Success Story

“Randy was very professional from the very first and answered my inquiry via email right away. After meeting him, he immediately explained what to expect from the training and how important a trainer is. He is easy to talk to, friendly and supportive. Furthermore, he is very flexible as to where to workout; gym, apt. complex, etc. Also he is very interested in what muscles needed special attention and designs a workout speciali...”

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Workout Safety

To improve performance and decrease the chance of injury, you should:

  • Warm up 8-10 minutes at your target heart rate before starting your workout.
  • Always stretch muscle groups before and after your workout to keep muscles from being sore.
  • Work larger muscle groups before smaller muscle groups.
  • Perform basic exercises through a full range of motion.
  • Use relatively light weights when introducing new exercises or lifting after a layoff of two or more weeks
  • NEVER ignore pain in or around the joints. "Working through" the pain may lead to chronic injury.
  • NEVER attempt maximal lifts without proper preparation, which includes technique instruction and a minimum of several weeks of training in the exercise movement.

Find Your Heart Rate

To find your target heart rate, subtract your age from 220 (226 for women) to get your maximum heart rate (mhr) then multiply that number by 65% - 80% to get your target heart rate (thr). (Example: 220 - 45 = 175 mhr, Multiply 175 X 65% = 113 thr)

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.