DECEMBER 15, 2009 -- Personal training sessions at Sweat Personal Training Studio begin with a one-hour inquisition—a one-on-one consultation with East Village studio owner Joan Lindley.
“I already know they want to lose weight and have tighter abs or glutes,” says Lindley. “So, why bother asking those questions? I want to know specifically what other body parts my clients want to change.”
Lindley’s 550-square-foot studio is the only one in San Diego with Corepole—resistance training through bands—which she believes is ideal for female backs. She also uses body weight training and The PowerStraps, as well as traditional items like Pilates rings, BOSU and balance balls.
During that initial meeting, she starts with the ankles and goes through the body—literally muscle by muscle—forcing clients to describe satisfaction level and desired changes. All the while, notations are made on injuries, access to fitness equipment and the current routine.
After copious note taking and careful consideration to body parts that you may not even know you can change, Lindley conducts a strength test. Clients embark on some basic push-ups, squats and triceps curls, targeting 20 reps to reveal endurance at specific weight levels.
Next, she conducts a flexibility and posture exam, taking notice of the body leaning forward or back, versus a fully upright spine. Findings are reviewed. Any needed modifications are explained with illustrated anatomy, pointing out every muscle affected.
“If you educate the client, they have a better adherence rate, which means a better success rate,” says Lindley.
I left my first session with a “Restore Your Core” homework assignment. She describes the transverse abdominal muscle as a corset that you want to pull in, tighten and squeeze. She drives the concept into my mind to visualize every muscle I need to train for future abdominal work, since nearly everything is developed to incorporate the core.
The first few sessions are one-on-one, customized workouts based on specific goals and needs. “Sweat-isms” (Lindley phrases that will make you smile while you feel the burn) are used to keep you focused. Over and over she repeats: “Shaking is desired.” (Personal favorite: “Fire all three of those glute muscles. They all want to go to the cocktail party.”)
Again, every movement is explained as to what muscle it will modify and she repeats: “put your brain in that muscle.” The goal is to isolate, squeeze and exhaust the targeted muscle.
During cool downs, Lindley explains that muscle building results from micro muscle tears and rebuilding. She encourages clients to eat complete proteins within an hour to help the restoration process and reduce soreness.
Sessions remain one-on-one until the client truly understands what they are doing, and how to engage muscles. Then, she encourages small group sessions of four clients maximum. Solo, or in small groups, the training remains personalized.
Lindley’s focus on education is based on her belief that “people strive for education and no one is giving it.” Her personal attention to each client and dedication to results has earned her about 50 clients who have trained with her for more than a year. She is available anytime for clients who have questions, or need motivation.
(Heather Back covers fitness and wine bars for sandiegoDTOWN.com.)