Chandra Jones Strength & Fitness

A Long Overdue Blog Update: Feeling Blessed Among Chaos

noreply@blogger.com (Chandra) — Thu, 11 Sep 2014 18:07:00 +0000

Wow, it's been a long time since I've updated my blog site! My last post was in November of 2012 and how time has FLOWN with all sorts of changes! Here's a short update.

Our family grew. She is now almost 14 months old and the cutest, sweetest little blessing God could have ever bestowed upon us.
I'm so fortunate to be a stay at home mom (minus the mom jeans of course). Between my husband's job and my home-based nutrition coaching business, we don't have to put our baby in daycare :)
We recently moved from Central Florida to Woodstock, GA
We are crazy enough to be knee deep into a major renovation of the home we purchased. ...And with a very curious baby--what were we thinking???

For the routine freak that I am, this year and this move has not been an easy one. As I look around our slowly-transforming-construction-zone-of-a-house and makeshift baby barricades, I find myself in prayer more often as I reach out to the One who knows my heart, understands my fears and helps me delve through the things I classify as challenges.
As I take a shower one more night to the light of my cellphone flashlight because we can't figure out what is going on with the electricity to that room, I trust He will provide for all our needs.
As I wait up for Troy to arrive home after a long day at work, a ridiculous commute and piles of physical therapy paperwork, I trust He has a plan for my husband.
As I rock and nurse my baby girl to sleep and lovingly gaze into her sweet face, I know that right here, right now is where I'm needed and I feel thankful and incredibly blessed.

More to come as I get into the habit of writing again.

© Copyright Chandra Jones

noreply@blogger.com (Chandra Jones) — Thu, 22 Nov 2012 20:44:00 +0000

Working Outside the Big Box (gym)

31 things I’ve learned as an independent personal trainer.

This year has been a journey of intense learning, awesome relationship-building, entreneurship, and a step outside of what I used to know as my comfort zone. In early 2011 I took a step of faith. I left a secure personal trainer position where I was #2 in training sales volume in a massive Fitness Center and began an independent personal training business in an 8500 square foot Anytime Fitness gym in Davenport, FL.

I have a lot of gratitude to the big Fitness Center and all of the great clients I had there for helping me develop my training philosophy and allowing me to practice my progamming. If I had tried to strike out on my own immediately upon obtaining my CSCS, I'm certain I wouldn't have the experience and be where I am today. The sheer volume of clients that the Fitness Center sent my way was absolutely paramount to my success. It was there I was also able to work part time while finishing up my master's degree in Exercise Science. I am grateful for not having to meet a sales quota at that time to cover my bottom line.

Training as an independent fitness professional over the past two years at Anytime Fitness has been very rewarding, challenging, and a definite (and sometimes humble) learning experience. My heart is chock-full of gratitude to the owners, Todd and Bruce and the manager, strongman Alan Colley, for allowing me to gain more entrepreneurial experience under their roof.

Thank you to all of my clients, my husband Troy, Linda my tax professional, and everyone else who has had a role in me becoming a better fitness professional/business person or held my hand in guidance when I needed help.

I've listed 31 tips (in no particular order) on things I've learned over the past couple of years that have helped shape my fitness coaching philosophy and improved the way I do business. I'm looking forward to adding to it all the time.

1. I’m really in the marketing business. Read just as many, if not more, books on business as you do on training.

2. Get in front of the community as often as possible. 99% of the time you will not be directly compensated for this.

3. Clients WANT you to hold them accountable, remember their birthdays, give them homework and coach proper technique-- not just make them sweat.

4. Selling sessions by the package is dead. Recurring monthly (or every four weeks) billing is not only more affordable, it requires consistency (use it or lose it) which gets better results.

5. Set client expectations up front. Tell them in writing about your cancellation/late/reschedule policy, how they are expected to pay for sessions, how they can contact you outside the gym, if you expect them to arrive early to warm up on their own, what kind of nutrition compliance they must stick with for the best results, and any “homework” that is to be done independently. They will respect you for it and get better results.

6. Giving clients homework and “extra credit” to do when they’re not with you is necessary, especially if you only see them 1-2x/week

7. There is a place for static stretching before a training session.

8. Sometimes asymmetries are not caused by tight muscles but by postural positioning. Educate yourself to recognize and understand the difference.

9. Weekly nutrition journal review combined with motivational interviewing are powerful tools for results.

10. Know why you are having your client do each exercise in their program and be prepared to explain it quickly, and thoroughly in layman’s terms. If you can’t do this, don’t assign the exercise!

11. Be consistently upbeat and greet your clients every day like they’re your best friend who you haven’t seen in a year.

12. Interact with all gym members like they are your clients. We are in the relationship business and you never know when they may decide to work with you.

13. Once in a while, actually perform a workout you prescribe in its entirety

14. In regards to program design, be realistic on the parameter of time. Understand how long it takes to complete the workouts you write including tempo, sets, reps, rest periods and bilateral exercises.

15. Inconsistent training clients don’t need programs, but intelligent workouts are paramount.

16. Consistent training clients, sport athletes and physique athletes need programs and a built-in deloading period every 4-6 weeks.

17. Reverse crunches are useful.

18. I STILL don’t know what a BOSU is for! Please don't try to perfect this at home...

19. A mistake is something that happens when you don’t learn from it.

20. If a client or athlete progresses to the end of your knowledge or expertise, referring them to a more seasoned coach to further their progress and growth is the respectful and professional thing to do. Your first objective is to give the client/athlete what they need to get better, even if it means losing business.

21. Network and keep in touch. You never know how you can help someone else find what they need through your diverse connections. It goes full circle.

22. If an initial assessment of your client or athlete brings to light a condition out of your scope of practice, refer to a qualified professional. Whether it is medical or dietary, it is your ethical and professional obligation as a fitness professional to “first do no harm” that precedes any programming objectives in the gym.

23. A bit of gratitude and humbleness go a long way; so does giving credit where credit is due.

24. Everyone will do better on a program, but not everyone wants personal training. Offering program design opens up an additional market of potential clients that among other reasons can’t afford personal training or whose schedules may not allow them to train when you’re available.

25. Using evidence-based research, be able to back up supplement recommendations for each individual client/athlete before suggesting they use one.

26. Find and use a good accountant/tax professional. She will save you time and money.

27. Schedule your time wisely. Poor use of time lends itself to spreading yourself too thin, procrastination, unpreparedness, losing your professional and passionate “edge,” and trainer burnout.

28. Take before pictures and measurements of every client. You never know who your superstars will be.

29. Recognize when a client/athlete has worked exceptionally hard and praise the effort with well-timed, specific feedback.

30. It’s okay to discuss nutrition with your clients up to a point. The information in the Precision Nutrition Coaching Certification is top shelf. Prescribing therapeutic diets is not within a trainer's scope of practice, but discussing healthy nutrition and how to shop for it is. Refer out to a dietician when in doubt.

31. Invest in yourself with continuing education seminars, books and DVDs. Don't be too proud or shy to ask for help with your business or training systems. Having a mentor to bounce ideas off of or ask advice is invaluable and helps you grow as a fitness professional and business owner.

Interview with a Figure Athlete: Cynthia Aponte, IFPA Pro

noreply@blogger.com (Chandra Jones) — Sun, 20 May 2012 16:32:00 +0000

Cynthia Aponte and her hardware

Chandra: Cynthia, I appreciate you taking the time for this interview. Your husband, brother and sister-in-law were all here to watch you compete in the OCB Southern States figure show last weekend (May 12, 2012). You walked away with your IFPA pro card in figure Master’s division and second place in figure Open tall. You were also awarded best stage presentation. That’s a lot of hardware; Congratulations!!
Fill us in on your background. Where are you from and how did you get interested in physique competitions?

Cynthia: I'm from San Juan, Puerto Rico most commonly called "La Isla del Encanto."

I became interested in sports because I used to be a little over weight. Not much, but enough for not feeling comfortable with myself and insecure. I start to do weight lifting since I was 15 years old because I wanted to lose weight, but I never imagined that it would become my favorite way of exercising. For a lot of years I had been doing weight lifting, aerobics, spinning, kick boxing and any kind of exercise that always kept me motivated to pursue my goals. Little by little I’ve become interested in learning about different types of training. I’ve been using heavy training, super sets, intervals, explosive training and it has become really great to see how my body is continuously changing in this journey. I started to watch competitions so I said if I can pursue my goal, why not try to do a competition to help me challenge myself even more. So I start to learn about really healthy eating habits. It was not easy but I challenged myself to learn how to eat well. The journey really started the day when I decided to go for it and I competed for the first time in Puerto Rico in a competition call Mr. and Ms Puerto Rico of Gustavo Badell classic in 2010, named after a famous bodybuilding competitor. To my surprise, I won first place in figure and again competed in the same year and won 3rd place in figure. I didn’t win the title, but this didn’t stop me from trying to pursue my other goals. After these two competitions I took a big rest. The time-off lasted almost two and a half years. During this break, I moved to Orlando Florida and started training again to get back on track. At that time, I was a little confused with what I really had to do to get focused.

I met my current coach, Chandra Jones, and told her everything I had in mind to get back in shape and pursue my goals to be someone in this sport. I wanted to make it more of a lifestyle. Now I'm sure this is what I wanted for myself; to be in this sport and condition in a different way. I wanted to prepare in a more healthy way, both physically and mentally. I start training with my coach from January 2012 to the present. The rest is history. I recently competed in the OCB Southeast Natural and won first in Masters, first place in Best Presentation and second place in Open and earned my pro card naturally, I can’t be happier than I am right now.

Because I know when you believe, be patient, practice discipline and focus, any dream came come true. Now I'm more motivated to continued competing in other competitions to continuously be better every day in this sport and be a motivation to other people. You can do it. No matter what, you just have to "believe" and "never ever give up" ;)

Chandra: It sounds like you’ve really found your passion. You are a mom and a long-distance military wife as well. Being apart from your husband for long periods of time has to be pretty hard sometimes. How do you find balance with family, life and training?

Cynthia: Well being a military wife has not been easy because most of the time I’m alone with my 8 years old daughter. I have to be strong for her and demonstrate that doesn’t matter if daddy isn’t at home. We have to share things that keep our mind off of it, so we find active things to do like running, biking, skating, playing in the backyard or simply sitting at the table and talking about future plans or what happens during the day at school. We make some good healthy recipes together in the kitchen. I always take time during the day to do my workouts when my daughter is at school.

As soon we know that daddy is going to come home [on leave] we try to do things together like going to the pool, the beach or dining out as much as possible before he has to go back to duty again as a military man!

It's not easy, but never impossible; the workouts have been an important part in this process because I can focus more. What I really love to do that helps the most is to work out.

Chandra: As with every physique competition, a lot goes into the preparation. Everything has to be right on target with the training, diet, cardio and posing practice. What was your preparation like for this show?

Cynthia: Regarding the nutrition, it’s not a big deal for me because I’m used to eating healthy food all the time. It’s different when you have to prepare for a competition because you have to be sure that everything you put in your body is the correct amount of nutrients combined in every meal. I have to prepare most of my food ahead of time to get everything organized around my other responsibilities and be disciplined to get in all my daily meals.

About the training, I used to always train myself. I realized if I wanted to get back on track and improve my physique I knew I’d have to find the services of a coach to see what I would really have to improve upon and prepare my body for a competition. I couldn’t do it alone. Someone with the education and background in this area can help me with programming and understand how to improve my body. That’s how I found my coach, Chandra Jones. She takes care of programming for my training, what type and when I do cardio, and she schedules everything related to training depending on what she thinks I need to improve to be the best I can be on stage.

With posing, I did the same thing. I needed to find a coach to practice my posing routine and learn how and what to practice every day with the posing. Chandra referred me to a posing coach, Jeannette Jarnes, who is a WBFF pro.

Chandra: Well now that you have this big accomplishment in the books, what is next for you? What goals do you have for your future in this sport?

Cynthia: My next step is to keep competing and challenging myself every day in this sport. I would like to stay in the line of natural figure federations and be example for others girls… that no matter what, you can keep dreaming big. You can make your dreams come true. This is not the end; I just started my journey in this sport.

As far as goals for the future, I know it’s all related to focus, discipline and believing in what I want-- to keep accomplishing greater and greater goals. Of course I want to be in the Olympia [http://www.mrolympia.com/figure.html] one day. I just keep in mind to believe in myself and never ever give up; just keep going!

Chandra: Well good luck to you in your journey. It also sounds like inspiring other women is part of the process. What advice do you have for other women who may be thinking about competing or taking their training to the next level?

Cynthia: First be willing to make that change; second, make a commitment with yourself and then base it on your lifestyle; once you have those three steps be clear on your objective that will take you to your goal. For example, if you want lose weight, gain muscle, have better health or compete and develop in this sport I recommend to find a professional person in this area to help you to accomplish your goals. Find a recommended nutritionist and fitness coach. But always be clear with the professional coach what you are looking for and what you really want. And never go back; when you are consistent in your goals, then you will start to see a big difference physically and mentally. Always keep in mind that this is a partnership of both you and your coach!! This will bring you to success. Good luck and never ever give up—believe.

Cynthia and her proud family

Chandra: Is there anyone you would like to thank for their support?

Cynthia: I want to thank God first, because without him this cannot be possible. God gives me the strength, health and drives me the right way! Second, my lovely coach, Chandra Jones, who since our first meeting believed in me and committed to my ambitions by designing a special program based on my goals. She is always there for any questions, addresses doubt, and even when I think sometimes that I can’t continue, she always gives me the support I need to be successful. So Chandra, my awards are your awards too because I said you’re the best coach for me!!!
Thank you, Coach from the bottom of my heart.

Cynthia and her brother

My family is an important part of my life: My husband, Orlando, who always supports me.
My brother Eliezer -- wow! It's hard to describe how excited I am about your unconditional support! love you bro!
My sister in law (cuñis) Nikki, thank you giving me motivation so many times to keep going. Te quiero!
And course my little princess, who every day, gives me the desire to push myself more and more to be a better mom and a good example to her. Love you Ailish. And a big thank-you to the universe...

Cynthia with her proud husband and daughter

I also want to thank my friends who support me in this process and always have a smile everyday at the gym and good words for me: All my friends at Anytime Fitness [Davenport, Florida].
Jeannette Jarnes, WBFF pro--my posing coach!! Thank you girl for all your hard work with me!
Tami Kalstek, thanks a lot for your encouragement, wonder woman momma!!!
Christine Richardville, thank you girl for your support at the competition—it meant a lot to me!

After taking a week off to recover, Cynthia will hit the gym again this next week in preparation for her next show mid to late summer (TBA) and the Yorton Cup in Arizona this fall.

You can follow Cynthia on her facebook page: Cythia Aponte IFPA Pro Figure.

One proud coach!

Abs are Made in the Kitchen

noreply@blogger.com (Chandra Jones) — Wed, 21 Mar 2012 17:30:00 +0000

You have probably heard that a solid nutrition plan contributes to about 80% of fat loss success and I tend to agree with that statement.

Several times in a week I get approached by a gym member or random person in the grocery store who questions, "what exercise will get rid of this?" (while grabbing a handful of flesh on their "problem areas"). Healthy eating is something I love to discuss with clients. It's true; you can't out-exercise an inappropriate diet because abs are made in the kitchen. Think of a good nutrition program as the behind-the-scenes approach to fat loss.

I'll soon be a Certified Nutrition Coach with the best nutrition coaching program in the world, Precision Nutrition. The approach with "nutrition coaching" is different than just getting a "diet" or following some low calorie plan in a magazine. Coaching helps you create an attainable action plan, evaluates your confidence in doing it, and holds you accountable for it. Unlike programs like "Jenny Craig," coaching helps you understand the why behind the what, helps you develop practical, life-long habits you can use in the "real world,"and keeps you accountable to someone other than yourself.

Some amazing results are happening within just one month with nutrition coaching alone! Exercise just accelerates the progress.

© Copyright 2012 Chandra Jones

BodyMedia FIT weight management system has been clinically proven to help you lose up to 3X more weight.

TRX Suspension Training Workout #2

noreply@blogger.com (Chandra Jones) — Sat, 25 Feb 2012 13:59:00 +0000

Take your bodyweight workout to the next level

This workout is 30 minutes of intense cardio-strength exercises. You will need an interval timer such as the Gymboss or Workout Muse.

If you are a beginner, set your timer to repeat continuously for 30 seconds of work and 30 seconds of rest. If you are more advanced, set it to 45 seconds of work and 15 seconds of rest.

With single-side exercises, perform half of your interval on one side then switch for the rest of the interval.

Perform each work interval to your maximum intensity. Perform one interval of each of the 10 exercises. Rest for two minutes and repeat the sequence two more times.

Equipment:
Gymboss, interval timer or Workout Muse soundtrack
TRX

TRX crossing balance lunge (single leg)
TRX push-up
TRX alternating reverse lunge
TRX row
TRX lateral lunge (1/2 the interval one direction then switch)
TRX abs crunch (either from forearms or push-up position)
TRX hip press
TRX triceps press
TRX biceps curls
180 degree burpees (perform a burpee, jump 180 degrees so you face the other direction and perform another burpee, repeat for duration of interval)

Cool down and stretch

TRX chest stretch
TRX lat stretch
TRX figure 4 hip stretch
Wall hip flexor/quadriceps stretch

So What Should I Eat? Putting "Dieting Anxiety" to Rest

noreply@blogger.com (Chandra Jones) — Fri, 24 Feb 2012 21:37:00 +0000

“So I know what I’m not supposed to have; sodas and junk and stuff. I don’t like diet foods and I can’t stand being hungry all the time. It makes me want to binge and devour half a pizza or chocolate cake in one sitting. Then I feel guilty and want to punish myself by not eating anything but carrots, celery and salads. I just can't do that anymore. What am I supposed to eat?”

Prospective clients sit in front of me all the time and pose this question or ones just like it. They don’t like “diet foods” and don’t feel satisfied with shakes and supplements. They are busy moms, students and professionals who all have the same goal: lose weight, improve their health and look good.

They may have tried various kinds of “diets” and “challenges” involving all sorts of schemes; none of which taught them what a healthy diet should be after it’s over and the astonishing results reported. They are frustrated with restrictive crash diets, people telling them what they can’t have, and meal plans out of magazines with exotic ingredients they don’t like or can’t find in their local grocery store.

Eating healthy doesn’t have to be difficult and most people think it’s harder than it is.

I have fitness consultations every day just like this. When they first sit down they tell me how intimidated they are by what they think they have to do to lose weight. Instead of diving right into what I think they need to do, I ask them how a healthy diet fits into their overall vision of where they want to be with their health goals.

Many times they are anxious, yet ready to make some minor changes aren't sure what to do to begin. Sometimes when I ask them what things they think they need to do, I'm appalled by what they have tried in the past. No wonder they are frustrated! When we begin going over some nutrition basics, it's not unusual to get a look like I invented sliced bread when I described a few of the actions they might start taking to eat healthier. (What do you mean, no “diet foods” and I shouldn’t count calories?)

Here are a few items we discuss:

Drink water instead of beverages with sugar in them. This means you have to bring water with you and have it available. Be mindful when ordering beverages while dining out.
Eat vegetables or a natural fruit with every meal. In fact, have as much veggies as you want to fill you up!
Eat unprocessed, lean protein (yes, have steak once in a while) with every meal
Don’t buy “diet foods.” They are highly processed, laden with artificial sweeteners which are known to cause headaches and digestive problems and contain a laundry list chemically processed stuff you can’t pronounce. Diet foods, including 100 calorie snack packs, won’t satisfy you and will leave you craving the junk that your body doesn’t need.
Don’t wait until you are starving to eat. This is a recipe for disaster, leaving you mapping out the route to the nearest drive through.
Take fish oils daily. Because you’ll be taking a lot of it, liquid is best and won’t give you fish burps as often. Precision Nutrition has a fantastic article here called All About Fish Oil.
Pre-plan your "eat what I want meals" and enjoy them guilt-free a couple times in a week. (This couple was presently enjoying "eat what I want meals" daily)

I give them a sheet with a list of whole foods and then we discuss how to use it. There are columns for proteins, veggies & fruits, non-processed carbohydrates and healthy fats. There is a section for snack ideas and condiments. I encouraged them to take it grocery shopping and base their purchases off the list as much as possible.

I never tell my clients to deprive themselves, feel hungry, eat protein bars, take a fat burner, drink a shake X number of times per day, or not to eat after 7pm.

Many people who come in for a consultation are just beginning out on their quest for better health, so the action plan has to stay basic at first. You want to try to make your changes as simple (I didn’t say easy) as possible and integrate the smallest changes that will make the biggest impact into your lifestyle first. I'm confident that combined with a readiness to change and choosing your realistic action steps carefully, you will make several sustainable changes over the course of the year.

Typical diets don't work because they aren't sustainable. Who wants to drink shakes or eat out of a boxed Weight Watchers meal every day for the rest of you life? Neither of these options teaches you the tools you need to fuel your body with what it needs in the "real world."

So what if you’re just too busy to plan and cook meals at all? No, you’re not screwed!

I'm very conscienteous about what I endorse or recommend to my clients. I don't just hop on any nutrition or supplement company's bandwagon or sacrifice my core values to make a buck. With that said, I’m excited to have partnered with a reputable company called “Meal Movement” to offer my clients healthy “done for you” meal options that are delivered to your door. The program is backed by a 100% mo.ney back guarantee.

The meals are unprocessed and contain no artificial sweeteners, fillers, noodles, starches or additives. The servings are large and the meals filling. They contain an ideal ratio of lean potein and carbohydrates. You get 28 days of complete meals for as little as $10.67 per day. I know some people spend more than that between their coffee, junk food, and dining out for lunch!

It’s really easy, quick, convenient and it works! Once you get the hang of what to eat, going shopping and sustaining your healthy eating lifestyle is a no-brainer.

Follow this link and use the code 3904 to save on your first order.

Message me if you'd like a copy of the whole foods sheet I mentioned above.

ChandraJones650 at (gmail)

TRX Suspension Training Workout #1

noreply@blogger.com (Chandra Jones) — Sun, 27 Nov 2011 14:54:00 +0000

This workout is 30 minutes of intense cardio-strength exercises. You will need an interval timer such as the Gymboss or Workout Muse.

If you are a beginner, set your timer to repeat continuously for 30 seconds of work and 30 seconds of rest. If you are more advanced, set it to 45 seconds of work and 15 seconds of rest.

Perform each work interval to your maximum intensity. Perform one interval of each of the 10 exercises. Rest for two minutes and repeat the workout two more times.

Equipment: TRX Suspension Trainer, interval timer, jump rope

TRX Squat
Plank walk-out (inchworm) to push-up
TRX row
TRX push-up
TRX Lunge with chest stretch (facing away from the TRX)
Cross body mountain climber plank
TRX Triceps press
TRX alternating lateral lunges
TRX biceps curl
Skipping rope

Cool down and stretch

What did you think? Post comments below.

© Copyright 2011 Chandra Jones

Stair Climb Team Ascends 25 Flights to Raise Awareness for Healthy Lungs & Air

noreply@blogger.com (Chandra Jones) — Thu, 17 Nov 2011 15:12:00 +0000

"A human being is happiest and most successful when dedicated to a cause
outside his own individual, selfish satisfaction."

- Benjamin Spock

team Flight Club before the climb

Team Flight Club dedicated 8 weeks to train breathlessly for the climb while gathering nearly $3000 for a great cause. We captured the second place team trophy, the award for largest team, and took home several individual and age-group awards.

Once you complete your first Fight for Air Climb, you'll never view stairs in the same light. Where you may have previously glanced with contempt at a set of steps or ignored the stairwell door and opted for the elevator, the staircase can now become "cardio equipment" during a hotel stay...

We had one amazing team!

Team Results

Overall	Age Place	Name	Time
12	2	Chandra Jones	04:03.0
14	3	Joe Drogo	04:08.0
16	3	Jennifer Sayles	04:10.0
18	4	Robert Sayles	04:16.0
29	1	Eloisa Titcomb	04:33.0
81	1	Carol Kirkland	05:19.0
90	4	Craig Kirkland	05:27.0
104	11	Julianna Tostes	05:35.0
139	4	Andrea Holzer	06:04.0
151	25	Chris Hamilton	06:14.0
170	25	Vanessa Stanbridge	06:31.0
178	28	Wanda Makinen	06:34.0
184	26	Karen Bastos - Jeffcoat	06:39.0
196	19	Adriana Teixeira	06:48.0
220	22	Julie Hutta	07:04.0
257	40	Rosa Hernandez	07:44.0
301	14	Yvette Leonard	08:55.0
305	32	Betsy Cohen	09:01.0
323	17	Pat Wisniewski	09:33.0
348	20	Patricia Arida	11:35.0
349	21	Diana Ruiz	12:17.0

Thank you to all members of team Flight Club for your dedication to this cause that helps so many people with lung disease live a better life and works with legislators to fight for healthy air.

If you didn't get to join us this year, stay tuned for team training next November!

ROCK Your Jeans; Get Strong, Lose Fat, Feel Empowered!

noreply@blogger.com (Chandra Jones) — Mon, 07 Nov 2011 17:01:00 +0000

Start Now and Lose Two Sizes by New Year!

Complete fitness coaching and strength training for the women of
Davenport, Four Corners, Reunion, Celebration and South Orlando

What do you really want for Christmas?
How do you want to FEEL?
Getting "stuff" is nice.

However, feeling empowered, confident, sexy and fantastic about yourself is PRICELESS!

Contact me today to set up your complimentary, no strings consultation.
What do you have to lose?
Nothing but a couple of jeans sizes and a dash of cellulite!!

ChandraJones650 (gmail)

Sure, you could do it on your own...but will you?

How many times have you said that and have fallen short?

Coaching works!

We will discuss how personal training, accountability and consistency will get you stronger, leaner, more energetic, feeling and looking younger.

Get ready to start fielding compliments!

ChandraJones650 (gmail)
916-769-7766

Ditch this:

And move on to this:

There is a program perfect for your current experience level and budget.
Getting started can be hard; Coaching makes it easier.

Did you see my ad in the Four Corners Chit Chat?
Bring in a copy for a special gift upon signing up as a new client.

I'm located near Reunion, FL in the Publix Ovation Shopping Center
and I can't wait to meet you!!

You can also find me on facebook.

Flight Club Update and a Few Stairclimb Tips

noreply@blogger.com (Chandra Jones) — Fri, 07 Oct 2011 12:39:00 +0000

Team Flight Club took to Florida Hospital Orlando’s Ginsburg stairwell last Saturday morning for our first stair climb practice session. 19 of us ascended the 16-floor building multiple times for an amazing workout. Stair climbing is, and will probably continue to be, one of the toughest cardio workouts I’ll ever do.

Stair climbing tips from week 1:

Pace yourself: Stair climbing this many floors isn’t a sprinting event, it’s a “keep your pace” event. In order to keep your pace to the top, begin your climb with a pace that may be just a bit slower than you think is necessary.

Use the rails: There are many different types of rail techniques. Most buildings’ stairwells are built with a standard width that is comfortable for using the rails on both sides. Use them to pull and push yourself to the top. Use the inside rail around landings to sling your body around to the next flight quickly.

When available, take the elevator down to reduce soreness: Climbing up stairs won’t make you sore, but descending will. The braking action, or eccentric contractions of the muscles in your thighs and lower legs (calves, peroneals and anterior tibialis) can cause a lot of soreness. Too much descending volume too soon may result in symptoms of shin splints in some people.

If no elevator is available, vary your foot-strike method upon descent: side step, toes in, toes out flat foot, etc. This helps vary the usage of muscles used in coming down stairs and may help reduce muscle soreness.

Use specific stretches and massage techniques on your lower leg muscles: Using a lacrosse ball and foam roller can help maintain your soft tissue health while training for stair climbing events. Some trainers call this the “frugal person’s deep tissue massage.” A lacrosse ball is about the size of a tennis ball, but more firm. Find the tender points of your lower leg (calves, anterior tibialis, peroneals) and over the entire bottoms of your feet for a deep tissue massage and trigger point release. A lacrosse ball costs about $3 at many sporting goods stores.

Foam rollers looks sort of like big pool noodles. The kind I recommend is hard, dense foam, about 6 inches in diameter and anywhere from 1.5 to 3 feet long. By positioning your bodyweight over the roller, you can attack tender areas of the upper back, lats, hips & glutes, IT band, quadriceps, inner thigh, hamstrings and calves. Find a good quality foam roller for about $25 plus shipping from quality exercise equipment websites such as PerformBetter.com.

There are no stair climb workouts scheduled for this weekend in Orlando. My husband and I are flying out to Sacramento California this weekend. I’m incredibly thrilled and honored to be joining several other amazing Chico Wildcat Alumni as I am inducted into the California State University, Chico Athletic Hall of fame on Saturday. The fond memories and awesome experience as a student-athlete may be one of the driving reasons why I am so passionate about helping others achieve their goals. Whenever I succeed at or exceed my own goals, I can’t seem to help but strive to inspire others to do the same.

I can’t wait to see family, catch up with former teammates and friends. I’ll visit a few of my old college night spots and favorite local restaurants & hangouts while letting the nostalgia envelope me this weekend.

Stair Climb Training with Orlando's Team "Flight Club"

noreply@blogger.com (Chandra Jones) — Mon, 26 Sep 2011 23:33:00 +0000

We give the term, "vertically challenged" a whole new meaning!

Looking for a challenge?
Want to burn a ton of calories?
Bored with training for your typical 5K run?
Want to make cardio conditioning more fun and make new friends in the process?
Is helping your community and participating in a good cause important to you?

If you answered "yes" to any of the above, then check out what team "Flight Club" is up to and come join us. We're currently the largest registered team in Orlando, training for the American Lung Association's Fight for Air Climb held on November 12, 2011. The Orlando climb is a timed event up 25 floors to raise funds, help raise awareness and support initiatives for lung disease research and healthy lungs and air.

This Saturday's bootcamp crew

In order to prepare all team members for the vertical climb, free training sessions are offered on Saturdays leading up to the event. The first two training sessions were bootcamp style featuring the TRX Suspension Trainer and bodyweight strength exercises.

Saturday's Workout- After a dynamic warm-up we went through the following:

Part 1.
Three times through (40 seconds of work to 20 seconds of rest).
Each exercise is performed as many reps as possible (amrap) within the work interval.

* Squat-jacks (advanced do three squat jacks + 2 burpees)
* TRX push-ups
* Alternating lateral lunge with cross-over reach

Part 2.

Three times through (40 seconds of work to 20 seconds of rest):

* Sumo touch-down squats (advanced add a squat-jump)

* TRX row

* Tennis court sprints - sprint across court and back

The training sessions are meant to be fun, challenging and social.

We're not done recruiting yet, so contact me to join our team. If you can't join us, consider supporting me or another climber.

ATTENTION TEAM MEMBERS:
Next Saturday we're doing continuous climb practice at Florida Hospital's Ginsburg Tower from 8-9 AM. Meet Lakeside by the Emergency Department. Here is a Google map: http://g.co/maps/uv8mj. Park on the street or in the lot across from the ED. Warm-up starts at 8 AM sharp! Restrooms and water fountains are available. Bring water, a post-training snack and a small towel. I'll have my phone on me until about 7:45 AM. If you've ever received an email from me, then you have my number.

If you miss our Saturday climbs or want some extra training, the ALA and Florida Hospital's Cancer Institute is hosting climb practice every Thursday night during the month of October at 5:30 PM at Ginsburg Tower. Parking is free at in the Alden lot and light snacks and drinks will be provided. All Thursday night participants MUST be registered participants of the climb. Register at http://www.fightforairclimborlando.com/ (under Flight Club of course...

Have a great week and see you on the stairs!

~Chandra

Ginsburg Tower at night
picture from Huntonbrady.com

Fitness Trainer Volunteers Time to Prepare Participants for Charity Stair Climb Event

noreply@blogger.com (Chandra Jones) — Tue, 20 Sep 2011 21:02:00 +0000

Personal Fitness Trainer provides group training sessions to prepare participants for unique stair climb event that benefits the American Lung Association.

Chandra Jones, personal trainer at Anytime Fitness in Davenport, Florida gives back to her community by providing group training sessions helping participants prepare for the vertical event, Fight for Air Climb. Climb prep workouts held every Saturday morning up to event day are meant to be fun, challenging and social.

The Fight for Air Climb event itself will take place at the Bank of America Building in downtown Orlando on Saturday, November 12. Participants will climb 25 floors to fight lung disease and promote healthy lungs and air. Climbers can participate as an individual or part of a team, competitively or noncompetitively.

Although there is no fee for the training sessions, all participants must have registered for the Fight for Air Climb, Orlando. Registration is available at http://www.fightforairclimborlando.com/. Registration fees are $15 and each participant agrees to raise a minimum of $100 by November 12.

For more information about the Fight for Air Climb event, visit http://www.fightforairclimborlando.com/. For more information about the group training contact Chandra Jones at ChandraJones650 at gm.ail dot com or join the stairclimb group facebook page.

###
© Copyright 2011 Chandra Jones

Midweek Motivation

noreply@blogger.com (Chandra Jones) — Wed, 14 Sep 2011 17:09:00 +0000

Have you ever had one of those days when you just don't feel like it? Yes, you do--we all have them. If today is one of those days, watch this video then get your butt to the gym and set a new PR in something!

High Intensity Intervals With Battling Ropes

noreply@blogger.com (Chandra Jones) — Sat, 03 Sep 2011 21:23:00 +0000

What is a battling rope?

Battling ropes are great for cardio conditioning for several reasons:

They don't bore you to tears-provide a variety to your training
They can be as intense as you can handle
You can get a cardio workout without pounding your legs, knees or ankles
They are relatively inexpensive
They're portable and don't take up much space

They may look simple, but they can be very, very hard...

The Workout

I used the "Ultimate Tabata" 20:10 track from Workout Muse. I love it because it tells you when you're halfway and have 5 seconds left. This is especially helpful for the mental aspect of high intensity work. You can also set an interval timer like the Gymboss to beep when each interval is up.

Perform 20 seconds of high intensity work followed by 10 seconds of rest. Go back and forth between A1 and A2 for 8 total sets (4x each). Rest for one minute, then move on to the next lettered set. This interval workout is 20 minutes long.

A1. Battling rope waves

A2. Burpees with a jump (non-push-up variation)

B1. Battling rope waves

B2. Above head to floor ball stomps/slams (I used a 20 lb Dynaball)

C1. Battling rope waves

C2. Sumo deadlift high pull ( used 65 lbs)

D1. Battling rope waves

D2. Kettlebell swing (I used a 53 lb kettlebell)

Have fun with it!

Register for the NEW TRX Suspension Training Bootcamp at Anytime Fitness Davenport

noreply@blogger.com (Chandra Jones) — Sat, 27 Aug 2011 15:53:00 +0000

NEW TRX-treme Suspension Training Boot Camp
Anytime Fitness, Davenport Florida

Give your Fitness Something FRESH with this fun,

unique and challenging workout style.

Classes are appropriate for all fitness levels from beginner to elite athlete.

Develop strength, balance, flexibility, core stability and cardiovascular conditioning.

Starting on September 13, regular classes will take place every

Tuesday and Thursday at 6AM and 9AM.

Try a FREE demo class:

Tuesday, September 6 at 9 AM

Tuesday, September 8 at 9 AM

Saturday, September 10 at 11 AM

The bootcamp takes place twice per week (8/month) for only $120 (members)

Non-members are also welcome for an additional fee

Keep doing your regular boring cardio or contact me today and sign up for one of our FREE demo classes!

You can also contact me through facebook

TRX-treme BootCamp in Davenport Florida: Give Your Fitness Something Fresh!

noreply@blogger.com (Chandra Jones) — Wed, 10 Aug 2011 02:40:00 +0000

THERE'S A NEW PROGRAM AT ANYTIME FITNESS--DAVENPORT, FLORIDA

We're excited to introduce TRX-treme BootCamp!

As seen on The Biggest Loser show, TRX Suspension Training® is appropriate for all fitness levels. The exercises and workouts can be modified or progressed so that anyone--from beginners to elite athletes will be challenged at their own pace. Use your own bodyweight and gravity to develop strength, balance, flexibility and core stability simultaneously.

Best of all, TRX Suspension Training® is FUN! Get off the machines, step away from boring cardio and give your fitness something FRESH!

The trial program will run for four (4) weeks on Saturdays at 10 AM.

August 20 and 27 at 10 AM

September 3 and 10 at 10 AM

Class size is limited and pre-registration required.

Contact: Chandra Jones at ChandraJones650 at (gmail) to register.
Where: Classes will be held at Anytime Fitness located at 7982 Lake Wilson Rd, Davenport FL 33896
Who: Club members and friends. An additional fee will apply to non-member participants.

Stability Ball Core & Pushup Complex

noreply@blogger.com (Chandra Jones) — Sun, 31 Jul 2011 18:02:00 +0000

My clients know I'm a prescriber of full-body core exercises and this is no exception. This exercise complex will challenge your core control, balance, stability and upper body strength.

Get into a pushup position with your toes or ankles on a physioball and your hands on the ground. Brace your abdominals to avoid sagging your hips. Tuck your knees toward your chest and back out, then follow that movement with a full pushup. Alternate a knee tuck and a push-up for 12-15 repetitions then immediately transition to step-offs. Tap one toe to the floor and place it back onto the ball, then tap the other toe to the floor. Repeat this pattern for another 12-15 repetions.

Beginners can modify this complex by placing your upper shins on the ball instead of ankles and by removing the push-up. You may also regress it by simply holding a static plank because bracing or stabilizing on the ball without attempting anything else may be challenging enough at first.

Good luck and let me know how it goes!

My Answers to 5 Questions-An Interview by Beyond Strength Performance

noreply@blogger.com (Chandra Jones) — Thu, 28 Jul 2011 15:32:00 +0000

I recently had the honor of being interviewed by Todd Bumgardner of Beyond Strength Perfomance. We discussed my experience in training for my first two natural bodybuilding competitions and how training for the asthetic requirements of a physique show was different from training for the discus or general athleticism. We also discussed strength training and how and why females should continually challenge themselves in the gym. You can read the entire interview here.

Now go get a new personal best in something!
~Chandra

Circa 2002

Dining Out for the Fit Food Lover In Celebration, FL (a restaurant review)

noreply@blogger.com (Chandra Jones) — Thu, 21 Jul 2011 18:41:00 +0000

It's tough to find good dining out choices these days, especially if you're a fit food lover who is conscientious about fueling your body. If it's low carb, then there's too much fat and sodium; if it's low fat or low sodium there's too much sugar; if you ask for "light" it's sweetened with sucralose (Splenda) or aspartame (Equal). Even with a plethora of restaurants to choose from in a 1/2 mile radius it still seems like you just can't win when it comes to healthy dining out.

Recently I've had the pleasure of sampling some of the delicious offerings at Celebration's newest restaurant, High Octane Cafe. Unlike surrounding establishments, High Octane Cafe's mission is to feed your body what it needs and nothing it doesn't. They offer a Paleo friendly, gluten & dairy-free, additive-free fare that satisfies and leaves you energized. The recipes are original in-house creations with quality, natural ingredients; no fillers here!

This morning I stopped by after my workout and had the almond pancakes with strawberry cream topping. They were YUMMY! With a perfect texture and a strawberry topping sweetened with Stevia, they're simply irresistible.

From salads to sliders, Paleo pizza to crepes, each item on the menu will kiss your tastebuds while allowing a dining experience that compliments your desire to live a lean lifestyle.

Don't take my word for it though; stop in and visit High Octane Cafe this week and participate in your own review. Check out the menu at http://www.highoctanecafe.com/. They are located at 54 Riley Road off of 192 in Celebration's Water Tower center next to the UPS store. Eat yourself healthy!

Salmon and Lox Paleo Pizza

"Get off the Treadmill" Challenge of the Day 7.20.11

noreply@blogger.com (Chandra Jones) — Wed, 20 Jul 2011 18:58:00 +0000

Set your timer for 20 minutes and then see how many rounds you can complete with minimal rest.

100 Jump rope
40 walking lunges -20 steps out and 20 back with back knee within 2" of the ground on each step

Can you beat 10 rounds?

Scaled down version-set your timer to 10 minutes:

50 jump rope
20 walking lunges 10 steps out and 10 steps back OR 10 split squats right leg forward, 10 split squats left leg forward.

How many rounds did you complete?

Split squat

noreply@blogger.com (Chandra Jones) — Mon, 11 Jul 2011 17:23:00 +0000

This fall, Team "Flight Club” (formerly Team Celebration) will be gearing up again to push past personal fitness and mental toughness plateaus with a goal of climbing 25 floors in a unique, fun and exciting event by the American Lung Association. It’s called the Fight For Air Climb and will take place in the Bank of America building's stairwell in Orlando on Saturday, November 12. Last year, the nearly 30 members of Team Celebration and I trained for and participated in this event and took the second place team award. More importantly though, we banded together to raise funds and awareness for healthy lungs and air.

2011 is going to be even more awesome! We're recruiting for the largest team in Orlando and plan on putting in some serious team training and fundraising efforts.

The details:

Team training and climb preparation is led by me, a Certified Strength & Conditioning Specialist.
Starting this fall, team training will take place on one weekend morning (TBA) for about one hour at a park near Reunion / Indian Ridge (bootcamp style workout) or at Florida Hospital Orlando’s Ginsburg Tower (continuous stair climb practice). No matter what your current level of fitness or conditioning, you will be progressed safely in preparation for the 25-floor climb.
You MUST register as a member of team Flight Club to train with the group. I will receive an email from the ALA when a new member joins the team.
In order to participate in the actual climb event on Nov 12, each individual must have raised $100.
Register here now!
Think a friend, coworker or family member might be interested as well? Share this post with them.
Not sure if you can join us or climb with us? Please help support us by clicking HERE.

It’s going to be an awesome journey; Get ready to BRING IT!

Your coach,
Chandra

REGISTER HERE NOW!

noreply@blogger.com (Chandra Jones) — Tue, 28 Jun 2011 13:34:00 +0000

"A man [or woman] can be as great as he/[she] wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

~Vince Lombardi

Kissimmee Personal Trainer Places at International Women's Natural Bodybuilding Competition

noreply@blogger.com (Chandra Jones) — Thu, 23 Jun 2011 20:07:00 +0000

Musclemania’s Universe Weekend just wrapped up in Miami, FL and I finished with 4th place in the women’s open bodybuilding category. Seasoned competitors arrived from Europe, Columbia, Texas and Las Vegas. This was my second show ever and my first Musclemania competition.

Friday, the 17th was prejudging and Saturday the 18th was the evening show when we performed our posing routines to music. Musclemania is known for its media flair and offers more of a pageantry style presentation than other organizations. Universe Weekend was featured live on ESPN 3 and through a webcast program.

My routine included chaps, a hat and Luke Bryan's new song, "Country Girl (shake it for me)." Someone needs to give me lessons on stage presence, but at least they liked my smile....haha!

Prejudging back double bicep pose: I was also the tallest competitor

I initially began the road to the stage for two reasons:

My own fitness programming was stale and I needed a specific goal with a hard deadline to light a fire under my butt. It worked!
By competing myself, I would know firsthand how to better serve clients who have a vision of competing as one of their training goals.

Now that the journey through competition number two has come to a close, it's time to plan what's next. I believe so strongly in the power of hard, time-based goals, that I'll also admit that the competition lifestyle could easily become addicting. For the time being however, my body and brain are both happy they don't have to contantly operate on a slight calorie deficit.

© Copyright 2011 Chandra Jones

noreply@blogger.com (Chandra Jones) — Sun, 22 May 2011 02:27:00 +0000

Via: Medical Billing And Coding

Read this article on Mark Sisson's blog about sitting and your health.
No get off the couch/computer chair/video game lounger and do something!

© Copyright 2011 Chandra Jones

My Experience into the World of Training as a Physique Athlete, Part II

noreply@blogger.com (Chandra Jones) — Wed, 04 May 2011 15:16:00 +0000

"Performing, feeling and looking your best requires self discipline,

which means taking the time to plan ahead and cutting out the negativity."

~Neghar Fonooni (female strength & conditioning coach and a huge inspiration)

This last weekend I leaped out of my comfort zone in a really big way by competing in my very first NPC bodybuilding show, the Orlando Europa Show of Champions on April 29 and 30. Thank goodness the bright lights prevented me from seeing anyone in the audience, even the judges, who were only a few feet in front of the stage.

It wasn’t the scary ordeal I thought it would be when I first decided to train for this show. I have plenty of experience speaking in front of audiences, but nothing compares to being up on stage in a very small ensemble that covers just the "essentials." The advice of a friend of, "just imagine the audience in their underwear" doesn't apply here because I'm the one in the underwear! After we got into the posing, the jitters faded and I really started to enjoy enjoyed myself. I'm planning on doing another show in Florida within the next 6 weeks.

Upon discussing my score sheet with the head judge, Peter Potter, I am aware that my symmetry can improved by putting in a bit more work on my upper body. A “V taper” can be created by increasing the size of the shoulders and back creating an illusion of a smaller waist line. Instead of having a “boxy” look from years of throwing track and field implements, there will be a better visual balance between my upper body and lower body. Let’s just say that training for symmetry is a lot different than training to throw the discus far! I mean, discus throwers don’t talk about “symmetry.” Throwing far is about…throwing far! Conversations are in Meters and Kilos, not back and chest routines!

Before After

I'd like to give a big thanks to Randy Sims of Signature Fitness for your guidance, holding me accountable, and for giving me a regular kick in the butt over these last four months. It doesn't matter who you are, what your background consists of or if you have a master's degree in Exercise Science. When you have a specific deadline and very strict crieteria of what you want to achieve, having a coach cuts down on the learning curve, BS and excuses when you have to answer to someone other than your rationalizing self upon a moment of weakness. It's been an awesome experience!

And finally, here's a HUGE thanks to the love of my life--my husband, Troy Jones for his unyeilding support, for putting up with my busy schedule, strict eating plan and for not bringing chips and salsa into the house. Thank you so much. I love you!