First day of Personal training a friend for practice – Day one


Today was the first day of helping one of the two friends who have come to me to lose weight, get in shape, stay healthy, and it went well. I got permission to share his name and workouts he does from this time on, and share any and all feedback from him or myself during out workout session. 

Client name: Johnathon Boyce

Age: 26 

goals: lose weight (20+ pounds), become more confident with his outer appearance, and live a healthier lifestyle that he can sustain.

Today’s Agenda:

Warm-up: 10 minutes on the treadmill, no incline, 3.5 speed. The reason being is because he rates his fitness level as a beginner and hasn’t touched cardio for 3 or more months, I needed him to get warmed up but not yet fatigued, and I wanted to see how he handled a low speed so I knew where to go from there for next time. Now normally I would do a proper assessment, but given I am not yet certified, I have to be generic. 

Workout session: 45 minutes on the elliptical, level 7, and speed between 5 and 6. 

Cool down: 5 minute cool down on the treadmill, 2.0 speed. 

Now his workout session was a fault, I probably could have started him off at a level 1 or 3 at most, but wanted to see how well he did with a higher level but slower speed. He manged the first 10-15 minutes with no issue but after that he was taking frequent stops, and frequent water breaks with a complete stop.  I realized he has poor cardiovascular oxidation but because I wanted him to finish like a champ, I had him lower his speed to a comfortable number and finish the 45 minutes while maintaining the level 7. 

After the cool down, we did some static stretches, then sat at a table to talk about the pros and cons of today’s workout, talk about how he feels, any pains/soreness, answer questions, go over tomorrow’s workout agenda, etc. We both agreed he would need to work on his cardiovascular oxidation, breathing techniques, and his mentality in order to push himself when his brain thinks he can’t. However, I don’t plan on going the same route I did today after finding out his flaws, especially since I don’t want him to feel like he didn’t do well and lose confidence in his abilities, instead I told him tomorrow, we will still use the elliptical (he did like the elliptical after all) but instead of 45 minutes straight though like we did today, I am going to break it up into segments, so it is easier to manage and he can focus on breathing properly and maintain a comfortable pace without the frequent stops (I am hoping).  I am thinking about doing 5-10 minute splits, and 1 minute breaks between each segment (the breaks are slower pace and lower level) unless he needs to completely stop for an emergency, he seems to think he wants to do 5 minutes splits, so I am more than likely going to do that first and see how well he adapts, if I feel it is too easy we will do 8 minute splits, the level will be kept around 3 this time to see how he adapts to this level and the pace will be between 5.0 and 6.0 again. 

Obviously, we will eventually need to overload and work him up to his full potential, but as of right now, it is about working on his breathing, pacing, and mental endurance. I want him to know the difference between soreness and legitimate pain. I am hoping each week we will see growth from him, but there is no doubt that this will be a journey and if he wants to meet his goals, he will need to focus and work hard. 

Your fitness blogger,

Shay-lon xoxo

If any of you have ideas as far as cardio exercises you like doing for beginners, any recommendations, etc.. please feel free to add, I love hearing feedback and again I am practicing and learning as I go about what works and what doesn’t, so hopefully by the time I get certified I will be even more knowledgeable and have more experience under my belt. I have worked as a strength and conditioning coach intern and was a personal train

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

4 thoughts on “First day of Personal training a friend for practice – Day one

  1. Hey Shay, excellent work and good luck with your new career as a PT, I currently deliver PT courses and various fitness seminars so if you need any help with your studies please do not hesitate to contact me and I will try to help. I enjoy reading your blog posts, you seem like a very genuine and nice young lady. I haven’t had time to write as much blog posts as I would like as I am currently completing my Masters with a view to starting my Phd. I would love to be a guest blogger on your site? you are welcome to share anything I write.
    with regards to the above training session, In my experience it is much easier to train a de-conditioned client on the treadmill or bike as you have much greater control over their heart rates than you do on a cross trainer etc. You could always use a cross trainer / stepper / rower as a progression once fitness levels have increased. hope you are well x

    Liked by 1 person

    1. What do your seminars & courses cover? business? science of personal training? exercises? etc. It might be something I would like to look into, just to get an idea, especially since it could be helpful. I am hoping that with practice and experience, I will be ready to take exam and pass, not to mention have a better resume to offer employers and clients alike.

      Oh my, you are getting your Master’s and Ph.D, that is amazing! Good for you and I wish you well with your education. I don’t blame you for not having time to blog as often, but it will be well worth it in the end when you graduate.
      Ahh, okay. well I am happy you decided to let me know you wouldn’t mind being guest blogger, that would be awesome. If there is something you think you would be able to spend time talking about that would go along with fitness/health/nutrition, etc, you can email me the ideas and topics. or I can come up with one for you and have you write about it. This is something we can further discuss, but it will be some time before I have you guest blog, since I have two others ahead of you who I need to get the ball rolling on. LOL. I didn’t realize people would be interested in something like this.
      I have decided to take your advice and use the bike/treadmill until his fitness levels have increased, I appreciate you sharing this with me. Good information. keep in touch.



  2. Hey, have lectured strength & conditioning modules for Sports Science degrees, I also teach people to become personal trainers, and used to deliver kettle bell certification, circuits, TRX, as well as nutrition seminars, and advanced programme design courses. In the last 18 years as a PT I have pretty much exhausted the fitness industry, and have worked with all ages in 4 countries, as well as ‘specialist populations’ cardiac rehab and GP Referals, stroke etc. I enjoy helping the younger generation of trainers come through and learn through teaching.

    Liked by 1 person

    1. Oh wow, yeah you have done your share of helping and excelling in our field. 18 years of being a personal trainer? that is a long ass time, seriously. Well you didn’t waste any time while being in the field!


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