Change Happens
Change Happens
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I remember the first time I worked out with him I couldnt even walk on the treadmill at a steady pace. As months passed I lost most of the baby weight but even though i was working out I was still eating whatever I wanted so my body fat % was actually increasing! I still remember the eye opening conversation that I had with Joey about a year ago, that changed my whole outlook on working out and most importantly nutrition. He really explained to me the types of foods I should be eating, amount of calories, and how many times a day I should be eating. I completely changed the way I ate and in less than 2 months lost 7% body fat!!! I now eat 5-6 times a day, and as a working mom, protein shakes and meal replacements are my best friends!
As for my workouts, I train with Joey 1 hour, 3 times a week. I do upper, lower and full body workouts. I train by myself ony day a week with the exercises that I've learned. In addition I do cardio 4 times a week, two of those days being interval sprints. Its awesome because I take weekends off to rest my body. The workouts are great because we are always trying new things and mixing it up. He has equipment that I havent seen at the gym and keeps it fun to use. We usually do 5-6 sets of 5-6 different exercises. Joey is always pushing me and challenging me to do things I never in my life thought I could do, and when I feel like I cant do it or want to quit, he always tells me "I wouldnt have you do this if I didnt KNOW you could do it."
So here I am a year later, doing squats and bicep curls with heavy weight, shoulder presses with 35-45lb dumbbells, hanging abs (just to name a few exercises) and am runnning consecutive 6 MINUTE MILES. This is the first time in my 30 years of life the I've ever had muscles, definition in my arms,ABS, and legs. I will say, other than having my 2 year old so, this is the most life changing experience I've ever had and something I plan on doing for the rest of my life. I just want to thank Joey because I wouldnt have been able to do it without his knowledge, push and support!
- Sabrina Alejandro
Start date- December 13th 2006
140lbs
36% body fat
End date- Febuary 2008
111 Lbs
20% body fat
Definition of hard work; Samantha Conrad
Last summer I was blessed with the opportunity to train my very first D1 college athlete. With nothing but a treadmill, resistance bands, a few set of Dumbells, plyo-balls and a plyometric box, Samantha Conrad and I trained like you wouldnt believe! Samantha and I started working out on June 9th 2008, she came in Weighing 128 lbs and 29% body fat. She had emailed me the program her strength coach had sent her to do over the summer before she showed up to practice...lets just say the program wasn't up to par. The first thing we did was test, we went out to a high school track and did samantha's one mile run, 400m sprint and 100 yard sprint the first day. we went back the next day and did Samantha's cooper run and agility drills. After evaluating her results we went to work forcusing on strengthening her hips, speed, quickness and power. I also had to work on her running technique becuase she had alot of hip and arm movement side to side (a swaying motion). I began training Samantha the very next day and wrote up her cardio programs that she would do when she wasnt training with me, I taught her how to do a dynamic warm-up that would focus on soccer based movements, and talked to her about the importance of nutrition. Samantha also had a back problem that had to do with her hips being out of alignment, tight hamstrings, pirifomis, and a weak core, so we emphasized the importance of her core strength and flexibility in the hamstrings, hips and piriformis.
We trained from 6-9-08 to 7-29-08, We ONLY trained 27 times, and her results we phenominal, she has been my hardest working client hands down, I can only push my clients as far as they will let me and with samantha there was no quit, there was no limit, she worked and worked and worked. It was awesome to have someone work so hard for me. Its very inspiring and motivating to me as a trainer. Great job samantha. thanks.
"Last summer when i worked with you i honestly didnt think i was going to survive a month. But to my surprise you kicked my ass to an extreme that i was in the best shape of my life, and ready to dominate the fitness tests set ahead of me for college soccer. i gained weight due to muscle, and could run about a 7 min mile. The fitness tests considered of the beep test where we had to get to level 13.11. The second one was where we had to run 8 120's; down in 20 sec then back in 40 (leave on the minute). Both of those tests were run in one day. The beep test in the morning then the 120's at night. I was nervous for these tests because i did not practice them at all over the summer but you assured me that i would blow them out of the water. When it came down to it, i did dominate the beep test. I got to level 14.6, where most girls barely made it to 13.11. Then the second fitness test came upon me, and i made the 8 120's with ease. Your fitness program and the way you made me train was obviously the reason for my success in making my fitness tests. Other than just lifting and running, you also helped me try to eat healthier and pick foods that can help with staying in shape. I've never been so sore in my life then when i trained with you. It was definately worth it because my coaches were surprised and obviously pleased that i was one of the most fit girls on the team. We worked out every day, and sundays were my days off. wednesdays for lifting were my recovery and balance days. Thanks to you, I had a successful first year of college soccer".
-Samantha Conrad
Start date: 6-9-2008-
weight 128lbs and 29% body fat
400m sprint- 1 minute 12 seconds (1:12)
Cooper run: 7 laps 13:15
Mile: 7:25.
100m sprint: 1)14.50 seconds 2) 15.1 seconds 3) 15.5 seconds
15 yard side shuffle down and back: Average time 4.92 seconds
15 yard side shuffle and and back w a turn and sprint: Average time 7.12 seconds
End date: 7-28-08
weight 134lbs and 26% body fat
400m sprint: 1 minute 8 seconds (1:8)
Cooper run: 8 laps 12:04
Mile: 6:37
100m sprint: 1)13.78 seconds 2) 13.75 seconds 3) 14.2 seconds
15 yard side shuffle down and back: Average time 4.08 seconds
15 yard side shuffle and and back w a turn and sprint: Average time 6.9 seconds
