She Cut Her Workouts in Half & Dropped 26 Pounds

fat loss women 60s

When your husband is a foodie and a chef who makes amazing meals, it can be a challenge to stay in good shape, especially at age 66. 

But Judy was able to lose 26 pounds and drop from a size 12 down to an 8.

She says her clothes fit better, she has more energy, she sleeps better, her shoulder and neck pain is gone, and she has a more muscular, toned body.

How'd she do it? Slow-Motion Strength Training…

She Was Bored With Her Workouts

Judy didn't always take such a smart approach to exercise.

Before The Perfect Workout, she did the obligatory one-hour block at her health club, whether that was a spin class, on the treadmill, or some other aerobic exercise. 

She got good results, but Judy describes that kind of exercise as being “a rat in a cage,” and thinks exercising inside for an hour is ridiculous and abhorrent for anyone who lives in beautiful San Diego. 

“I did not look forward to it. At 20 minutes I was tired, 30 minutes I was bored silly, and 45 minutes I accepted it and just tried to finish.” 

Making it to 60 minutes was gratifying but simply took too long.

She also wanted to increase her bone strength and density and change the way she looked.

“All my life I’ve had chubby thighs and hips. It ran in my family. I always felt like I wasn’t wearing clothes well. I didn’t look good in pants.”

Naturally, The Perfect Workout’s twice a week, 20-minute workouts were a big draw.

Did you know?

  • You can get the same strength gains, if not more, in 13 minutes than you can in 68 minutes
  • More workouts per week can actually hinder your results
  • Doing more exercises than needed in a session is an indication the workout may not be intense enough and you can be working harder
  • You can get a full body-workout in with just 4 exercises
  • More rest in a workout can reduce muscle growth and cardiovascular impact

LEARN MORE about 20 Minute Workouts

 

She Built Strength & Burned Calories

The slow-motion workouts fit perfectly into Judy’s schedule, and the Trainers at the Mission Valley studio made sure she got the most out of every session.

The key with slow-motion strength training is the emphasis on working toward “muscle success” on every exercise.

That’s the point at which you can’t possibly move the weights even a fraction of an inch further, after doing several repetitions for 10 seconds out and 10 seconds back.

If you continue maximally pushing or pulling for a few more seconds, you achieve this deep muscle fatigue, and that’s what brings results.

Judy started seeing the effects within weeks. Her pants started fitting better, she had more energy, she slept better, and she lost inches.

She also noticed her shoulder and neck pain from sitting at her desk was gone.

While gaining muscle everywhere (she leg presses 400 pounds now!), Judy lost 16 pounds while going from a size 12 to an 8.

Judy was able to lose fat more efficiently than ever before by adding lean muscle everywhere. 

If you want weight loss, you must know this: Muscle burns calories.

Strength training adds more lean muscle to our bodies, which increases our resting metabolic rate, or the calories we burn on a daily basis.

In fact, strength training is more effective in burning fat than most “aerobic” activities because the added muscle helps you burn calories, even while you rest. Aerobics can burn a lot of calories but only in the moment of the activity.

Learn More about The Science of Losing Fat and Preserving Muscle.

She Debuted Her New Look

Judy had another goal, though – to get into a dress that her husband had gotten her.

“I tried it on and it had a lot of lumps and was stretched to the max.”

During a challenge at The Perfect Workout, she lost another 10 pounds, just in time for her 15th anniversary, where she debuted her new look.

“I got a lot of compliments on how the dress looked on me!”

While Judy would like to lose another five pounds or so, the increased strength and new look is paying huge dividends.

  • She’s able to hoist heavy bags of soil from Home Depot
  • She hits the golf ball a good 30 yards farther than the women she plays with
  • She isn’t huffing and puffing after pushing her golf bag for four or five hours

Even better, she’s now comfortable wearing whatever she wants – skinny jeans, skirts, sundresses, shorts, and sleeveless tops. And she doesn't have to think twice about trying her husband's five-star cuisine.

“I’m delighted! I don’t have the ‘wiggle wobble’ in my arms. I enjoy The Perfect Workout, and I’m very happy with what it’s done for my body.”

 

5 Ways to Optimize Your Immune System

Optimize Your Immune System

The topic of immunity is more popular than ever. We’ve heard and seen some interesting “ways” to boost your immune system:

  • Taking a trillion grams of vitamin C 
  • Sweat it out with a 10 mile run 
  • Eat only fruits and vegetables and avoid all chocolate and wine on Tuesdays

What!?

Okay those may not be real, but the point is there’s some wacky advice and quick fixes out there about how to improve your health and immune system.

And although it may not be easy, it’s quite simple.

Focusing on behaviors that contribute to better health will fortify your immune system over time. 

Here are 5 ways to get started:

1. Get Quality Sleep

We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax and have fun. To fit everything in, we often sacrifice… Sleep. 

But sleep has an impact on our mental and physical health. It’s vital for gaining strength, preventing illness, recovering from injury, and your overall well-being.

Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night.

Sleep can be POWERFUL… if we get enough of it. 

We know about the many benefits of getting good quality sleep, but what about the effects of NOT getting a good night’s rest?

Check out these side effects of sleep deficiencies:

Sleeping
  • Long Term Mood Disorders
  • Sickness
  • Diabetes
  • Infertility
  • Weight Gain
  • Low Libido
  • Heart Disease

Have you ever thought about if the sleep you are getting at night is quality sleep? It helps to see exactly what’s happening while you sleep.

We’ve found some great apps you can use to track and/or enhance your sleep:

Below are more tips that may help improve your sleep tonight!

One of the best ways to get better sleep is strength training. Learn more about how our Strength Training Programs can help you!

2. Eat Nutrient-Dense Foods

My parents always told me, “Veggies are your anti-disease foods because they are nutrient dense and help fight off infection and support white blood cell strength.”

Start by swapping out a few processed foods from your diet with an “anti-disease” option. See ideas below:

3. Lower Your Stress Levels

Stress is a natural reaction to life. But having too much stress or prolonged periods of stress can wreak havoc on the body and actually increase your chances of getting sick.

Watch this video on stress and how it can hurt your health!

Play Video

There are countless ways to alleviate stress, just as long as we create time for them!

Below are some ways to kick stress to the curb.

  • Exercise…. We’ve got you covered there!
  • Spending time outdoors
  • Spending time with pets (puppy therapy is a real thing!)
  • Breathing exercises
  • Meditation
  • Journaling
  • Yoga
  • Prayer
  • A good night's rest
  • Taking Breaks!

One of our favorite ways to alleviate stress is the use of breath

That’s right! Breathing properly can actually reduce stress (and help you achieve a better workout!) 

Try out some of these simple everyday breath patterns you can use to melt stress away, any time of day.

We couldn’t talk about stress relief and NOT mention exercise. We all know exercise is good for us, and it does wonders to help us reduce stress levels (3).

  • Exercising releases endorphins- you can't feel bad when you're feeling good
  • Makes you feel better and empowered
  • Helps improve the quality of your sleep
  • Strength Training produces more endorphins than cardio
  • Can reduce risk of heart disease

4. Up Your Water Intake

We could chat for hours on this subject because water is so vital to your overall health and goes beyond just feeling hydrated.

Drinking plenty of water helps you have a successful workout (4) as well as:

  • Lubricate your joints and body’s systems so that everything moves & runs smoothly
  • Regulate body temperature (which can be helpful in burning more fat!)
  • Boost metabolism
  • Protect organs & tissue
  • Clear your bladder and flushes out toxins in your system
  • And so much more!!

Watch this video for a deeper dive into what water can do for you and your body and how you can get started and work your way to drinking enough water.

Play Video

5. Exercise… The RIGHT Way

You might think that exercising more is a surefire way to fight off viruses.

Actually, too much physical stress (including exercise stress) can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise stress for optimal improvements, and no more. Learn More.

If you want to get optimal results you need to place value on resting and recovering from your workouts

Studies show that consistently exercising helps increase immunity and decrease chances of getting sick.

Luckily, engaging in effective exercise does not require a big behavioral shift.

All you need is 20 minutes with the right method and the accountability of a Personal Trainer to get results.

In case you haven’t seen enough benefits already… Slow-motion strength training is proven to provide countless benefits including (5):

  1. Greater strength
  2. More endurance
  3. Additional calorie-burning lean muscle tissue
  4. Reversing age related muscle loss (sarcopenia)
  5. Increased metabolism for how many calories you burn even while you're resting
  6. Improved fat loss
  7. Stronger bones
  8. Reversing aging of muscle cells (express younger DNA in the nuclei)
  9. Improved cardiovascular fitness
  10. Improved cholesterol levels
  11. Lower blood pressure
  12. Improved low back pain
  13. Better blood sugar control
  14. Improved immune system
  15. And many more!!

Let’s recap

If you want to optimize your immune system, there are 5 behavioral changes that will help.

  • Get quality sleep
  • Eat nutrient dense foods
  • Lower stress levels
  • Drink more water
  • Slow-motion strength training

Did you know these are key ingredients for most (if not all) health and wellness goals?

Want more guidance—
Start HERE.

References:

  1. Ferris, L. T., Williams, J. S., Shen, C. L., O’Keefe, K. A., & Hale, K. B. (2005). Resistance training improves sleep quality in older adults—a pilot study. J Sports Sci Med, 4(3), 354-60.
  2. Singh, N. A., Clements, K. M., Fiatarone, M. A. (1997). Sleep, Sleep Deprivation, and Daytime Activities A Randomized Controlled Trial of the Effect of Exercise on Sleep. Sleep, 20(2), 95-101.
  3. O’Connor, P.J., Herring, M.P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4: 377; pp. 377-396. DOI: 10.1177/1559827610368771
  4. J udelson, D. A., Maresh, C. M., Farrell, M. J., Yamamoto, L. M., Armstrong, L. E., Kraemer, W. J., … & Anderson, J.M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine and Science in Sports and Exercise, 39(10), 1817.
  5. Campbell, W.,Crim, M., Young,V. and Evans,W. (1994). Increased energy requirements and  changes in body composition with resistance training in older adults. American Journal of  Clinical Nutrition, 60: 167-175. 
  6. Evans, W. and Rosenberg, I. (1992) Biomarkers, New York: Simon and Schuster. Forbes, G.  B. (1976). “The adult decline in lean body mass,” Human Biology, 48: 161-73. 
  7. Harris, K. and Holly R. (1987). Physiological response to circuit weight training in borderline  hypertensive subjects. Medicine and Science in Sports and Exercise, 19: 246-252. 
  8. Hurley, B. (1994). Does strength training improve health status? Strength and Conditioning  Journal, 16: 7-13. 
  9. Hurley, B., Hagberg, J., Goldberg, A., et al. (1988). Resistance training can reduce coronary  risk factors without altering VO2 max or percent body fat. Medicine and Science in Sports and  Exercise, 20: 150-154. 
  10. Keyes, A., Taylor, H.L. and Grande, F. (1973). “Basal Metabolism and Age of Adult Man,”  Metabolism, 22: 579-87. 
  11. Koffler, K., Menkes, A. Redmond, W. et al. (1992). Strength training accelerates  gastrointestinal transit in middle-aged and older men. Medicine and Science in Sports and  Exercise, 24: 415-419. 
  12. Menkes, A., Mazel, S., Redmond, R. et al. (1993). Strength training increases regional bone  mineral density and bone remodeling in middle-aged and older men. Journal of Applied  Physiology, 74: 2478-2484. 
  13. Risch, S., Nowell, N. Pollock, M., et al. (1993). Lumbar strengthening in chronic low back pain  patients. Spine, 18: 232-238. 
  14. Singh, N., Clements, K. and Fiatarone, M. A randomized controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52 A (1): M 27 – M 35.
  15. Stone, M., Blessing, D., Byrd, R., et al. (1982). Physiological effects of a short term resistive  training program on middle-aged untrained men. National Strength and Conditioning  Association Journal, 4: 16-20. 
  16. Tufts University Diet and Nutrition Letter, (1994). Never too late to build up your muscle. 12:  6-7 (September). 
  17. Westcott, W. and Guy, J. (1996). A physical evolution. Sedentary adults see marked  improvements in as little as two days a week. IDEA Today, 14 (9): 58-65. 

Retired and Remaining Strong, Healthy & Independent with QUICK workouts

Sheila Sutton Feature Image

Have you ever felt your knees ache a little bit more than they used to?

Perhaps you get winded more easily while walking through the neighborhood.

Maybe getting up out of bed feels like a challenge these days.

Ever stopped to think… maybe this is just what getting older feels like?

At age 66, Sheila Sutton found herself facing that very question. With a nudge from a doctor, she found a way to stay independent despite her age.

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Is This Supposed To Happen?

In early 2020, Sheila Sutton was working out at a big box gym 3-4 times a week. 

She was plugging away on the cardio machines and although she felt good, she lacked strength and felt off-centered. 

“My grandson who is 11 would run and jump at me and I would literally fall. I was off-center and if I missed a step it would be a big production.”

Without much strength and balance, Sheila found it challenging to do simple movements like getting up off the floor or going up and down the stairs unassisted.

She even needed to take rest breaks while doing her hair.

“It was annoying. I'm 66 years old… is this supposed to be happening?”

If the Doctor says so!

Once the pandemic hit, one of her sons (a doctor) said the gym was too risky and recommended she give The Perfect Workout a try. 

Sheila lives in New York, nowhere near one of our Medical Fitness Facilities, so she tried a Virtual Intro Workout. It turned out to be a blessing in disguise.

Intimidated to Empowered

At first Sheila was intimidated by the idea of working with a Personal Trainer. She’d never worked with an instructor and didn’t know what to expect. Learn More

She was mostly skeptical about doing any exercises that required her to get up and down off the floor. 

She thought, “Wait a minute, who's gonna help me get up?”

But her Trainer listened to her concerns and her body’s ability, and never rushed Sheila into any exercises she wasn’t ready for.

Together, they worked consistently on her strength and balance… And one day she noticed a big change.

During one of her Personal Training Sessions, Sheila was getting up off the floor and without thinking about it she got up – without holding onto anything.

She said to her trainer, “Did you see what I did?! I never did this before!”

That moment brought Sheila to tears and left her feeling empowered. It made her want to do more for her body and her health. 

“I'm certainly going to do as much as I can to make my body perform the best that it can. I'm not ready for a chair or a scooter.”

Accomplishments like those are indicators that independence is possible at any age. And they happen everyday at The Perfect Workout. 

Worried about getting older

Decades to Come

When Sheila looks into the future at the decades to come, she now feels safe.

“I feel safer. I'm not afraid.”

She’s looking forward to doing so much more now that she knows her body has the potential. 

Sheila isn’t sitting still at 66. She’s moving her body with confidence and every Virtual Training Session helps improve her strength and balance.

“What better way to have someone that's going to be there for you and show you proper technique and how to maximize your body performance. And do it in a safe way in your house.”

Getting older doesn’t mean you have to become dependent on others to help you get up from the floor. 

Want to move your body with more confidence and independence? 

Start with an Intro Workout, no matter where you live!

The Strategy She Used to Feel Strong in Her Body Again

strategy Christine griffin used to feel strong

Christine Griffin was stopped in her tracks when she felt the searing pain of sciatica hit. She had a herniated a disc and with just the slightest bend in the back, the disc bulged, hitting a nerve. 

Everything cascaded from there. Overnight, she went from living an active lifestyle to living in pain. 

Learn how Christine went from living with severe back pain to feeling strong and capable – and the strategy she used to do it.

The Pain

For four years, Christine could barely walk without experiencing excruciating pain. 

“When you have back pain like that, you twist your body to guard from the pain and try to keep it from hurting.”

Unfortunately, this created a new problem for her. She found herself leaning to one size, a result of overcompensation to avoid the pain.

Christine ultimately went through surgery and a lot of physical therapy. Finally, she was pain free, but her body was out of whack and her muscles had atrophied. She couldn’t pick up where she left off with her exercise routine from four years before. 

She needed to begin again.

“Every time I tried to get back into that rhythm, I would hurt myself. I needed something in between physical therapy and full on workout classes. I needed a personal trainer.

The Strategy

Christine knew she needed a Personal Trainer. But as a busy professional, she also needed a time-efficient solution. 

After doing research, she found The Perfect Workout and was attracted to the 20-minute, twice a week program.

“I had special needs. And the trainers I've worked with have been able to accommodate them.”

It was a perfect fit.

Christine had tried traditional Personal Training before but there were two things that made her experience at The Perfect Workout different… and better.

First, she felt like she could “survive it”

“I wasn't pushed too hard, where I felt like I don't ever want to do that again.”

Second, it was effective.  

“Some of my original level of function returned. And that was the proof that I needed that it works.”

 

See MORE proof 👇🏼👇🏼

The Strategist

One key piece to Christine’s strategy to feel strong in her body again was making sure she did her workouts the right way.

That’s where the Trainer comes in. They’re the strategist.

A Trainer will help guide you safely through each exercise as well as help reverse engineer your goals so they're more attainable. 

After all, a Trainer is someone who specializes in helping people exercise the right way and getting results… and they’re passionate about it.

Even more than passion, our trainers are Certified through an extensive education process.

Most personal training certifications do not require any hands-on training to get certified. At The Perfect Workout, our certification goes beyond books and heavily involves hands-on training with real people. 

We test our trainers’ knowledge and expertise with numerous written and practical exams. All Personal Trainers are AED/CPR certified and are required to complete continuing education as part of their employment with The Perfect Workout.

The Ability to Function

Now that Christine is without pain and she’s getting stronger and healthier, she finds she has an ever-increasing ability to function in her daily life. 

“I can move my hips more easily. I can hold my body upright – I didn't have the strength to do that. I would always slouch back over because I fatigued almost right away.”

One of Christine’s biggest day-to-day challenges used to be the long walk to and from the train in Chicago. 

“And that's easier for me now that I can hold myself better upright while carrying a backpack. I can walk. I know that doesn’t sound like an accomplishment, but it's huge.”

increased function strength training

The Setting for Success

Christine got her start in one of The Perfect Workout’s Chicago studios, but now she trains exclusively on the Virtual Training platform.

“I've found that the virtual training platform works for me. It actually takes less time. And I don't have to drive there and back.”

The convenience isn’t the only factor that’s made Christine fall in love with Virtual Training.

She’s proud to develop her own toolkit of challenging exercises she can use to assist in her workouts – like lifting her own body weight in different ways.

“I see the advantages of the machines but I feel like I don't need an entire gym full of stuff to get more healthy.”

I hear about people who are having mental health challenges and things like that during the pandemic. Here's something you can do that will make you feel good right in your home. You don't have to leave it. You can just put on some workout clothes. Who cares what your hair looks like? 20 minutes, you're done, and you feel better.”

No matter WHAT your goals are, feeling better is inevitable at The Perfect Workout.

Get started today!

This 66 Year Old Proves Strong Bodies Are Built in 20 Minutes

Bob Jones, 66, was recently crowned “Client of the Month” at the Long Beach studio and the progress he made during 2020 (the craziest year ever) says it all.

Bob was referred into The Perfect Workout by his friend Cathy, a fellow client in November, 2019.

He came in with a vision to live a healthier life.

And the Long Beach team made that vision a reality through accountability, support, and a science-backed workout: slow-motion strength training.

Bob has been fully committed to his 20 minute, twice a week workouts. When his studio temporarily closed down during the first wave of the pandemic, he pivoted to Virtual Training with his trainers, never risking his health or his progress.

When the Long Beach studio reopened its doors for In-Studio Training, Bob hadn’t lost any progress. In fact, he was able to lift heavier on some exercises and his range of motion improved on others.

Bob joined The Perfect Workout to get healthier and improve his quality of life. Although there’s nothing stopping him now, we’re happy to say he’s hit some major goals in just one year:

  • he’s physically stronger
  • he’s lost 12 pounds 
  • has better endurance hiking and bicycling
  • has better posture and balance


“I owe this to my personal trainer Ray. He pushes and encourages me to do my best. I highly recommend The Perfect Workout.”

M.S., Fibromyalgia, Weight Loss: This Tear-Jerker Will Inspire You

As a model and actor, for years it has literally been Jeffrey Blockson’s job to stay in shape.

Jeff lives a simple but strict motto that no matter what age you are, or where you come from, you don’t have any excuses to not take care of what’s most important- your health.

Must be easy for someone who models, right? 

Even though Jeff has put in hard work and dedication to stay strong and healthy it CAN be easy for anyone. Take it from some of his clients who have Multiple Sclerosis, Fibromyalgia, and lifelong weight loss struggles…

They are living proof that it only takes 20 minutes, twice a week to take control of your health, no matter what.

In college, Jeffrey noticed that a lot of his friends and fellow classmates lacked time and money,  which made it challenging for them to exercise regularly and eat healthy foods. With his own experience staying in shape and a desire to help people balance a healthy life with a hectic schedule, Jeff’s personal training career began to bud.

When he learned about slow-motion strength training, Jeffrey became even more enthralled with the idea of only needing 20 minutes to get in a workout and care for yourself. This method makes better health much more accessible to those who struggle to get it.

After experiencing a workout at one of The Perfect Workout’s Chicago studios, he knew he wanted to be involved in the company.

Those with M.S. Can Do It

During his time as a trainer at The Perfect Workout, Jeff has helped many clients work through specific conditions. His client Pat has Multiple Sclerosis (MS) which causes her to use a walker.

But that doesn’t get in the way of her workouts.

“Oh, no, trust me, don't let that fool you. She'll get on the leg press and kill it.”

Pat and Jeff’s work together has helped her gain strength, improve her balance, and lose weight.

Just recently, she told Jeff that she surpassed her weight loss goals and she didn’t feel like she needed to lose any more weight.

 

Read more about some of our clients success working out with M.S. below 👇🏽

Those With Weight Loss Struggles Can Do It

One of Jeff’s favorite college courses was Psychology because he enjoys diving deep into the psyche of people to understand them better.

As a Personal Trainer, he gets to use these skills to understand the real why behind his clients wanting to improve their body and health. 

As certified Personal Trainers, we can better serve our clients and help them reach their goals when we know what motivates them. 

One of Jeff’s clients was a little closed off when they first began working together. She came in looking to lose weight and tone up, some very common goals with new clients. But Jeff was determined to find out her deeper motivation. 

After building trust, getting to know one another, and Jeff’s persistence to understand his client he finally found out why she wanted to reshape her body.

“She finally broke down to me. She said, ‘When I was a little girl, my father told me that I was overweight. He used to call me fat. He used to call me these names all the time. And here I am. I am 50-something years old and I'm still that same little girl.’”

“When you get to those moments, not only do you gain trust, but you can truly understand the client and I'm all about that.”

Those With Fibromyalgia Can Do It

Jeffrey began working with a woman named Nella in Orland Park, IL before he took over the SW San Jose studio in California.

Nella’s husband had been training with Jeffrey and had been trying to get her into the studio. Nella has fibromyalgia and was concerned it would get in the way of exercise. But she decided to try the workout one day and fell in love with it.

A symptom of fibromyalgia is chronic pain and stiffness, both of which she would experience often- even in workouts.

One day, she was on the leg press machine and stopped. She put her head down and it prompted Jeffrey to ask her if everything was okay.

Then, she started to cry.

“She told me that, with her condition, it always feels like spinning. And she said, for a short moment, it stopped. And she can't think of the last time she felt that way.”

And the progress only got better. 

Nella used to come to her workouts using a cane, but eventually she was able to stop using it and began moving around much faster. 

“These moments are just incredible.”

And one of the most incredible parts is that despite these challenges and conditions for clients like Nella and Pat, they are still able to change their lives with a 20-minute workout with a Trainer.

Anyone Can Do It, No Matter What

Whether you’re inspired by Pat getting stronger despite her MS and need for a walker, or Nella’s ability to ditch her cane, we want you to know this…

If they can do it, so can you.

All it takes is 20 minutes, twice a week!

Mom & Daughter Prove What’s Possible, Training 1000+ Miles Apart

virtual training possible

Believe it or not, it’s actually been on our list for some time to create a Virtual Training program because a lot of our clients aren't always able to make it to our studios.

With the pandemic, it became even more obvious for us that it was time to innovate.

Luckily, a special mother and daughter duo were already testing the waters of Virtual Training before we knew how vital it would be for everyone…

In October 2019, Robin Lancaster traveled to Texas to visit her daughter Hannah McKinley, a trainer at The Perfect Workout.

Robin has Multiple Sclerosis (MS) and it's always been a little bit of a struggle for her to maintain her fitness.

So, while Robin was in Texas, Hannah decided to put her through a workout in one of our studios. Robin loved the workout and wanted to continue with it but The Perfect Workout currently doesn’t have locations in North Carolina.

This gave Hannah the idea to train Robin virtually when she got home.

After some trial and error, they figured out how Robin could do slow-motion strength training with limited equipment and live coaching from Hannah over the computer.

In just three months of Virtual Training, Robin lost 15 pounds.

She’s also drastically improved her strength and improved her quality of life in everyday activities

One of the key pieces to her success was the 1-on-1 coaching she received from Hannah, in addition to our science-backed strength training methodology.

Client loses 15 pounds with Virtual personal trainer before and after results

We've helped a number of clients with MS improve their quality of life by:

  • increasing strength
  • improving balance and stability
  • creating independence in daily activities
  • providing them with a workout they can do with MS and for life!

Read about some of our clients below!

“She feels like she can enjoy being out in the yard and doing what she wants to do. She's even got [muscle] definition. She said she's never seen that before.” – Hannah

What they didn’t know was that Hannah and Robin were laying the groundwork for what would become The Perfect Workout’s Virtual Training Program.

When the first shelter at home orders were mandated, we were able to quickly pivot from our in-studio personal training to online personal training.

The work they had done to improve Robin’s health ultimately helped us offer slow-motion strength training to everyone, no matter where in the world they are.

These incredible women proved to themselves and the rest of the world that there was still a way to stay strong, healthy, and lose weight by doing slow-motion strength training virtually.

The Switch From Big Box Gym to Private Training Got Her Results

private personal training facility

Paulette Arana had worked with a trainer for years doing a combination of cardio and weight training, but she never got results, and one day she simply got tired of it.

“I thought, this is kind of silly. So I just stopped- even though I still had more sessions. I don't want to go back to 24 Hour Fitness…plus, it was so dirty.

So, she decided to try something else and found The Perfect Workout.

After switching her workout routine to slow-motion strength training, working 1-on-1 with one of our Personal Trainers and upgrading to a facility that follows the Medical Fitness Association guidelines- Paulette finally started to see results.

“I can see more definition. My watches are loose now. I can see more definition in my hands and my arms. I've got space between my thighs. I’m reshaping my body. I just feel better.

Being able to see and feel changes in her body is exactly what she’s been looking for all these years from her workouts.

And while she is building muscle each week in her strength training sessions, she’s also building confidence in her body as she gets older. 

Many people in their 50s, 60s, 70s, even 80s, share a common thread – they struggle with balance and the fear of falling, fractures, or worse. 

Read more….

Now, Paulette is able to catch herself easily and feels much more confident she would be able to avoid a situation like falling.

“That's one of the reasons why I chose this. I think it's a great discovery. I really do.”

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How She Beat a Lifelong Struggle with Weight Loss

Strength Trainer Menlo Park CA

“If you've ever struggled with weight, it's a lifelong, constant battle.”

Those are the words of our client, Tiffaney Quintana.

After trying every diet and workout under the sun, she found that her sessions at The Perfect Workout were a missing piece to getting in shape and leaving behind her weight loss struggle for good.

 

She’s Tried it All

When it comes to diet and exercise, Tiffaney had tried it all. From weight training classes to kickboxing and DIY at-home workouts. She would try something new and give it up shortly after, making it a struggle to ever see results.

“I remember one time I had multiple memberships to gyms, and I ended up not going to any of them.” 

Without a workout program to stick with and many failed diets under her belt, Tiffaney found herself 50 pounds heavier than her “normal” body weight.

Then she heard a radio ad for The Perfect Workout near her home in Menlo Park, CA and decided to give it a try.

She Keeps Coming Back… Twice a Week

Tiffaney joined The Perfect Workout in 2014 and her 20-minute, twice a week workouts have been the one thing she has consistently come back for, over and over again.

When asked why she is so successful with slow-motion strength training, Tiffaney says the 20-minute duration is hard to find excuses to not stick with. In addition to her workouts being time efficient and effective, she highly values the connection she makes with her personal trainers.

And one of the biggest reasons she has stayed consistent for 6 years has been her ability to continually gain strength. That feeling of being strong keeps her coming back for more.

40lbs Down and Sustaining

In addition to her personal training sessions, Tiffaney began a medically supervised weight loss program earlier this year which helped her drop over 40lbs to date. 

She realized that she was just as successful with her weight loss as her workouts because she gets the same features with her nutrition plan as she does at The Perfect Workout:

  • Accountability of a Fitness Trainer
  • Consistency of weekly scheduled 1-on-1 workouts
  • Simple, evidence-based program

Crushing it During Corona

Like many of our clients, Tiffaney was concerned about her workout progress when COVID hit. As a self-proclaimed lover of our Nautilus machines, she was skeptical about Virtual Personal Training and the idea of working out from home… but she was pleasantly surprised. 

“I almost feel like I've even gotten more out of the in-home workouts than I was in the studio. I really, really love them and it's all your own body strength.”

After challenging her body in a different way and realizing that she could still gain strength with bodyweight exercises, Tiffaney now views her body and her Virtual workouts with a greater appreciation.

Empowered & Strong

One of the things that Tiffaney has noticed is she no longer exercises solely for intent of weight loss. 

“I want to see the fat loss. I want to be healthier. But it's about doing it because you feel better. It's not about the weight anymore.”

There's nothing more empowering than feeling strong. Whether you're training 1-on-1 in one of our studios or getting virtual personal training, you will get stronger.

“My whole body feels different. I feel lighter. And I don't feel as tired. I'm not apprehensive about group activities where before I'd be like, this is gonna be painful.

And that's a really big deal.”

For More Than Just A Six Pack: Get to Know the Ab Crunch

Personal Training Carlsbad CA

The Ab Crunch is a client favorite when it comes to exercises.

Sometimes it’s because of a misconception about what it can do for belly fat.

Other times, it’s because clients know how it can help their mobility goals.

Let’s dig into what the Ab Crunch can do for you…

Muscles Used

The rectus abdominis, or “abs,” are the muscles many of us would like to display in a bathing suit. Besides the aesthetics, they’re an important muscle group for function.

The Ab Crunch machine trains the abs as well as another pair of important muscles. However, performing this exercise requires attention to detail. There’s a small difference between proper execution and lower back strain with the ab crunch. We’ll discuss all of those details later in the article.

The rectus abdominis starts at the bottom of the sternum (chest bone) and the front of the ribs. It runs down to the top of your pubic bone (part of the pelvic girdle), which is just above your genitals.

The main function of this muscle is to pull your spine into a ‘C’ shape, bringing your chest and midsection closer together.

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Of course, the abs are most known because of the “six pack.” A “six pack” has that appearance because of connective tissue.

As the abs flow from the ribs to the pelvic girdle, there are three segments of connective tissue in the middle. This where the “six pack” gets its upper, middle, and lower portions.

Also, a sheet of connective tissue (linea alba) runs vertically, splitting the abs in half and causing it to look like there are six muscles instead of three.

Secondary muscles in the ab crunch are the external and internal obliques. The obliques are located in the area that many refer to as their “love handles.” (We’re covering all of the fun stuff today.) 😉

How It Works

Regularly performing the ab crunch to the exhaustion point of “muscle success” will strengthen your abs and obliques and possibly make them more aesthetically noticeable. However, I have to warn you: Seeing your midsection muscles is largely a result of low body fat levels.

The less fat between your skin and your abdominal muscles, the easier it is to see definition in your abs.

And losing body fat is mainly a result of positive dietary changes. Wanting to see your abs may beckon a change to your diet more than the use of the ab crunch machine.

Believe it or not, the rectus abdominis does not exist only to make you look good in a bathing suit. It is also functionally significant. The abs are critical muscles for respiration and childbirth.

In addition, they are major stabilization muscles.

Every exercise or sports movement focuses on a small group of joints. For example, throwing a baseball mainly involves the elbow and shoulder joints. For this to occur with optimal efficiency and effectiveness, muscles in various parts of the body (like your abdominals!) contract to hold other parts of your body relatively still.

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Performing the exercise looks like this: 

I mentioned previously that the abs work to pull your chest and midsection closer together, causing your spine to curl into a ‘C’ shape.

The proper range of motion for the ab crunch is small compared to most exercises. The exercise may include only four or five inches of movement in each direction. It’s common to exceed this amount, and that’s where some problems occur.

To avoid overextension problems that can lead to discomfort or targeting the wrong areas, follow these simple steps:

  1. In the ab crunch, as you “curl” downward, your lower back should press into the lower pad. (Your upper back should also stay firmly pressed into the upper pad.)
  2. If your lower back is about to peel off the pad, this is a cue that you’re at the end of the range of motion and need to reverse direction and begin returning to the starting position.
  3. When the lower back is removed from the pad, the midsection and thighs are now moving closer together. This motion is a hip-based movement called “hip flexion.”
  4. Hip flexion uses other muscle groups, and these muscle groups exert some force on the lower back. Examples of exercises that use hip flexion are sit-ups and leg lifts. While the abs assist in these exercises, the hip flexors are the dominant muscles.

In summary, “curl” down on the ab crunch machine no further than the point where you feel your lower back will start leaving the back pad.

Using the ab crunch will strengthen your abs and obliques, muscles that not only help you look good on the beach (with proper nutrition) but also with critical life functions.

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Maximize Your Ab Crunch in 2 Minutes or Less

In order to get the most out of your 1-2 minutes on the Ab Crunch, your coach will guide you through these four things:

  1. Full Range of Motion (and no further!): Full range of motion helps avoid shortcutting the targeted muscles. Think “ribs to hips” and “belly button to spine” to squeeze your abdominal muscles properly.
  2. Relax Your Feet and Hands: Avoid letting your hands or feet take over carrying the weight to “muscle through” the movement. You want the primary contraction to live in your abdominals. The goal isn’t to get as far as you can. It’s to let the targeted muscles reach muscle success.
  3. Neck Relaxed: Try to keep the neck as static and relaxed as you can to keep the tension in your abdominal muscles and not in your neck.
  4. Muscle Success: How could we leave this out?! Achieve muscle success and thoroughly fatigue your abdominal muscles to help build your strength.

Strengthen your abdominal muscles and work toward visible abs with a 20-minute workout.

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