Posts Tagged ‘personal training’

Corrective Exercise Wall Sit

Wednesday, January 9th, 2019

This exercise is most associated with frying the quads for skiing and boot camps. But it can be a powerful corrective exercise for those with lower back pain. In this video, we provide 3 variations that each offer their own unique benefits and challenges to the body.

David Snodgrass Client of the Month

Thursday, October 13th, 2016

I started with function First in April of 2012. My wife was already attending and encouraged me to give the program a chance. My experience with ‘gyms’ had been less than productive, so my first response wasn’t exactly positive, but I decided to give it a chance. As it ends up, this was a totally different experience for me. Instead of a dry, boring routine, I was immediately part of an enthusiastic and friendly group of people. I was totally pleased with the guidance and direction of the instructors. The routines were creative and always changing. Nothing boring about it!

Being age 64, I was beginning to feel less energetic with less mobility and more discomfort. I knew I needed to add some exercise to my daily routine. But, not the typical lift some weights and run a while on the treadmill. The Function First instructors solved that problem with what seems to be an endless supply of varying exercises. I also soon discovered the ability of the staff to be able to modify the group routines to fit my personal needs.

Private Sessions were invaluable in starting me in the correct direction for better physical health. Issues my physician was trying to mask were alleviated with the appropriate exercise problems. I’ve found the instructors to be incredibly knowledgeable, concerned, and capable.

Function First has allowed me to continue with an active lifestyle of hiking, back packing water-skiing and boating.

Dave Snodgrass

Happy David

Happy David

Power Plate Training at Function First

Wednesday, June 29th, 2016

Function First owner Anthony Carey shares a few quick highlights on the Power Plate and why you will want to incorporate into your training. Whole Body Vibration (WBV) is a heavily researched topic with many scientifically based benefits. We are fortunate to have the “Cadillac” of vibration plates at Function First. The Power Plate Pro 7 is the most advanced system on the market.

Call 619.285.9218 or schedule HERE for your personal training appointment and use the Power Plate to maximize your results!

You can learn more about the Power Plate and the research studies on WBV at

Workoutwithwendy’s X-Treme Welcome Workout Specials

Wednesday, July 21st, 2010

The count down is on! Who has finally had it with doing the same old, same old…. and NOT getting anywhere? You just cannot seem to get rid those unwanted pounds. You have cut calories and have been a faithful slave to your routine, and no results- in fact you feel as if you are going backwards! Are you really ready for change?

Workwithwendy HAS the tools you need to succeed! Summer is coming to an end, but that is okay- it is not too late to start making changes (unless you don’t sign up on time!) Statistically, exercise on it’s own does not work.(Yes, I really said that!) NOR, does dieting. You burn precious muscle for energy- not good. How do you find that delicate balance. Join this limited enrollment program and find out why! Take control of your health and happiness.

The program features 3 outstanding workouts per week (18 invigorating, challenging workouts to increase endurance, strength, balance and clarity), 3 diet “pow-wows” power meetings to discuss diet issues, recipes and other diet relate issues. WE offer your own personal  nutrient breakdown (calorie count, protein requirements, carbohydrate needs, and the RIGHT fat count for health and success.) We will even sample tasty snacks to help you power your workouts.

This is a once in a lifetime opportunity to regain your health, and the ability to enjoy the journey. We will have interesting competitions and games (yes, games!!) to keep the fuel fired.  Change starts in your mind. See it, and then become it! Don’t miss out…

The program start date is Wednesday, September 8, 2010. Be there, be ready, be changed.

Since space is limited, we encourage you to enroll as soon as possible. There are only 8 spots available, due to the personalized nature of this program. Also, as an added incentive we are offering the following discounts:

        *A 50.00 discount if two participants sign up. That’s right! If you and a partner sign up at the same time you pay only 325.00 per person.
        * If you do not have a partner don’t worry! All sign ups received by the end of July will receive a 20.00 per person discount.

Not ready for a program….? No problem!

We are also offering 3 times per week for you to experience one of a kind workout with Wendy type workouts. The GroupX-X Factor Workout will be available here at Function First. These workouts will be fun, and one of a kind!! If you are looking for a more integrated workout, this is it!!  The challenge starts with a creative blend of body weight and TRX exercises. Gain endurance, strength, clarity of movement and power with this versatile piece of equipment! The TRX will take you from simple to complex in one workout. Bump up the heart rate with some  kettle bells, and feel the intensity increase. More “core” you say… Check out the new Coretex, designed here at Function First!! This is a XX workout!!!

For a limited time we are offering a XX discount for these classes. Try it out for 1/2 price. Bring an friend and get in free!!  Thats’ right -FREE!! Decide you love it and get a 5% discount off of the package. This discount is only available until July 31!!!

Wendy loves her clients!! All new personal training clients will also receive an additional 5% off of training packages. This is an excellent opportunity to learn the skills required for those advanced classes. We all have our abilities… let’s learn and grow together here at Function First!!

 Function First personal training

What’s Your Barrier to Exercise?

Wednesday, July 21st, 2010

If you are like me, you probably often wonder to yourself how in the world we have an obesity epidemic in this country when exercise is so much fun and feels so good. There are too many lifestyle related diseases to name that can be combated with exercise. So why doesn’t everyone exercise like you and I?

Interestingly, there are several reasons that are consistently used by people of all ages, genders and socio-economic status. See if any of these apply to you or someone you know.

Barrier #1: “I don’t have enough time to exercise”

Solution: The benefits of exercise are cumulative. Don’t try to change your life in one day. Begin with something simple to break the inertia. Find a convenient time for you that you can be consistent with. Even if this is walking for 15:00 during your lunch break. Avoid activities that aggravate any pain you might have the can create further damage and dampen your enthusiasm for exercise of all forms. You’ll be surprised how easy it is to continue once you get started.

Barrier #2: “I’m self conscious of how I look during exercise”

Solution: Exercise can be done anywhere. You can begin at home with a DVD or you can join an exercise group of your peers. Not everyone is cut out for the big box health clubs. Find a more intimate setting where you feel comfortable. Focus on the benefits you are gaining and not what you look like.

Barrier #3: “I’m always too tired to exercise”

Solution: It is scientifically proven that exercise increases your energy levels. The key is to progressively increase your activity level to avoid becoming sore or developing injuries from doing too much too soon. Identify the time of day that you feel most energetic and schedule some exercise then.

Barrier #4: “I’ve started exercise programs before and never follow through”

Solution: Don’t try to go it alone. Develop a network of supporters. Set short term goals initially and have your network hold you accountable. Get professional instruction and guidance. Find something you enjoy and want to do versus something you feel you have to do. Any good fitness profession should be able to provide you with an exercise program that is effective and that you enjoy. Your workout is about you!

We must understand that most people inherently know that exercise is good for them. Yet they are not exercising. But because they know exercise will have a positive effect on their health, they have not ruled it out.

Research has identified five stages of behavior change:

1. precontemplation
2. contemplation
3. preparation
4. action
5. maintenance.

The examples of barriers to exercise mentioned above fall into the “contemplation” stage. This stage is the longest and some people may be stuck in this stage for years. In this stage, people often associate more bad than good with exercise. For example, if they are too self conscious, they will never want to go into a facility with others for exercise.

By working with a friend or seeking professional guidance you can find tangible solutions and support to allow you to focus more on the benefits of an exercise program versus the barriers. The same is true for any exercise program-whether it is to get you out of pain or to get you more fit. You will move from contemplation to preparation and then begin taking action so that you can feel better, move better, look better AND be better.

Ouch! Delayed Onset Muscle Soreness

Wednesday, May 19th, 2010

(Due to server errors this is being reposted after originally being posted on December 18th, 2009)

It’s the time of the year when people make those resolutions. You know the same ones we here every year: “I’m going to start taking better care of myself by exercising and eating right”.

You should be welcomed with open arms and applauded for taking the initiative toward better health. Statistics show a tremendous drop in exercise adherence after the first several weeks following the initiation of a new exercise regime. There are many reasons for this that are physical or psychological or both.

Ours is a society that wants things NOW. Therefore, all too often the previously sedentary person attempts advanced moves and to pick up where they left off 3 years ago…all on day one. On the next day they start to think that that might not have been a good idea. And two days after that first workout, they know that that wasn’t a good idea. It is forty-eight hours after a workout when delayed onset muscle soreness (DOMS) is at its peak. This is one of the most important events in shaping the attitudes of a new or renewing exerciser. It is the attitudes and beliefs about exercise that will keep them coming back, or throwing in the proverbial towel.

If the new exerciser does not know that DOMS in moderation is a positive benefit from exercise, they may not come back. If they do not know that it comes from micro damage to the muscle fibers and that they can control how much micro damage occurs (by reducing weight lifted, reps, etc.), they will not come back. And if they do not know that mild to moderate cardiovascular exercise can actually reduce DOMS by flushing the waste from the muscles, they may not see a light at the end of the tunnel.

Here are a few suggestions that anyone can use to see that new exercisers become seasoned exercisers by sticking with the health benefits of a regular regime:

1. Understand that there is often a transitional period of slight or moderate muscle soreness that might occur from new uses of the muscles.

2. Know that muscle soreness is OK, but joint pain, swelling and any sharp or localized pain is a sign that something is wrong and a qualified professional should evaluate them.

3. Get help. A qualified fitness professional can provide you with many safe and effective alternatives to properly work the body. The new exerciser will not know what their limits are until it is too late. (Check what our personal training services offer here)

4. Find a partner or work out with a small group so you can communicate with someone who might be experiencing similar challenges and provide each other with support.

Keeping the new exerciser invested in their health is good for all of us. It is good for the individual’s longevity and quality of life and it is good for society as a whole because it is one less person burdening our health care systems.

Anthony Carey’s Top 10 List for Getting Medical Referrals

Saturday, May 10th, 2008

In my book, Relationships and Referrals: A Personal Trainer’s Guide to Doing Business with the Medical Community I write extensively about working with the medical community. I thought I would share my top 10 list of things to keep in mind when seeking to work with the medical community. Each of the top 10 are covered extensively in my book.

10. Be persistent

We’d love to believe that we are the most important person on the mind of your targeted referrals. The reality is that the “sales” cycle for getting medical referrals is often months. Sometimes many, many months. Plant the seeds consistently and when that first referral arrives, you’ll need to shine.

9. Nurture the best and forget the rest.

You will quickly realize that some doctors are advocates of exercise and understand your value. Others just don’t “get it” for a number of reasons. Nurture those that can help you help more people. Even get to know their practice and types of patients so you can have confidence providing reciprocal referrals.

8. Understand your certification doesn’t mean sh*t to a doctor.

Few if any medical doctors will know what the letters after your name mean. That doesn’t mean they are not of value (some of them anyway). Just don’t expect that to open doors for you. Use your education to help validate your work.

7. Don’t market to medical providers the way you would market to clients

Understand that medical professionals refer to whom they know and trust because you will be an extension of their care. They will not refer because of a brochure, web site, business card or ad. These collateral marketing materials are only supplementary to the person or business.

6. Provide them with documentation whether they ask for it or not.

Gather your client’s medical provider’s contact information. Get permission from your client to share your exercise plan with their doctor and send the doctor your assessment and plan. Send an accompanying cover letter and that exercise plan should end up in your client’s file with their provider. Your paperwork will be part your client’s discussion with their doctor at their next visit.

5. Let your reputation precede you.

Use your clients to open doors for you. If you are doing a great job with them, have them make introductions for you to their doctors. Your client should be your biggest advocate with their medical provider which can ultimately lead to more referrals once a relationship is established with that provider.

4. Don’t overstep your professional boundaries.

Most of us are in this business to help people and this may cloud our judgment when a client presents a physical complaint or limitation. Our relationships with our clients are often stronger than the client’s relationship with their doctor. Don’t attempt to diagnosis or “fix” your client because they trust you. Refer them to the appropriate medical provider.

3. Speak the language

Never communicate with a medical professional (oral or written) using terminology that you would use with your clients. An understanding of the terminology is a reflection of your level of expertise as well as being the form of communication they are accustomed to. Medical providers have professional standards they must uphold with their documentation. Providing correspondence to them in this manner also implies that you will comprehend any documentation received from them.

2. Find your niche

Working with medical referrals means working with special populations. Special populations have special needs and special risks. Know a lot about a little versus knowing a little about a lot. Do not attempt to be all things to all people.

1. Know your subject matter.

It’s not a good idea to promote to medical professionals that you do “post rehab” when you don’t know what occurs during rehab. This means from the therapeutic procedures, structures involved and contraindications. Please remember, POST REHAB IS NOT A FORM OF TRAINING. IT IS AN OBJECTIVE.