Confessions of a Group Fitness Instructor: My Main Reason for being Over Group Fitness (Part 2)

In my last post I talked about the reasons I am over teaching Group Fitness as it related to the members, but here's my main reason for being over teaching Group Fitness.

I no longer look at it as a method of weight control and I don't want to end up getting injured.

Teaching Group Fitness for Weight Control

I believe the crux of the problem with Group Fitness Instructors and why I've cooled out on teaching is that many instructors are using it for weight control.  I can remember being one of the instructors bragging on Facebook about doing this many classes, running 5 miles, and then going to lift weights and guess what baby?  I was still chunky.

I understand that  may be teaching to pay their bills and that's why they are teaching a lot of classes but I believe many instructors are teaching lots of classes to control their weight and many are fighting a losing battle.

It's Not Your Workout

GROUP FITNESS CLASSES ARE NOT YOUR WORKOUT.  YOU ARE THERE TO COACH AND LEAD.  TEACHING TONS OF GROUP FITNESS CLASSES WILL NOT GET YOU INTO AWESOME SHAPE.

I cringe reading some Facebook updates:  Today I taught 4 classes at the gym, ran sprints, and tomorrow I'm teaching 3 classes in a row.  All I can think now is "When are you recovering?  Your poor joints"

It's not your workout.  I believe the best Group Fitness Classes are when the instructor may do a little of the class but spend the majority of the time coaching the group to do their best.  The training I attended for group cycling it was EMPHASIZED that instructors need to be OFF OF THE BIKE teaching and motivating the group.

I don't want to be injured

I've avoided injury and I believe one of the main reasons is that I didn't teach classes with a lot of impact but I can remember my shoulder beginning to bother me when I taught Bodypump two days in a row.

Now there is NO WAY I would ever do that.  It's unnecessary and way too hard on my joints.  Plus your body can handle higher volume workouts but it must be done in the context of smart programming which would involve periodization and switching things up.

Just so I make myself clear:  Teaching 15 group Fitness Classes a week is not going to get you into better shape.  Eating better, having a well designed fitness program, recovery, and eating better (yep said it twice) is what will do that.

Where do I go from here?

The Schwinn Certification really did motivate me to start teaching differently.  I will be off of the bike more and more diligent about my coaching.  I wouldn't mind teaching a metabolic circuit training type class that I was able to design and program for my participants.  I attended another training for that type of format which asked its coaches to have a PURPOSE and GOAL for your participants when they enter the room.   The workout should have a PURPOSE and GOAL.  In that training it was emphasized that we are to design programs for our demographic and really emphasize coaching rather than performing.  

I have not totally given up on Group Fitness but it has lost a lot of its luster for me.  I have just resolved to bring what I am learning to class and hope that my participants will learn, grow, and get results from my instruction.

Confessions of a Group Fitness Instructor: 5 Reasons why I'm over Group Fitness (Part 1)

I've been holding this confession back for a long time but I feel like I'm ready to spill the beans:

I am pretty much over Group Fitness Classes and I am almost ready to quit teaching altogether.

My Reasons are as follows:

• Lack of Standards with Group Fitness Instructors
• Pointless Workouts with no goal or purpose
• No attention to programming or programming to what most members need
• Ineffective classes that do nothing but get the instructor and participants into worse shape
• Unsafe classes that lead to member and instructor injury

Group Fitness is how I got into the industry

I was a big fan of Group Fitness Classes.  In college I attended spin classes weekly and also kickboxing classes. My life changed when Billy Blanks came to teach Tae Bo on our campus.  I knew then that I wanted to do something like that.  Post graduation, I came home got a job working the front desk at my local gym and within 10 months I was up teaching my first Cycle Class.

I taught a lot of classes over the next several years and I go into detail in this blog post about what that did to my body.

I loved Group Fitness because of the fun, the community, and the awesome high you got from working out in the group.  When one of the class regulars passed away, most of the people at the service were from the gym. There were about 4-5 instructors there and also his fellow spin classmates who took 6 a.m. class with him for years.

During my time teaching Group Fitness, there was a lot of community amongst instructors and participants.  Members would travel from class to class and instructors would get to know regulars. I can remember the cycle room would be jamming every day as people would give their best in class. Bodypump Relaunches were an event that we would practice for and team teach to really bring our best energy and I loved it all.

Something Changed

I took about a year off of teaching to do management (which I hated) and when I returned to class I realized that something changed.  Group Fitness was no longer the same.  I went into the room with a plan and I designed workouts that I thought were challenging and had purpose.

Something changed.

I even began to hear people saying my classes were too hard.  I went in to the class and was shocked at what I found: people not putting forth any real effort, on their phones, and there was no longer the intensity and energy that I used to have in my classes.

I started watching the Group X rooms and I began to see that this wasn't an isolated incident.  I also heard from other instructors that they were experiencing similar.  I believe the following reasons may have contributed to what I observed in the Group X rooms.

Reason #1: Low Instructor Standards

In the last few years it has become really easy to become a fitness instructor. All it takes is a selfie, youtube, and an Ipod.

One of the things that has changed about the fitness industry is now EVERYBODY thinks they should be teaching a class because they look great naked.  They took a selfie, watched a "bro" on youtube, and now they are up teaching classes doing THE MOST RIDICULOUS AND UNSAFE "EXERCISES" EVER.  

I followed one "Fitness Professional" on Instagram and this person was bragging about making someone do Box Jumps who is 380 pounds (no lie) and this person just started working out.
WTF?  But this person posts pictures of herself in her bikini competitions so she must know what she is doing right?  I think Judge Judy here says it best.

Another problem is that you get people up there in front of classes who know NOTHING about the human body and they are posturing as experts on fitness because they took a weekend certification.  I've heard some terrible things from instructors due to a lack of knowledge and they are leading the people astray.

The most recent was an instructor telling participants that they need to get skinny before they do anything close to strength training.  Come take his class 3x per week and eat 1000 calories per day to get skinny.

Even worse are people who are involved in Multi Level Marketing who get up in front of the class and have anointed themselves as health coaches.  Their entire goal is to sell something and the nonsense that I have heard from these people just baffles my mind.

Because of such low standards, people are not getting workouts that they deserve.  Instead they are getting people who take selfies, can dance around to the music, want to be popular, and want to sell magic beans.

Reason #2 Pointless Workouts with No Goals or Purpose

This drives me nuts.

Many participants come to class year after year because they are looking for the instructor to lead them.  In my class I tell them: Class today we are going to be working on your power and strength. Even when I taught Bodypump I would tell people, today I want you to add on weight to get your personal best.

Now what I see in classes are people just doing things with no purpose.  Without purpose, there is no passion.  One of the reasons I like Les Mills classes (Bodypump, Bodycombat, Bodyattack) is because they clue instructors in that there needs to be MEANING behind what they are doing.

Without Goals and Purpose the workout becomes drudgery and boring and people stop caring.

It's just instructors up there yelling, screaming, looking in the mirror, and dancing to the music.

What is the POINT of the workout?  What are you trying to ACHIEVE?

Every workout needs to have an intended outcome and not simply filling 50 minutes.

Reason #3- No Programming or Programming to what members need

Many of the gym members are not in the best of shape.  They hate working out on their own so they come to class.

I love classes such as Bodypump and even Cycle that offer options for people but I think there are too many high impact classes on schedules which do not serve member needs.

I also am tired of these bootcamp, get crazy, and extreme workouts.  In most cases those workouts are too hard on the joints, people do not have enough strength to support the joints, people already have terrible posture from sitting all day and then they go to those classes and make things worse.

Many members need classes that focus on improving Range of Motion, learning exercise form and technique, and lengthening and strengthening their muscles.

Also where are the movement based classes and loaded movement classes?  So many people sit every day, they need classes where they can move their bodies with and without added resistance.  This doesn't have to involve jumping, impact, etc.  I'd like to see classes where people's postural imbalances and tight musculature is addressed.

Reason #4 - Ineffective Classes that do nothing but get the instructor and participants into worse shape

I've talked about this on the blog before but I have observed people going to the same classes every week for years and they don't improve.  In fact both the participants and instructor get into worse shape every year.  Is this solely because of the class?  Of course not, but it is a big part of it.

Most classes do not reach threshold for participants so people are doing the same classes every week and they have plateaued. The body loves to adapt so these people taking the Kickboxing class for 50 minutes in 2014 are burning 200 calories in 2014 when in 2013 they may have burned 300 -350 calories.

Not working Hard Enough

I recently went to a training for Indoor Cycling and the entire class was based around the console.  The presenter said that when people begin to use the console in their workouts, they start realizing how hard they have NOT been working in class.  

I see way too many people in Group Fitness Classes who are texting, phoning it in, and giving minimal effort.  I would say that is up to the instructor/coach to motivate people to work harder.  I also think this goes along with having intended outcomes for your class.  People are a lot more likely to take the class seriously and work harder if you give them an intended goal.

Unsafe and Misguided Classes that lead to member and instructor injury

I feel like I need my soapbox and microphone for this one.

I have seen so many instructors and participants get injured in these classes and a LOT of this could be avoided if people were able to be honest with themselves.

Member Injury

Most members that begin workout programs are deconditioned, have postural issues due to sitting all day and using computers, and many have no clue about proper form and technique.  So these people are PRIME candidates to attend the latest throw up your lunch classes at the gym or the hottest new bootcamp.

NOOOOOOOOOOO!!!!

Deconditioned

A deconditioned client has no business in some high intensity class because they have not built that foundation of strength and recovery.  A deconditioned client in one of these cray cray classes is a recipe for disaster.

They may think they are going "beast mode" but talk to me in about 6 months when they end up getting injured and their bodies start breaking down because they were not properly conditioned for whatever trendy class was hot at the moment

Postural Issues

Most of the clients that come to see me need to improve their Range of Motion and begin to activate the muscles that become weakened due to sitting and sedentary lifestyle.  A client with poor posture performing 3500 squats and pushups is just asking for an injury because they are performing repetitive movements with postural imbalances.

Form and Technique

In many of the Group Fitness Classes people are not being instructed on proper form and technique and even if they are it is hard to watch EVERYONE which leads me to my next point.

Unsafe Moves in Classes

The Hang Clean and other Olympic lifts should not be in any Group Fitness Class and ESPECIALLY not for a high number of reps.  Why?  Most of those Olympic moves are for Powerlifting which requires maximal effort for a low number of reps.  One also needs strong core stabilizer muscles and a solid foundation for doing such moves.  There is no way those types of moves should ever be in a group class.

Plyometric centered classes should not be taught to large groups and limited to small group training and one on one training so that the instructor can watch for form and give modifications.  I train clients on reactive moves like squat jumps and frog hops but only after we've worked on strengthening their butts so they can stabilize in the jumps.  This process takes time and involves flexibility and opening up the hips.  Jumping around over and over again in a Group Fitness Class can be unsafe.  Most people I see doing these plyometric moves in class should not be doing it.  Falling forward, not able to stabilize on the landing, and poor balance would lead to major problems.

The Main Reason I'm Over Group Fitness

There is a big reason why I'm over Group Fitness and it has to do with an epiphany I've had through my own training and fitness journey.

Stay Tuned for Part 2!

Progress Journal: Completion of the 6 week Fat Loss Cycle October 1- November 24

Goals

My goal for this 6 weeks was to lose body fat and also getting back to my holistic approach to eating and merging it with bodybuilding.

Nutrition

My food scale broke.  This was a blessing in disguise.  I felt like I was becoming a slave to my food scale, so when it broke I made a point to portion out my food and I ate that way.  I noticed I wasn't overeating or thinking that wasn't enough.  I simply ate what I served myself and left it at that.  I think that for this offseason I will go by this.

I needed to do this because I feel that otherwise I will feel that I have to measure every single thing that goes into my mouth and I think that will lead to an unhealthy relationship with food.  I noticed that my anxiety about food is starting to disappear and I feel much healthier in my mental approach towards food.

Training

After about 4 weeks of the cycle, Roxie decided to increase my deficit through cardio. I'm doing more cardio but it is still less than 45 minutes a day. It is certainly less than when I was a chubby Group Fitness Instructor I do cardio in seperate sessions and that has given me a new habit: Early am Cardio!  I love it.  It gives me so much energy throughout the day and I feel so amazing.  I love starting the day like this.  In college I would get up early to do my workouts and I think it's a great habit.

Progress Photos

I thought it would be cool to do photos from 2013 vs. 2014.  Overall I am very pleased with the way my training is going.  I may not be stage ready but I am making strides to get there.  Sometimes I think this was a stupid goal to try and undertake and I should just give up, but something inside won't let me quit.  I think I will lose respect for myself if I give up and quit.  I have invested too much time and effort into this endeavor to quit now.

In these shots you can see that my overall body fat has gone down and there is more width to my lats and my butt looks better (ALWAYS a good thing)

Goals for the Rest of 2014

• Keep my body fat going down and not going in the opposite direction
• Continue to have a healthy approach towards food
• Enjoy the holidays without making it a big deal
• Continue to Lift Heavy
• Get my sights set on getting naked in high heels in 2015

Fat Loss Lie #4: In order to lose body fat, you need to do a lot of cardio so that you don't become bulky

NO NO NO and NO

1. We've learned that cardio is NOT the most effective way to lose body fat

2. Most clients need to increase their range of motion, their strength, and their flexibility.

3. YOU WILL NOT GET BULKY STRENGTH TRAINING UNLESS YOU ARE TRAINING FOR THAT SPECIFIC PURPOSE. IT IS EXTREMELY DIFFICULT TO PUT ON QUALITY MUSCLE MASS.

Sorry about all of the caps for #3 but I need to shout it, scream it, and put my foot in it until this one goes away!

Fat Loss Truth #4:  You need to strength train and overload your muscles.

You NEED to be strength training

Most clients need to increase their Range of Motion (ROM), strength, and flexibility. This should be the foundation of your strength training program.

I do not have my clients start out lifting weights. For about 4-6 weeks when starting, my clients do a lot of bodyweight exercises.

For most people putting them through a dynamic warm-up, mobility training, and bodyweight exercises gets their heart rate up, gets them sweating, but most importantly begins to lengthen and strengthen their bodies.

We must be able to move better before we move MORE.

You must OVERLOAD your muscles: Get rid of the one pound dumbbells!

In order for you to get anywhere with your fitness, then you must overload your muscles. When I used to teach Bodypump classes, I would preach against not putting any weights on the bar.

If you want results, then you must OVERLOAD your muscles. Get rid of the fear of getting bulky.

You will not look like a linebacker unless you eat like a linebacker.

Bodybuilding is extremely specific to your goals. Trust me as someone who is trying to put on muscle mass, it is daggone difficult...especially as a woman.

We do not have the hormonal capability of putting on large amounts of muscle mass.

Fat Loss #5: Taking Supplements will help you to lose body fat even if you don't change your diet.

Thelma from Mama's Family says it all.

No this isn't true. I see so many people on social media pushing the latest Multi Level Marketing products like these things are magic beans. They aren't magic beans.

If you take someone who has had a poor diet filled with junk foods (which are high calorie) and then put them on a PROGRAM which introduces fresh foods (lower calorie) and whatever supplements they are pushing then of COURSE they are going to lose weight. There are no magic beans or magic pills.

Those programs introduce the same concepts of eating fresh foods, exercising, and taking these supplements.

Am I opposed to supplements? No but I really want people to begin to do research rather than falling for snake oil salesmen.

Should you take supplements?

I have had people who I know eat poorly and don't exercise ask me about some pill or potion that they saw on Dr. Oz *rolls eyes*

As I explained to the person, NO SUPPLEMENT is going to replace fresh foods. I need you to work on that before I introduce supplements. That's what they are designed for to SUPPLEMENT your diet.

I do take supplements. I use Protein powder (for convenience and also for economic reasons) The protein powder I use currently is called Trutein. It has no gluten and no added sugars. It is also easier on my stomach.

I also take a Women's Multi Vitamin, Fish Oil, and B Complex Vitamins but I prefer to get my nutrients from FRESH FOOD.

You need to get real: This isn't a quick fix effort

Here's an excellent quote from Canadian Fitness Expert, Coach Scott Abel

The single biggest mistake people make in wanting to lose weight or in "body-transformation" goals - is in buying into the words "fast" or "quick" - For example those "quick start" weight-loss "solutions" are the ones tied most to long-term weight-gain and rebound. If you gained weight over a period of time - then it's going to take a period of time to PROPERLY lose it in a sustainable way as well. "Quick-start" weight-loss???? or "Get Abs Fast" - How about "get real first"


It's time to get real and it's time to create sustainable programs that will help us reach our fat loss goals.

5 Fat Loss Lies Exposed!!! (Lies 1-3)

Fat Loss Lie #1:  In order to Lose Body Fat you need to do a LOT of Cardio

Cardio is a tool in your arsenal for fat loss but it is NOT the most effective way to lose body fat. Cardio's primary purpose is to strengthen your heart and improve your blood flow.

Your body adapts to cardio and eventually you begin to get less bang for your buck. If you burned 200 calories in 30 minutes, then now it will take you 45 minutes to burn that same amount.

Most people do not work hard enough when they are doing cardio. Bouncing on the eliptical for an hourwill not make much difference (unless you're brand new to exercise) Doing the same Group Exercise class for years without pushing and challenging yourself is ineffective.

If you still doubt, then the next time you are in the gym observe the people who are on the cardio machines and then observe the people working out in the free weight area.

Which group has lower body fat?

Fat Loss Truth #1: In order to lose body fat, you need a Program that is sustainable and that you will do CONSISTENTLY

In order to lose body fat,you need to eat fresh foods, have an individualized exercise program designed for fat loss, and make sure to get enough rest. You need to do all of these things CONSISTENTLY.  Doing it for 30, 60, or 90 days is not going to cut it.

Most of these dramatic “transformations” I lost 45 pounds in 3 weeks are not necessarily body fat loss.  It’s water and it’s also muscle mass which is why sometimes when peole lose weight quickly they appear soft and flabby rather than lean and “toned” (I hate that word but that’s coming next)

Fat Loss is dfiferent than weight loss.  Scale wise I have lost 3lbs this year.  My pictures tell a COMPLETELY different story.  I’m recompositioning my body.  I am losing body fat and also putting on lean muscle mass.

Fat Loss Lie #2:  Eat 1200 Calories or Less to lose body fat

First of all who came up with the number 1200??? Why is it that I have heard so many misinformed trainers tell their clients that to get skinny they need to eat 1200 calories or less? Why is this the magic number.

Fat Loss Truth #2:  In order to lose fat, you MUST eat in a caloric deficit and your goal is to eat as much as you can in that deficit.

Boom.

The 1200 calorie nonsense: so you're supposed to eat 1200 calories or less. Let me ask you this:

Did this person ask you your dieting history?

That plays a role in how you're able to metabolize calories.

Another question: did they tell you HOW you're supposed to get these 1200 calories? Do they know how your body tolerates fats and carbs?

Oh but I'm sure they told you to cut out carbs and you'll lose weight

There's a better way!

Increasing your deficit and eating more

There are two main problems I run into with fat loss clients: Eating in a caloric surplus because they are skipping too many meals and then binge when they do eat, eating too many processed foods and drinking too much.  

For most people, they will begin to increase their caloric deficit by doing 3 things.

1. Eliminating liquid calories: alcohol, sugary drinks, etc.

2. Eating fresh whole foods: The more fresh food you eat, the more nutrient dense it is leaving you fuller longer. Processed food is full of excess calories, fat, and chemicals.

3. Eating at regular intervals - THe more regularly you eat, the less temptation there is to raid the cupboard at night.

The Second Problem (and most common) is fat loss clients not eating enough. The way we were taught to diet was NOT the most effective way and it isn't sustainable.

This is why most people rebound (regain weight and then some) after going on these 1200 calorie or less plans. You cannot maintain that for a long time.

Your goal needs to be to diet on as many calories as possible and optimize your metabolism so that when you begin to reduce calories you will have someplace to go. Most female clients are under eating. I will let that sink in.

It's true.

If you want the freedom to eat more, then you need to eat.

You need to eat more

Let's talk about eating more...The number one concern we ALL have is gaining weight but if you want REAL and SUSTAINABLE results, then you have to throw away what the mainstream media and the dieting logic of the 80's and 90's taught us.

The way to eat more is to start eating more nutrient rich and dense foods.

Begin to eat fresh foods instead of the processed and packaged diet crap that the food marketers sell us.

For example: most people starting off the day with a breakfast bar is not enough. You need food that will sustain you and keep your blood sugar levels high.

Toast or Oats (Carbs), Nut Butter or Nuts (Fats), and Eggs (Protein) are a great way to start your day rather than with high sugar nutrient poor foods.

It' a new season: We're traveling through the valley of faith but he's with me so I'm good.

Whew.

This week I've had those old thoughts start to creep into my head

Nothing's happening
Maybe you should give up
You're making this all up
Maybe you need a reality check because nothing is changing here girl.

Each time I've been tempted to dwell on them, but then I tell myself "I trust God".  I repeat it four or five times to myself.

This morning's word at church was right on time.

Quick Update

There's nothing to report but I sense I have everything to report.

Resurrection, Restoration, and Redemption

Well that's still going strong but lately things have been getting stronger and more clear.  In accordance with the prophetic word Pastor Patrick gave during the summer that God will show us HOW he will bring our vision to past, God has shown me the process:  Resurrection, Restoration, and Redemption.

The only way I can describe this is that I see it with my spiritual eyes.  This whole restoration thing isn't something trite and small.  Apparently all that was lost was significant and God is ready to bring it back to life.

I don't understand it all myself but I wanted to share a little of what God has shown me.

Be Still and KNOW that he is with me

As Pastor Patrick preached today, God is with us as we travel through the valley.  We may be in the shadow but the shadow is bigger than whatever is after us.  Also where there is shadow there is also light.  Amen. 

There is light.  Even though I can't see that much right now and sometimes it seems fruitless and pointless to hang on to the belief that something is happening, I know that God is doing SOMETHING.

The best thing I can do right now is to BE STILL.

I can't fix it myself.  When I've tried to make it happen, I've just made it happen into a mess.  I love what Pastor Patrick said:

Don't try to Fix It 

Let him mix it

There are a lot of pieces right now that don't make sense, but will make all of the sense in the world when I look back.

It's a new season.

A season of expectation and believing God for his faithfulness. 

 

Effective Cardio Training Series: 3 Steps for Effective Cardio Training and a Sample Program

I do not want to bash cardio and I am not a member of the anti cardio tribe.  As a matter of fact, I love cardio training for the endorphins and I think it’s necessary for cardiovascular health.  Plus endurance is important for life!

Cardio is a TOOL in your fat loss but not the be all end all for fat loss.  As a matter of fact,The purpose of Cardio is not fat loss.  It’s purpose is to strengthen your heart and improve blood flow.

Cardiovascular - Cardio = Heart Vascular = Blood Vessels

I want to teach people how to effectively use cardio to their advantage whether they want to lose fat, gain weight, or just get into better cardiovascular condition.  

This all happens within the context of proper Programming.  Here are 3 Tips For Effective Cardiovascular Training

Stop Taking the Path of Least Resistance

Answer this question:  Which is tougher?

A 20 minute High Intensity workout or staying on the elliptical for 60 minutes.

The 20 minute High Intensity workout is harder which is why most people choose to do the elliptical for 60 minutes.  Is it better than doing nothing?  Yes.  Is it the most effective for fat loss goals?  No.

Your goal in your training program is to improve your recovery time and to improve your limits.  Most people never get to this point because they do the same steady state workout whether it is on a machine or on a class. There is a place for steady state training in a Cardio Program but you must add variety to your cardio workout schedule

Add Variety to your Workout Schedule

You should constantly be challenging yourself by varying your cardio workouts.  If you have a favorite Group X Class, then continue to take that class 1-2x per week and then the rest of the time mix it up with circuit training, High Intensity Interval Training (HIIT), and anything else that challenges you.

I wrote a blog post for my fellow group Fitness Instructors about why Instructors put on excess body fat even while teaching strenuous classes several times per week.  Read here and this may give you more perspective into why utilizing Cardio training only is ineffective when wanting to lose body fat.

Develop a Cardio PROGRAM

You cannot do High Intensity Interval Training every day and if you are, then you are not doing it right. I normally recommend 2 times per week.  The other days you need to do a medium intensity workout and there also needs to be a lower intensity workout to recover.

Case Study

Leah is a 35 year old woman who wants to lose about 15 more pounds of fat.  She’s started eating a diet incorporating fresh foods and she just started working out at the gym.  She really enjoys attending Zumba 3x per week.  Unfortunately she hasn’t seen much change for doing this.  She’s even added in running for an hour but seen minimal change.

What should her Cardio Program Look Like?

My recommendation is to start with 4 days so that she can have something to build on.  Here’s my recommendation for Leah.

1. Find her Maximum Heart Rate.  Runners web has an easy way to find this
2. Encourage her to buy a HR monitor for objective measurements
3. Set up her Cardio Training Program

• Since Leah is new to HIIT training, I want her to build a base first. This most likely will be very challenging and also uncomfortable.  It takes time to get the rhythm together
• This program will last for about 6 weeks and then I would make changes such as using strength training complexes, interval workouts, and other modalities to switch things up.

Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Rest	HIIT Training 20 mins :30 ON/ 1 minute off	Recovery Workout	Rest	HIIT 20 mins :30 ON/1 Minute Recovery	Medium Intensity Workout: Steady State Cardio 30 mins-45 mins	Active Rest 30 mins - 60 mins of activity
	Treadmill or Bike	Zumba Class		Treadmill or Bike	Eliptiical Zumba  or Workout Video	Zumba Class Easy Jog
	85%-90%	65%-85%		85%-90%	70%-85%	Have FUN!

Bottom Line:

Programming is CRUCIAL in order to see results.  The issue I see with most gym Goers is that there is no Programming.  There’s just throw things together, work up a sweat, and go from there.

Next we will discuss what some call “Cardio Strength Training”