This post is a lot later than planned as last week was a little hectic, so I apologise that my Week 3 update for my personal training course with Premier Global is almost a week late. I’m going to dive straight in and give you a summary of the content that we covered over the week:
Week 3 started with a focus on working with communities. This involved researching your local borough, collecting statistics for certain population groups and filling in a lot of worksheets. This information was then helpful when completing our business and sales plans, but I’m going to be honest and say that it wasn’t the most exciting part of the course.
Up until this point the course had been largely lecture-based, so I was happy when we started designing exercise programmes to test on the people we were partnered up with. We started with cardio and for me, this was a sweaty 20 minute interval workout on the rowing machine. It felt good to break up the sitting down in a classroom and get some movement in.
However, I enjoyed the resistance training most – we looked at training for endurance, hypertrophy (building muscle), strength and power, and I had pain in muscles where, if I hadn’t done a physiology and anatomy exam, I wouldn’t have known existed. My favourite style of training was strength training, where we focused on doing 5 sets of 5 reps, and on 1 rep max. (1 repetition of an exercise with the maximum weight you can lift). I chose to squat, because it’s a move that I have been wanting to gain confidence with. Until last Monday, I had never used a squat rack – there are only 2 in my gym and they’re always occupied by huge men lifting huge weights, so, feeling a little intimidated, I stuck to the fixed barbells. As a result, I had never squatted with more than 30kg, as that was the most I was able to lift over my head without a rack and when training alone. During the session, I managed to squat 5×5 with 60kg, and eventually managed 3 reps with 70kg. This might not be much for some, but I was thrilled to have achieved that in one day and I’m planning on increasing the load throughout the course.
Our mindset plays a huge role in our performance – a lack of confidence and faith in ourselves can often prevent us from reaching our full potential. For example, the other day I was squatting with what I believed to be a certain weight that I felt comfortable with for 4 x 10 and was surprised to find it a bit more challenging than normal. When I checked, I realised I was squatting double the weight I had thought I was squatting (maths never has been my strong point) 🙈💁🏼🏋🏼♀️ Glad I got that wrong as I might not have believed myself to have been capable of squatting the weight that I did. I currently do not squat with a heavy weight and have to be careful because of my knees, but this achievement has made me set a new goal; to gradually increase the weight that I'm squatting with. So, to end my rambling, the moral of the story is not to let your doubts stop you from achieving something – you're (probably) more capable than you think 💪🏻
The next module we covered was nutrition, and whilst I had covered the macronutrient content in Biology A-level and was familiar with a lot of the topic already because I’m a nutrition nerd, (it is what I’ll be studying at uni from September after all!) the bit I enjoyed the most was learning new information about nutrition in terms of sports performance and the different energy systems used for different types of activity.
I am a creature of habit 💁🏼 And this ☝🏻 is one of my favourite habits 🥑🍞🍳 Breakfast this morning was toasted dark rye sourdough topped with avo + 2 soft-boiled Pacman-style eggs (6 mins ⏱) sprinkled with herbs, along with greenery on the side + a drizzle of tamari sauce post-picture 👌🏻Simple, delicious + nutritious with a good balance of carbs, fats + protein. And a good dose of micronutrients too 🍃🌿 ~ ~ Today is a busy one, so not sure where I'll find the time to study…Luckily I'm having a break from stress and lunching with @ellakaate after far too long apart ✨
Finally, we also looked at blood pressure and body composition measurements, where we were let loose on our partners with stethoscopes and heart rate monitors. I knew I had a low heart rate already because I’ve had ECGs in the past, but my resting heart rate of 48bpm still seemed a little alarming, as did my relatively low blood pressure reading. I’m assuming that this is a combination of genetics and good levels of fitness, but you can never be sure of the cause. I also had my body fat percentage measured with those skin-pinching calipers, which gave me a result of 17%, a figure that I’m pretty pleased with. However, different measures can give very different results, and unfortunately the most accurate measure of body fat percentage is hydrostatic weighing (underwater weighing), which isn’t exactly the most accessible measure.
So, in a nutshell, that was Week 3, which brought me to the halfway mark on the course. A pretty full-on week, with relaxation in the form of seeing and cooking for friends, visiting my favourite place (Kew Gardens) and my daily dose of Game of Thrones (those of you who may be interested, I’m very late to join the hype and am working my way through Season One, despite the gore which I’m really not a fan of).
Last night's Chicken Fajita Bowls & TV dinner set-up: I cooked these for myself and @katherinekeddie and we ate them in front of the first couple of Game of Thrones episodes which Katherine kindly provided and I am very late to get on board with 🤦🏼♀️ (also have now committed myself to 7 seasons' worth, but I'm not really complaining) 🙌🏻💁🏼 Followed this up with the ice cream dessert bowls you can see on my story, and you know you're in good company when you can both lick the bowl without being judged 😂👌🏻
Thanks for reading, and have a lovely weekend!