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  • Round The Reservoirs With My Group – BionicOldGuy

    Round The Reservoirs With My Group – BionicOldGuy


    On Tuesday I did my long ride with my group, West of Morgan Hill and around both Uvas and Chesbro reservoirs with an out-and-back to Rancho Canada Del Oro Open Space on Casa Loma Road. We had pleasant weather for it although we had a pretty decent headwind in the southbound legs.

    Taking A Break In the Shade at Rancho Canada Del Oro

    I rode my recumbent with electric assist, which works better for me nowadays for longer rides (this was about 35 miles for me, including riding to and from the group ride start from home). I am working on getting my ride length up on my upright. Currently I can go a bit over an hour with no issues, but sometimes my SI joint gets a little cranky if I push it longer. I don’t want to overdo that because it can progress to a sciatica flare-up. So I add a little more to my upright sessions each week.

    Loma Prieta in the Distance To the West From Rancho Canada Del Oro

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    Published by BionicOldGuy

    I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.

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  • The Magic of Mindful Self-Awareness – BionicOldGuy

    The Magic of Mindful Self-Awareness – BionicOldGuy


    This is an excellent book I recently read by Matt Tenney. The title, and the message of the book, are reminiscent of Thich Nhat Hanh’s classic The Miracle of Mindfulness. The magic, or miracle, happens when you spend more of your time paying 100% attention to what you are presently doing. This make you spend less time worrying about the future or reliving painful moments from the past, and more time in the present. This is something I’ve been working on for some time but it is admittedly difficult to do on a regular basis.

    This book gave me motivation to try harder. There is an amazing story at the beginning where Matt discovered this. He had made a bad error in judgement which led him to a very distressing place (he attempted to commit fraud and ended up in prison). After a couple of years there he noticed that instead of ruminating about how bad his situation was, if he just paid full attention while brushing his teeth he felt a lot better. The same thing happened while walking or doing other routine activities. He decided to try do this all the time, and essentially re-framed being in prison almost to being on a long retreat. He has spent his life since then serving others and trying to pass on this message.

    So can those of us whose day to day life is not as bad as being in prison do the same transformation? It is worth a try!

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    Published by BionicOldGuy

    I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.

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  • Maximize the 14 Body Positions on Your Total Gym! – Position 2

    Maximize the 14 Body Positions on Your Total Gym! – Position 2



    JayDee Cutting III, MBA

    JayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management. JayDee is a Total Gym master trainer and spokesmodel since 2004. He lectured and taught wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs. He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”



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  • How to Earn the Right to Perform Muscle-Ups in a Metabolic Environment

    How to Earn the Right to Perform Muscle-Ups in a Metabolic Environment



    Huh? What does that mean?

    In short, this means you need to be able to perform the required amount of volume (aka repetitions) of a particular skill before progressing along the continuum to the next level. 

    Coaching Tip: Set out functional volume pre-requisites for your clients for each step of the way to help them understand this concept. For example, something like being able to do five muscle-ups a minute for 10 minutes before they’re allowed to perform muscle-ups in a metabolic environment.

    So how do you do this exactly? How do you go from where you are now—maybe with the ability to do a muscle-up, but not that many of them—to a place where you have the proficiency to perform them in a metabolic workout?

    You can also watch this free webinar we hosted to better understand skill progression for both athletes and gen pop clients, including common mistakes to avoid. 

    As a general rule, these are the steps that need to be followed:

    STEP 1: ISOLATED MOVEMENT

    Start out by building volume of the skill on its own. Rest as needed and build your ability to handle more sets and more reps of the movement until you reach the prerequisite functional volume.

    The progress here might look something like this:

    • Every 90 seconds x 5+ sets, 2-3 ring muscle-ups *adding reps/sets until 30 reps are achieved 

    • After 30 reps are achieved, reducing rest time: Every 60 seconds x 5+ sets, 2-3 ring muscle-ups *adding reps/sets until 30 reps are achieved 

    • After 30 reps are achieved, increasing reps per set: Every 60-90 seconds x 4+ sets, 4-6 ring muscle-ups *adding reps/sets until 30 reps are achieved

    STEP 2: CYCLICAL

    When you first introduce the metabolic component to the equation, do so by adding a cyclic movement, such as rowing, running or biking, and do so at a slow pace so as not to fatigue you too much. 

    And then take note of what happens to your form. If you’re not able to maintain high-quality reps on your muscle-ups after a bike effort, then slow down your effort on the bike to the point that you can preserve the quality of your muscle-ups.

    The goal here might be to achieve something like this:

    STEP 3: ADD OPPOSING MOVEMENTS

    Once you have achieved functional volume with a cyclical movement, pair the gymnastics movement with an opposing or complementary movement, meaning a movement that challenges different muscle groups. 

    An example might be something like: 

    STEP 4: PAIR WITH SIMILAR MOVEMENTS

    Once you have achieved functional volume in step 3, consider pairing your muscle-ups with a similar movement (or one that also requires either pushing or pulling strength).

    An example might be something like: 

    STEP 5: MIXED AEROBIC SETTING

    Once you get to this point you have a good amount of strength and muscle endurance, and now it’s time to put it into an aerobic environment. 

    An example might be something like: 

    • 5 rounds for time at a sustained pace: 15 wall balls, 6 ring muscle-ups, 15 cal Assault Bike *maintaining even times per round

    STEP 6: MIXED ANAEROBIC SETTING

    This is the last step. It means you can now express the skill in a mixed modal anaerobic environment, meaning you have the ability to perform your muscle-ups at an unsustainable level of work, with rest in between sets or rounds, in order to maintain your effort each set or round. 

    An example might be something like:

    • For time at a very hard effort: 8 thrusters, 6 ring muscle-ups, 20 cal Assault Bike. Rest 9 minutes x 4-5 sets

    WANT TO WRITE EFFECTIVE EXERCISE PROGRAMS?

    Progressing individual skills is just one small piece of the program design puzzle. Sign up for our free Fitness Coaching Course and learn the OPEX Method of personalized fitness program design, so you can start writing effective exercise programs for any client, anywhere.





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  • The Benefits of Easy Aerobic Training, AKA Zone 1 and Zone 2

    The Benefits of Easy Aerobic Training, AKA Zone 1 and Zone 2



    In the world of fitness, many people are drawn to the allure of high-intensity, tough workouts that promise quick results. While challenging workouts have their place, it’s essential not to overlook the immense benefits of easy aerobic training. Often referred to as the foundation of all movement, easy aerobics provides a myriad of advantages that contribute to a strong and healthy body. In this blog, we will explore the power of easy aerobic training and why it should be an integral part of every fitness program.

    What is Easy Aerobic Training? 

    Easy aerobic training involves low to moderate-intensity physical exercise that can be sustained for an extended period. It focuses on steady, rhythmic activities that challenge the cardiovascular system and improve overall stamina. Easy aerobics typically fall within the OPEX Maximum Aerobic Power (MAP) range of 10 and 9, commonly known as Zone 1 and Zone 2, where aerobic pieces are performed at a sustainable pace, allowing individuals to maintain a somewhat labored conversation.

    The Aerobic Energy System is The Foundation of Movement

    At the core of easy aerobic training lies its ability to lay the foundation for all movement. Whether your fitness goals include running a marathon or simply being more active in daily life, easy aerobics prepares your body for these tasks. By engaging in easy aerobic exercises, you improve your cardiovascular health, making everyday activities feel less exhausting and demanding.

    Increase Endurance and Recovery with Aerobic Training

    Easy aerobic training enhances endurance and recovery, not only during aerobic exercises but also during resistance training and other forms of high-intensity workouts. By improving your aerobic capacity, you delay muscle fatigue during endurance or growth training, allowing you to perform better and longer. Additionally, easy aerobics aid in faster recovery between sets and sessions, enabling you to maintain consistent performance over time.

    Mitochondrial Health and Growth

    A key physiological benefit of easy aerobic training is its positive impact on mitochondrial health. Mitochondria are the powerhouses of our cells, responsible for turning nutrients into adenosine triphosphate (ATP), our body’s energy currency. When you engage in easy aerobic exercises regularly, your body produces more mitochondria, leading to better metabolic health and increased energy production. Furthermore, this mitochondrial growth contributes to cognitive benefits, such as improved vascular flow to the brain and increased production of Brain-Derived Neurotrophic Factor (BDNF), which is linked to better brain health and cognitive function.

    Heart Health and Longevity

    Easy aerobic training plays a pivotal role in improving heart health and overall cardiovascular efficiency. As you engage in steady, low-intensity aerobic activities, your heart becomes stronger and more efficient, pumping blood more effectively to all parts of your body. This results in reduced resting heart rate, lower blood pressure, and a decreased risk of developing conditions such as hypertension, heart disease, and stroke. Ultimately, a healthy heart is the foundation for a longer and more active life.

    Teaching Patience and Consistency

    In our fast-paced world, patience and consistency can be challenging virtues to cultivate. Easy aerobic training teaches us these valuable life lessons. To reap the benefits of easy aerobics, you must be consistent in your practice and patient in your progress. As you gradually build your endurance and work capacity, you’ll find that these qualities spill over into other aspects of your life, fostering a more patient and resilient mindset.

    Sustainable and Safe Exercise

    Perhaps one of the most significant advantages of easy aerobic training is its sustainability. Unlike some high-intensity workouts that can take a toll on the body, easy aerobics can be practiced safely throughout life. It promotes sustainable behaviors and instills a sense of accomplishment, providing a psychological upside that contributes to long-term adherence to fitness routines.

    Don’t Overlook the Power of Easy Aerobic Work 

    Easy aerobic training is not to be underestimated or overlooked in favor of more intense workouts. It forms the foundation of all movement and offers a plethora of benefits that contribute to a strong, healthy, and resilient body. By engaging in easy aerobics regularly, you enhance your endurance, improve cardiovascular health, and boost overall cognitive function. It’s a sustainable and safe practice that fosters patience, consistency, and a deeper appreciation for lifelong health and fitness. So, let’s lace up our shoes, hop on that bike, or take a brisk walk in the park, and embrace the power of easy aerobic training on our journey to a healthier, happier life.

    Want to learn a simple approach to program design for all the body’s energy systems, including aerobic and anaerobic? Download our free guide, Program and Progress Energy Systems Training.





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  • The Benefits of Tough Aerobic Interval Training, AKA Zone 4 and 5

    The Benefits of Tough Aerobic Interval Training, AKA Zone 4 and 5



    While easy aerobic training lays the groundwork for overall health and endurance, it’s equally crucial to explore the realm of tough aerobic training and its unique benefits.

    Tough aerobic exercises, performed at higher intensities and shorter durations, push the body and mind to their limits, unlocking a host of advantages that elevate your fitness journey. In this blog, we will delve into the power of tough aerobic training and why it’s an essential component for those seeking to push their performance boundaries.

     

    Defining Tough Aerobic Training

    Tough aerobic training is training within OPEX the Maximum Aerobic Power (MAP) range of 5 to 2, commonly known as Zone 4 and 5, involves challenging interval exercises that gradually incorporate higher intensities as one becomes more aerobically fit. This training method challenges the cardiovascular, muscular, and respiratory systems through high-intensity yet sustained activity.

     

    Boosting Cardiovascular Efficiency 

    At the core of tough aerobic training lies the ability to boost cardiovascular efficiency. By pushing your heart to pump more efficiently, this form of training increases stroke volume and cardiac output, leading to enhanced oxygen delivery to the muscles. As a result, your body becomes better equipped to sustain high-intensity activities, allowing you to take your fitness performance to new heights.

     

    Enhancing VO2 Max and Longevity 

    One of the key metrics of aerobic fitness is VO2 max, which measures the maximum amount of oxygen your body can utilize during intense exercise. Engaging in tough aerobic training consistently can lead to significant improvements in VO2 max, positively impacting your overall longevity and health. Research has shown that regardless of age, aerobic capacity can always be improved through training, making it a powerful tool for promoting a healthier and longer life.

     

    Challenging the Mind and Body

    Tough aerobic training is not just about physical exertion; it’s also a mental challenge. Pushing your performance limits requires mental fortitude and focus. Embracing this aspect of tough aerobic exercises not only elevates your fitness but also enhances your mental resilience and determination in other areas of life.

     

    Earning the Right to Go Tough

    Before embracing tough aerobic training, it’s essential to earn the right to do so. This begins with building a solid foundation through easy aerobic training. When you can comfortably sustain 60 minutes of easy aerobic work, you’re ready to progress into the MAP continuum. Gradually transitioning from longer and slower intervals to shorter and faster ones ensures a safe and effective progression towards high-intensity aerobic conditioning.

    While easy aerobic training provides a solid foundation, tough aerobic training takes your fitness journey to the next level. By embracing the challenge and pushing your body to new limits, you unlock the power of cardiovascular efficiency, improved VO2 max, and mental resilience. As with any intense training, it’s crucial to progress gradually and responsibly, ensuring that you’ve built the necessary endurance and capacity through easier forms of aerobic exercises. So, step out of your comfort zone, embrace the intensity, and witness the remarkable benefits of tough aerobic training as you reach new heights in your fitness journey.

    Want to learn a simple approach to program design for all the body’s energy systems, including aerobic and anaerobic? Download our free guide, Program and Progress Energy Systems Training.





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  • The Ongoing Dilemma in Fitness Coaching: Individual Design vs. Group Training

    The Ongoing Dilemma in Fitness Coaching: Individual Design vs. Group Training



    In the ever-evolving realm of fitness coaching, an enduring debate revolves around 1:1 training versus group workouts. Over the past decade, my perspective has swayed towards personalized approaches after managing a number of fitness facilities, both group and individual design. These experiences have fortified my belief in the efficacy of individual design coaching. While there’s no universal remedy, I’ll share insights molded by my distinct experiences, viewpoints, and my vision of success in this field. 

    The words of renowned economist Thomas Sowell resonate: “There are no solutions, there are only trade-offs; and you try to get the best trade-off you can get, that’s all you can hope for.” This quote encapsulates the delicate balance between individual design and group coaching, with the choice often depending on specific contexts.

    Exploring Two Approaches: Individual Design vs. Group Coaching

    Let’s delve into the disparities between these two coaching modalities, taking into account both the coach and client standpoints. Relying on my personal experiences, insights garnered from instructing countless coaches, and the body of knowledge within the industry, we’ll lay out the pros and cons of each model. 

    The Pros of Individual Design

    Individual design coaching, is a model that tailors training to suit a client’s distinctive capabilities, goals, and lifestyle. It encompasses not solely exercise regimens, but also nutrition, behavioral adjustments, and lifestyle enhancements, offering a holistic approach to fitness.

    From the coach’s vantage point, individual design provides numerous compelling advantages. They enable the establishment of strong coach-client relationships, built on trust. This deep connection allows coaches to gain deep insights into clients’ motivations, fears, values, goals, and aspirations. By understanding these factors, coaches can create fitness plans customized for each client’s unique situation, that ultimately lead to better results for the client. 

    Additionally, individual design allows coaches to align fitness with clients’ core values, making the fitness journey purposeful and motivating. For instance, if a client highly values family time, a coach can emphasize how improved fitness can enhance their ability to engage in family activities. This alignment of fitness with personal values enriches the coaching experience.

    From a financial perspective, this personalized approach empowers coaches to charge higher fees for their services, reflecting the personalized attention and expertise involved. This not only ensures a sustainable career in fitness coaching but also breaks away from the traditional personal training model that relies on one-on-one sessions for each client.

    The Cons of Individual Design

    Nonetheless, individual design may not resonate with every coach. Some may not be interested in investing time in building strong client relationships, making this model less appealing to them. Additionally, there’s the risk of overdoing personalization, where coaches feel compelled to excessively customize their services, potentially deviating from established fitness principles and introducing inefficiencies.

    The Pros of Group Fitness

    Conversely, group coaching involves instructing multiple clients concurrently, frequently in a group class setup, fostering a communal spirit and mutual support that many clients find enticing.

    From a coach’s perspective, group coaching presents the prospect of cultivating a supportive community environment capable of inspiring and motivating clients. Coaches can leverage this dynamic to stimulate healthy competition and collective accountability. It’s also an efficient use of time, allowing coaches to oversee multiple clients in a single session.

    The Cons of Group Fitness

    However, group coaching isn’t without its drawbacks for coaches. It frequently restricts income potential because of its cost-effectiveness for clients, possibly necessitating the management of larger classes or multiple sessions to secure sustainable earnings. This can sometimes lead to pricing competition and feelings of burnout. Additionally, in large group settings, coaches may struggle to provide personalized attention, potentially reducing their role to that of a motivator rather than a guide. It can also pose challenges in retaining clients who may feel their individual needs are not being met.

    Making the Right Choice for Your Vision of Success

    For clients, group coaching offers the benefit of a supportive community that can motivate them to stay engaged in their fitness journey. It’s also typically more affordable than individual design coaching.

    However, group training programs often cater to the average fitness level of the group, potentially neglecting individual needs. Moreover, group coaching relies heavily on motivation, which can fluctuate, potentially leading to burnout from high-intensity, unsustainable workouts.

    In conclusion, the choice between individual design and group coaching presents distinct advantages and challenges for both coaches and clients. The decision should align with clients’ needs and goals, complement your coaching style, and fit the business model you want to operate. As coaches, our mission remains consistent: to guide clients on their fitness journeys in the most effective, sustainable way possible, tailored to their unique needs and preferences.

    To learn more about the OPEX individual design coaching model, I recommend taking our Free Coaching Course. Click here to sign up.





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  • The Fundamental Role of Assessments in Fitness Coaching

    The Fundamental Role of Assessments in Fitness Coaching



    A coach’s role transcends mere exercise planning or motivation provision. It revolves around nurturing a connection between the coach and client. This involves aiding clients in defining attainable goals and extending guidance, support, and occasional challenges. This coaching relationship thrives on consistent assessments, progress monitoring, and accountability.

    Recognizing assessment as an indispensable tool equips fitness coaches with the essential information needed for success with each client. By embracing an assessment-first approach, coaches can shape personalized exercise programs, lifestyle adjustments, and nutritional strategies tailored to each client’s distinct needs, capabilities, and goals.

    For fitness coaches, the bedrock of their practice should be a well-structured, uncomplicated, and repeatable assessment system. This system should encompass not only physical evaluations but also a comprehensive grasp of a client’s motivations, experiences, aspirations, and values. This holistic viewpoint informs the physical assessment, yielding objective, capacity-specific data.

    Now, how can one implement a systematic, straightforward, and consistent assessment process in their coaching practice? Let’s delve into how the OPEX assessment protocol can offer valuable insights and principles to enhance your assessment approach.

    Step 1: Initial Consultation

    To kickstart the coach-client relationship, begin with a deep dive into the client’s motivations, experiences, goals, and values. In this phase, active listening takes center stage. Instead of showcasing your expertise, concentrate on grasping the client’s unique needs. This stage offers a golden opportunity to truly fathom why the client sought your guidance, what success means to them, and their underlying motivations.

    The significance of the initial consultation lies in building rapport, understanding the client’s distinct context, and placing active listening at the forefront. These principles underline the essence of a client-centric approach, where comprehending their starting point stands as the cornerstone of personalized coaching.

    Step 2: Body Composition Analysis (OPEX Body)

    The second phase revolves around assessing body composition. This provides a window into potential health risks and an overview of one’s overall health status. While it doesn’t serve as the ultimate benchmark, it using an inBody delivers insights into muscle mass, body fat percentage, and basal metabolic rate.

    Being aware of body composition can raise awareness of potential health risks linked to excessive body fat, including heightened susceptibility to cardiovascular disease, type 2 diabetes, metabolic syndrome, respiratory challenges, and more. It also provides a benchmark to refer to over time to see how the client responds to the exercise and nutrition program. 

    Step 3: Movement Screen (OPEX Move)

    Step three centers on understanding the client’s movement capabilities through a simple movement assessment. This evaluation includes fundamental patterns such as squatting, lunging, bending, pushing, pulling, and core stability. As well as identifying what the client can do, it also sheds light on how they perform each movement and the areas to prioritize and improve. This serves as the bedrock for crafting tailored resistance programs.

    The movement assessment provides nsights into the client’s physical capabilities, highlighting the need for personalized fitness programming. The individual differences you identify allow appropriate and safe progression to help each person reach their potential while reducing risk of injury.  

    Step 4: Work Capacity Testing (OPEX Work)

    Finally, it’s time to evaluate the client’s work capacity, extending beyond physical capabilities to also include emotional resilience. This assessment highlights the interplay between the physical limitations and role of emotions in relation to work capacity. It aids in understanding the client’s overall experience, approach, and resilience, beyond just how many calories they can perform on a 10 minute airbike test. 

    Assessments are a vital tool for understanding and tracking progress. They reveal the truth about the client’s capabilities, and the coach’s ability to deliver results over time. A systematized and straightforward assessment process serves as the foundation of effective fitness coaching. It provides the vital data necessary for crafting personalized fitness programs that align with each client’s unique requirements.

    Learn the OPEX method of assessment in our free guide, The Complete Fitness Assessment. Click here to download it now.





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  • Evidence-Based Fitness Coaching: The Pros and Cons

    Evidence-Based Fitness Coaching: The Pros and Cons



    Within the ever-evolving sphere of fitness coaching, there exists a guiding light, known as evidence-based coaching. This approach avoids the pitfalls of trends and conjecture by adhering strictly to scientific research and data. However, this journey is not without its shadows. In this exploration, we’ll delve into the merits and pitfalls of this intriguing coaching methodology.

    Understanding Evidence-Based Coaching

    Before we embark on this journey, let’s first grasp the essence of evidence-based coaching. It’s a quest for concrete answers in the fitness realm, driven by scientific exploration. In a world where truth can often seem elusive, evidence-based coaching stands as a beacon of certainty. It’s a commitment to finding solutions supported by credible research and data.

    The Problems with Evidence-Based Coaching

    While evidence-based coaching holds undeniable promise, it also presents its own set of complex challenges. Here are some factors that cast a shadow over this approach:

    1. Research Complexity: Navigating the intricate world of scientific research can be perplexing. The complexity and varying quality of studies can challenge coaches, making it time-consuming to decipher their relevance to individual clients.

    2. Research Limitations: Not all coaching aspects neatly fit within the confines of scientific studies. Some clients possess unique circumstances not well-documented in existing research.

    3. New & Evolving Evidence: The fitness landscape evolves rapidly, with trends constantly shifting. What’s evidence-based today may become outdated tomorrow. Coaches must balance established principles with a willingness to embrace new findings.

    The Advantages of Evidence-Based Coaching

    Now that we’ve explored the shadows, let’s shine a light on the bright side of evidence-based coaching. Here are some of its notable strengths:

    1. Knowledge-Informed Decisions: Coaches armed with evidence-based insights make decisions rooted in scientific wisdom. This empowers them to steer clear of fleeting trends and base their strategies on a solid foundation of knowledge.

    2. Tailored Approaches: Every individual is unique, and evidence-based coaching acknowledges this diversity. It enables coaches to craft customized programs aligned with specific goals, needs, and limitations. This personal touch enhances the likelihood of success and client contentment.

    3. Long-Term Results: Evidence-based practices prioritize sustained progress over quick fixes. Clients are more likely to adhere to programs grounded in research, yielding consistent outcomes and minimizing the risk of setbacks.

    4. Ethics & Safety: Coaches bear an ethical duty to prioritize client well-being. Evidence-based coaching ensures that prescribed methods are backed by research, emphasizing safety and effectiveness.

    Finding the Middle Path: Moving Forward

    Balancing challenges and rewards, a middle path emerges as the way forward. Evidence-based coaching is indeed a potent tool, but it shouldn’t overshadow the human element. Every client is a unique narrative, not just a data point. They bring their experiences, preferences, capabilities, and challenges to the coaching relationship.

    Coaches should simplify their approach, using evidence as a reliable guide rather than an inflexible doctrine. It’s about leveraging scientific insights to make informed decisions while maintaining the flexibility, intuition, and empathy needed to address individual needs.

    In conclusion, evidence-based coaching is a powerful concept, a means to an end rather than an end in itself. It’s about considering the evidence, adhering to foundational principles, understanding each client’s definition of success, and propelling them forward on their fitness journeys. It’s about finding that delicate balance between science and humanity to navigate the realm of evidence-based fitness coaching effectively.





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  • Maximize the 14 Body Positions on Your Total Gym! – Position 1 Seated Forward

    Maximize the 14 Body Positions on Your Total Gym! – Position 1 Seated Forward


    Maximize the 14 Different Body Positions on Your Total Gym!

    Position #1 – Seated Forward

    Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.

    This is Part 1 of a 7-Part series that will cover all 14 body positions, so stay tuned.

    One of the biggest benefits of the Total Gym is its impressive versatility. You can do hundreds of different exercises utilizing all the body positions. You can easily change the resistance from exercise to exercise by simply changing the level. You can remove the squad stand, which opens additional exercises like lunges, reverse and side lunges, yoga downward dog into a dynamic plank, and the list goes on and on.

    And don’t even get me started with all the wonderful accessories you can add to your total gym!

    But today’s focus is Time Efficiency. When I certify other personal trainers on the Total Gym, I have them create a client routine that minimizes equipment and body position changes. Here is the most valuable tip I would teach them: Once you get your client into a body position, maximize the number of exercises you can do there!

    And this is what you’ll learn in this video series. The benefit is maximizing your results and minimizing your time.

    I think you’ll agree, time is life’s most precious resource. Saving time is probably one of the reasons you enjoy working out at home on your Total Gym in the first place. If you add up all the time you saved by not going to the gym, it can add up quickly.

    Let’s say you only live 10 minutes away from the gym. Not bad, right? So that’s 20 minutes round-trip. Now had another 15 minutes finding a parking spot and getting in and out of the gym. Then there is check-in and making your way to the locker room to store your stuff. Now, add the time going from machine to machine just to work one body part. Then there’s always the chance that the machine you want to use is already occupied. You’ll have to waste time waiting until they’re done or spend time altering your workout.

    This common scenario could he’s there add up to 45 minutes plus, not including any of your actual working out! These 45 minutes of wasted time could give you an awesome Total Gym workout without leaving your comfy house, and your private shower is only 90 seconds away!  

    Yes, on your Total Gym, you can work out your entire body on one machine. Today I’m going to show you how to be even more Time-Efficient by maximizing each body position.

    Here are the 14 Body Positions on Your Total Gym:

    1. Seated Forward – Today’s Highlight
    2. Seated Backward
    3. Kneeling Backward
    4. High-Kneeling Backward
    5. Lying Upright Supine
    6. Lying Upright Prone
    7. Line Inverted Supine
    8. Line Inverted Prone
    9. Seated Sideways Right
    10. Kneeling Sideways Right
    11. High Kneeling Sideways Right
    12. Seated Sideways Left
    13. Kneeling Sideways Left
    14. High Kneeling Sideways Left

    This will be a Fun series Team! Check out today’s video and learn all the exercises you can do in the Seated Forward Position.

    Stay healthy and keep the questions and comments coming. I love this stuff and I’m here to help!



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