“If I never trained, I would be sitting in a chair being immobile and thinking that was how growing older was supposed to be. Instead, this last year, I planted 56 native plants. I made a chicken wire cage for all the plants to protect them from being eaten by our neighborhood creatures. In the future, I want to expand it into a more environmentally friendly yard. Also, I am able to volunteer with the pet food pantry at a local adoption center. Last year, we fed roughly 250 cats and 100 dogs monthly. I am strong enough to carry supplies like pet food around.”
Goals: Participate in group personal training programs that provide social engagement while allowing for individualized training that improves overall health and fitness.
Age Group: 70-74
Challenges: Confidence in myself
Training Plan: Susan uses Monarch Fitness Coaching’s training software. The software allows her to have custom workpoints during group personal training classes. For example, Susan might be doing a push-up on the floor when other participants are doing push-ups on the wall. This allows Susan to have lots of socialization, structure, and progression! Additionally, Susan independently completes cardio and mobility training.
Q and A with Susan
How did you get started at Monarch Fitness Coaching? What inspired you to prioritize and invest more effort into your health and wellness?
My family gifted me a package of group training classes elsewhere. I enjoyed the socialization, but I became frustrated for two reasons: 1) from childhood ballet, I had an appreciation for form that these sessions did not reflect and 2) I ended up with a set of the same exercises without knowledge of how to progress.
At Monarch Fitness Coaching, I was able to find detailed training that helped me progress toward my goals. Form is always a priority!
The group classes at Monarch Fitness Coaching are different from those at other places. Classes have modules that last 6–12 weeks and are designed to meet the needs of the people who normally attend that class. Several exercises within the module can be done at a foundational level or with additions. Also, new exercises are added as the module progresses. My coach talks with me about the overarching things I need to work on, like moving more quickly, and cues me about how to work on that in a group class. If there are six people in a class, you might see five different versions of a single exercise, because everyone has a different workpoint. The class is continually changing and challenging. The group personal training programs are designed to help me learn and progress.
How do group personal training classes support your unique goals?
First, group personal training offers the chance to socialize. When I first began training, time to work out was limited. I loved having the opportunity to meet other people and improve! I appreciated being around strong women who had already retired and were role models for how to retire productively. These women offered a supportive community throughout my own transition into retirement.
Second, my coach has given me specific work points for the exercises in the group personal training class. For example, within the past six months, I have had the following work points for the exercise inchworm with a pushup:
- When my back was flared: table top cross tap
- As my back started to feel better: table top cross tap with a table top pushup
- After my back flare was resolved: incline push on the wall, walk hands up the wall, repeat
- As my strength improved: inchworm with a push up focusing on level hips
Third, I use Monarch Fitness Coaching’s training software to record my work points. Before a class, I try to review the past workpoints and ask for one if I don’t have anything recent noted. I would never remember all the changes we made without entering them in the software.
What does your training make possible in your everyday life?
If I never trained, I would be sitting in a chair being immobile and thinking that was how growing older was supposed to be. Instead, this last year, I planted 56 native plants. I made a chicken wire cage for all the plants to protect them from being eaten by our neighborhood creatures. In the future, I want to expand it into a more environmentally friendly yard.
Also, I am able to volunteer with the pet food pantry at a lxocal adoption center. Last year, we fed roughly 250 cats and 100 dogs monthly. I am strong enough to carry supplies like pet food around.
When I was volunteering one time, I walked around the adoption center with a volunteer. We came across a crate that looked empty. The other volunteer pulled up a pillow and a cat was hiding underneath it. Soon after, I met that same cat at Follow Your Nose, fell in love, and adopted him. Being able to volunteer helped me find my cat!
What advice do you have for people considering training with Monarch Fitness Coaching?
My advice to people considering training with Monarch Fitness Coaching is that so much can come from the training. The progress will be nonlinear and sometimes frustrating, but worth it.
Several months ago, when I pulled a muscle in my back, I thought a few simple modifications to my workout would allow me to recover. Coach Heather completely rewrote my training program! She took the time to change my work points in the group personal training classes as well as almost all of my independent daily homework. She had me focus on foundational movements.
In the beginning, I was annoyed and frustrated. It felt like I was losing progress. Then, I started to realize that I was wobbly and getting lots of feedback on exercises. When I started paying attention to some of those foundational pieces, other things went more easily. Reflecting on the progress I’ve made, much came from this period.
So for people beginning their training, I tell them progress often feels like you are heading backward. Try not to get frustrated or confused if you notice that people aren’t doing the same thing that you are. They may be working on a different issue, have been working out for several years, or are recovering from an injury. While everyone’s journey is different, do listen to comments the coaches make to others in the class. You can learn from comments, even if they weren’t directed at you. Also, you may enjoy taking classes from different coaches. They may comment on different things, or explain things differently, which can be helpful.
