiety you say. Allow me to explain further. You remember the times when you and your friends would be out since daybreak playing basketball or kayaking? How about yard work all day. You get home and your "Beat" but it was a good tired. Your exhaustion was a strange kind of sensuous pleasure that seemed to fill the whole body with a sleepy warmth, a sensation of really having lived.
For most of us that good tired feeling has become all too rare an experience. Now when we feel tired its just plain tired, worn out, dragged down and done in. That's mostly because of all the many causes of fatigue, physical exertion is the least common. Exhaustion due to stress and tension caused by mental and emotional pressure is far more common in today’s world than physical fatigue. The good news is that tension fatigue responds very well to one simple antidote: exercise.
Our ancestors long ago began to develop a complex response to impending danger known as the fight or flight (andreneric) response. Noise outside of a cave entrance put the cave dwellers body on instant emergency alert. He was ready to take on whatever was out there or in the case of a larger animal that was too big tuck tail and run. Whatever the case all that built up tension would be completely drained out of his system by the time his actions where completed.
Today the world is a different place and with a shortage of T-Rex's along side the fact that most of us aren't as active as we should be. So today’s working moms and desk jockeys has to make do with a chronically alerted fight or flight response. The physiological solution is exactly what the cave folks did: exercise. The benefit of a short exercise break is probably as much psychological as it is physiological. It can rejuvenate and revitalize by giving you a new perspective on things. Just by breaking up your day it will help you get through the day and offer a much needed good uninterrupted nights sleep.
Part two of this blog will talk about sleep further.
Monday, September 21, 2009
Wednesday, September 16, 2009
OK Move To The Next Station by Jess Casteel
“Ok, move to the next station” by Jess Casteel
Today was a good day with the exception of into my third set of complexes I had a sudden stop due to my loss of attention causing me to slightly misalign my spine and put a slight enough pull I'm my left lat muscle to cause breathing to feel like a pinched nerve. I returned home from my chiropractor who fixed my spine up to some discomfort in the muscle so I will take tomorrow off since Saturday is lower back and legs.
So as I limped my way back to the facility where I operate from, which in itself has a lot of potential for growth and profit and is a pretty cool place to work. It does have however one quirk which I strongly disagree with and it just so happens that almost daily this "quirk" turns potential members away from signing up. That is beside the point though as I am sitting here next to my power rack which is the only free weight machine in the building other than various dumbbells that rarely get used by anyone other than the clients of the trainers who work here.
Back to the point I was trying to make about the before mentioned "quirk" I was wanting to touch on. One half of the building is one of those cheesy circuits like curves where there is that constant pshhhht ffftttt sound of pneumatic and or hydraulic cylinders that have the strength curve of a balloon and roughly 0% eccentric resistance causing absolutely no strength gain. I personally hate these circuits to no end but the vibe is cool here and I am grateful to have a facility to operate out of a mere 2 blocks from home.
The core of this message is not the ineffective nature of these machines which the other trainer and I are dead set on weeding out and replaced with decent free weight machines and multi stations but what I witnessed while waiting on a client to show up and while gasping for air from my back hindrance. I actually sat and observed a lady use this circuit and I paid close attention to a few things as I do with my clients who come in daily and sling the iron I moved in with me. I watched for loading parameters, intensity, endurance, or mostly the lack thereof and the most telling of all, the client’s attitude towards the workout.Ill describe what I observed further in order starting with loading parameters.
This one got me laughing inside because even though you can pretty much set these machines at 9 and sip margaritas while using them she didn't bother to set any of the resistances before use. It wasn't her fault because I'm sure that annoying voice on the stereo that says "OK please move to the next station" that blares out of the speakers every 30 seconds that most people turn on and don't use was rushing her. It makes sense that if the voice gives you 30 seconds to move then why burn 2 seconds making an exercise you are paying for actually hard enough to get an ounce of soreness?
Next was intensity and I can easily sum the intensity up with one simple example: Go to any funeral and you will see more action by the person in the casket. She literally spent 5 second or more strolling from machine to machine with a bored to death demeanor and near emotionless look on her face. As far as endurance goes, the most endurance involved getting on one of those squeaky ass trampolines that remind me of a few mattresses I have destroyed in my time. This is where I had to giggle because if you watch the people when they get on these and you literally want to shake them and tell them if they aren't going to get on them and actually use them then don't bother. I mean her feet never came off the damn thing and she looked like an epileptic bowling pin.The biggest contributing factor to this session for the lady wasn't the sub optimal machinery or the country love songs she was listening to in an attempt to drown out my boom box pumping some good ol up yours punk rock by the casualties. It was the the attitude of the lady that was causing this session to have absolutely no effect on health, performance, or whatever goal she had set if any at all. It dawns on me as I sit thinking about all the people I see walk through the door day in and day out as well as all the people who fall into a certain mediocrity that seems to follow many people around ready to step out in front of them at any point and block any new experimentation or pioneering spirit to expand on current knowledge or failed technique.
The status quo syndrome has killed the drive and motivation for most people and there are the people who don't care about what exercise they are doing or why they are doing it but those people will come in to a training session day after day and still trust a trainer to guide them and will perform any exercise at any set rep range without question. They typically have family, work or whatever issues but what most fail to do is think about what they are doing regardless of what implement they are using to exercise with is prolonging their lives through exercise. I'm not a fan of certain training methods but anyone who is exercising no matter what they are doing is using exercise to blow off steam and prolong their lives. We all have goals and aspirations sure but we should attack our training with some enthusiasm.
I am not a fan of people getting ripped off by instructors that are only interested in money but as long as the person they are working with is getting some kind of exercise it is going to positively do some good. If you want the most from a program it is true that you need a good trainer to progress you and know what he or she is doing but even with a bad program you should approach each session with a will do attitude. Truth is that exercise will add years to your life and life to your years as long as you approach it with the attitude of your life and the length of it does depend on what you make of your training. All of the aesthetic physique changes are secondary to living a long and healthy life.
Today was a good day with the exception of into my third set of complexes I had a sudden stop due to my loss of attention causing me to slightly misalign my spine and put a slight enough pull I'm my left lat muscle to cause breathing to feel like a pinched nerve. I returned home from my chiropractor who fixed my spine up to some discomfort in the muscle so I will take tomorrow off since Saturday is lower back and legs.
So as I limped my way back to the facility where I operate from, which in itself has a lot of potential for growth and profit and is a pretty cool place to work. It does have however one quirk which I strongly disagree with and it just so happens that almost daily this "quirk" turns potential members away from signing up. That is beside the point though as I am sitting here next to my power rack which is the only free weight machine in the building other than various dumbbells that rarely get used by anyone other than the clients of the trainers who work here.
Back to the point I was trying to make about the before mentioned "quirk" I was wanting to touch on. One half of the building is one of those cheesy circuits like curves where there is that constant pshhhht ffftttt sound of pneumatic and or hydraulic cylinders that have the strength curve of a balloon and roughly 0% eccentric resistance causing absolutely no strength gain. I personally hate these circuits to no end but the vibe is cool here and I am grateful to have a facility to operate out of a mere 2 blocks from home.
The core of this message is not the ineffective nature of these machines which the other trainer and I are dead set on weeding out and replaced with decent free weight machines and multi stations but what I witnessed while waiting on a client to show up and while gasping for air from my back hindrance. I actually sat and observed a lady use this circuit and I paid close attention to a few things as I do with my clients who come in daily and sling the iron I moved in with me. I watched for loading parameters, intensity, endurance, or mostly the lack thereof and the most telling of all, the client’s attitude towards the workout.Ill describe what I observed further in order starting with loading parameters.
This one got me laughing inside because even though you can pretty much set these machines at 9 and sip margaritas while using them she didn't bother to set any of the resistances before use. It wasn't her fault because I'm sure that annoying voice on the stereo that says "OK please move to the next station" that blares out of the speakers every 30 seconds that most people turn on and don't use was rushing her. It makes sense that if the voice gives you 30 seconds to move then why burn 2 seconds making an exercise you are paying for actually hard enough to get an ounce of soreness?
Next was intensity and I can easily sum the intensity up with one simple example: Go to any funeral and you will see more action by the person in the casket. She literally spent 5 second or more strolling from machine to machine with a bored to death demeanor and near emotionless look on her face. As far as endurance goes, the most endurance involved getting on one of those squeaky ass trampolines that remind me of a few mattresses I have destroyed in my time. This is where I had to giggle because if you watch the people when they get on these and you literally want to shake them and tell them if they aren't going to get on them and actually use them then don't bother. I mean her feet never came off the damn thing and she looked like an epileptic bowling pin.The biggest contributing factor to this session for the lady wasn't the sub optimal machinery or the country love songs she was listening to in an attempt to drown out my boom box pumping some good ol up yours punk rock by the casualties. It was the the attitude of the lady that was causing this session to have absolutely no effect on health, performance, or whatever goal she had set if any at all. It dawns on me as I sit thinking about all the people I see walk through the door day in and day out as well as all the people who fall into a certain mediocrity that seems to follow many people around ready to step out in front of them at any point and block any new experimentation or pioneering spirit to expand on current knowledge or failed technique.
The status quo syndrome has killed the drive and motivation for most people and there are the people who don't care about what exercise they are doing or why they are doing it but those people will come in to a training session day after day and still trust a trainer to guide them and will perform any exercise at any set rep range without question. They typically have family, work or whatever issues but what most fail to do is think about what they are doing regardless of what implement they are using to exercise with is prolonging their lives through exercise. I'm not a fan of certain training methods but anyone who is exercising no matter what they are doing is using exercise to blow off steam and prolong their lives. We all have goals and aspirations sure but we should attack our training with some enthusiasm.
I am not a fan of people getting ripped off by instructors that are only interested in money but as long as the person they are working with is getting some kind of exercise it is going to positively do some good. If you want the most from a program it is true that you need a good trainer to progress you and know what he or she is doing but even with a bad program you should approach each session with a will do attitude. Truth is that exercise will add years to your life and life to your years as long as you approach it with the attitude of your life and the length of it does depend on what you make of your training. All of the aesthetic physique changes are secondary to living a long and healthy life.
Funeral Parlor Gym Time by Jess Casteel
Today is another beautiful day with much needed moisture in the air here on the central coast of California and as I awoke this morning and had my usual meal of fruit, sustainable carbs and a protein shake followed by my vitamins and some coffee I had a feeling that today was going to be lacking energy.Energy not from me but more so from the facility I train my clients from. As I strolled to the gym I felt comfortably at ease with the cold moist air and the smell of freshly wet asphalt. What a day to shove some iron and work with the best clients alive.
As I turn the corner and the parking lot becomes visible I am nearly disgusted at the obvious lack of vehicles. Could everyone have decided to walk or run to workout today?As I walk through the double doors it’s almost like a vacuum that sucks the excitement out of me. I enter the facility to country love songs and absolutely no one catching a session. The steel and iron is dead cold and most of it is lying in the position it was when I left for the weekend. It hits me dead between the eyes that not only does the environment we lift in affect our moods but also the mood of the people that surround us. It always amazes me how the people that don't workout and opt for Krispy Kreme doughnuts and McDonalds Big Macs just don't get it.
The one thing that bothers me the most when in a session with either a client or my own personal training sessions is when people who don't lift or understand gym protocol constantly try to converse with my clients or myself while we are in a session. This not only is nothing short of a distraction but is also very unsafe.Even when the headphones are in and there is a couple hundred pounds on the bar it never seems to be enough of a sign that the person under the bar is busy and needs to concentrate. I was recently performing suicide bar tosses which are basically a ballistic bench press where you literally toss the bar and catch it.
This is a highly dangerous movement requiring extreme concentration and after my set I noticed once again I was being talked to. On this specific occurrence I decided to act as if I didn't hear any of the conversation and closed my eyes while making it very obvious I was listening to my headphones. I happen to find over the last weekend that a few ladies I had the pleasure to talk with used to be members at my facility but couldn't get a good workout in due to the employees following them around from station to station talking and even when headphones where in plain view this seemed to not register.Anyone who spends countless hours in the gym slinging iron or even machine molly's have their own pet peeves that get under their skin in the gym. For some it’s the chatty Kathy to the Gorilla in the corner grunting and clanging the iron. The moral of this blog is as simple as leaving each person to their routine and understand that as easy or hard as the individuals workout may be they still require a degree of concentration and is also just gym etiquette.
As I turn the corner and the parking lot becomes visible I am nearly disgusted at the obvious lack of vehicles. Could everyone have decided to walk or run to workout today?As I walk through the double doors it’s almost like a vacuum that sucks the excitement out of me. I enter the facility to country love songs and absolutely no one catching a session. The steel and iron is dead cold and most of it is lying in the position it was when I left for the weekend. It hits me dead between the eyes that not only does the environment we lift in affect our moods but also the mood of the people that surround us. It always amazes me how the people that don't workout and opt for Krispy Kreme doughnuts and McDonalds Big Macs just don't get it.
The one thing that bothers me the most when in a session with either a client or my own personal training sessions is when people who don't lift or understand gym protocol constantly try to converse with my clients or myself while we are in a session. This not only is nothing short of a distraction but is also very unsafe.Even when the headphones are in and there is a couple hundred pounds on the bar it never seems to be enough of a sign that the person under the bar is busy and needs to concentrate. I was recently performing suicide bar tosses which are basically a ballistic bench press where you literally toss the bar and catch it.
This is a highly dangerous movement requiring extreme concentration and after my set I noticed once again I was being talked to. On this specific occurrence I decided to act as if I didn't hear any of the conversation and closed my eyes while making it very obvious I was listening to my headphones. I happen to find over the last weekend that a few ladies I had the pleasure to talk with used to be members at my facility but couldn't get a good workout in due to the employees following them around from station to station talking and even when headphones where in plain view this seemed to not register.Anyone who spends countless hours in the gym slinging iron or even machine molly's have their own pet peeves that get under their skin in the gym. For some it’s the chatty Kathy to the Gorilla in the corner grunting and clanging the iron. The moral of this blog is as simple as leaving each person to their routine and understand that as easy or hard as the individuals workout may be they still require a degree of concentration and is also just gym etiquette.
Tuesday, September 8, 2009
Tools to build a perfect program by Jess Casteel
Tools to build a perfect program by Jess Casteel
It seems almost weekly I am swamped with questions regarding program design and the miracle cure for fat and a magical cure for lean body mass. I am a far cry from a guru and I have no such magical wand or a nifty wizard hat or else I would not be spending countless hours on program design for my clients and friends. What I do possess is the ability to absorb information on anything I am interested in and I am not happy until I consider myself good at what I do.
It seems like daily I am telling my clients not to be so hard on themselves yet I have not been able to follow my own advice. I hold myself to a standard of talking the talk and walking the walk though I get quite clumsy and trip over my own feet at times. The studying and researching I conduct daily not only fuels my love for all things fitness but also wrecks my personal life. The first thing I think of when I hear the questions about how to gain more muscle or burn more fat is a question I am fast to reiterate. How long have you been using your current routine? Most people don't get the concept of program progression and that is understandable. I'm not talking about how many sets and reps you do either.
Most people start every session with the same routine and loading parameters every day. You can almost spot the complacency when they get out of their car and stroll into the gym with their heads low and expressionless look on the front part of their heads.Have you started every leg session with squats for a year and yet you still look like you are hitching a ride on a chicken back? Sure you add reps and change foot position but when is the last time you stopped squatting for 4-6 weeks in favor of split squats? How about the tricep rope you spend more time with your hands wrapped around than someone of the opposite sex?Program design and I mean real program design is not established for a set in stone daily grind that is never changing.
You must design a program to evolve towards a set of goals that you have to establish for phases dependant on your main finishing point. If you don't have room for progression then you are doomed to plateau and in most cases give up.When I design a program for either my personal regiment or a client’s routine I consider 3 things first.#1. Long term goals or what they are looking to gain from my services. For example: fat loss, muscle tone and definition, improved athletic performance, health from the inside out, and to look better naked. All of which are the usual answers to those who are serious about hiring a trainer.#2. Specific timeline goals such as weddings, class reunions, or specific competitive challenges. All of which are considered return on investments and can be used as motivational tools by the trainer but also can be a motivation for a trainer to show his work and gain more business and recognition which in this industry is as good as finding a bag of money.
The specific timeline goals can also be the long term goal but you want to provide more room after the specific goal to allow for further fitness or once the specific timeline goal is done the trainee may fall into a ok that's done so what now mentality or a well that went well so thanks for the help and ill see ya later type deal which is ok but all that progress you made just packed their gym bag and left to go have a big mac and watch reruns of the biggest loser. Be specific but have further goals to keep them progressing. Have the client give you dates like on October 19th 2009 I want to be at 8% body fat and my deadlift weight to be at a 600lb max.#3. Short term goals that are progressive and ever changing to overlap the specific goals and drive the client straight to the long term goal with room for modification.
The key here is to offer small incremental steps and not big leaps, allow me to elaborate further with a few examples. If a new client drinks 4 sodas a day then give them goals like in 2 weeks drop that intake to 2 a day and 2 bottles of water daily. In 6 weeks drop soda intake to one a week on cheat days. If fast food is an issue tell them to drop the burger fry combo and opt for Subway sandwiches or my personal favorite Jersey Mikes.
Next is the guidelines for eating (not rules) Rules seem to change the tendencies of a new client to lean towards less effort. Explain that when eating out which at this point we will not discourage due to small steps being easily kept and giant leaps being easily disregarded, we will lay guidelines like no fried foods, no breads, and no deserts. I learned that guideline from reading Chris Shugarts articles and it’s worked well for him.Now that goals are established let's start the assessment process to determine where the must fix muscle imbalances are and where the biggest weaknesses are so we can move towards our "trainer goals" which differ slightly from the client goals. Ahhh, Catch 22 just tossed a doughnut into the fat burner and caused a huh? Moment didn't it.
Ok fast forward the boring assessment blah blah blah and get to what the trainer goals most likely look like.Obviously most clients want certain goals but you as a trainer need to be able to spot the goals they need because one of the aspects of being a trainer is the ability to spot and find muscle imbalances. This can be done by good assessment design and just observing the client as you talk with them. When they walked into the gym where they walking pigeon toed, knock kneed, slouched over, shoulders rolled forward or just crooked posture? These are obvious signs of weakness and or severe muscle imbalances but some are harder to detect without the assessment.
Once the imbalances are worked out enough to safely progress to compound lifts or any other training protocol like complexes, circuits or even explosive movements you have to continuously watch for the creation of imbalances and adjust the program accordingly. You will do fine at first setting up some big lifts with some isolations and progress from there. The main focus is noticing when the program starts getting easy for the client and at times the program may not be easy but some exercises may so change the exercise by swapping out grip, stance, or even pick a similar exercise with more fiber recruitment.
Let me explain a little further here once again. If an incline dumbbell press is too simple and you bet it is then perform an incline rotation dumbbell press or if flyes are too easy then perform a dumbbell flye press.From here play with sets and reps for a change instead of the exercise. Admit it we all get wrapped up in 3 sets of 6, 8, and 10 but try to do 1 set of 1 of five different exercises as a circuit with Maximal weight and then rest for 90 seconds and repeat. The key is to change things up and never do any program for more than 6 weeks or your inviting the fat to re accumulate on the now stale client who will soon be hiring a new trainer. Bottom line is this, grab a notepad and get a plan but don't call it concrete and don't try to reinvent the wheel either. Use the tools that have worked since before you got your jollies looking at the models in fitness magazines.
It seems almost weekly I am swamped with questions regarding program design and the miracle cure for fat and a magical cure for lean body mass. I am a far cry from a guru and I have no such magical wand or a nifty wizard hat or else I would not be spending countless hours on program design for my clients and friends. What I do possess is the ability to absorb information on anything I am interested in and I am not happy until I consider myself good at what I do.
It seems like daily I am telling my clients not to be so hard on themselves yet I have not been able to follow my own advice. I hold myself to a standard of talking the talk and walking the walk though I get quite clumsy and trip over my own feet at times. The studying and researching I conduct daily not only fuels my love for all things fitness but also wrecks my personal life. The first thing I think of when I hear the questions about how to gain more muscle or burn more fat is a question I am fast to reiterate. How long have you been using your current routine? Most people don't get the concept of program progression and that is understandable. I'm not talking about how many sets and reps you do either.
Most people start every session with the same routine and loading parameters every day. You can almost spot the complacency when they get out of their car and stroll into the gym with their heads low and expressionless look on the front part of their heads.Have you started every leg session with squats for a year and yet you still look like you are hitching a ride on a chicken back? Sure you add reps and change foot position but when is the last time you stopped squatting for 4-6 weeks in favor of split squats? How about the tricep rope you spend more time with your hands wrapped around than someone of the opposite sex?Program design and I mean real program design is not established for a set in stone daily grind that is never changing.
You must design a program to evolve towards a set of goals that you have to establish for phases dependant on your main finishing point. If you don't have room for progression then you are doomed to plateau and in most cases give up.When I design a program for either my personal regiment or a client’s routine I consider 3 things first.#1. Long term goals or what they are looking to gain from my services. For example: fat loss, muscle tone and definition, improved athletic performance, health from the inside out, and to look better naked. All of which are the usual answers to those who are serious about hiring a trainer.#2. Specific timeline goals such as weddings, class reunions, or specific competitive challenges. All of which are considered return on investments and can be used as motivational tools by the trainer but also can be a motivation for a trainer to show his work and gain more business and recognition which in this industry is as good as finding a bag of money.
The specific timeline goals can also be the long term goal but you want to provide more room after the specific goal to allow for further fitness or once the specific timeline goal is done the trainee may fall into a ok that's done so what now mentality or a well that went well so thanks for the help and ill see ya later type deal which is ok but all that progress you made just packed their gym bag and left to go have a big mac and watch reruns of the biggest loser. Be specific but have further goals to keep them progressing. Have the client give you dates like on October 19th 2009 I want to be at 8% body fat and my deadlift weight to be at a 600lb max.#3. Short term goals that are progressive and ever changing to overlap the specific goals and drive the client straight to the long term goal with room for modification.
The key here is to offer small incremental steps and not big leaps, allow me to elaborate further with a few examples. If a new client drinks 4 sodas a day then give them goals like in 2 weeks drop that intake to 2 a day and 2 bottles of water daily. In 6 weeks drop soda intake to one a week on cheat days. If fast food is an issue tell them to drop the burger fry combo and opt for Subway sandwiches or my personal favorite Jersey Mikes.
Next is the guidelines for eating (not rules) Rules seem to change the tendencies of a new client to lean towards less effort. Explain that when eating out which at this point we will not discourage due to small steps being easily kept and giant leaps being easily disregarded, we will lay guidelines like no fried foods, no breads, and no deserts. I learned that guideline from reading Chris Shugarts articles and it’s worked well for him.Now that goals are established let's start the assessment process to determine where the must fix muscle imbalances are and where the biggest weaknesses are so we can move towards our "trainer goals" which differ slightly from the client goals. Ahhh, Catch 22 just tossed a doughnut into the fat burner and caused a huh? Moment didn't it.
Ok fast forward the boring assessment blah blah blah and get to what the trainer goals most likely look like.Obviously most clients want certain goals but you as a trainer need to be able to spot the goals they need because one of the aspects of being a trainer is the ability to spot and find muscle imbalances. This can be done by good assessment design and just observing the client as you talk with them. When they walked into the gym where they walking pigeon toed, knock kneed, slouched over, shoulders rolled forward or just crooked posture? These are obvious signs of weakness and or severe muscle imbalances but some are harder to detect without the assessment.
Once the imbalances are worked out enough to safely progress to compound lifts or any other training protocol like complexes, circuits or even explosive movements you have to continuously watch for the creation of imbalances and adjust the program accordingly. You will do fine at first setting up some big lifts with some isolations and progress from there. The main focus is noticing when the program starts getting easy for the client and at times the program may not be easy but some exercises may so change the exercise by swapping out grip, stance, or even pick a similar exercise with more fiber recruitment.
Let me explain a little further here once again. If an incline dumbbell press is too simple and you bet it is then perform an incline rotation dumbbell press or if flyes are too easy then perform a dumbbell flye press.From here play with sets and reps for a change instead of the exercise. Admit it we all get wrapped up in 3 sets of 6, 8, and 10 but try to do 1 set of 1 of five different exercises as a circuit with Maximal weight and then rest for 90 seconds and repeat. The key is to change things up and never do any program for more than 6 weeks or your inviting the fat to re accumulate on the now stale client who will soon be hiring a new trainer. Bottom line is this, grab a notepad and get a plan but don't call it concrete and don't try to reinvent the wheel either. Use the tools that have worked since before you got your jollies looking at the models in fitness magazines.
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