semi-private training

Nutrition

Protein, Protein Everywhere!

 Protein. There isn’t a day that goes by that I don’t mention the word or talk about how important it is for all health related things. Fat loss, muscle mass gain, bone density, bone strength, general health… protein can be a huge player in all these. I will spare you with all the science about Protein but trust me it’s really important.

Most people reading my blogs are looking for better body composition, am I right? And by “better” I mean more muscle/less fat primarily. Protein not only builds those nice shoulders and glutes that everyone wants, it ALSO keeps you fuller longer. This is a game changer because if you are “full” your mindless snacking will most likely be significantly reduced, cutting calories and lbs.

In the meantime to help you obtain all the protein you “need” for that body you want, enter protein shakes (powders). And although I agree that having a big steak is more “filling” than a protein shake, the steak also comes with lots and lots of fat (albeit mostly good fat but fat nonetheless). I am NOT saying steak is bad, I’m saying it is high calorie so to get all your protein from steaks you would probably take in WAYYY too much fat.

All about Protein Powders:

There are 2 major types of protein powders that we can talk about. Whey (Dairy based) or Vegan plant based, (non-soy). Whether we talk about Whey or Plant Based, I always recommend getting a powder with natural sweeteners and the fewest ingredients possible. Why do I only recommend more natural powders? I feel if you are using it daily or a few times a week don’t you want cleaner nutrition? I sure do. If a food item is a once a month thing then it’s probably less important the quality, but something that I (or in this case you) take on a regular basis, I would hope you are trying to get the best quality you can find. The difference in pricing is not as much as it used to be, yet the difference in quality can be huge.

Most of the choice between the 2 styles is just preference, unless you vegan or dairy tolerant (notice I did NOT say lactose intolerant, I’ll explain). The amino acid profile for vegan protein has come a long way and now rivals that of the original “gold standard”, whey protein. So the difference comes down to taste, allergies, or vegan preferences. It does make sense to switch it up now and then though if you can tolerate both forms. Variety is the spice of life!

 Whey Protein:

The Whey proteins I recommend are only Whey Isolate, which means the lactose is removed 99% (strained more hence the higher price). Whey protein powders are generally 25grams of protein per scoop making it a high protein meal/snack. Double that and you’d have to eat lots of steak to match that or about 2 chicken breasts in one sitting (which is pretty hard to do).

 
whey protein isolate - jtab training
 

My favorite Whey Isolate Protein is About Time. You can pick it up here on my Amazon page.

Vegan Protein:

Vegan protein powder I recommend is usually made from a myriad of plants/rices (brown rice, hemp, quinoa, cranberry, etc). Benefits of these protein powders are of course lactose free, animal free, dairy free and usually free of any allergies. These tend to more “organic” and most vegan proteins are naturally (stevia/monk fruit) sweetened, so you don’t have to look at the ingredients as much. Some, not all, vegan protein powders I recommend act more of a meal replacement because they have a “greens” blend and probiotics in them as well. This isn’t necessary if you are getting enough greens in elsewhere. There are some that are solely protein also and usually are 15-22grams that I have found. Yes, that means a little less protein but most of the time better assimilated or digested (even if you tolerate dairy pretty well).

 
Screen Shot 2019-05-20 at 2.26.28 PM.png
Screen Shot 2019-05-20 at 2.26.16 PM.png
 

My favorite Vegan Protein Powder is Sunwarrior and you can get that here.

My favorite Vegan Meal Replacement is Nutiva and you can get that here.

Keep an eye out for my next blog with some of my favorite smoothie recipes utilizing protein powder!

Training

Part 3 of 3: Why Semi-Private Training May Be Right For You

Social media is everything nowadays.  Instagram, Facebook, Snapchat, Twitter. Being “social” has taken over everything from making online purchases, to hitching rides, to even processing payments for businesses.  It’s a crazy social world out there.  While “social” media is an integral part of our lives, the real social aspect of life is interacting with people in the same room still.  The definition of social media is to participate in social networking. Making friends and making real connections (not just a Facebook “friends” who you’ve never met before) is still the backbone of our society.  It’s something that people still value, and look for in their daily lives.

Semi-private training allows that to happen organically.  You are inevitably working out with a few people in the same room, sharing equipment and getting to know people more than in a normal gym situation. As opposed to the autonomy of a big box gym, or the isolation of totally private training, the small private studio atmosphere allows people to communicate with each other day in and day out.  With semi-private training, people to tend to lift at similar times with many of the same people.  As people get more comfortable with each other, people tend to open up and form bonds and they get strong(er) together.  I have seen this happen numerous times!

Lots of my clients over the years have even taken that gym friendship and created long lasting friendships outside the gym.  It is a real cool thing to witness, knowing it is all coming together under my “roof”.  As an example of this, some of the ladies even got one of my clients baby gifts after her first born a year ago.  That wouldn’t happen in a big box gym culture! 

In addition to that, the collaborative spirit of semi-private training lends itself to support inside the gym. You can often find members cheering others on as they go for a particularly heavy or difficult lift.  Goes to show how powerful this little semi-private model is for friendships.  Semi-private training makes real connections, real friendships, real social networks.      

Training

Part 2 of 3: Why Semi-Private Training May be Right For You

In Part 1 we talked about the best of both world’s in Semi-Private training when it came to finances. The ability to get personalized attention without having to pay ridiculously high pricing.  Today we are going to talk about the autonomy of this type of training.  What do I mean about autonomy?  Well, let’s dive in and see.  

Some trainers try like heck to “keep you in the dark” in the fitness world so they can hold onto you forever. They may queue you for proper form, but won’t explain the mechanics and the “whys” behind the workout.  My semi-private training style is all about teaching the client as much as I can/they can handle.  This allows for great “self-coaching” after teaching them the form and how they can feel their own body in correct form. This means that outside of the gym, you can continue to move correctly, promoting optimal health and reducing common injuries.

I also talk about the “why”, and teach them to think for themselves on whether to go heavier or correct their form.  While I will always be there to guide and offer advice, I also want my clients to take control of their own training. Someone who takes the lead on their workout program is more invested, and more likely to push themselves to that next step (under my watchful eye of course..)  I want to create this culture that they almost “don’t need me” every second, thus making an autonomic client.  This makes the gym run very smoothly so when I do have a new(er) client I can focus on them when need be.  

Many people like this kind of gym environment because they feel safe while performing the lifts, but don’t feel like they are being micro managed every second of their workout. It’s like having controlled freedom.

Autonomy works in a small gym setting where I can easily still watch every person, new or veteran client, and make sure everyone is doing their program as best as possible.  Speaking of programs, each client has their own sheet, their own lifts they are working on each day they come into the gym.  This alone makes them start to “own” these specific lifts they have to perfect and make strong(er) each and every session in the gym.




Next week is Part 3 of benefits of Semi-Private training!  

Training

Part 1 of 3: Why Semi-Private Training May be Right For You

Don’t we all like “best of both world’s” scenarios?  Committing to a solid workout routine is difficult enough, and when you have to compromise on that routine, it can make it difficult to to stick to. Well here at Jtab we have a few “best of both world’s” situations.  I learned early on in my training career that I was going to focus on a style called semi-private.  Today I am going to focus on one of the benefits of this style of training.  

Nowadays everyone is trying to find the cheapest prices for their favorite products, right?  Go to a store and see what the want and immediately take out their phones to see if they can get it cheaper on Amazon, etc.  I admit I do that also sometimes.  When it comes to training and fitness there is no difference.  Planet fitness’s popping up all over the place and offering $10/month memberships for whole gym access.  What could be better than that, right?

Most people have come to realize that private one-on-one training is pretty expensive.  I mean go to your boutique personal fitness center, or the local big box fitness center and you are looking at a price of at least $60-100/hour.  On top of that, they want you to buy a “package” or 5-15 sessions and before you even know it, you’ve spent a month’s mortgage on “personal” training.  Those sessions will last you a month or two and then you’re left to re-up.  This leads to a quick exit of training when people realize they can no longer afford the steep prices.  No one is faulting the trainers here, they need to make a decent hourly rate so they can live, right? But for most of the middle class, this expense is out of reach. 

Enter semi-private training.  This is the game changer, the “best of both world’s, the win/win/win scenario.  Most semi-private is typically more than a half the cost of private training.  This is due to having more than one person in at the same time.  The trainer can spend great quality coaching time on you and the others in the gym, yet you pay way less that the private option.  This allows the client to keep up with training month after month, without blowing their budget.  On the flip side, it allows the trainer a better income while charging their clients a fraction of what personal training costs.  I feel this is the ultimate win/win.  If the trainer is skilled, you will not notice any drop off from one on one to semi-private in terms of coaching, cueing and spotting.  While the client usually is responsible for their own sheets and setting up and breaking down their equipment, that is the small price to pay for paying a fraction of the cost of training.  

Training

Got 30 Minutes?

get a full body workout in only 30 minutes in East Greenwich, RI

Have less than 30 minutes to train yet still actually want to get a good workout in?  No problem, Jtab Training has your back (and glutes and quads and arms and shoulders also haha).  New to Jtab Training, but not a new fad or training philosophy at all, is the idea of getting in a complete full body workout by doing only the major, or most functional, movements as a circuit.  The workout will be simple yet effective and time efficient, making it perfect for those on a tight schedule.  These workouts include all the “big” moves, so you are burning many calories and building lean muscle all at the same time.  In addition, these “big” moves elevate your heart rate for conditioning training.  We will be offering these to members and non-members as a drop in price of $5 (paid via Venmo or cash at time of visit).  There will be beginner circuits and intermediate circuits based on an individual’s level.

Email Joey at jtabtraining@gmail.com with questions or to learn more so you can start start to get a taste of the Jtab experience with no membership required!  

Training

Old vs New

What a difference a year makes!

As JTab Training celebrated one year at our new location in East Greenwich, I have to look back at how far we’ve come and how much we’ve grown over the past year. Moving from a cramped 450 square feet to over 1,600 has completely transformed how our clients work out. For those who were with JTab at the old gym, you may remember strict work out schedules, less equipment and a much more crowded space. Now, at our new location we are able to fit over 10 clients at a time (with room to still move around), more equipment, and multiple trainers. Because of this, we can be much more flexible with the time people can show up to work out, as well as offer multiple options for trainers (although lets be honest, we all know who the best is….)

 

 
 


Another big change is that our clients all receive personalized sheets with a workout each visit. These sheets break down the days workout, as well as reminds everyone what they should be doing, how many reps they need to do and how much weight to add. This allows more people through while still getting my personalized attention. Some people like more direction during their workout, while others prefer just an intermittent check-in. With the sheets and the new space, I am able to effectively split my time between helping those that need it more and those who dont need as much attention.

With more people in the gym at one time, the open layout still allows me to see everyone working out at once. Even with multiple people working out at once, I can watch everyones form, help set up exercises and make sure everyone is working out safely and effectively.

While I will always be grateful for the business’ roots and where it started, I must say (and I hope my client’s agree!) that our new location has allowed for some awesome changes. While we may be here for the next few years, keep an eye out for even more changes in the future. Like our clients strength training, we are a work in progress, and will continue to grow bigger and stronger.