January 31

Today was the second to last day for bootcampers. once again we started out with a little core work by using planks. after this they moved on to a short but intesnse strength circut using the dead lift, ark trainers, and overhead press and curls. i thought this variation was really good especially with the ark trainer because when people transition they slow thier heartrate whereas when they transition to something with high intensity such as their ark trainers, it boosts it a little more, therefore burning more calories. after this session was over we moved up stairs to do some stairs, first it was just walking up them with weights, soon they were running and hitting every step without the weights and finally they skipped a step and each was done is sets of 4 with no rest between. granted there arent too many stairs but i thought it was very effective in the idea of changing the intensity level. the day was ended with a cool down

Hours 6-8

January 30

Today was a pretty average day, it was fairly busy when i first arrived but then as soon as 7 rolled around it seemed to thin out almost instantly. I decided to go up and watch a little bit of yoga class. However i didnt stay too long because i had a customer come in looking for prices. Yoga, i believe is something to be recconed with. some of those positions made me cringe, but also made me think about how to incorperate some of these movements to help promote better flexibility and control during a workout.
Hours- 6-8

January 27

Today was completely dead from the minute I walked into the door and as much as I hate to say it, I really didnt do a whole lot. I did some spot cleaning but to be honest my boss said that is has been slow all day so he did most of the cleaning because he was just as bored as I was. I made sure all the trash was out and toilet paper was filled for the weekend. These things are important because most of the time there isnt anyone here on the weekends and if they were to run out of TP, well that could be a bad thing. However its definately not what I wanted to spend my two hours doing. In this business you are liable to have your ups and down days as far as level of excitement. I think that goes for any job, even if you work in the circus where excitement is key, if you are doing the same thing everyday then is can get you kind of burned out. The moral being, even on the down days you still need to find something productive to do. Even if its refilling the TP.

6-8

January 26

Today was another day for boot camp. However, Only one decided to show up. On a funnier note, she was actually talked into coming by one of our fequent boot camp goer, to whom did not show up. So boot camp was limited to one member. That did not really slow anyone down because the woman came to work and brian was ready to work her. they started with a little core with planks. after that they did an upper body circut that included chest flys, curls, shoulder press, and tricep extension. all of which were for 30 seconds with minal rest. this was conducted three times total. after that they moved on to a boxing cardio circut. they started with the bag with a left left right combo and then moved to a bag placed on the floor for wingspan punches, and finally air jabs. the first two cycles allowed for 15 second rest whereas the final cycle left no rest. the session was ending with stairs and box pushes. overall i really liked this session and wish i could have done it because i feel like not a lot of people know that boxing is one heck of a work out if you push yourself. and i really like how he incorperated it into the session.

January 25

Today was a very filled day. I started out my two hours with some filing of all the new members we have signed up within the past month. there ended up being quite a few so business is good. Its also good to have a valid filing system that you are able to keep track of in case someone wants to cancel you can go in and see if there are under agreement because if they are then they will have to pay a cancellation fee depending on how much time is left over. after i was finished with that a young gentleman and his helping came is, this young man was special needs. he wanted to meet with brian out personal trainer but he wasnt in tonight. so i took it upon myself to help him with whatever he wanted to get done. he had a list of a bunch of things that he wanted to do so i helped him to accomplish what he wanted. I have worked with special needs students often. My summer job was a para professional in adapted physical education. I enjoyed working with them so i felt comfortable working with him as well. I believe this is good because you never know what type of client you will have and its best to know all of your basis just in case something new does come up so you dont panic.

January 24

Today was a nother day of bootcamp for the snap members who were willing to put forth the effort. We started out the camp with some core work that ranged from jack knifes to planks, all of which were done for 30 second bouts with only transitions for rest periods. the second potion of the cercuit included light deadlifts, push press, curls, and pull ups. all of wich were done for thirty seconds with the transition being the rest. i really liked this exercise choice because each lift focuses on a different portion of the body making it a full body workout. which is what boot camp is all about because most for most of them these tuesday and thursday workouts are all that they do. which is not what i would recommend but to each their own. the next portion was all cardio related with stations with the ark trainer, rowing machine, jump roaping, and medicine ball slams. this was really good for them because you would very well notice that your heart rate is skyrocketing because you have such variation in the demands of muscle groups and motor movement patterns. finally a short four minutes speed work out with the ladders lefts them good and winded and ready for their cool down. overall i rated this session very good because it had a lot of flow to it and left them with a really good feeling of accomplishment.
Hours-6-8

January 23

Today was a pretty great day I have to say. My Supervisor gave me two VIP tickets to meet the twins and get some stuff signed by them. I really enjoy my supervisor Nick, he's not one to beat around the bush on anything and will tell you how it is, and at the same time he will give you the shirt off his back, or tickets out of his hand. He's an overall good guy to work for and with. During my time at snap I was able to sign up one couple. They had no rates for january because the month is almost over. I think this a a good strategy because they are having to pay the month when they were here for most of it. Most of the time we doc the prices accordingly for the members. This shows that we are here for you and you are not just a check to us. That was the highlight of my hours however, so after that i spent a little time cleaning and helping out with spotting here and there.

hours-6-8

January 20

Today was a fairly slower day, I had a couple people come in and ask if their friends could work out with them. This is ok as long as they fill out a wavier and aren"t coming it like everyday with that person without signing up. Most of the time they want to work out with their friend just to see if they would like it. More times than none they come back and actually sign up for a membership. This turns out to be a good thing for the person who brought them in bacause with each friend that you bring in and they sign up you get a free month for your membership. This provides a lot of incentive for those who are already member to sign people up thus increasing our overall yearly revenue. After all was said and done i spent the rest of my time helping others around the gym with spotting and whatnot.

Hours-5-7

CHUTES AND SCOOTS

Who remembers the good old days when PE was all about the

CHUTES!!! and SCOOTERS!!!

The parachute activity is all about teamwork and teaching gross motor concepts for motor learning. These concepts help to further physical activity in a fun and sensable way that children of all abilitites can enjoy.

Scooters help children to learn upper extremity motor patterns that keys into balance, speed, and agility. These scooters can be used through individual races and or team relays to futher cooperation and build social relationships between peers.

January 19

Today i was able to shadow the personal tranier once again as he led a group of people through boot camp circuit. Today's main focus for the session was muscular endurance. they did a warm up circut which included some dead lifts, lateral raises using a band, incline dumbell press, and tricep extentions. they went through this circuit for thirty seconds each exercise with little rest between, there were three rotations of all lifts. I thought this variation was very good because it hit all major muscle groups within the circut and without rest gave them further cardio endurance. once they were finished with that they moved to an all core circuit which had leg and trunk lifts, hip flexer sit ups, and planks. This was good because a strong core is what helps to get you through those day to day mundane activities that most people who do not engage in physical activity end up with low back pain and soreness. The thrid circut included jumping jacks, body squats, split legged body sqauts, and burpies. however some of the members where not able to do some of the exercises so they had to double up on the ones they could. finally they did a short cardio training session of the arc trainers. they had to do 10 seconds as hard as they can and coast for 20, they repeated this for 5 bouts. This was a great interval workout for them and helped to keep their heart rate up the entire time. Overall they all really liked the session.

Hours- 6-8

January 18

Today was a fairly slow day at the beginning. there were plently of people in the gym at the time when i first arrived, but things quickly thinned out in the first half hour to 45 minutes. But the bulk of what i did was research for My supervisor, he didnt really ask me to, but he tells me they want to do german volume training, so i wanted to find out just what that entales and who should be doing it and who shouldnt, and what are the outcomes to this particular training program. what i found was surprising to me. GVT is meant to pack on mass! (if you eat accordingly) which is not something you would expect from lifting for that many reps, however its main purpose is to trick or damage the muscle tissue to promote growth. you can do this training principle with whatever muscle goup you would like. its ten sets of ten reps at a particular weight you are capable of doing for all sets. The main stressor for this is that if you are a novice resistance training participant then you shouldnt use this. however if you are experienced and looking for a new regime to try and you dont mind being really sore then this is what you'd like. I believe that doing this type of research can really only further my knowledge of my field, becasue through doing so i learn various other variations of the GVT that could work for other people who seek different results. So now if anyone askes if i know a workout that really hard and will leave me sore i can say "YEAH! GVT!!!"

hours 6-8

January 17

Today i started out by observing our personal trianer brian lead a few members through a boot camp exercise. today they started out with core stations including planks, knee raised and seat trunk twists. they concluded each bout once the person who is on the knee raises failed. they did this rotation a total of three times per exercise with very little rest. after this they went it to some multi motion squats. they each had ten pound plates and each time they would squat they would press the plate from there chest horizontally. they did this for 30 seconds with 15 second rest for three terms. they did the same type of motion except with a tricep extention after that. once this was finished they moved on to another circuit including box pushes (such as sled pushes) boxing, and bag hops. i really like this portion becasue we had a member of the group who was parilyzed from the waist down and brian was still able to incorperate him into every feature of the training, every if it didnt target the selected muscle groups such as core.

Hours 6-8

January 16

Today I began by rerouting some of the weights that had been placed at undesired locations. i did this becasue who you are in the gym there is somewhat of a natural flow to where people most need and use equipment, such as we have a leg press machine. Becasue we dont really use 100lb weights and just stick to the standard 45 pound weight some people can have up to 10 plates on each side, meaning most of the time they would have to scavage every weight around the place. in order to keep things feng shui by chinese culture definition. they would still have to scavage for 10 plates, but those who just need 5-7 have them at a more attainable reach. After this I took a member of a club through an interval workout that i used to do. he asked if i need a good cardio routine, and since interval workouts tend to be best when it comes to caloric expendature i took him through it. the whole thing lasted about 15 minutes. with roughly 1 minute bouts of high intensity running, mixed a combined time of walking and jogging, the key it to not let the heart rate drop too much.

Hours- 6-8

January 13

I spent most of my time today taking carie vodopich through another workout. this time our main focus was for the chest and arms with a little focus to the core. I started her off with a light ab routine that incorperate a little pilates and planks to activate her core as well as stimulate the rest of the body. once this was through a started her off with some light drop sets with the bench nothing heavy, but little rest between the sets becasue thats how the drop sets work. once we were through there we proceeded to do the same thing except with the milarty press and incline press. we finished wth a superset of overhead tricep extension and isolated single arm bicep curls. 3 sets of 10 reps for all. the whole thing took maybe 30 minutes but gave her a good sweat becasue of the little rest period.

Hours-6-8

January 12

Today I started by tidying up the front entrance and was called upon later to do some spotting for a member of the gym. I proceeded to stay with him through his workout, helping him through his difficult sets and reps. we started out on the bench press and then moved over to incline press. after this we moved to more shoulder centered exercises with dips and military press. Overall i dont think i had to help him out all that much but i believe that the comfort of having someone there to help you is enough to where you dont actually need the help.

Hours 6-8

January 11

Today a girl, Carie Vodopich was in and asked if I would take her through a good workout. First i told her to start her regular cardio routine just as she normally would and i would give her a few minimal weight exercises she could do for her legs. when she was all done warming up i took her through a few single dumbell dead lifts with minimal weight and higher repitition. we did 4 sets with those and moved on to hack squats using a boso ball against the wall. I instructed that the further her feet were place out the more it would target her quads. we did 3 sets of those with 15 pound dumbells in hand. I superset it with ham and glute raises using a dumbed placed in the back of the knee while driving the heel back and up. we did sets of 10 for each. we then did bulgarian squats with an overhead old with a weight ball. each leg ten reps for 3 sets. finally we finished with light squats starting with body weight and progressivly adding a little weight for 4 sets of 10. overall the workouts took about 45 minutes not counting her warm up run.

Hours6-8

January 10

Today I spent time doing a little vacuuming, it was a little slow tonight as far as members in and out. I did however talk previously this morning to the personal trainer about shodowing him soon and we scheduled a few times with a couple clients that would work for my time here. it will make my hours a little more spread out during the day but overall should be very benificial. He's also leading a new kickboxing karate camp this month that i will be able to sit in on.

Hours 6-8

January 9

Today I had another young girl come in looking to sign up for a membership. She had been apart of the gym before so she didnt really want the tour. I gave her her options and asked her which would she prefer, she decided the monthly because she may be moving. I explained our cancellation terms to her and she said that they were fine. so we proceeded. becasue she was a previous member she didnt have to pay for an access card, we just reactivated her old one. After this was finished I spent a few minutes talked to an older women who asked if i would be willing to lead a bootcamp for her a couple other gals. I said I would talk to the supervisor so we will just have to see.

Hours6-8

January 6

Today I started with the normal friday cleaning duties of emptying garbage cans that have filled from the day and week, wiping down equipment, vacuuming, and making sure there are enough essintials in both bathroom and bathing areas. Once this was complete I had a couple come in looking for prices for gym member ships. I discussed with them their options and our monthly promotions. I gave them a tour of the facility. because they came in looking for prices I didnt press them to sign up on the spot. Instead i gave them two, free week long passes they can use during employee hours. They had just moved here so I would understand the feeling on signing up for a place and coming to find out that they dont like it and be stuck in a membership.

Hours-5-7

January 5

Today I was able to sit through, with my supervisor, a introductory tour to the gym and mebership signing. I feel this was good for me to experience first hand because its one thing to be told what to do and its another to be able to see it in action. After the tour my supervisor gave me a few tricks to the trade when it comes to making membership sales. As well as the difference between signing up online with corperate and signing up in house. with in house you get all the promotions becasue the promotions do not have to go through corperate and therefore are unique to each snap establishment. I was able to listen to a call from a customer concerning billing and was educated on the billing systems as well.
Hours-6-8

January 4

Today I came in with full responsibility of the gym. My supervisor left me in charge. He gave me some odds and ends as far a cleaning duties such as spot vacuuming. The more prominent cleaning details are done on friday becasue there usually isnt someone here during the weekends. I spent of of my time talking with members of the gym and getting to know my surrounding. These are the people that i will most likely interact with on a daily basis so establishing that relationship seems to be the most key component when running an establishment like this.

Hours-6-8

January 3

Today I started out by getting to know the books and sales prices for this months registration. After a quick tutorial of all of that my site manager took me around the gym to show me where everything was located that I could possibly need during my time spent there. Once that was finished we went through a mock tour, which is what I would present to a possible client as well as the paperwork involved. After this concluded we discussed the preparations for consultation of our personal trainer and discussed meeting times and cliented portforlios. Once finished the rest of my time was spent familiarizing myself with my new surroundings.

Hours- 6-8