Hello, folks. This is the first Special Episode for your enjoyment while I am off working on my NaNoWriMo project. For this episode, I got together via the magic of Skype and talked with personal trainer Sandra Wickham about how to develop a training routine, how to find a trainer, and what kind of information you need to get the most out of having a personal trainer and developing a workout.

Enjoy!

Show notes included below.

• Welcome


• All about Sandra
  
  
  
  • Aerobics Teacher
  
  
  • Personal Trainer
  
  
  • Competitive Bodybuilder
  
  
  • Trains competitive bodybuilders and regular people
  
  
  
  


• Do you need a trainer?
  
  
  
  • Having a trainer is a big boost to your progress.
  
  
  • You don’t need a babysitter, just someone to point you in the right direction.
  
  
  
  


• How do you find a personal trainer?
  
  
  
  • Anyone can call themselves a personal trainer.
  
  
  • Do your homework on a potential trainer.
  
  
  • Warning signs of a bad trainer
    
    
    
    • Cannot provide references
    
    
    • No certifications
    
    
    • Hasn’t been training for long
    
    
    • Won’t talk to you until you’ve paid.
    
    
    
    
  
  
  
  


• How do you prepare to work with a trainer?
  
  
  
  • Talk to the trainer about your lifestyle
  
  
  • Discuss your food program
  
  
  • Discuss injuries and limitations
  
  
  • Provide background info
  
  
  • Photos and measurements
  
  
  • Talk about activities you love, and ones you won’t do.
  
  
  
  


• How do you get rid of a bad personal trainer?
  
  
  
  • Don’t make a big commitment up front.
  
  
  • Pay for a few sessions to build a relationship
  
  
  • Your dance partner for fitness
  
  
  • Could be a good, experienced trainer, but not right to work with you.
  
  
  • Don’t be afraid to move on.
  
  
  • But give them a fair chance before you give up on the program or the trainer.
  
  
  
  


• It should be work, but it should be work you enjoy.


• What do you do if you can’t get a good personal trainer and you have to go it alone?
  
  
  
  • Include some kind of cardio training and some kind of strength training.
    
    
    
    • Get your heart rate up and keep it up.
    
    
    • Don’t forget about games and activities.
    
    
    • Free weights
    
    
    • Resistance bands
    
    
    • Martial Arts
    
    
    • Swimming
    
    
    • Tai Chi
    
    
    • Some activities are good for both cardio and strength, but may only work out some muscle groups
    
    
    • Have a variety of activities.
    
    
    
    
  
  
  • Plan your week, and plan your longer term exercise.
  
  
  • Don’t do too much to start
  
  
  • Pace yourself
  
  
  • At least one day of rest a week
  
  
  • Take a rest week after four to six weeks
  
  
  • A plateau may be a sign you need to take a break.
  
  
  • Do exercises you enjoy and can stick with.
  
  
  • Do exercises that are convenient.
  
  
  • Don’t be dependent on a single exercise.
  
  
  • If you have an exercise that doesn’t work for you, try to figure out why it doesn’t work.
  
  
  • Work your way up. Don’t push to do exercise beyond your fitness level.
  
  
  • If you dread doing your exercise, something is wrong.
  
  
  
  


• How do you keep guilt at bay?
  
  
  
  • There are no rules as long as you’re making progress
  
  
  • Have patience.
  
  
  • Don’t get wrapped up in a single measure of progress.
  
  
  • Results don’t happen quickly. It takes time and effort.
  
  
  • Expect your measures will change over time.
  
  
  • Don’t compare yourself to competitors!
    
    
    
    • Those ripped folks in fitness magazines don’t look like that all the time! They look like that for a handful of days when they are competing.
    
    
    
    
  
  
  
  


• Final thoughts
  
  
  
  • Give your body time to rest
  
  
  • Be patient, you won’t see results overnight.
  
  
  • Don’t feel guilty, just get back to the program.
  
  
  
  


• One last question: How long should you do something before expecting to see results?
  
  
  
  • About a month or so. It varies from person to person.
  
  
  • Don’t expect results like The Biggest Loser.
  
  
  • The results you get may not be the results you expected, but still show progress
  
  
  
  


• Contact Sandra at
  
  
  
  • SandraWickhamFitness.com
  
  
  • FunctionalNerds.com
  
  
  • SandraWickham.com
  
  
  • @sandrawickham
  
  
  • Facebook Sandra Wickham
  
  
  
  


• Join in at Fans of the Shrinking Man Project on Facebook


• NaNoWriMo.org


• Come to Balticon in 2012


• Sign off
  
  
  
  • Leave comments on the blog at http://theshrinkingmanproject.com
  
  
  • E-mail at Doc@theshrinkingmanproject.com
  
  
  • Voice mail at (240) 745-5022
  
  
  • Join the Fans of the Shrinking Man Project on Facebook
  
  
  • Follow me on Twitter @Scaleslea
  
  
  • Leave a review on iTunes or Podcast Alley.
  
  
  • If you have a podcast, send me your promos!
  
  
  • Tell your friends about the podcast.
  
  
  • Feel free to leave something in the tip jar.
  
  
  • Have a good week! Keep losing that weight.
  
  
  
  


• End credits