Angie SUF-CPT - EoS Personal Trainer Dalls Texas | How to program 30-min sessions

Show Up Fitness helped Angie pass her NASM and now she's a personal trainer at EOS Fitness in Dallas. A mom turning her passion for fitness into a career! Her stirring tale reveals the integral support from Show Up Fitness and our YouTube channel, which turbocharged her study routine. Angie's journey isn't merely about acing exams; it's a deep dive into the essence of authenticity within the fitness realm, the transformative power of mentorship, and hands-on experiences that hone the craft of a trainer. Her story is a beacon, illuminating the path for those who tread the intricate landscape of personal training with passion and a desire to genuinely impact their clientele.

As we unpack the artistry and science behind personal training, Angie shares her empathetic and adaptable methods for engaging clients, especially those with intricate medical histories. She champions the profound connection between trainer and client, advocating for tailored, succinct workouts that hold enjoyment and benefit at their forefront. Angie's narrative offers a wellspring of wisdom on striking that delicate equilibrium between gym protocols and individual client needs, an approach that speaks volumes to both novice and veteran trainers looking to elevate their sessions beyond the conventional.

Peering further into the practical aspects of a trainer's life, Angie offers up her playbook for crafting bespoke programs, highlighting her use of the CCA structure to keep workouts efficient and engaging, even amidst bustling gym floors. As we round out our discussion, we invite you on the continued adventure with a glimpse into the release of my upcoming book and the seminar trail ahead. For those hungry for a dose of Angie's daily inspiration, follow AngieDHFit on Instagram, and stay tuned for the wealth of tips and real-life insights shared in our exchange.

Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!

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NASM study guide: ...

Transcript

Speaker 1: 0:01

Welcome to the Show Up Fitness Podcast, where great personal trainers are made. We are changing the fitness industry one qualified trainer at a time, with our in-person and online personal training certification. If you want to become an elite personal trainer, head on over to showupfitnesscom. Also, make sure to check out my book how to Become a Successful Personal Trainer. Don't forget to subscribe, rate and review. Have a great day and keep showing up. Howdy everybody. Welcome back to the Show Up Fitness Podcast. Today we are lucky to have this hunkette, angie. She's from Allen, texas. We're going to learn more about the life of a trainer at EOS and her journey from passing NASM to coming across Show Up. And now, as a mother, you are kicking rear end at EOS. So thanks for taking the time. No problem at all, chris. How old's your little rug rat?

Speaker 2: 0:59

She's two, two oh, and are we closer to two or closer to three, closer to two. She's definitely the definition of terrible two.

Speaker 1: 1:08

That's my little guy. He is napping right now and he is a freaking terror. I bet you are lucky to have a little girl, because everything is a throwing object for a two-year-old boy. Yeah, what's her name? Her name's Angel. Angel love it. Well, why don't you talk to everybody about the life of a trainer at EOS? But first off, how did you come across? Show Up.

Speaker 2: 1:37

I came across Show Up over a year ago I want to say around April 2023, and pretty much, megan she followed me and when she followed me she DM'd me about the study guide and then I was just at the time, you know, I was a stay-at-home mom and it just wasn't a part of the budget. So I had asked her more about Show Up and then she had mentioned the YouTube channel and then I took advantage of the YouTube channel and just watching the channels of like the underactive and overactive and how NASM, you know pretty much, does their exam, I was able to like study that and I had done the six month program online for NASM and I'm glad that I kind of milked the clock with taking that exam because I feel without the YouTube channels, everything that I was studying wouldn't have been on the exam, versus you just kind of making it very short and sweet and focusing on, like, the meat of the exam instead of trying to study the whole textbook.

Speaker 1: 2:44

Now. I'm very grateful for Megan. I may have been able to connect with you with my belt buckle, but otherwise I don't know if we would have aligned. I can be a little obnoxious online, but you're able to. What were you thinking when you came across this weird belt buckle guy telling you how to pass this? What's going through your mind? You can't offend me, it's okay.

Speaker 1: 3:08

I thought you were pretty cool and I was just wondering, like what's his zodiac sign? Oh, you're in the astrology stuff, so I'm a, I'm a gem. Nice, you can tell. I got that that dual personality right yeah, I was.

Speaker 2: 3:16

I was like he's just very energetic and I thought it was funny because I think he had like a jameson once and he like poured like a pepsi or like a coke. I was a Coke and I decided it was so funny because, like I'm someone I guess I've battled with like air cult, alcoholism, but it was just funny because it was just, I don't know, you just being, you're being authentic, you're being yourself, and I respected that. At least, like I wouldn't call it obnoxious at least someone's being themselves and they're not trying to fit in and be like everyone else.

Speaker 1: 3:43

I wouldn't call it obnoxious At least someone's being themselves and they're not trying to fit in and be like everyone else. It's hard to navigate through all the BS online because I get a lot of Karens out there who complain about my vulgarity or you're too obnoxious, and that's just who I am. I grew up with brothers and I've been in the industry for 20 years and I'm not riding my high horse to send them better than anyone. But ultimately, people get into this to help people. But you need to make money and we have gyms that show up fitness. We have the best certification. I'm a little biased, but a lot of people essentially want to be doing what we're doing and we're trying to help people save money because, unfortunately, it's so easy to get one certification and you go into the next specialization, the next specialization.

Speaker 1: 4:20

I was just talking to someone the other day and they said they passed NASM and I asked them what are you doing next? And they said I'm going to spend the next three to six months studying for the CES and then get into the PES. And I said that's exactly what you shouldn't do, because you're not going to be gaining experience and there's a fine line between gaining unsupervised experience to gaining supervised experience. Now, of course, I'm biased towards show up and I think people should go through our program. They should go to a seminar. We're going to be in Dallas here not too long in the summer, we'll have one of our seminars there but it's important to get qualified supervision, and that's something that you were able to do when you went to EOS. So talk to us more about the DPT who you've been able to shadow and learn from.

Speaker 2: 5:05

So the DPT I've been able to shadow and learn from. So the DBT I've been able to shadow and learn from is his name is Nicholas Gooch, and I can say when we were in the enrollment center I didn't really talk to him as much. But then I remember I was listening to one of your podcasts and you were saying, like, get close to like a DBT and nutritionist, like have people in network. And then one day in the enrollment center, before we were in the gym, I seen what his name tag said. It said DBT and I was like, oh, what about that? I work with someone that is a DBT. And then that's when I started asking questions. I wanted to learn more of, like what does he know and how? Like he's more so on the sports, athletic side of it he also did play sports. So I felt from him I've been able to learn a lot and just even being in the gym I see the way how him being a DPT and I see how he gets a lot of clients that so EOS does kind of like spoon you clients but then at the same time you have to get your own clients.

Speaker 2: 6:03

But I've noticed like a lot of clients that like he gets are clients that have tears. They have, you know, something more severe that, like a certified trainer, might not be able to program. And you know and I noticed you know, if you don't, the less you know, the less money you're going to be. You're not going to be able to make as much money because you're only kind of you got to go out the box. You can't just try that.

Speaker 2: 6:25

You're not going to get the ideal client someone that's athletic, young, doesn't have any issues, because sometimes, like that's not the case, a lot of people have tear, their shoulder, the labrum, something's wrong with their hips, stuff like that, their knees. Like you're not getting the ideal client, someone just young and healthy. So being able to shadow him and see, like how a lot of his clients are older or they might have been played sports and they really just messed up their shoulders and stuff. Seeing, like the exercises and precautions that he takes, besides trying to just take them straight to like do to like the squat rack or straight to just uh, the weights because, like you said, that first month it's all about building the foundation and like fixing the imbalances. So just knowing how to do the program that first month instead of just trying to go straight to doing weights like building the house up there you go.

Speaker 1: 7:18

I like that and the, the docs, who have a background in sports or something about them. They're just a little more ahead of the times and they're not as passive or treating the body as a fragile little system. You know, a lot of the stuff that they're doing is definitely more applicable to that athlete, but then when they put it onto general pop, it's even more efficient. And so when you were shadowing those sessions and you're seeing what they're doing now, is this individual a part of EOS or are they a contractor, or where do they fall within the EOS umbrella?

Speaker 2: 7:52

So this person is a trainer as well, but they do have the physical therapy background too.

Speaker 1: 7:59

So they work at the same gym that you do.

Speaker 2: 8:02

Mm-hmm, they work at the same gym.

Speaker 1: 8:03

That's great, and so now, I believe EOS just topped 100 gyms, or right around 100. By the end of the year, I think, they're gearing up to go in the 120s, and so the company is growing. And what are some of the things that you experience on a day-to-day basis?

Speaker 2: 8:26

So take me through the life of a trainer at EOS in Texas. Okay, so the life as a trainer at EOS, I would say it's very. I would say it's not traditional from the standpoint. Everyone gets to create their own schedule. So how many days when you come in, that's all depending on your life schedule. Come in, that's all depending on your life schedule. So some people work Monday through Friday, some people work weekends, some people only work evenings. So everyone's schedule is pretty much different.

Speaker 2: 8:49

No one is like on the same schedule, like, for instance, for me. I only work Thursday through Monday. So when I go in there, I try to. I try to get there early as I can, but the earliest I can get there is at eight o'clock in the morning and sometimes, um, my, I don't have clients back to back. So there are times that there's like gaps in free times while I'm there and during those times I just try again, uh, just learn as much as I can. And actually applying my application on like can I use this on this client when this client comes in? Would this be a good fit, like trial and error, testing it on myself as well? And also, again, if Nicholas is there shadowing him.

Speaker 1: 9:36

So building that confidence is huge and the ability to adapt on the fly with a client who's in front of you. Have you come across a lot of situations that made you maybe uncomfortable or like, oh my gosh, what do I do? I wasn't prepared for this, because you don't really get that from a textbook. You probably learned a lot more from working with Nicholas and just being in that environment than stuff that you're learning in textbooks.

Speaker 2: 9:59

Correct. So there was this one client that had came in and she just had well, at the time I felt her problems were like too severe for me, again coming from like a textbook, and she is like in cancer remission, diabetes, high blood pressure, injured her foot, she injured her foot in inversion and sciatica. I was just very like. I just felt like when I was doing the Park Q, there's just so much and I just thought it was like I was overwhelmed and at first I had like we had welcome workouts you know that all members are applicable to get or eligible to get and at first I had passed her up because I just felt like it was just too much. But then, you know, the trainer she had got instead had ended up passing her up. Again it felt like it was too much Again, you know, certified not being qualified, but eventually I had seen her you know her portfolio on the desk and I just felt like it was a sign like maybe I am supposed to train her and I am could tell it made her very emotional because this is something her being 68 years old, this is something that she's never done and now that she has all these problems, she wants to live longer for her grandchild, for her children.

Speaker 2: 11:31

So I felt like a very personal connection to her, how it made her just doing like an air overhead squat or just doing a glute bridge. And that's what it's about making people feel good internally, externally, like yeah, like you said, we need money to survive. But I felt like for her, like this could really change her life Just someone being there, supportive in this journey.

Speaker 1: 11:53

When you understand the human body, you look at this individual and you go, okay, well, I don't want to make this stuff worse, because she has high blood pressure, she's overweight, maybe she gets a little woozy because she has diabetes. But if you take it nice and slow, realizing that no one workout is going to change anyone's physique, it's the next one, he's got to show up to that next workout. You build that bond and she probably found a nice little relationship with you and just being empathetic and having that conversation and not being afraid to help her. You know, definitely resonated with her and are you still working with her? What's that relationship like?

Speaker 2: 12:27

I'm still working with her, so also she does have neuropathy, so like yeah, she says sometimes Neuropathy. I believe it affects her balance. So sometimes when she like gets up, like she does like because we're doing like the farmer carries for the assessment, like she almost like you know, I was right beside her, you know the whole time but I could tell that she was really struggling with that balance.

Speaker 1: 12:53

So that would be more along the lines of vestibular, with balance. Neuropathy is going to be the nerve and damage and that can even be death. So maybe that's just a different symptom that she's having. But neuropathy, when that kicks in, that can be. You know, you stop losing feeling or you don't have feeling in your hands or your feet or whatever, that being A lot of times it's from diabetes, because diabetics have that damage to their nerves and the peripheral. So that's not an easy person to work with. But that's pretty impressive that you've been able to make that change. And do you find that? You correct me if I'm wrong. Most of the sessions at EOS are 30 minutes, correct?

Speaker 2: 13:35

Yes, as of now, they are 30 minutes.

Speaker 1: 13:37

You have the option to do the 60 minute ones, but they kind of suggest for more 30, right.

Speaker 2: 13:43

I haven't had a 60-minute session. If anything, I've had them add on more days.

Speaker 1: 13:48

Okay, and do you find that the clients prefer that? Or what do you think about the 30-minute sessions?

Speaker 2: 13:55

I personally feel like the 30-minute sessions fly by too quick by the time we get on the mat and part of at EOS, the clients are supposed to warm up, slash, stretch before they meet with you. They're supposed to show up earlier. They like when I stretch them. Like you know, I'll like the lace of peen and I'll stretch their hamstrings for them, I'll push it back. I do some internal, external with the hip and they're laying down and I noticed, like they like when I stretch with them. It's easier for them. Also, from the standpoint you know them having sciatica, it's easier for them to lay back down and I just do like the stretching.

Speaker 1: 14:38

I always make a joke with trainers. I say never stretch your clients because they're going to like it so much they get spoiled and it's like you know. So they're like okay, angie's time, and like they're getting over there all snuzzled up and you're like okay, I'll go stretch you.

Speaker 2: 14:54

They love it. That's like like one of my clients loves the stretching so much. She just says just do the stretching.

Speaker 1: 15:00

And that's probably why EOS and Lifetime they have partnered with certain certifications to get into that stretch work. And we were on a podcast not too long ago with someone I think it might have been the guy from Equinox and he said that one of the best ways to get clients is to sit over and hang out in the stretch area and just offer clients complimentary stretches. Hey, what are we working out today, jake? Oh, you're doing back Cool. Let me show you a couple of cool back stretches that you can do. Or hey, janice, I saw you doing this pigeon stretch. Let me show you another variation. You just show them your regressions progressions. Maybe do some PNF stretching. They're going to be like wow, come in for this comp workout. Do you have comp workouts there? Or what is that process like with the onboarding?

Speaker 2: 15:43

The welcome workout is like it's an, it's an assessment, but it's an assessment that can be turned into a workout If that makes sense, depending on yeah, depending on the client. And you know, you just do, like the planks, the pushups, you do the step tests, so you do TRX row, so you can turn it into a workout from the standpoint of doing more sets of it instead of just. You know, I'm only going to watch you do it, watch your form five times and then be done. And those are an hour.

Speaker 1: 16:14

Okay, and so so far you've been at EOS. For how long?

Speaker 2: 16:18

I was hired there in March, but the gym just opened April 25th, so less than a month.

Speaker 1: 16:23

Okay, have you already seen trainers quit and not been able to handle it yet?

Speaker 2: 16:29

I have not seen any trainers quit yet.

Speaker 1: 16:31

No, so you've only been open for a month, but it'll be interesting to see one year from now, if you guys have like a wall of your trainers, take a photo of that and come back to it a year later to see who's still training and then kind of compare and contrast the differences in certifications, because certification is almost like going to a different school and everyone co-mingles and then we talk about where you're from. I went to Clemson, I went to North Carolina, I went to Florida State, because there's so many different certifications that they kind of define that trainer so this person will be more stability based. This person may be body weight or FRC or whatever it is. What have you found the most difficult as a newer trainer, working with people?

Speaker 2: 17:12

I would say the most difficult one is finding a successful program for each individual. Someone gives you their goals and having like structuralized program and being able to program out for like the four month contract, that's the hardest part. That's the hardest part programming out. Have you implemented?

Speaker 1: 17:30

much of the CCA with your clients.

Speaker 2: 17:31

That's the hardest part programming out have you implemented much of the CCA with your clients. No, I have not implemented the CCA and I know I need to.

Speaker 1: 17:37

So that would be a great. So what we can do right now is we can do a little role play. So take me through an example of one of your clients and whoever it is, just throw out their conditions, contraindications, anything along those lines.

Speaker 2: 17:49

So I have one client. She doesn't really have any problems. Her balances are pretty good. The only thing she has is just a foot injury.

Speaker 1: 17:58

And what'd she do to it?

Speaker 2: 17:58

I think she was skiing, I believe it was sprain, but she said it's been a couple of years.

Speaker 1: 18:04

Okay. Well, when there's an injury to the ankle, that's one time when unstable surface training can actually be fairly effective. And so during that warmup, I like to do single leg standing and just walking back and forth, frontal plane, going over those 10 checkpoints of human movement. But then, with the CCA, how you would structure it, there's two ways that you can do it for 30 minute sessions you can do CCA circuit one, two and three, but you would just do two sets. Or you could do CCA in one and CCA two, because that would take roughly 30 minutes, and so you just take that first.

Speaker 1: 18:37

C and it stands for core movement pattern. And so I'm going to assume that, even though she has an ankle issue, she probably wants to lose some weight, tone up her midsection, grow her booty, focus on upper body a little bit. How young is she? 60. Okay. And so then our mind goes around so you and I, we could probably hop down on the floor and crank out pushups easy, because we're a hunk, we're a hunkette, that's just what we do, right? But for a 60 year old it might be a little more challenging, and so we may need to regress that to like a bench press and do it on the bench press as a pushup. But the gym may be crowded one day, so maybe you need to have a band and you're doing a pressing motion. So you take that core movement pattern and then you compliment it with an antagonist, which would be the opposite or lower body. So would you say that she's focusing more on lower body or upper body as her primary goals?

Speaker 2: 19:22

Her primary goals would be lower body.

Speaker 1: 19:26

So then we take that first core movement pattern and we do either a squat pattern, a hinge pattern or unilateral, and so we'll design this right now going through a hypothetical. But then we have the realistic aspect of what time does she usually train?

Speaker 2: 19:40

She usually trains on Sundays around 2 pm.

Speaker 1: 19:42

Okay, so the gym's probably pretty empty, right then? Right, yes, great. So you can imagine how it would be difficult where you write this out and then she texts you and says, hey, can I come in tomorrow, monday, at 7am, and it's completely packed. It's going to be a lot more challenging.

Speaker 2: 19:56

Yes.

Speaker 1: 19:57

And so then you make the decision on which pattern you want to focus on first, whether if it's a squat, hinge or unilateral. So which one do you want to start with? Unilateral Right. So we're going to do a step up and then you're going to compliment that within the area we can do a pushup variation. Step up and then you're going to compliment that within the area we can do a pushup variation. And I think we could probably do that either on that bench or some type of variation eccentrically. So we take the unilateral and then we're going to do an upper body push and then we can do an accessory focus on the injury that she has, and so maybe you put her on a BOSU ball and you have her follow you.

Speaker 1: 20:30

It's kind of a fun one where you're getting engaged as a trainer and so imagine the audience there as well, where you could have someone who's on the pre-core or the elliptical stair master thing and they're watching you get involved with the client, because so many trainers today and I'd be willing to bet you do see it at your gyms that they're kind of passive. They have the resting bitch face, resting dick face. They have their arms crossed or on their phone. It's like this person's investing into you. This person's investing into you and you don't even look like you're enjoying the process. And so when you're having that client shadow you as you walk around, she's smiling, she's having fun, you do a little shake and then, when she feels good, she hops off, get her some water, if you guys have towels, and then you go into the second round and then we focus on progressive overload. So how can we make a step up? More challenging, angie, you can do the step up with weights.

Speaker 1: 21:24

There you go. So you could do Pedal dumbbells. You can do bilateral. So both hands. You could do an offset which would be a suitcase carry. Which hands? You could do an offset, which would be a suitcase carry, which would work the core. You can do one up by the shoulder, which would be an offset. You can do more repetitions, you can increase the height of it, you could slow down the eccentric. Whatever it is, you are the practitioner, you do that, and so which one do you want to do for the second round?

Speaker 2: 21:48

For the push-up variation For the step-up. Step-up, slow down the time and attention. That is centric, great.

Speaker 1: 21:56

So you slow that down, you do six to eight per side. We're not doing 12, 15 per side, because it's like cardio when you're doing all these step-ups you start huffing and puffing. So maybe you do six to eight and you go to the push-ups, maybe you have her lift up a leg and you go right and left leg back and forth just to challenge your core and you go back to that BOSU ball and then by the time you've done two rounds that's probably been about 10 to 12 minutes and so then you go into the next one and we're going to do either a squat pattern or a hinge pattern. You choose hinge, all right. So then we're going to do a four bridge and then we're going to complement that with the antagonist of a push, which would be a pull. So maybe you have her get into a, a tall kneeling or a half kneeling position, so it's like a lunge position.

Speaker 1: 22:35

You have a band. I love carrying a band with me because it just makes it so accessible on the fly to you know, put something into work now. Do you do that as well?

Speaker 2: 22:43

I saw you shaking your head so yeah, so one thing I like to do so I have one band that's 80 pounds and usually I have my client sit on the box, on the boxes, and then I'll kneel and then I'll hold the other side as resistance and I'll have them row back and I'll hold it real tight.

Speaker 1: 23:03

So it's like they're trying to pull from the band and from my resistance and now you got your show up band because I sent you one of those awesome outfits you have from show up athletics show-up band, because I sent you one of those along with that awesome outfit you have from show-up athletics. But you could do a bilateral pull and then you have her drop her right hand, you do five or 10 more and you go back to the left hand, do five or 10 more, and then now we do. I always like to have fun with my clients and say you know, mrs Jones, if a genie were to pop out of a lamp right now and give you one magical body part, keep it, pc, miss Jones, what would it be? And what do you think she's going to say? What magical body part would she like to have? Like, perfect, her glutes, her glutes. There you go.

Speaker 1: 23:41

So now we're going to do side lying abductions, and so she's going to be on the ground like a side plank position, but she's not actually planking, she's just leveraging her body. She lifts up her leg and then you push on her knee and she has to resist you, and so you do that for five, 10, 12 reps, and then you switch sides, you do another one and she's going to feel that in her booty and we go back into the bridge. Now how can we make a bridge more challenging? The second round.

Speaker 2: 24:05

Use a resistance band around the thighs.

Speaker 1: 24:07

There you go, you can do that. I love using my hands and being appropriate, like you know, working with a girl and a girl you're fine, but being a guy, I don't want to be a creep. So if you stand to the side, put your head to the side and you her knees, push them into abduction, because now she needs to abduct, to apply that pressure and that's that value out of the trainer. And so maybe she does 10, maybe every fifth rep she does it for five seconds. Now the 15th rep, she does it for 15 seconds. Hold, hold, hold, hold, hold, hold. You get involved. You say her name, you're being very optimistic, and when she's done she's going to probably say holy shit, angie, my ass is on fire. That's when you know you're doing it right. And then you get her into that tall kneeling position, you do some more of those rows and then you end off on that ebduction. Then you look at the clock and maybe you have five minutes. So then you go and you stretch her for those last five minutes. Or you ask her and you say Mrs Jones, do you have anything left in the tank? Right now? We've got five minutes left. I can either stretch you or if you want to do a little burner, we can do that as well. Maybe do some battle ropes into some modified jumping jacks Instead of just doing a regular jumping jack, because sometimes that frontal plane instability can irritate their ankle. You just have her step to one side and she lifts an arm. Step to one side, lifts an arm, she does that for 30 seconds and then she does some half squat and she holds that and just get that burn in her glutes and then there's your workout. We did a push, we did a pull, we did some legs, she got some booty stuff because that's what she wanted. If you want to do some abs, you have that as an option at the end, as well as some stretching. But what this does, the CCA just simplifies the anxiety behind programming because it's a plug and play.

Speaker 1: 25:42

So the next time that she comes in you can do a couple of different things. You could take the hinge pattern and put it first because now you can go heavier, and then you would just flip, flop the push and pull, because a lot of trainers think in their mind like, okay, well, I can't do that exercise again because they're going to get bored. And that's not the case. Your clients want results, they want to feel better, they want to look better, they want to play with their grandkids, and so you can put it right back on them if we're ever uncertain about that, and say I want to explain to you why we're doing this.

Speaker 1: 26:11

You may notice we're doing a lot of pushups, we're doing a lot of squats. It's just like learning a new language. You have to repeat, you have to repeat and as we get stronger, the body's going to adapt and you're going to feel better. But more importantly, mrs Jones, your booty's going to start growing and it's going to perk up and it's exactly what you want, right? And then she's going to affirm that. And so then you can take that, the second CCA, put it up there into the first one, and just flip-flop the push and the pull.

Speaker 1: 26:38

So the first time you did a pushup. Well, now we're going to do another variation of a row. Maybe she does it standing this time Still very similar to what we did last time, but just that small tweak in her mind is seeing it as a new exercise. Maybe the first time you do a neutral sagittal plane. Second time you do a pronated, which would be more transverse. You're walking around her, or maybe you anchor it and then you go behind her to work with her scaps coming off the back, because that's a pretty common thing that you'd see and then you do make the step up more challenging on the second CCA. Does that make sense?

Speaker 2: 27:11

Yes.

Speaker 1: 27:12

So then you just can play around with that and then maybe every two or three workouts you can throw in a variation of the squat If you want to do a goblet, if you wanted to do a Smith machine squat, if they have it there and so you can just keep on doing this plug and play with the CCA. It just eliminates a lot of the anxiety and planning in a good way, because she's going to get stronger by going up in weight and that first workout if you take some notes on that and then workout 45, which is three months later, you're going to be doing the same programming but the loads are going to be significantly heavier. So the first time maybe, she's doing six to eight reps with the step up with a five pound weight. Now she's doing 12 reps with a 25 pound plate and she's feeling better and she's looking better. So that's the nice thing about the plug and play with the CCA for long-term programming as well the CCA for long-term programming as well?

Speaker 2: 28:07

With the CCA, do you apply it as a circuit where you do one C, then the next C, or do you do all one C set and then?

Speaker 1: 28:12

go to the next C. So it depends on the environment and the client, but the majority of the time you're going to do C, c and then A. So in that case you would do the step-ups first for one set. So after you finish the second leg you would do the step-ups first for one set. So after you finish the second leg you go immediately into push-ups. Once you finish the push-ups you go immediately into that BOSU ball exercise. When we're done we rest for maybe 30 seconds to a minute and then we go back into the step-up.

Speaker 1: 28:36

Add some weight, make it more challenging, go back into the push-up, challenge her by proprioceptively giving some perturbations. Maybe she closes her eye for a rep or two, lifts the leg and then the last BOSU ball. One same thing. You add something to make it a little more challenging. When you finish that second round then you would go into the next circuit and you would do your hinge pattern, which was the bridge into the pole, into that booty exercise, and then you do that for two rounds. And again, it's the nice thing about that is maybe it's like, say, you started a session at two o'clock and it's two 22,. You have eight minutes left and you're on that second round of the second CCA. Well then, you could just do one more round so you could do a third set. And so by the time she finishes her, bridge into her, pull into her booty exercise. We have two or three minutes, and that's when you go and you stretch her, because that's what she wants.

Speaker 2: 29:28

Nice. Thank you, I've learned so much from this podcast.

Speaker 1: 29:34

That's what we're here for, and you're going through the program right now. I can't wait to get you certified and then we can get you back on here and you can do a little compare and contrast from what you've gotten in the past and what you've learned with Show Up. We are running out of time here because we have a call right now, so I'm on the other Zoom link, but do you have any questions for me before we call it a day?

Speaker 2: 29:53

I don't have any questions, but I just want to say I'm very thankful for you and your company and everything that you're doing for the fitness industry. It really means a lot to me because growing up, if you would have asked what I wanted to be when I grew up, I couldn't give you an answer. But one thing I didn't grow up playing sports, so I felt the gym was like my sport.

Speaker 1: 30:12

You're kicking ass. You're doing great. I'm proud of you. Thank you so much. I haven't met in person, but we will. I'm going to get out there to Dallas, make our way up to Plano and we'll get a workout in and and we'll enjoy a good little good workout session.

Speaker 2: 30:27

Yes, and I definitely I've not. I've not to attempt any PRs and like squat front, squat back, squat hip thrust. I'm working on doing my first pull up because I feel like I'm going to challenge you.

Speaker 1: 30:43

I want you to get some video footage film that send it to me and that will be our timestamp, because we're going to get you to do your first pull-up.

Speaker 2: 30:52

And, like you said, one thing I like how for your gym there's like standards that have to be met and I do feel like as a personal trainer, I feel like crap knowing I cannot do one pull-up, because it's like I'm the expert and I can't even do one.

Speaker 1: 31:08

But you're smart enough to recognize that it's a competitiveness. It's not like saying you're a pile of shit. It's like you know what, grandma, I got to raise my standard and I want to be able to do a pull-up, because I know a lot of my clients want to be able to pull up, and so that motivates you to become better and that's what's fun about that community and those challenges that we have.

Speaker 2: 31:26

Yes, I definitely am tuning in to the plant challenge today.

Speaker 1: 31:29

Nice, I love it. My book should be out by our Sacramento seminar. We're going to be in Jersey and then I should know by the end of the week if we're going to be in Dallas or Chicago or Austin for our next one. So we're going to be out there soon, looking forward to meeting you and remember the most important thing is what Show up.

Speaker 2: 31:47

Showing up. Thank you very much.

Speaker 1: 31:49

We'll be chatting soon. Have a great day. Where can people follow you?

Speaker 2: 31:52

People can follow me on Instagram at AngieDHFit Love it.

Speaker 1: 31:56

Have a great day.

Speaker 2: 31:57

You as well, have a great day.