If you talk to people that work out at any typical gym and ask what their fitness goals are, you will get the standard responses.  Some will say “I want to gain muscle.”  Others will comment that “I need to tone up.”  Most will admit that “I really want to lose weight.”

Regardless of their answers, one thing holds true for most all of them.  They don’t know how to go about achieving their goals.

Over the years I have watched countless men and women work out.  I can only liken their sessions to a trip to Costco.  At Costco, there are always food and beverages to sample.  You never know what you’ll try until it’s in front of you. You try a bite here. You try a sip there, maybe read a brochure while you snack. You go around the corner to see if there is anything else you might like.

That’s what most people do when they come to the gym. They jump on a random machine, perform a few reps and move on to the next.  They look around at the equipment, hoping to see some instructions somewhere. They throw a dart and pick one, play on it a little and move on again.

More often than not, there is no rhyme or reason to the average person’s workouts.  No wonder most members don’t see results and quit going to the gym.

If one goes to school, there is a curriculum to learning.  One cannot haphazardly go to class only when one feels like or study when the mood is right and expect to succeed.  This holds true in virtually anything else in life.  Yet when it comes to exercise, most people do not have a proven regimen or even a structured plan that will effectively help them achieve their goals.

With the internet, we can read about and even watch how others exercise.  There is good information out there but be careful.  Just because someone has a camcorder or writes a blog about an exercise routine, doesn’t mean that person is an expert.

Look for credentials. How long has the person been in the health and fitness world? Also keep in mind that some of the exercises you may see on a website may be too advanced for many to execute in a safe manner without the risk of injury.

So, how can one get accurate information on how to achieve fitness and health goals?  The best way is to find a qualified fitness professional that knows and understands one’s specific objectives and also limitations.  A personal trainer will tailor an exercise program accordingly.

Jin Kim finishing the Big Sur Half Marathon

I recently ran the Big Sur Half Marathon in Monterey. Growing up, I considered running 400 meters or a lap around the track a long distance event.  I was pleased to run the 13.1 miler in 1:34:12. My 7:12 mile pace was a surprisingly good time and pace for a self professed sprinter.

I trained by running the Palo Alto High School track and around the baylands at the Pacific Shores Center in Redwood City. After training for a few months I was confident that I would run a good time. Did I think I would run under 1:35? Maybe. Did I expect to? Definitely.

I was joined in the run by several of my BareBones Bootcamp clients. For a few of them, it was their very first time in running such a long distance. After the race, one of the first timers mentioned to me that he felt his result was “bittersweet.” “Sweet” because he accomplished something he never thought he would ever do. “Bitter” because he didn’t push himself more than he did during the event.

That was a very interesting comment on the part of my bootcamper because I witness this phenomenon all the time as a personal trainer in the gym environment. For many people, working out is “sweet” because they are making progress towards their health and fitness goals. But it’s also “bitter” because they don’t push themselves as hard as they could in order to reach those goals.

I see it all too often when people get uncomfortable with a challenging exercise and end up quitting short of their intended target. There have been countless times during a set or exercise when a client will start shaking his head, telling me she can’t go on.

Knowing my clients and being able to read body language fairly well, if I think they can do it I always cajole them into continuing. In most cases, my clients end up performing the entire set or exercise. One of my clients told me that when “I train alone I give it 60%. You’re my 40%.”

What does this tell me? The majority of the people have the physical ability but their mental game is lacking. It reminds me of Gandhi’s quote “Strength does not come from physical capacity. It comes from an indomitable will.” Even though our minds may tell us to stop and take it easy, the last 2-3 reps may mean the difference between a mediocre workout and a fantastic one. That small push WILL reap lasting benefits both physically and mentally.

Looking back at the race, once I crossed the finish line I was exhausted. However, I still felt I left something on the table. Could I have improved my time by 30, 60 seconds or even more? Who knows. But that’s part of the fun: I get to try to find out next time.

In-Home Training vs Gym Training

So you’ve finally decided that you need to get into shape and exercise.  Now the decision is where do you train?  Train at the gym?  Or train at home?  Each one has their advantages and disadvantages.  And how can you overcome the disadvantages?

Gym Training

The typical gym has a large variety of equipment to utilize in training.  Also the group setting that a gym provides is a great motivator for some people.  When a large group of people are exercising, there’s an energy that people feed off of, aiding them in putting forth more effort in their workouts.

However, that same group of people that others feed off of can easily become a mass of humanity.  Many of the commercial gyms in the Silicon Valley can easily become overcrowded, especially during peak hours.  Waiting for machines and exercise equipment is commonplace.  Also, the fees to join a gym can be very expensive, reaching into the hundreds or even thousands of dollars each year.

In-Home Training

In-home training is ideal for various groups of people.  There are quite a few of those that work out of their homes in the San Francisco Bay Area however still need to be at the fingertips of their computers, blackberries, etc.  There are also the homemakers that may be busy with such things as taking care of their young children and don’t want to be away from them for an extended period of time.  There is yet another group of people that may be self conscience of their looks for whatever the reason and in-home training maybe more suited for them.  There is no travel time to and from the gym.  Convenience is the main draw.

The disadvantage to most in-home training is the general lack of equipment.  Some have home gyms, but most lack any equipment.  Purchasing equipment can be costly.   Becoming knowledgeable in various exercises such as bodyweight training, medicine ball training, etc can be daunting for some people.  Also making the workouts fun and creative can be a challenge.  Many people eventually find that their familiar routine of exercises become stale and boring and hence quit working out.

Another big disadvantage is the many potential distractions around the house.  The TV, couch, phone, computer all can lead to an unfinished and unfulfilling workout.  Also motivation, or the lack of it, can easily set in when a person trains alone at home.

The Advantages of Hiring a Personal Trainer

Many of the disadvantages of both training at the gym and in-home training can be overcome by hiring a qualified personal trainer.  If the gym is crowded and equipment is all used up, a creative personal trainer can easily devise a workout plan by utilizing unconventional forms for training such as bodyweight training and plyometric exercises.  The same holds true for in-home training.  There’s no need to buy expensive home gyms if a person hires a personal trainer that specializes in in-home training.  The trainer will have portable fitness equipment such as kettlebells, medicine balls and TRX suspension straps.  And lack of motivation will not be an issue.  The personal trainer will make sure that the client is pushed to get a full workout.

TRX suspension training in Palo Alto

There are no shortages of health clubs in Silicon Valley, otherwise known as the southern part of the San Francisco bay area. Most of them employ personal fitness trainers to assist the members. There are also personal trainers that work privately at clients’ homes or places of work.

I’ve been in the health and fitness industry for years, and I’ve been around. I’ve worked in Palo Alto, Redwood City, Mountain View, Santana Row, San Jose and Cupertino. Having trained at large commercial gyms such as Equinox, Gold’s Gym, Club One and 24 Hour Fitness, I’ve witnessed personal trainers of all abilities. I’ve come across some amazing talents to those that frankly have no business being a trainer.

Here is a list of a few things I think are crucial in a personal trainer.

Certifications

Make sure that the personal trainer is certified by a reputable certification body.The most reputable organizations are the National Academy of Sports Medicine (NASM), American College of Sports Medicine (ACSM), American Council of Exercise (ACE) and the National Strength and Conditioning Association (NSCA).

You can verify a trainer’s certifications through each organization directly. You’d be surprised how many trainers lie about having a certification!

Continuing Education

Is your personal trainer always looking to learn more? Or do they seem content with the base of knowledge they have at the moment?

The science behind performance improvement and what works in fitness is ever evolving. New studies, techniques and theories are constantly being updated. A good trainer knows that ongoing education is key, and should always be seeking out and attending seminars, workshops and conferences to learn the latest on how to help their clients.

Additionally, many of the certifications require continuing education credits in order to renew active status. Ask the trainer about the last class they took: if it has been more than 6 months, keep looking.

Training Philosophy

Ask the personal trainer what is his/her training philosophy. The answer is not meant to be a ten minute scientific dissertation. The trainer’s answer should make sense to you. For example, if your goal is to be in better health and tone up a little, would you want a personal trainer that works primarily with bodybuilders? Probably not. If you are the type of person that doesn’t like the in-your-face type of approach, would you want to hire a boot camp style trainer that gets aggressive with you and likes to use yelling as motivation?

Be Comfortable

Make sure that your personalities match well. If not, the training sessions will seem long and drawn out. Also make sure that you feel comfortable around the trainer. If something doesn’t feel right, trust your instincts and find someone else. Hiring a personal trainer with vast amounts of knowledge and/or experience is useless if you don’t feel comfortable around him/her.

Ask for References

A qualified personal trainer will be happy to give you the names of his/her current clients who can vouch for him and give feedback on what the trainer is like to work with. If the trainer is hesitant about giving you references, this is a red flag.

Ask the clients about their training and the trainer. For instance ask if they reached their goals. Also ask how the trainer helped them get there, and what they like best about their trainer.

Trainer Appearance

Does the fitness trainer live by what they preach? Does he/she have the appearance of one that is physically fit and takes care of their personal well-being? If not, that should also be a red flag.
How about their dress and grooming? The trainer’s attire should evoke professionalism and pride in what they do. 

You’ll be spending valuable time and money with a personal trainer. Make sure you get your the full value of your investment by asking questions and you will find the right trainer for you.

I’ve seen people snoring on the workout bench, folks smoking while on the exercise bike, but that’s the one-off stuff you tell your significant other about when you get home.

Then there’s the more common antics you see every day as a fitness professional. Most of us come to develop our own list of pet peeves, whether we want to or not. When you spend as much time in the gym as we do, you tend to see the same behavior over and over from certain types or the same individuals.

We usually don’t discuss it with “civilians” but I’ll let you see my list of “stupid gym tricks” that make me shake my head, and probably yours too. How many of these wince-inspiring, eye-rollers have you witnessed at your club?

Top 10 List of Stupid Things People Do in the Gym

10. Grunting like they’re still going up the evolutionary ladder.

9. Women that doll themselves up and strut around the gym in full makeup like they’re at a singles bar.

8. Guys that build up all upper body and no lower body. Chicken legs!

7. The lone middle-aged man with a strange grin on his face amongst all the women in the jazzercise class.

6. Putting all the weight plates in the gym on the leg press machine, doing two reps, and then leaving all the plates on the machine for the next person.

5. Having to use the same exact cardio machine every day or their day is ruined. (Never mind that there’s 10 identical machines right next to it.)

4. Doing 500 reps of crunches on the ab machine and calling it a workout.

3. Taking calls on cell phones while working out. Because everyone within 15 feet really does want to know what you think about your friend’s loser boyfriend. And we’re sure your colleagues are really enjoying your heavy breathing on that conference call.

2. Dancing and singing out loud in the gym. This happens more frequently than you would think.

1. Driving around the parking lot of the gym for 20 minutes to find the closest spot.

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