female fitness fitness expo

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Megan Solloway, NASM CPT Erin McCleary, NASM CPT

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Page 1: Female Fitness FItness Expo

Megan Solloway, NASM CPT

Erin McCleary, NASM CPT

Page 2: Female Fitness FItness Expo

Megan Solloway

Erin Mccleary

Page 3: Female Fitness FItness Expo

Megan

Spring 200917 years old

113 lb

Fall 201119 years old

125 lb

Fall 201321 years old

135 lb

Page 4: Female Fitness FItness Expo

ErinFall 201320 years old

135 lb – Dress Size 4Jean Size 26/2

Spring 201016 years old

140 lb – Dress Size 8 Jean Size 29/6

Page 5: Female Fitness FItness Expo

Female Fitness For the Fitness Professional

Objectives

• Acknowledge the common reasons women avoid the weight room.

• Identify methods that encourage participation in weight training.

• Form a foundation for a similar program at your recreation center!

Page 6: Female Fitness FItness Expo
Page 7: Female Fitness FItness Expo

Get to Know the Gym

Fitness 2 – Cardio & Machine Equipment

Fitness 1 - The Weight Room

JMU UREC Atmosphere

• Two distinct, separate areas• “Men’s” Weight Room downstairs• “Women’s” Cardio Equipment upstairs

• In some opinions, it may not always reflect JMU’s friendly, welcoming atmosphere

Page 8: Female Fitness FItness Expo

UREC Participant Feedback

I feel…..

• Ladies• “Judged for lifting smaller weight”

• “That I’m always in the way”

• “Visually violated”

• “I don’t know what I’m doing”

• “INTIMIDATED”

• Guys• Where are the girls at?!?!

Page 9: Female Fitness FItness Expo

The Beginning: Fall 2012-Spring 2013

• 3 Saturday mornings/semester• 10am-11:30am

• 1 hour lecture + 30 min free weight basics/weight room tour

• Lecture = some myths + diet tips + exercise form

• 1 female, 1 male instructor

• 10 seat max• Turnout = 2-7 participants

Page 10: Female Fitness FItness Expo

Fall 2013

• 3 Saturday mornings/semester• 10am-11:30am

• 1 hour lecture + 30 min free weight basics/weight room tour

• Lecture = more myths + extensive diet tips + programming + exercise form

• 2 female instructors• Both very familiar and comfortable with the weight room

• 10 seat max• Turnout = 7-10 participants

Page 11: Female Fitness FItness Expo

Female Fitness 2014!

• 3 weeknights/semester• 7:00pm-8:15pm

• 1 hour 15 min lecture

• Lecture = 10 myths + confidence + programming basics

• FITT and Workout Buddy Programs

• 2 female instructors

• 36 seat max

• Turnout = 30 participants

Page 12: Female Fitness FItness Expo

FITT = Fitness Instructor Training Time

Fitness Instructor + Participant

• Fitness Assistant/Instructors= watch the fitness floor, provide spots and equipment orientation• Fitness Instructors = completed KIN170 or have a PT certification

• Provide a FREE workout session to FF participants!• Facilitate or complete a workout with the participant

• PAID for working with participants and for mandatory training

Page 13: Female Fitness FItness Expo

FITT – Participant Match

• Participants complete a survey to match up with an FI• Classified as:

• Beginner – no experience with free weights, possibly some experience with machines

• Intermediate – some experience with free weights

• Advanced – experienced, want something new

• Matched with Megan or Erin (CPTs)

Page 14: Female Fitness FItness Expo

FITT – Training the Instructors

• Trained by a CPT (Megan or Erin)

Two Training Sessions

• Lecture Training• Informal group lecture to instructors

OR

• Formal FF lecture

**Bonus** - FI provide extra help on presentation day!

• Free Weight Training• Goals

• Correct form is priority!

• Must be able to provide spots for bench press, squats, etc.

• Trained to work with beginners and intermediate participants

• Basic exercises for each muscle group

Page 15: Female Fitness FItness Expo

Workout Buddy Program

Participant + Participant

• At the end of the lecture, they can fill out a survey• Fitness level

• Weight lifting experience

• Fitness Interests

• We match the participants with each other• Combining like-minded individuals = new friends!

• Accountability

• Increases the “fun” factor for beginners

• Less scary

Page 16: Female Fitness FItness Expo

The participant.

Page 17: Female Fitness FItness Expo

Female Fitness For the Participant

Goals

Lecture

• Dispel the myths

• Encourage confidence

• Weight training basics

Applied Instructor Workout

• Get them in the weight room.

• Establish gym etiquette

• Nail the form

Page 18: Female Fitness FItness Expo

Information overload.

Page 19: Female Fitness FItness Expo

Dispel The Myths

#1 – I’ll get too muscular • General weight training vs. physique competition

• Eating + training + supplements become your life

#2 – Lifting will make me unattractive • Other than a hot bod, lifting shows:

• Confidence, self-respect, dedication, discipline

#3 – I don’t want to lose my curves• Can (and will!) gain curves

• GAIN curves by lifting HEAVY (hypertrophy – 8-12 rep)

Page 20: Female Fitness FItness Expo

Dispel The Myths

#4 – I can “tone” my muscles with high rep, low weight exercises

• But what is “tone”

• Muscles grow or shrink (bigger = more tone)

• Requires HEAVY weights and LOWER reps (8-12r)

• Must decrease total body weight as well!

#5 – Crunches will give me abs• No such thing as “spot reduction”

• 70% diet 30% exercise

• Decreasing body fat will reveal the muscles underneath

“Toned”

“Un-toned”

Page 21: Female Fitness FItness Expo

Dispel The Myths

#6 – Guy exercises are different from girl exercises• Exercises girls NEED but tend to avoid

• Squats, deadlifts, pushups, pull-ups

• Teach the basics

#7 – The number on the scale is all that matters • Muscle is more dense/compact than fat = smaller dress size

• Muscle increases metabolic rate

#8 – The elliptical is the best way to burn calories• Machines overestimate calorie burn

• Leaning on equipment doesn’t help

• Give other options for cardio (GFIT, but push HIIT)

Page 22: Female Fitness FItness Expo

Dispel The Myths

#9 – I’ll have to diet to lose weight• High-fiber, plant foods = base of diet

• Increase protein intake

• Decrease sugar consumption

• Looking to gain muscle? Will need to eat MORE

#10 – The only reason I should lift is to look good

• Lift to:

• Gain confidence

• Increase physical AND mental strength

• Improve mood and relieve stress

• Health prevention

Page 23: Female Fitness FItness Expo

Encourage Confidence

• Strut yo stuff and pretend you know what your doing

• Dress to impress• Workout gear doesn’t have to be expensive!

• Use buying new gear as an incentive over food

• Come prepared• Know your workout

• Bring music and snacks

Page 24: Female Fitness FItness Expo

Weight Training Basics

• Sets, reps, hypertrophy, muscle strength, muscle endurance

• Progressive overload = gradually increasing the intensity• Increase amount of tension

• Increase weight

• Increase length of tension

• Increase duration of repetition (tempo)

• Add more repetitions

• Add an extra set

• Add an extra exercise

• Fitting in workouts on a tight schedule

Page 25: Female Fitness FItness Expo

Are YOU ready?

Page 26: Female Fitness FItness Expo

Get Them in the Weight Room

• Create a foundation of weight training knowledge• The lecture establishes this

• Helps build confidence

• Acknowledging that everyone was a beginner once

• Pairing them with a Fitness staff member or Workout Buddy• Moral support

• Accountability

• Less “embarrassing”

Page 27: Female Fitness FItness Expo

Establish Gym Etiquette

• Pet Peeves of Regulars• Multiple girls standing in a circle doing the same exercise

• Excessive gossiping

• Wasting time – Have a plan!

• Not cleaning up your weights

• Lifting directly in front of weight racks

• Rules of our specific gym• Not allowed to bring dumbbells upstairs

• No overhead barbell movements outside

the squat rack

• Gym Terminology/Bro Slang• Assess the situation…

• “How many sets do you have left?”

• “You mind if I work in?”

Page 28: Female Fitness FItness Expo

Nail the Form

• After the weight training knowledge is established…

• Match the participant up with a Fitness Instructor• Teach them the basics of weight lifting in

the real-life setting

• Teach them at least one exercise for each muscle group

• Emphasize proper form, tempo, sets, and reps

• Encourage a total body workout to start, then split-workout, etc.

• One informational session in the weight room, followed by one full workout lead by the Fitness Instructor

Page 29: Female Fitness FItness Expo

Megan Solloway, NASM CPT

[email protected]

Erin McCleary, NASM CPT

[email protected]

James Madison University Recreation Center

Thank You!