Before anyone starts working out at White Rock, they have a thorough assessment with Arron. This involves completing a few forms to make sure you are okay to workout without a Dr's approval. (FYI - you can download these from the website and bring with you to shorten your assessment).
The second half of the assessment is a functional movement screen. This takes about 15 minutes and involves a few simple movements that show Arron if he needs to make any modifications to the workouts. As a result of my assessment, I will be starting with modified squats. Arron has promised to pass this info along to the trainer who will be teaching the class I plan to go to.
I was surprised at how easy and quick the assessment was. Discussing my workout concerns with Arron made me feel more assured that my specific needs would be met, and I am more comfortable with starting workouts next week. Check out photos of the assessment at www.facebook.com/whiterockfit.
A word about weights: most assessments include a weight and body fat percentage. However, I am a strong believer that if you eat optimally and get enough physical activity, your body will find its healthy weight naturally. I have seen repeatedly when someone starts working out at WRF they first gain muscle. If they are watching the scale, this might show up at weight gain (because muscle weighs more than fat). When they see the scale, this scares them. However, muscle burns calories. So what happens next is the muscle they built increases their metabolism, burns fat, and then they lose weight (opposed to crash diets which cause sudden weight loss by breaking down lean body mass - this is not healthy and results in eventually gaining more weight than what was lost). I am confident that by increasing my physical activity my body fat is going to decrease and my lean body mass increase, so I chose not to get on the scale. Besides, the scale often causes more harm than good. The numbers can be discouraging and it is easy to forget that you are getting healthier regardless of your weight.
Wednesday, December 28, 2011
The Plan
In my first post, "confessions," I talked about why I haven't worked out consistently in the past. When it comes to overcoming obstacles, I think it's important to have a plan. Because time is my number 1 issue, the first step I took was scheduling workouts for the entire upcoming month. By scheduling i mean actually adding it to my calendar in print. White Rock offers Unlimited Classes four days a week. It looks like most weeks I can fit in 3 workouts, although there is a week I can only workout two times, and I won't be able to go at the same time every day, but two or three times a week is better than nothing!
Another issue I have is needing someone to watch our son. We are planning to start Moms Groups at our 3pm & 4pm workouts. These groups will allow Moms to bring the kids to the gym with them. Moms will take turns watching the kids during workouts. Plan B is working out during times that someone, like my husband, is available to watch my son. We have workouts at 7am, 3pm, 4pm, 5:30pm & 6:30pm, so there are plenty of times to choose from.
As far as my worries with health problems, that will be addressed with the Assessment.
Although cost isn't a concern of mine since I own the place : ) I know it is for some of you. An Unlimited membership is $100 for one person and includes free Zumba and a Nutrition Counseling session with yours truly, the Dietitian. If you join with a friend, it brings the total to $87.50 a month. This is a lot less than a bootcamp, which is what I would tell my husband if I was trying to convince him that it's a good investment. Also, everyone gets their first session free to give them a chance to try it out and make sure it's for them. We have no contracts so you don't have to worry about committing to a year or more. So it's really a great value!
Another issue I have is needing someone to watch our son. We are planning to start Moms Groups at our 3pm & 4pm workouts. These groups will allow Moms to bring the kids to the gym with them. Moms will take turns watching the kids during workouts. Plan B is working out during times that someone, like my husband, is available to watch my son. We have workouts at 7am, 3pm, 4pm, 5:30pm & 6:30pm, so there are plenty of times to choose from.
As far as my worries with health problems, that will be addressed with the Assessment.
Although cost isn't a concern of mine since I own the place : ) I know it is for some of you. An Unlimited membership is $100 for one person and includes free Zumba and a Nutrition Counseling session with yours truly, the Dietitian. If you join with a friend, it brings the total to $87.50 a month. This is a lot less than a bootcamp, which is what I would tell my husband if I was trying to convince him that it's a good investment. Also, everyone gets their first session free to give them a chance to try it out and make sure it's for them. We have no contracts so you don't have to worry about committing to a year or more. So it's really a great value!
Monday, December 26, 2011
Confessions
Because I am a Registered Dietitian, Zumba instructor, co-owner of a gym, and wife of a personal trainer, everyone assumes I am in shape. What I would like to confess is ... I am not in shape. Although I do teach Zumba, it is a 30 minute class once a week. I am an active person, always running around doing something, but I do not workout. I was in much better shape when I was 9 months pregnant and 70 pounds heavier. I did work out then.
Why don't I work out now? Like most of you, it is a time issue. Like a lot of you, I have an offspring who requires adult supervision. But I decided my health needs to be a priority, and I am going to navigate the challenges.
Another confession...I am embarrassed to attend a class at our gym because I think people expect me to perform at a certain level. So, I decided to make my reservations public. I've actually never really done one of Arron's workouts, except for one or two during our first year of marriage. But those don't actually count because I stormed out before they were over.
I have benign positional vertigo, scoliosis, and have had surgery on one foot. This all throws my balance off. I am telling you this because many of you also have old injuries or body parts you worry about when you think of working out. Arron does functional movement screens and assessments on all clients before they start. This allows him to modify workouts around injuries and problem areas, so I know that I can still work out safely with these problems, and hopefully with Arron's specific recommendations for my problems, they will even improve.
I have heard that Arron's workouts are hard. But I know if others can do them, so can I. He has also told me over and over that beginners start out at the beginner level and I won't be expected to do the same as someone who has been in the class for a while. With the new year, we expect lots of new members, and I thought now would be a great time to jump in with the other beginners.
So there you have it, I'm not that different from you. I struggle with workouts because I am busy and have a child and am afraid of the unknown. But I know I will get into a routine, I've just got to start. Follow my posts and see how it goes!
Why don't I work out now? Like most of you, it is a time issue. Like a lot of you, I have an offspring who requires adult supervision. But I decided my health needs to be a priority, and I am going to navigate the challenges.
Another confession...I am embarrassed to attend a class at our gym because I think people expect me to perform at a certain level. So, I decided to make my reservations public. I've actually never really done one of Arron's workouts, except for one or two during our first year of marriage. But those don't actually count because I stormed out before they were over.
I have benign positional vertigo, scoliosis, and have had surgery on one foot. This all throws my balance off. I am telling you this because many of you also have old injuries or body parts you worry about when you think of working out. Arron does functional movement screens and assessments on all clients before they start. This allows him to modify workouts around injuries and problem areas, so I know that I can still work out safely with these problems, and hopefully with Arron's specific recommendations for my problems, they will even improve.
I have heard that Arron's workouts are hard. But I know if others can do them, so can I. He has also told me over and over that beginners start out at the beginner level and I won't be expected to do the same as someone who has been in the class for a while. With the new year, we expect lots of new members, and I thought now would be a great time to jump in with the other beginners.
So there you have it, I'm not that different from you. I struggle with workouts because I am busy and have a child and am afraid of the unknown. But I know I will get into a routine, I've just got to start. Follow my posts and see how it goes!
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