Personal Trainer Memorabilia

I found some more memorabilia for the archives. 

The top item is the first patch I had on my hat when I completed the NASM certified personal trainer course and started my fitness business 16 years ago. 

I had somehow lost this patch several years ago. Then recently I found it outside by an old stack of sandbags which I used for my outdoor fitness bootcamp in the yard. 

The second item is the WLS pin that I received after completing the NASM weight loss specialist course 10 years ago. 

And the bottom item is my old name tag that I got in 2007, while working as a personal trainer at Smith Fitness Center on Fort Benning. 

Lots of memories and lessons learned associated with these items.

The Resistance Band Seated Row

Resistance Band Seated Row: another great back exercise with many variations. 

The beauty of using the bands is that you can setup your gym anywhere. 

Here I simply found a sturdy anchor point to attach the band. Then I used my sanddune stepper as a soft, comfortable seat. I braced my feet against heavy kettlebells on the floor.

This, of course, reduces the amount of excuses that you can use to avoid your workout.

Do what you can with what you have!

As with all rows, focus on the elbows pulling down and to the rear instead of your hands pulling straight back working your biceps. 

At the end of each rep, squeeze your lats, rhomboids and lower traps and try not to let the biceps do any of the work.

You can adjust the resistance levels by using different bands and rep ranges. Heavier bands with fewer reps and lighter bands with higher reps, depending on your goal. 

Goal Setting Using the SMART Acronym

Tonight’s post fasting meal consisted of baked pepper garlic chicken tenderloins, mixed nuts, power greens and blueberries. 

Kicking off your 2022 health and fitness goals doesn’t have to be dramatic. 

Simply eating less garbage and adding more whole nutritious foods, while adding a 10 minute daily walk could be life changing for some people. Others require more in the “make healthy changes” department. 

Regardless of your needs and goals remember to follow some simple guidelines when goal setting. 

You can’t go wrong with the SMART acronym.

Make your goals Specific.

The goals must be Measurable.

The goals must be Attainable.

The goals must be Realistic.

And your goals should have a Time standard. 

I’m not a fan of the “new year, new me” crap. 

Make a plan and take action now. Modify it as you go. But start now!

Don’t wait until the unicorns and fairy dust arrives, or until Monday. Go hit the weights right now. It’s that simple. Go do it!