Culminating Blog Reflection

 Throughout my whole capstone project, I mainly took classes with my mentor and observed how she taught classes, what kind of exercises she did, and how she trained the class. Every Monday I would go to my mentors cycling class which involved nothing but cardio. The whole class sat on a bike and my mentor was in the middle, I observed her motivation techniques and how fast/slow she would take us throughout that hour. On Thursdays I attended her total body class which incorporates a mix of weightlifting and cardio. It wasn't the easiest hour, but after I got through it I felt accomplished and amazing every time. I observed how she instructed the class and how she went to every person individually to help them correct their form or to simply push them to make finish the exercise.

 I gained a lot of confidence throughout this experience because I stepped out of my comfort zone and pushed myself. My mentor also had me right in the front next to her a few times in front of everyone and I felt a bit better about myself each time. I met a lot of people throughout this experience, most of them trying to be healthy and fit just like myself. I also feel like I gained a lot of responsibility from my mentor.

Some of the challenges I faced was definitely coming out of my comfort zone and trying to push through these workouts. Some days I felt nauseous and I even threw up one time from pushing myself too hard. It was really difficult at first because my body wasn't used to these type of work outs but every time I went, I got better at it and I started to see changes in my body and how I workout. It became easier for me and my form got better. Practice makes perfect.

Training 5/5

Today May 5, Daija and I went to the Ballys Total Fitness in Alemany so after our workout we can sit in the sauna. We started off warming up for twenty minutes on the treadmill then after we went on the abdominal machines and started working on that area, then we transitioned into planks every set. So we would do 20 crunches then right after 30 second plank just like how I do it in the total body class. After that we started to work on our triceps and biceps. I had a 7 lb dungbell and daija had 5 and we both did the same exercises. After that we ended up doing some squats then we went back on the treadmill to finish off our workout. Then we sat in the sauna for a while and sweat.










Time logged in for this session: 2 hr
Total time logged in: 25 hrs

Training 5/3

In this three hours of training Daija, we worked outside at the beach. We went for a hike and it was really fun. We first went for a run and jogged, we did that for the first hour which was really tiring. We would stop every often but we got back at it. Then after we took this trail that went up stairs, then we reached this mountain and we had to get up it. It was really hard to get up because we could have slipped and fell down but we went carefully. After we made it up we took lots of pictures. Then we took this trail back down to the beach area. It was really fun.




Time logged in for this session: 3 hr
Total time logged in: 23 hrs

Total body 5/1

Thursday May 1 was another hour of total body. In this hour portion we focused on a lot of weights. We did our usual warm up for the first fifteen minutes then my mentor told us to pick up our dungbells and we got right to it. She made us start with squats like usual but this time we were holding the weights for a long period of time then after we went into some arm exercises, towards the end of the class she told us to put our platform away and we just had a mat on the floor with weights. We started to work on our abdominal and of course we had to be holding one weight. It was a good hour and I was really sore right after.



Time logged in for this session: 1 hr
Total time logged in: 20 hrs

Spin Class 4/28

Monday 4/28 I attended my mentors spin class like I always do. Which of course consists of almost non stop cardio on a bike the whole time. I feel like everytime I attend my mentors class, I get better at working out and it becomes easier, yet harder so I challenge myself everytime. My mentor always says practice makes perfect which is true. This hour consisted of the usual hills, and us going to the beat of the song which is my favorite. I leave the class soaked in sweat feeling amazing every time.


Time logged in for this session: 1 hr
Total time logged in: 19 hrs

Continuation of training

I have been keeping track of my two friends, Daija and Aysha for the past month and training them. Today I trained them for three hours which first consisted of cardio the first hour, we went on the stair master which makes you sweat like there's no tomorrow, after we went on the eliptical for another 15. We sat down and stretched for a while then got into some weights, we used dungbells for a while doing a bunch of exercises trying to build up our endurance like my mentor taught me in her total body classes. We had circuits for 7 minutes then we took a break. I was working out with them. For the last half and hour we all sat in the sauna and sweat everything out. The sauna helps you with many things such as sleep, acne, etc. It was one of the hardest workouts we've ever done but it felt amazing after.



Time logged in for this session: 3 hr
Total time logged in: 18 hrs

Spin Class 4/21

On this Monday's spin class is was a bit difficult. My mentor had us start off warming up going regular on the bikes then we made us turn that switch every 10 seconds to increase resistance to make it seem like we were going up a hill. It was really hard. Then midway into the class we had to keep up with the beat of the song which was really fast throughout the entire song, then we stopped. We kept doing that throughout the whole class and I was sweating non stop. It's a great form of cardio and you are supposed to lose within 600-1000 calories every hour.



Time logged in for this session: 1 hr
Total time logged in: 15 hrs

Total Body Class 4/24

On this Thursday's total body class my mentor focused on endurance. She made up warm up, then right after we went into cycles of push ups, squats, planks, etc with no break in between then after we finish the cycle it when we have a 20 second break. But right when the break is over we go right back into it. Building endurance is an important thing and it is really hard to practice, but practice makes perfect.

Time logged in for this session: 1 hr
Total time logged in: 14 hrs

Total Body Class 4/3/14

         On thursday April 4, I attended the total body class my mentor instructs as I do every thursday. Some days are difficult while other days are intermediate. I felt like that day was kind of difficult but I pushed through and did everything. If I couldn't complete a set I would finish it doing it the modified way. Throughout the class my mentor says a lot of inspirational things and it's all true. Everyone wants to be healthy and have a nice body but most of the time they don't do anything about it. She really motivates me.



Time logged in for this session: 1 hr
Total time logged in: 13 hrs

Spin Class 4/2/14

        On Monday April 2, I attended my mentors spin class. Throughout the whole class everyone is on a bike and it's all cardio. We go through random hills and it's hard but rewarding after. I didn't really like the spin class at first because I'm not a huge fan of cardio but after a few times of myself taking it I really seemed to like it and now I never miss a class. It's fun because we bike to the beat of the music and it keeps us pumped and going throughout the whole hour.




Time logged in for this session: 1 hr
Total time logged in: 12 hrs

Training 2/25

Wednesday, Feburary 25, the trainees and I worked out together for two hours. I usually just tell them what to do and show them how to do it but this time I decided to work out with them. It was alright, I think I shouldn't work out with them anymore because they really need to be pushed and I don't really pay attention to them while I'm working out also. They do better when it's just them two. We went to the Ballys in Alemany this time. It was their first time going there. One of them didn't like it but the other enjoyed it. We did our usual work out and then stepped in the sauna for 15 minutes.


Time logged in for this session: 2 hr
Total time logged in: 11 hrs

Training 2/23

On Sunday 2/23 I trained Daija for one hour. Aysha couldn't make it so Daija & I continued to carry on. We worked out at her house again and it was one on one. It was kind od diffucult for Daija this time because she was really sleepy. It was 9-10 at night, but she pulled through. In my opinion, I think she does better when Aysha is around because it's kind of like a competion between them and they both push to try to beat the other in whatever we're doing. With Daija, we did what we usually do but I made her do more cardio such as more burpees, or high knees, mountain climbers, etc.


Time logged in for this session: 1 hr
Total time logged in: 9 hrs

Training 2/21

On Friday the 21st I trained the girls Aysha & Daija again. We are trying to get in at least 3-4 times a week. This time instead of training them at the gym we decided to do it at Daija's house. She has mats and weights, etc. It turned out to be even better for them because they felt more comfortable and had music playing. I made it a bit harder for them because they are progressing. They are doing more sets/reps then they did the first time we worked out.


Time logged in for this session: 2 hr
Total time logged in: 8 hrs

Total body class 2/20

Feburary 20, 2014 on Thursday I did the total body class that my mentor instructs every thursday. Everytime I go, I sweat like theres no tomorrow. I learn a lot of things in the class and I do those with the girls I am training. Whenever I'm in the class, I hate my mentor but I thank her after because I feel amazing. Its a lot of hard work but it pays off.


Time logged in for this session: 1 hr
Total time logged in: 6 hrs

Continuation of training

On Feburary 19, 2014 was my fourth time training these two girls. It was exactly a week from when we first started. I began by weighing them and it turns out that one of the girls had already lost four pounds. The other one had no progress. But I was still excited that the other girl had already lost some weight and that this was actually in full effect. We went easy this day, majority was cardio and we did some weights in between.


Time logged in for this session: 1 hr
Total time logged in: 5 hrs

Start of training

On 2/11 and 2/12 I started training two girls around the same age as me. Both are very overweight and are trying to lose weight. We went to the gym on both days for 1 hour each. The first day (2/11) was very difficult for them. I started them out just by doing the simple stuff like jumping jacks, etc. Cardio is going to play a huge role in this. I had them do circuit training, starting off with jumping jacks, burpees, and some activities that involve jumping up and down on a block. All to get the heart rate up and sweat flowing. It worked. It was hard but they both pushed through. The second day (2/12) was much better. They found it a bit easier to do these routines. I told them that the more they do it the easier it would be for them. I was helping them with their form and told them how to do it correctly. They both listened and participated fully. Both of the girls also have a clean diet. I recorded their weight the first day and will record it once a week to keep track and to see progress.



Time logged in for this session: 2 hr
Total time logged in: 4 hrs